Noob needing help with diet, getting lost in abbreviations & terms, HELP, PICS!

[drewboy]

Guys, I apologise first hand, I know how annoying us Noob's can be. I have read and re-read the diet forums and I become lost when it comes to the abbreviations being tossed around as well as common terms associated with dieting.

First of all, I used to have a fairly defined physique, but then again I was only 159lbs standing at 6ft tall. Since last summer I have continously worked out (excluding 3 months in between when I was out for surgery) and I feel I have made considerable gains. Like most noob's I associatte my increase in strength by noticing improvment in bench and squats. When first starting out I could only bench 185lbs about 6-7 x's. Now Im benching 225lbs about 8 times and right after that set I can do 185 about 15x's. I also am squatting 225 about 10's which I know isnt a great amount but I have the skinniest legs of all time.

Regardless, I have put on a great amount of size. I now weigh a steady 182lbs and I have lost all forms of definition that I used to have when I was skinny. I used to have very defined arms and shoulders now that is completely gone. My chest, although strong, shows no sign of defintion and my stomach has no signs of muscle. I am enjoying my new found strength but I am not enjoying my physique. Id almost like to be where I was when I first started working out.

I have recently been trying to diet the last 2 weeks but am getting very confused as I read through these forums and try to apply it to daily life. First of all my diet includes:
-bowl of special K in the morning with 1% milk
-2-4 cups of non fat yoplait yogurt throughout the course of the day
-dinner which consists of spaghetti w/ fatty sausage or something of the sort
-Another bowl of cereal throughout the day usually
-1 protein shake usually right after a workout (inconsistent with my shakes though)

Since starting my diet my weight has stayed right around the 180 mark, fluctuating between 176 and 180 and Im definately not seeing any results. Can someone help me with a diet plan. All I need to know is a diet plan set in stone that I can follow and at which times to eat. If someone can cut and paste their cutting diet that I could follow I'd appreciatte it.

Also for the last week Ive been doing full body workout. 2 sets of 10-12 reps for each muscle group with very little rest and sit-ups in between sets. I leave the gym a lot more tired then normal which I feel is good since Im burning more cal's. Another question though which arises is weighing in at 180, should I be taking in about 2000 cals a day? Also about 180 grams of protein? Also, Im already fairly skinny (my legs and butt are super skinny) and I dont want to burn muscle, should I just cut out cardio entirely? What foods should I avoid. Please someone help me!! I really appreciatte any advice! I'll attach a pic of my non defined bod and a pic of a body I'd like to attain. I will be taking pics every week and will keep you guys updated. Please no abbreviations and explain things in lamen terms, haha, I really apologise. TIA!

heres the look id like to attain:

 

[drewboy]

sorry, I totally missed the sticky for the noob's. I read through it and most made sence. Just need a little plan to follow and what some of the terms mean. How do you figure out your RMR? Also how much sugars should be included in your daily diet? Just various questions like these Im looking to have answered. I need help!!

 

[wtlftr]

Dude. You gotta eat more clean foods. Eat a lot of chicken and fish. Along with potatoes and sweet potatoes. Long grain brown rice is also a good thing. As well as your vegetables. Your menu was weak and lacking calories.

 

[drewboy]

when do I eat these potatoes, rices, chicken, fishes and vegis? Thats where Im getting confused. I have no clue when and how much to eat. Also, include cardio or not? How many times a day should I eat these assorted foods ect. Also when you say fish, whats a good fish to buy? Just tuna?

 

[wtlftr]

I was giving you some info. It takes a lot of information to get you on the right track. I have a specialoty in nutrition and fitness and do not go over detail on the net.

 

[drewboy]

ok appreciatte the info, I think im going to go buy some tuna tonight. Any set in stone proven diets that I can use? Please.

 

[Linzie1303]

Guys, I apologise first hand, I know how annoying us Noob's can be. I have read and re-read the diet forums and I become lost when it comes to the abbreviations being tossed around as well as common terms associated with dieting.

First of all, I used to have a fairly defined physique, but then again I was only 159lbs standing at 6ft tall. Since last summer I have continously worked out (excluding 3 months in between when I was out for surgery) and I feel I have made considerable gains. Like most noob's I associatte my increase in strength by noticing improvment in bench and squats. When first starting out I could only bench 185lbs about 6-7 x's. Now Im benching 225lbs about 8 times and right after that set I can do 185 about 15x's. I also am squatting 225 about 10's which I know isnt a great amount but I have the skinniest legs of all time.

Regardless, I have put on a great amount of size. I now weigh a steady 182lbs and I have lost all forms of definition that I used to have when I was skinny. I used to have very defined arms and shoulders now that is completely gone. My chest, although strong, shows no sign of defintion and my stomach has no signs of muscle. I am enjoying my new found strength but I am not enjoying my physique. Id almost like to be where I was when I first started working out.

I have recently been trying to diet the last 2 weeks but am getting very confused as I read through these forums and try to apply it to daily life. First of all my diet includes:
-bowl of special K in the morning with 1% milk
-2-4 cups of non fat yoplait yogurt throughout the course of the day
-dinner which consists of spaghetti w/ fatty sausage or something of the sort
-Another bowl of cereal throughout the day usually
-1 protein shake usually right after a workout (inconsistent with my shakes though)

Since starting my diet my weight has stayed right around the 180 mark, fluctuating between 176 and 180 and Im definately not seeing any results. Can someone help me with a diet plan. All I need to know is a diet plan set in stone that I can follow and at which times to eat. If someone can cut and paste their cutting diet that I could follow I'd appreciatte it.

