Here's my diet/workout routine, what do you think I should do with it?

[Deicide]

Here's my diet/workout routine, what do you think I should do with it? Everyday I exercises doing cardio, usually 15 minutes of skipping rope which is about 2000 skips for me and I also do alternating wieght-lifting workouts. I'll do 5 X 3 bench press on alternate days and I'll do free weights on the other alternate day. For free weights I bench with dumbbells, lately 60 pound ones, lift dumbbells ove rmy head which is 40's, and pull dumbells up from the ground to my shoulders with 45's, each doing 5 X 3.
My diet isn't anytihng healthy, I just eat what I want and don't get fat because I exercises. Usually for breakfast, I'll eat a bowl of Capn Crunch with a Belgain Waffle with syrup and water. For lunch and dinner, I'll either have a cheeseburger, pizza, turkey and cheese sub with fries or ice cream with a glass of Mello Yellow or Mountain Dew. And I do pig out and eat a little more than usual a couple times I week when I eat out at places like for instance when I ate Mexican Saturday night, I ate me a chicken and cheese quesadilla, refried beans, about 30 chips with cheese, and a bowl of fried ice cream and three glasses of Mellow Yellow. So my diet isn't great but I haven't become fat doing it even though I have a fat man's metabolism, working out has saved me thankfully from becoming fat. So what should I do about it?

 

[Warboss Alex]

By the look your pictures, and while it's hard to tell without your shirt, you're skinny-fat, you're definitely not a ripped ecto. Your metabolism isn't so much keeping you lean as has just adapted to your poor diet, yet the overall calories aren't enough to gain you weight, hence the way you look. No worries though, in 3-6 months you'll look much much better if you're consistent.

First, you need to be eating 6 times a day, of roughly equal-sized meals. Every meal must contain protein, and either carbs or fat. Given your pictures I would put you on three pro/carb meals and three pro/fat meals a day, in that order. So your first three meals would have carbs and the last three meals have fats, along with your protein.

I don't know what your weight and height is, but you need 1.5-2g protein per lb bodyweight, if you're 200lbs you need 300-400g a day. This should be equally served throughout your meals, so if you need 300g protein, you should have 50g protein per meal - 50 x 6 = 300. Your protein sources should be whole foods as much as possible: eggs, beef, pork, lamb, chicken, fish, buffalo, ostrich, venison etc, maybe some cottage cheese if you handle dairy (I'd stay off it but many like it). You can also use protein powder as a protein source as long as it's combined with a carb or fat, e.g. protein powder and oatmeal or protein powder + peanut butter (see below).

Your protein/carb meals should include a low GI carb source like brown rice, oatmeal, wholewheat pasta, wholegrain bread, sweet potatoes, maybe some white or red potatoes too. Your protein/fat meals should include a fat source such as olive oil, fish oil, flax oil, coconut oil, nuts, peanut butter, avocado, whole eggs, fatty meat, some cheese etc. Read up on fats and split your intake evenly between mono: poly: saturated fats.

All your meals should have vegetables in them. The more the better. Your carb meals should include fruit as well.

Immediately after your workout you'll need some whey protein along with a carb. I'd go for 2 scoops whey and 50-70g of simple carbs like white bread, white rice, dextrose, fruit juice, fruit, white pasta, toast and jelly, something which is high sugar and low fat. Even fatfree oreos or poptarts would work, lol. 1-2 hours after this meal you must have another protein+carb meal consisting of solid protein and low GI carbs, just like any other protein/carb meal. This might mean you're eating a protein/carb meal in the later half of the day instead of protein/fat - this is fine, don't worry about it.

Once a week, if you must, have a cheat meal. This isn't essential and you only need to do this if you're craving pizza, hamburgers, icecream, whatever. Eat until you're satisfied and then eat proper food the rest of the day.

Search for the Idiot's Guide To Growth for a more comprehensive read of nutrition.

Any questions about this? If not we'll talk about workouts, supps and cardio.

 

[EFFORT]

Is there a particular goal your looking to achieve?

 

[Warboss Alex]

Given the thread he posted in the main forum I assume he's trying to look good for the girls. lol.

 

[Deicide]

Yeah, I'm 5'10 and weigh about 160 and want to gain muscle mass, I want to weigh 175-180-190 of muscle, I could get up that far but I'd be fat if I did so I want to become more muscular and do it the right way. That and look good for the women.

 

[Warboss Alex]

Read my post on nutrition. Have you any questions? If not we'll go onto the next part.

 

[Deicide]

So it'd be ok if I ate me a bacon, egg, and cheese biscuit with some cereal for breakfast or a little more? I probably eat a 1000 calorie breakfast post-workout every morning so is that good itself?

 

[Warboss Alex]

No, biscuits and cereal are high GI carbs (white flour), and mixing carbs and fats on a regular basis isn't a good way to do things. If you were an ecto you could get away with it, but you say you have a fat man's metabolism, so you shouldn't. Save it for your weekly treat if you really crave these.

Have you read the Idiot's Guide? It explains nutrition in detail.

 

[Deicide]

Yeah, I used to weigh 240 pounds, fortunately I shed a lot of it off and got down, I just lost muscle in the process.