Noob Who Needs Major Help

[Asynchronouse]

Hello,

I am a major newb to all of the whole eating right thing so ... I am over weight and I would like to lose weight but i am having trouble starting out can someone here lend some useful incite towards my predicament.

 

[KIAN]

Welcome to EF

FIrst thing you want to do is find out exactly what your nutritional intake is on a daily basis. So spend the next week writing down everything you eat in terms of caloric, protein, carb, and fat intake values. You will be able to get all this information off the pakaging. Add the following link to your favourites as it will be of great help to you over the next few weeks:

Calorie King Food Database

During this first week, eat as you normally would so that you have an honest representation of your nutritional intake. Also, familiarise yourself with the calculators on the following link:

NCSF Calculators

They will give you a general idea of where you should be setting your targets.

Pay particular attention to your Resting Metabolic Rate and your estimated caloric intake. You will want to make sure that during the second week and afterwards that you do not excede this value. A reduction by 500 calories each day (3500 Total over the span of one week) will result in the loss of one pound (minimum) in weight. Adding a solid exercise routine into the equation can produce even greater losses but take your time and do it in a healthy manner.

one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories

Try to maintain your protein intake at one gram per pound of lean body mass. Reduce your carb intake and try to concentrate on low glycemic carbs as they will leave you full and less likely to cheat. You can find a full listing of these at the following link:


http://www.glycemicindex.com/

Keep your fat intake to under 60 grams each day and limit your saturated fat intake. Avoid hydrogenated and trans fat completely. Make sure you also keep well hydrated throughout the day.

Your exercise program should primarily focus on high intensity cardio activity but ease yourself into this. Ideally this should be done first thing when you wake up followed by a healthy breakfast. Incorporate weights into your program so that you can also maintain and define the mass which you have. You will find various resources and routines over in the Weights Section of the forum. If you can't find anything which fits in with your schedule, then just post another question.

This should get you started.


________________________

KP -- Fitness Basics

edited on request

 

[pintoca]

The post by KIAN should be a sticky... titled "NEWBIES, please read this first!!!"

 

[*MissFit*]

Yup he is always pretty helpful - KIAN

 

[pintoca]

Yup he is always pretty helpful - KIAN

nobody ever says nice things about me...

 

[Asynchronouse]

well...

This is probably the noobist question anyone could ask but well... i must ask what dose a healthy breakfast consist of this morning i had a Protien bar and about a pint of french press coffie. Is this a good or bad breakfast of course if i wasent trying to lose weight i would probably head for the nearist IHOP or Dennys.

 

[mrhoon]

The first thing I eat in the morning is a smoothie. Immediately upon waking, except on the mornings I run.

Water
1/2 c lo-carb whey powder
1/2 c ff cottage cheese
1/2 c Strawberries
1/2 c Oats
1T ground flax

Its not a huge meal but perfect to get you going in the morning, I usually eat again in 2 hours.

 

[Asynchronouse]

So...

When I wake up, i should do some cardio right??? I have been riding by bike around the area for about an hour and a half the come back to the house and down a protein bar and some coffee. One thing i do is try to stay away from the sugars and use caffeine to get my self-started, until i get my body running off protein good.

 

[pintoca]

Breakfast should include:

1. A protein source, since you are coming from a long fast during the night (some people will use egg-whites, or a protein powder, up to you)

2. A carb source (preferably complex). You cannot go wrong with Oats

3. I personally take a tablespoon of flax oil too

If you are doing cardio in the morning, have your breakfast after your cardio

 

[Roonytunes]

nobody ever says nice things about me...

I think you're really helpful, Pintoca! You're always one of the first to respond to posts in which people ask for help. Plus you're cutting calculator kicks ass!