Also for the last week Ive been doing full body workout. 2 sets of 10-12 reps for each muscle group with very little rest and sit-ups in between sets. I leave the gym a lot more tired then normal which I feel is good since Im burning more cal's. Another question though which arises is weighing in at 180, should I be taking in about 2000 cals a day? Also about 180 grams of protein? Also, Im already fairly skinny (my legs and butt are super skinny) and I dont want to burn muscle, should I just cut out cardio entirely? What foods should I avoid. Please someone help me!! I really appreciatte any advice! I'll attach a pic of my non defined bod and a pic of a body I'd like to attain. I will be taking pics every week and will keep you guys updated. Please no abbreviations and explain things in lamen terms, haha, I really apologise. TIA!

heres the look id like to attain:

Hey drew---
Welcome to the boards!!
First of all, There is no diet alone out there that is one size fits all. So following someone else's plan is a maybe a good guideline if that. You def. are not eating enough cals and good cals at that..you want to find out your bmr/rmr. I prefer to use the harris-benedict equation for this:

Men: RMR = 66.473 + 13.751*BW + 5.0033*HT - 6.755*Age

*height is in cm(one inch = 2.54 cm so if you are 6 ft then you would plug in 182.9)
*weight is in kg( if you are 180 than your kg weight is 81.64)
You didn't provide your age but hopefully you can finish that successfully by yourself.
The result is your rmr. That's just the beginning. After you get that number you times it by your activity level which is as follows

sedentary(little or no excercise)-1.2
Lightly active-light excercise 1/3 days a week-1.3
mod. active-mod excercise 3-5 days a week--1.5
very active(hard excercise 6/7 days a week-1.7
extra active(2x a day training)--1.9

The end number is what your body needs daily to maintain your current weight.
now....3500 calories = one pound of fat..so
most will say take in around 500 cals less than your BMR which was the end result number.

So if the end # was like 3100 or so ....around 2600 cals a day is where you should be....Get it??

Okay...now where those cals come from counts for alot too. You are on the right track by eating every 3-4 hours but watch what you are putting in there.
You want GOOD CARBS such as ---oatmeal, whole wheat breads, whole wheat tortillas, veggies, brown rice, sweet potatoes...etc.

GOOD LEAN PROTEIN CHOICES are tuna, boneless-skinless chicken breasts, egg whites, cottage cheese (low fat or fat free preferreed) skim milk....and so on....pro shakes are good for replacements sometimes but try to get most of your protein from real food and keep the shakes to minimum such as after workout.

Don't forget about your fats either....you need fat to burn fat...but you need GOOD FAT
Essential fatty acids come in the form of flaxseed oil, nuts such as almonds, all natural peanut butter. These are the favs for most but there are plenty more out there.

Put all your foods into an account such as fitday.com ..it's tedious but will help you SEE what you are putting in your body and where you are lacking.
hope i helped...
any more questions feel free to pop in...

Linzie

 

[superrooster1]

ok appreciatte the info, I think im going to go buy some tuna tonight. Any set in stone proven diets that I can use? Please.

You are on the right track bro. Keep researching, you will find some good diets and training. I just got to this board and don't know the rules for posting yet so I won't add to much more but, if you eat alot of clean protein, carbs, veggies. Keep your intensity up in your training and the volume of training isn't too much you will grow!!!!

If you want some more insight, I will try to help. Give me a shout.

 

[drewboy]

Thanks so much Linzie and superooster.

Linzie: Im getting some ungodly number when I work the formula. Im plugging in the numbers just as they are shown. My age is 24. I think Im good in math, am I just missing something here? hah. Also, I assume BMR stands for basic metabolic rate? Id like to know what the equation amounts too so I can see how many cals I need to consume to loose weight.

Also, you mentioned foods to eat. When would I eat the protein type foods like the chikcens, fish ect and when would I eat the carbs and fatty foods? I really dont know what balance of foods I need and when I should and shouldnt eat them. Please help me in that category. Also, let me get this straight, your carbs are for energy, protein are the building blocks of muscle and what does the fats do? Also why is it necessary to consume a certain amount of calories? Thankyou so much again.

Rooster- I appreciatte the advice. Im not really looking to grow, im looking to trim. If you look at the pic of the physique I want we are very similiar in size, its just my body fat is prob around 20% and his is around 3-4%. I really want to tone and tighten!! What is your diet like and when do you throw in the vegis and fruits?

 

[pintoca]

Cool Blade Trinity Pic...

Bro, can you get your BF tested? doesn't look too high anyway... I am just thinking something along the 1800-1900 cals/day with a couple of carb-up days will help you a lot. Keep in mind that the diet has to be fairly clean, as an example:

7:00 am Oats with milk (0,3%) and some flax
10:00 am chicken breast with 1 slice whole grain bread
13:00 Tuna with veggies
16:00 Chicken breast and flax
19:00 Chicken Breast
22:00 PWO shake

It is not really complicated (though it can be boring). I don't take many vegetables, so I have to complement with vitamins, no big deal. If you have no clue, just make sure you eat in every small a protein source, some complex carb and a little good fat... the meals should be small and evenly spaced every 2.5 - 3 hours...

then again, we come to the ever-complicated topic of cardio. A defined body (cut, shredded, whatever term you used) is only an indicator of low body fat. Your body stores fat in several ways and it is very picky how it will get rid of it and in which order (normally, face and upper body seem to get leaner faster and stomach, ass and legs, well they normally go last).

Cardio will help you get there faster, but no amount of cardio will do magic if your diet is not in check.