New to this

[Jrs1988]

I'm 24. I weigh 264. I have been working out for the past week! Not sure what to do and what not to do,

P shakes or no P shakes?

Lots of small meals or three main meals?

Lots of questions!

Need real life answers

 

[Jrs1988]

I'm wanting to lose weight and get Big honestly!!

I work out every morning 5 days a week Mon- Fri

Cardio for 30 mins? Working out also

 

[hear2learn]

Hey bro, what are your goals ? There's lots of good guys on here who can give you good advice

 

[oxymoron]

Its all gonna start with diet! Take some time figuring out what ur eating... daily calories, grams of proteins, carbs, fats? Start tracking it. If u have a smart phone they've got some good apps like myfitnesspal that can help. I can tell u right now ur probably taking in too much sugar and not eating enough good veggies. Protein shakes are great but don't rely on them as ur main source of protein, a couple shakes a day max.
Although, its real important that u figure out what works for u.
Here's what I eat to give u some ideas...
Breakfast - eggwhites w/ peppers & salsa
Snack - cup of mixed nuts
Lunch - chicken breast x2, 3cups broccoli w/ extra virgin olive oil, low fat parmesan
Snack - celery, peanut butter, protein shake
Pre W.O. - pure protein bar
Post W.O. - 50gram protein shake
Dinner - 1 lb of tilapia, 3 cups cauliflower
Snack - cup of lowfat cottage cheese

I take in about 3k cals with high ptotein low carbs and low fats. Some prefer more carbs but thats what works for me. That should give u some ideas and get u started.

Sent using the elitefitness app.

 

[Jrs1988]

Thanks

I am trying to get to about 215 and gain muscle.. I'm 6'0 and my diet consists of

Protein shake with water -breakfast
2 boiled eggs- snack
Tuna with egg and a pickle- lunch
Apple and some mixed nuts- snack
Chicken breast/or 2 tilapia fillets salad with veggies and Italian dressing 3 tablespoons and some kind of steamed veggie tryin to eat supper by 7'oclock.


9-10 cups of water 8oz


Should I be doing more reps with less weight or more weight less reps?

 

[oxymoron]

Thanks

I am trying to get to about 215 and gain muscle.. I'm 6'0 and my diet consists of

Protein shake with water -breakfast
2 boiled eggs- snack
Tuna with egg and a pickle- lunch
Apple and some mixed nuts- snack
Chicken breast/or 2 tilapia fillets salad with veggies and Italian dressing 3 tablespoons and some kind of steamed veggie tryin to eat supper by 7'oclock.

9-10 cups of water 8oz

Should I be doing more reps with less weight or more weight less reps?

If that's accurate, you are probably getting about 1/2 the calories and protein you need. By not eating enough ur actually not going to build muscle but also have trouble losing fat.

Go to this link and determine your basal metabolic rate and then go to the harris benedict equation to get your calorie needs for the day.
http://www.google.com/url?sa=t&rct=j&q=bmr&source=web&cd=1&cad=rja&ved=0CDEQFjAA&url=http%3A%2F%2Fwww.bmi-calculator.net%2Fbmr-calculator%2F&ei=b2g5UPLbLO_22AXv5YGoDA&usg=AFQjCNHRHVLqYvsigbPTbRD_KRGiQorvZA

Now based on ur Maintenance Calories you will adjust your intake for ur goals. Above for gaining muscle/weight and below for cutting.

U should google those foods u listed above for nutritional data and add them up. I'd guess u are reallllly low. You are eating the right things, just not enough.

 

[Jrs1988]

Thanks!

My bmi: 2461.68 and the Harris benedict equation is saying roughly 3600 cal a day which is so much more than I expected, granted that is if i want to maintain my current weight, which I do not want to do. I am thinking more like 2000 to 2500 intake. It is just crazy that I can intake that much and still lose weight! But I'm going to try this and see. Thanks

 

[roguemonkeyjr]

I'd go 500 under maintenance not too much, won't build muscle if you go 1000 to 1500 cals under maintenance

 

[Jrs1988]

Ok

Do you think by doing that-that I will lose weight and gain muscle, it is just so strange for me to take it all in. The fact of taking that many calories in and im working out 50-60 mins a day with light weights and more reps... Sorry so many questions!

 

[oxymoron]

I'd go 500 under maintenance not too much, won't build muscle if you go 1000 to 1500 cals under maintenance

Yeah Jrs... this ^^^^^

If it says 3600 don't go to 2000. You could risk your body holding on to calories and storing them because your body may think its starving. The key is to spread those calories out over the day sthat i won at the fairo ur metabolism is stayin fairly active.

By the way... How tall are you and what would u guess ur body fat is? Here's a chart at this link to approximate it:
http://www.askthetrainer.com/documents-and-forms/visual-body-fat-analysis-chart-men.pdf