Help me out..

[BxPrince24]

Hey guys, I've decided that I definately wanna get built, so I think I should start cutting. I think my mass is good enough to start, check the pic, i don't have a pic with my shirt off at the moment. I'm 18, about 6 ft and somewhere around 200-215 pounds.

Ok, so now the problem, I know that in order to get good results I'd have to go on a diet and do cardio, correct?

Well the thing with me is that I suffer from chronic migraines and I get them when I haven't ate in a while. The thing is it takes quite a lot to get me full and in order to prevent these headaches I end up eating often. And when I don't eat, I pretty much have to drink pepto bismol to hopefully prevent any gas pains. I even end up eating all the way till i go to sleep like 3 in the morning.

What my day is usually like:

-Wake up and drink a bowl of Special K corn flakes.

-About 4-5 hours later I'll buy a hero if I have cash. Ham, cheese, lettuce, tomato, salt, black pepper, vinegar/oil. If not, I'll eat a bowl of Ravioli.

-Another few hours later I'll probably eat a bowl of ravioli, drink an ensure if I have any, or make a bologni and cheese sandwich.

-Munch on whatever I can find if I still get hungry before I go to sleep.

I also drink a lot of water. I'm now thinking about creating a routine. Something that will increase the size of my muscles and cut/define them along with something that will help me lose fat.

 

[evoke]

Wow! The food you eat in a day is like a mid-afternoon snack to me.

OK, I'm no expert on cutting, but I'd ditch the raviolies, if you're using whole milk for the cereal, switch to 1% or skim, cut out the cheese from the hoagie, hell, cut out the hoagie altogether and eat a sandwich with whole grain break. Preferrably (I can't spell) use lean meats (chicken, turkey, roast beef). And you need to eat more vegetables. Not lettuce, but some brocolli, cauliflower, ect... "meatier" veggies. Brown rice is good. Eat some beans and nuts. Cottage cheese. Ect........

Oh, and don't go 4-5 hours without eating. More like 2. Bring protein bars to work.

 

[BxPrince24]

Originally posted by evoke
Wow! The food you eat in a day is like a mid-afternoon snack to me.

OK, I'm no expert on cutting, but I'd ditch the raviolies, if you're using whole milk for the cereal, switch to 1% or skim, cut out the cheese from the hoagie, hell, cut out the hoagie altogether and eat a sandwich with whole grain break. Preferrably (I can't spell) use lean meats (chicken, turkey, roast beef). And you need to eat more vegetables. Not lettuce, but some brocolli, cauliflower, ect... "meatier" veggies. Brown rice is good. Eat some beans and nuts. Cottage cheese. Ect........

Oh, and don't go 4-5 hours without eating. More like 2. Bring protein bars to work.

The thing is that I'm living on campus. All I have is a fridge and a microwave so that's why I buy ravioli. But if I can find something that isn't cold and satisfying then I can replace that with it. I do go home on the weekends where I get home cooked food like rice and peas with oxtail or cooked down chicken, Chicken Soup, Lasagna, or whatever my mother feels like cooking.

I could get some spinach and have that to eat when i get hungry. Right now I'm munching on jamaican cheese because I don't want to eat anything really fattening before I go to bed.

 

[dirtysanchez]

Your diet definitely needs a lot of work if you want to see some results. With your current eating habits, I can GUARANTEE you will see NO results, and all your time in the gym will be wasted.

Here's a good list of foods for you to be eating:

Protein Sources

* Whey Protein
* Lean meat (chicken, fish, beef etc.)
* Skim milk
* Eggs
* Cottage cheese

Carbohydrates Sources

* Oats
* Rice (basmati or brown)
*Quinoa
* Legumes
* Whole wheat/grain bread
* Whole wheat/grain pasta
* Potatoes
* Fresh fruits
* Fresh vegetables

Fat Sources

* Olive oil
* Fish oil capsules
* Flax seed oil
* Nuts
* Seeds

If you want to cut effectively (which I assume you do) you need to count calories. I'm not sure how active you are so use this webpage (http://www.bodybuilding.com/fun/leah1.htm) to figure out your Basal Metabolic Rate. Multiply this by your activity level (below the calculator). This is approximately how many calories you need to maintain your current bodyweight...subtract 500 from this and this is how many calories you require per day if you want to lose fat at a healthy rate (i.e. with no muscle loss).

For your meal structure, eat 6-8 meals per day (divide your calories equally among these). Make sure you get a source of protein (25-40g of protein) from the above list in every meal you eat. Protein + a carbohydrate source should be consumed throughout the day especially around your weight training and cardiovascular training sessions, except for the 2 meals before bed, where protein + good fats should be primarily consumed primarily (though fibrous carbs, such as veges...are fine at this time)