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Noob Who Needs Major Help

A

Asynchronouse

New member
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.
 
Welcome to EF :D

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
 
Last edited by a moderator:
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. :chomp: :p
 
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.
 
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.
 
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
 
pintoca said:
nobody ever says nice things about me... :verygood:
Click to expand...

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! :qt:
 
Ok...

Therefore, the day should go like this:
1wake up 2do some cardio 3got some breakfast 4stay active five???

After breakfast when should I eat again, keep in mind I am trying to drop at least 25 lbs fast. In addition, what should I also do if I want to drop weight fast?
I am a high school student so I don’t have allot of time to do a lot of working out when school is in which is in august, so I am trying to tone my abs and get my arm strength way up, one of my main problems is I don’t know much about bodybuilding. I am about 5'4'' 165 lbs and that just is not expectable to me any more and I want to be the one people go like wow look at him go...
 
The post by KIAN should be a sticky... titled "NEWBIES, please read this first!!"
Click to expand...
A sticky would be nice but I would prefer cash, lol. Thanks dude.

Thanks to CanadiaCutie too. :D


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.
Click to expand...

A healthy breakfast differs from person to person but basically it provides you with the energy and nutrients you need to start your day. A low glycemic cereal such as large flaked oats will provide you with a good source of carbs while at the same time leave you full. Fruit and fesh juices are also great sorces of vitamins and nutrients. Your protein bars are going to be a low quality protein and usually high in sugars and / or fats. You would be better using a protein powder as the quality and price per serving are far better. Throw in a bit of fruit and like mrhoon mentioned you have a great smoothie. Just make sure you keep track of what you are putting in as you can get carried away as that blender is twirling away. The coffee you are consuming is a stimulant as well as an irritant to your gastrointestinal tract. Althought people swear they need their coffee to get going in the morning, it is not necessary and you would be better off to use it in moderation and not rely on any stimulants to get yourself moving in the morning. The first week will be hard but your motivation will be enough to keep you going.

Your cardio can consist of cycling or running but it should be at a high intensity level. If you are severly overweight then I would advise cycling as it will be easier on your legs. Once you are more comfortable with your weight, then you can introduce running into your routine. I suggest doing cardio first thing in the morning when you wake up as it will help kick-start your metabolism.

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.
Click to expand...

Staying away from sugars (processed) is good. The caffeine and protein bars I have already mentioned. Your body doesn't run off protein. Your body breaks down carbs to form glycogen which is stored in the liver and muscle tissues. Glycogen is used as a source of quick release energy. The more carbs you consume, the more glycogen your body stores but when the liver and muscle tissues become saturated, it stores the excess glycogen as fat --- not what you want. That is why it is important to keep track of your nutritional intake for this first week so that you can make adjustments. You want to expend more energy through exercise than the energy (food) you consume if your goal is to lose body weight.


_________________________

KP -- Fitness Basics
 
Why don't you try putting an average day's meals into www.fitday.com
It's free to set up and may take awhile to customize everything but you can see in plain bold numbers what and how much you are taking in. It breaks down your pro, fat, and carbs for you as well. I'm not an advertiser for this at all! LOL I just think it is a great place for people who are beginning their crossover into the nutrition world.
Hope it helps and GOOD LUCK!
Linzie
 
You would just be guessing right now and all foods contain carbs to some degree. Heavily processed foods are the ones to avoid as the GI (glycemic index) rating will be very high and the nutritional value will be lower.

Spend the next seven days finding out what you have been putting in your body by writing it all down. Then you will be able to see exactly how many carbs you have been consuming, along with everything else, to get to the stage you are at now with your weight and physique. This is the best informaed way to do it. anything else, and you will just be guessing and possibly wasting time.

_____________________

KP -- Fitness Basics
 
Asynchronouse said:
Ok...

Therefore, the day should go like this:
1wake up 2do some cardio 3got some breakfast 4stay active five???

After breakfast when should I eat again, keep in mind I am trying to drop at least 25 lbs fast. In addition, what should I also do if I want to drop weight fast?
I am a high school student so I don’t have allot of time to do a lot of working out when school is in which is in august, so I am trying to tone my abs and get my arm strength way up, one of my main problems is I don’t know much about bodybuilding. I am about 5'4'' 165 lbs and that just is not expectable to me any more and I want to be the one people go like wow look at him go...
Click to expand...

