Newbie here

[olbaiD]

Sup Fellas, I used to work out back in H.S. and just got back into it 4 months ago. I've been doing pretty well and have gained more strength than in H.S. and a little more weight. My goal is to trim down and lose the beer gut that I have. My guts not huge but I'd like to see some definition in the lower part of my stomach. I work out 2x a week, and run 20 minutes with a heart rate of 185 bpm before I workout. If I have time, I mountain bike for a few hours riding a minimum of 15 miles on my off days and on weekends. Now days with the new GF I've been losing MTB'ing time and riding 2x a week if lucky, or not riding at all. I know dieting plays a huge role and I'm just looking for some suggestions to condition myself into a good eating habits to achieve my goal.
My diet:
Breakfast: Variety of fruits, mostly apples oranges pears, what evers in season.
lunch: ham sandwich, small amount of chips(trying to x the chips)
snack: Peanut butter sandwich with sugar free jelly and almonds. Maybe a salami sandwich or anything else high in protein
Dinner: balanced dinner
Protein shake before I go to bed on off days and post work out

My goal is to gain more muscle and be lean. Maybe I need to work on doing more cardio during the week if I can't ride my bike. I can probably run a few miles on my off days to shed the daily calories. This form of dieting is new to me, unlike my wrestling days where I shed of lots of water weight the unsafe way. I'd like to do this the right way and not lose any strength. Thanks for all your help in adavance.

 

[Gymbecile]

Heh, I'm not exactly an expert.. But you might wanna post your stats . Wieght, Hieght, BF%, ect. Is your main goal right now to lose wieght? Or gain muscle.

 

[damnit458]

Sup Fellas, I used to work out back in H.S. and just got back into it 4 months ago. I've been doing pretty well and have gained more strength than in H.S. and a little more weight. My goal is to trim down and lose the beer gut that I have. My guts not huge but I'd like to see some definition in the lower part of my stomach. I work out 2x a week, and run 20 minutes with a heart rate of 185 bpm before I workout. If I have time, I mountain bike for a few hours riding a minimum of 15 miles on my off days and on weekends. Now days with the new GF I've been losing MTB'ing time and riding 2x a week if lucky, or not riding at all. I know dieting plays a huge role and I'm just looking for some suggestions to condition myself into a good eating habits to achieve my goal.
My diet:
Breakfast: Variety of fruits, mostly apples oranges pears, what evers in season.
lunch: ham sandwich, small amount of chips(trying to x the chips)
snack: Peanut butter sandwich with sugar free jelly and almonds. Maybe a salami sandwich or anything else high in protein
Dinner: balanced dinner
Protein shake before I go to bed on off days and post work out

My goal is to gain more muscle and be lean. Maybe I need to work on doing more cardio during the week if I can't ride my bike. I can probably run a few miles on my off days to shed the daily calories. This form of dieting is new to me, unlike my wrestling days where I shed of lots of water weight the unsafe way. I'd like to do this the right way and not lose any strength. Thanks for all your help in adavance.

Ok for starters you might want to change some of the fruit to something like oatmeal. People tend to disagree about eating fruit or not eating fruit. I personally think its alright. If you wanna lose some of the fat on your body your gonna wanna get rid of the bread in those sandwiches. Those are a LOT of carbs, and they really need to be taken out. You might try replacing them with a some of the lowcarb breads, I believe Jkurz found a good brand of lowcarb wheat bread, or just take them out period. You definitly wanna get rid of the chips. It seems like your really not taking in enough calories over the day. I doubt your getting over 75g of protein from what youve wrote, not counting the shake. You might try replacing the ham sandwich with some tuna. Anyway its all up to you what you eat, but id say you really need to eat more. Try and get more food/protein and get rid of that bread and you should have a pretty good diet on your hands. Hope that helps

 

[olbaiD]

Heh, I'm not exactly an expert.. But you might wanna post your stats . Wieght, Hieght, BF%, ect. Is your main goal right now to lose wieght? Or gain muscle.

Oops...
Weight: 230 lbs
height: 5' 11"
BF%: 32.1 according to a website

Main goal is to lose fat and learn to eat better. You're right about the bread being to much. I'll give the oats a try, is there any particular brand or way you guys eat oats (i.e., with milk, raw etc...)

 

[damnit458]

lotsa ppl go for steel cut oats...although I find them unbearable....but sometimes ya just gotta suck it up. I jus eat em with water.