[PoppaDLo]

Okay, I am going to give you a run down of what my day looks like on a typical "can actualy get to the gym - got some decent sleep IE neither of my son's had a bad night - work didn't make me change sceduals" day and what I am looking from the dungeon gang is what I need to do A: for diet and B: at what times I should be eating said food.

#1 I am on here to loose body fat, become healthier, gain strengh and keep some bulk due to the goal of the police academy and only being 5'2".

#2 I am not really new at this but need a fresh start so I am looking for someone to pertend to hold my hand and feed me info. :)

7am - up

8:15am leave for gym - gym

8:30am to 10:30 - work out

10:30am hit showers

11am - leave gym for work

11:30am to 8pm - work

8:30pm- home

11ish - bed

So, from looking at that can someone or all of you chime in on the basic's of what I need to be eating and when. For now the only suplement that I use is whey powder and if you could tell me when and how much to use on that also that would be great. I am a HUGE & PUDGY 233 but then again, I started this road at 285/290 and very little of that was muslce.

Thanks up front,

Poppa

[Jake_ironman]

Well its a good start hittin the gym, I lost 40 pounds before I started actually working out from diet alone, but also lost a bit of muscle mass (dropped my bf% by about 20%), so im hoping I can help with the weight loss part.

I'm like 5'5"/5'6" hoping to get a bit taller and I'm goin to be an officer when im older too

Whats your current diet like? just a general idea, like what are u eating between the gym/work and whatever else.

[PoppaDLo]

1800-2000 cal, try to stay around 150grm's of carbs, little fat as possible wile still getting the "good fats & oils" and 100-150 grms of protien if possible.

I could post my everyday food plan or current I should say but what I am looking for is what I would get if I went to a doc or nutritionist. I am looking for someone to tell me what I should be eating. Yes I eat tuna, chicken, whole grain rice, lots of water, egg whites, whole wheat bread, no fat milk and other fish, veggies and potatos.....and oatmeal. I am looking for someone to like I said, treat it like I am only 19 and am new to the life style. :)

[Jake_ironman]

Well your not gonna notice any results for a little while so what your doing right now might be working already, If not, I know this sounds a bit drastic but try lowering your caloric intake.. maybe down to 1200-1500 a day.

Also is your job a physical one? or more of a desk job? (would help me to know if ur burning more calories at work or not)

seems to me like your eating all the right things... different diets for different people, so what I did might not necessarily work for u.

But if you have a more physical job eat once you get home especially if you dont get a chance to snack at work. If you feel hungry later on at any point in the night just drink water... a major thing for losing weight is to not eat before bed time because your not burning those calories off.

Also some things that help with general fat/weight loss are Hot peppers, Tomatoes, Green Tea (these are things I had everyday back when i was dieting, i still have them very often)

Try some CLA pills maybe too... They're relatively cheap and I used them for a little while and noticed a small improvement in my bf%...

Do Cardio sessions once a week at least when you go to the gym... do it on your break days maybe.

Take in as much protein as u can post workout (well.. without over doing it lol.. no more than 80-100)

I take in about 150-300 (at the most) grams a day.


anyways i'm a bit of a newb myself... been workin out for about a year and a half.. used to be fat though and lost 40 pounds in about 6 months from dieting and exercise.. then gained back 20 of the pounds in lean muscle mass so what I'm doing has worked for me so far... don't watch the scale too much either btw lol

Someone else will hopefully be able to help u out more than i did :P

[Jake_ironman]

o and ps.. how do i get rep power? lol

[PoppaDLo]

Originally Posted by Jake_ironman

Well your not gonna notice any results for a little while so what your doing right now might be working already, If not, I know this sounds a bit drastic but try lowering your caloric intake.. maybe down to 1200-1500 a day.

Also is your job a physical one? or more of a desk job? (would help me to know if ur burning more calories at work or not)

seems to me like your eating all the right things... different diets for different people, so what I did might not necessarily work for u.

But if you have a more physical job eat once you get home especially if you dont get a chance to snack at work. If you feel hungry later on at any point in the night just drink water... a major thing for losing weight is to not eat before bed time because your not burning those calories off.

Also some things that help with general fat/weight loss are Hot peppers, Tomatoes, Green Tea (these are things I had everyday back when i was dieting, i still have them very often)

Try some CLA pills maybe too... They're relatively cheap and I used them for a little while and noticed a small improvement in my bf%...

Do Cardio sessions once a week at least when you go to the gym... do it on your break days maybe.

Take in as much protein as u can post workout (well.. without over doing it lol.. no more than 80-100)

I take in about 150-300 (at the most) grams a day.


anyways i'm a bit of a newb myself... been workin out for about a year and a half.. used to be fat though and lost 40 pounds in about 6 months from dieting and exercise.. then gained back 20 of the pounds in lean muscle mass so what I'm doing has worked for me so far... don't watch the scale too much either btw lol

Someone else will hopefully be able to help u out more than i did :P

I have a desk job and what I am really looking is something like this :

When do I eat my protien?
When do I eat my carbs?
When type of carbs and when?
Pre and post workout foods and timing.

Stuff like that.

[nmb1233]

take a whey protein shake as soon as you wake up and about 20 min after working out...double your dose after hitting the gym. about an hour after you wake up have your breakfast. lots of carbs lots of protein. i would try to get food in before the gym but thats my preferance. dont eat carbs past about 4 or 5. and only eat complex carbs which it sounds like your doing....whole wheat, sweet potatoes or yams or red potatoes stay away from the white potatoes things of that nature....stay away from fruit and carbous vegetables at night....try to load up on the carbs in the morning before you work out so you have plenty of energy at the gym.....hit the weights hard and fast none of this more reps less weight. take about 30 sec to a min break between sets. if you need more help let me know

[mindstar]

post what you eat and we can fix it.

Also do not cut your calories too drastically at first. Instead, set a 16-20 week timeline with incremental decreases in calories every 2 weeks or so.

[PoppaDLo]

Originally Posted by nmb1233

take a whey protein shake as soon as you wake up and about 20 min after working out...double your dose after hitting the gym. about an hour after you wake up have your breakfast. lots of carbs lots of protein. i would try to get food in before the gym but thats my preferance. dont eat carbs past about 4 or 5. and only eat complex carbs which it sounds like your doing....whole wheat, sweet potatoes or yams or red potatoes stay away from the white potatoes things of that nature....stay away from fruit and carbous vegetables at night....try to load up on the carbs in the morning before you work out so you have plenty of energy at the gym.....hit the weights hard and fast none of this more reps less weight. take about 30 sec to a min break between sets. if you need more help let me know

Freaking ROC ON. This is what I was hopping for. FIrst off the thing I was not aware of is the carb difference from red skin vrs white skin potato's. That is what you mean right? Second off I will work on the shake's more to get the whey protein into my system at the needed times. I half way agree with the weights end cause I am trying to stay thick and tone and not so much bulky. I am that half way of needing thick and quick. 5 foot 2 cop is what I will end up :)

Thanks again.

[nmb1233]

the white potatoes have more simple carbs which have more of a tendancy to store as fat. and as for the weights just hit em heavy for about 8-12 reps shorten your breaks to burn more calories but to add muscle strength and mass use heavier weights

[Jake_ironman]

sorry man i didnt know exactly what u were lookin for :P

[PoppaDLo]

Originally Posted by Jake_ironman

sorry man i didnt know exactly what u were lookin for :P

That's kool...after I read it I relized how open it was for "well where the frig do I start to answer this guy."