If you want to lose fat, you will be able to lose no more than about 1 - 1.5 pounds per week, assuming that your diet is in check, and you do cardio and strength training on a regular basis. When it comes to fat loss, there is no such thing as losing it fast. Any more than 1 - 1.5 pounds per week and you are going to lose muscle as well.

If you just want to lose 25 pounds quick, you can starve yourself and lose around half of that weight in muscle. This will slow your metabolism, and make it even more difficult to lose fat in the future. I'm not trying to bust on you, but there is no such thing as a quick fix. It takes time to put fat on, and even longer to lose it. If you persevere, and do it the right way, at your age, it will go a long way to establishing the kind of discipline that is required to maintain your physique throughout your life.

As far as training goes, check out the training forum, and the Training Vault thread that has been stickied.

Zig
 
AS i am exploring this site i am noticing i see all this about karma what dose it do??
Click to expand...
If you agree with a post someone has made or if they have helped you in some way then you can click the karma button under your username to let that person know. You can also do the opposite and give negative karma but that wouldn't be nice.

Although it is appreciated, it isn't too important in the long run. Just enjoy the forum, get what you can, contribute where you can, and make a few friends along the way.

__________________

KP -- Fitness Basics
 
Asynchronouse said:
After the morning work out.. when should you work out agian???
Click to expand...

Ideally, you should set up a training routine (cardio/weights) which fits in with your schedule (ie: work, school, ect.) Here is an example of a weight training program:

Training Program First Month

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest

If you need help with the various exercises, have a look at the Novice and Training sections on my site. BUT, get your diet down first.

_______________________

KP -- Fitness Basics
 
HOLY SHIT,

I just figured it out in that fitday website I am a freaking lard ass
if I am 7 more pounds I will be considered obese I need to lose 2.48 lbs a week to meet my goal of 140 by august 18th it that even possible ???
:worried: :worried: :worried: :worried: :worried: :worried: :worried:
 
Asynchronouse said:
HOLY SHIT,

I just figured it out in that fitday website I am a freaking lard ass
if I am 7 more pounds I will be considered obese I need to lose 2.48 lbs a week to meet my goal of 140 by august 18th it that even possible ???
:worried: :worried: :worried: :worried: :worried: :worried: :worried:
Click to expand...

Only if you'd like to risk losing muscle as well.


Kian-- great posts keep it up :D
 
You shouldn't be. Read posts #2 and #20 you have a good base there... Fat loss comes from clean diet, cardio, and training. No one said it'll be easy.

Now get to the gym and KILL THAT SHIT. :evilking:
 
ok...

UB the mornings i wake up to about and hour and a half of cardio then down a protien shake for breakfast the usually play some diablo for about 30 min to rest from the cardio then i go into the garadge and play with my duratraxx car for about 30 mins unless it beaks then less after words i head to the weight bench and lift some weights the after i down some tuna. befor i continue on i must ask is it ok the mix celary, hard boiled egg minus the yolk, and some koser relish in with the tuna to give it some flavoring i all so add some salt and pepper but that dosent matter??? well on with it after i eat the tuna i usually check the forums here at EF the i usualy go do soem yard work for usually about 2 hours (my yard is a mess (Damn DOGS)) the i will usually head in side and have some water and some rice cakes with penut butter then thsi is about the time i have to sit down at my computer and i usually do some internet surfing or continue learning peral or C++ or i might just be playign some DOOM3 (awsome but scary Game) or Half Life2(the best computer game of all time( second to diablo of course)) any way i ahve been talking for about 8 lines now and i have gotten no wear so well for luch i will probably have soem more tuna and so DIet mountain Dew with some Hot sauce and some chips after that i might go back to do some cardio or to the weights but i choose befor i do one so i cant tell you specific details about that well... ok the i will ususally go through the Daily cleansing procedures after than and usually get to bed about 2200 hours..

OK i know i typed too much and it have alot of spelling erros well whatever i am not perfict Is this day a good day of am i doing stuff wrong am i doing stuff that will help my body or hurt it??? This is my normal day altho it dose varie from time to time.


-Asynchronouse :chainsaw:
-----------------------------------------------------------------------------------------------------------------------------------------
Free from gross passion or of mirth or anger
constant in spirit, not swerving with the blood,
garnish'd and deck'd in modest compliment,
not working with the eye without the ear,
and but in purged judgement trusting neither?
Such and so finely bolted didst thou seem.

William Shakespeare
Greatest English dramatist & poet (1564 - 1616)
-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-
 
ok...

Ummm... the mornings i wake up to about and hour and a half of cardio then down a protien shake for breakfast the usually play some diablo for about 30 min to rest from the cardio then i go into the garadge and play with my duratraxx car for about 30 mins unless it beaks then less after words i head to the weight bench and lift some weights the after i down some tuna. befor i continue on i must ask is it ok the mix celary, hard boiled egg minus the yolk, and some koser relish in with the tuna to give it some flavoring i all so add some salt and pepper but that dosent matter??? well on with it after i eat the tuna i usually check the forums here at EF the i usualy go do soem yard work for usually about 2 hours (my yard is a mess (Damn DOGS)) the i will usually head in side and have some water and some rice cakes with penut butter then thsi is about the time i have to sit down at my computer and i usually do some internet surfing or continue learning peral or C++ or i might just be playign some DOOM3 (awsome but scary Game) or Half Life2(the best computer game of all time( second to diablo of course)) any way i ahve been talking for about 8 lines now and i have gotten no wear so well for luch i will probably have soem more tuna and so DIet mountain Dew with some Hot sauce and some chips after that i might go back to do some cardio or to the weights but i choose befor i do one so i cant tell you specific details about that well... ok the i will ususally go through the Daily cleansing procedures after than and usually get to bed about 2200 hours..

OK i know i typed too much and it have alot of spelling erros well whatever i am not perfict Is this day a good day of am i doing stuff wrong am i doing stuff that will help my body or hurt it??? This is my normal day altho it dose varie from time to time.


-Asynchronouse :chainsaw:
-----------------------------------------------------------------------------------------------------------------------------------------
Free from gross passion or of mirth or anger
constant in spirit, not swerving with the blood,
garnish'd and deck'd in modest compliment,
not working with the eye without the ear,
and but in purged judgement trusting neither?
Such and so finely bolted didst thou seem.

William Shakespeare
Greatest English dramatist & poet (1564 - 1616)
-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-
 
Asynchronouse said:
ok...

Ummm... the mornings i wake up to about and hour and a half of cardio then down a protien shake for breakfast the usually play some diablo for about 30 min to rest from the cardio then i go into the garadge and play with my duratraxx car for about 30 mins unless it beaks then less after words i head to the weight bench and lift some weights the after i down some tuna. befor i continue on i must ask is it ok the mix celary, hard boiled egg minus the yolk, and some koser relish in with the tuna to give it some flavoring i all so add some salt and pepper but that dosent matter??? well on with it after i eat the tuna i usually check the forums here at EF the i usualy go do soem yard work for usually about 2 hours (my yard is a mess (Damn DOGS)) the i will usually head in side and have some water and some rice cakes with penut butter then thsi is about the time i have to sit down at my computer and i usually do some internet surfing or continue learning peral or C++ or i might just be playign some DOOM3 (awsome but scary Game) or Half Life2(the best computer game of all time( second to diablo of course)) any way i ahve been talking for about 8 lines now and i have gotten no wear so well for luch i will probably have soem more tuna and so DIet mountain Dew with some Hot sauce and some chips after that i might go back to do some cardio or to the weights but i choose befor i do one so i cant tell you specific details about that well... ok the i will ususally go through the Daily cleansing procedures after than and usually get to bed about 2200 hours..

OK i know i typed too much and it have alot of spelling erros well whatever i am not perfict Is this day a good day of am i doing stuff wrong am i doing stuff that will help my body or hurt it??? This is my normal day altho it dose varie from time to time.
Click to expand...

I'll answer all of that with this:

Just how far along are you with keeping track of your nutritional intake ?
*Please try to answer in a manner suitable for a fitness forum.

____________________________

KP -- Fitness Basics
 
About 7 days and i dont eat alot of real fatty foods normaly so i looked that i was eating alot of high carb items and not alot of protein items but maby also a ham sandwich.. so. must i go on?
 
Last edited:
Asynchronouse said:
About 7 days and i dont eat alot of real fatty foods normaly so i looked that i was eating alot of high carb items and not alot of protein items but maby also a ham sandwich.. so. must i go on?
Click to expand...

My first reply to you was 31 May ... so that would only make 5 days (maximum), actually. Please take this seriously if you wish to achieve your goals.

At the end of seven complete days, you will have, written-down infront of you, the exact amounts of carbs, protein, and fat walues you intake on a daily basis. You should also be able to tell me these exact values if I ask. The links I provided you back on my first reply, which you should have looked at by now, will help you set your target caloric and RMR values and establish a healthy eating plan.

_________________________

KP -- Fitness Basics
 
KIAN said:
My first reply to you was 31 May ... so that would only make 5 days (maximum), actually. Please take this seriously if you wish to achieve your goals.

At the end of seven complete days, you will have, written-down infront of you, the exact amounts of carbs, protein, and fat walues you intake on a daily basis. You should also be able to tell me these exact values if I ask. The links I provided you back on my first reply, which you should have looked at by now, will help you set your target caloric and RMR values and establish a healthy eating plan.

_________________________

KP -- Fitness Basics
Click to expand...
Yeah,listen to what Kian is telling you,he knows what the fuck he,s talking about,and I doubt it, that he would stear you wrong
 
KIAN said:
My first reply to you was 31 May ... so that would only make 5 days (maximum), actually. Please take this seriously if you wish to achieve your goals.

At the end of seven complete days, you will have, written-down infront of you, the exact amounts of carbs, protein, and fat walues you intake on a daily basis. You should also be able to tell me these exact values if I ask. The links I provided you back on my first reply, which you should have looked at by now, will help you set your target caloric and RMR values and establish a healthy eating plan.

_________________________

KP -- Fitness Basics
Click to expand...


Bro, chaning your body composition (that is, burning the fat and growing new muscle) it is something that takes TIME and PATIENCE... it is like watching the grass grow... you don't notice the daily changes, but you know it's changing and eventually the change is there for everybody to see.

BE PATIENT!!!

Remember, you didn't get fat overnight, right? so don't expect your body to change like that. Changing your body is probably one of the simplest things you can do (everybody knows what the steps are) but it is also one the hardest (we know how much work goes into this, day in and day out).
 
diablo will do you in.....diablo2XP did me in grades 9-12 so....maybe you should examine your video game intake day to day too =o
 
Asynchronouse-

Focus on choosing better "bad" foods when you decide to cheat on our diet. A few great examples are:

Frozen yogurt vs. Ice Cream
Hot air popcorn vs. Microwave Butter Popcorn
Non-Fat Cottage Cheese vs. Regular Cottage Cheese

By making these small changes, it can really have a great impact on your overall calories. Remember, its all about calories in vs. calories out so make sure you choose the right choices with your nutritional plan.

Another great resource you might want to look into is taking a diet analysis. Here is a great one I found while searching the web:

Free Diet Analysis
 
I would like to suggest you find (purchase) a book or two on bodybuilding and diet and begin to learn. You want to do this all your life, so why not have some good refernce material on the shelf.

My three favs are:
The Classical Physique by Steve Reeves
Education of a Bodybuilder by Arnold
Natural Bodybuilding by John Hansen

They are inexpensive and provide complete information about diet and exercise.
 
I dont understand y but the majority of the thing you guys tell me well msot of it anyway is very confusing to me imeaning i dont unders tand most of it.

-Asynchronouse
 
Lots of opinions and overwhelming body of advice.
Here is one more:
- Eat 5 times a day
- Eat only flesh, eggs, real cheese, real yogart, colorful veggies and a few nuts.
- Eat till full.
- Water or decaf to drink
- NO SIMPLE SUGARS including anything from grains or sugar.

Together with a simple full body exercise routine, you'll be in the best shape of your life in 90-120 days with all blood test indicators within range.

Fat will fall off you.
Water will pee out of you.
Insulin levels will stabilize.
Energy will go up.
Sleep will come naturally.
Real muscle will grow.
 
ok so if i start like htat throw out the yohoo and hoho's i should lose weight...i fell happy..i feel happy...and then thair was much rejoyving....yay

Asynchronouse :smash: :sick: :flash:
 
TheLion2005 said:
- NO SIMPLE SUGARS including anything from grains or sugar.
Click to expand...

I take in some dextrose along with my post-workout protein shake. This is okay to take in and shouldn't count as simple sugars in the diet because it goes straight to the muscles you've just worked, correct?
 
yo i need help to aye im 13 turnin 14 n really wanna get into bodybuildin any tips 4 a dude my age would b great
 
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