my noob plan

[Arizona iced tea]

so im finally going to get in shape (i want to cut up)... ive probably had as unhealthy of a diet as i could for as long as i can remember.

a typical day would start with a huge bowl of cereal (or nothing at all), followed by some greasy fried nasty school food, and plenty of it. i usually eat something unhealthy when i get home, then pig out on fast food or something and get completely stuffed at dinner, usually followed by some ice cream of something. im going to assume i eat 4000 calories a day. i spend alot of time playing computer games... surprisingly i weigh 175-180 and im 6'1" im not in too bad of shape (especially considering the diet).

anyway, i dont know much about nutrition, so im going to start myself with something simple, and i wanna know what you guys think... my goal is 5 smaller meals a day. im going to start out with a normal size bowl of cereal (such as honey nut bunches of oats) and then a chicken sandwich (sliced chicken breast on a bun with cheese) for lunch with some fruit on the side. ill eat something small when i get home from school, and something else between that and dinner. dinner will not fill me up and im not going to have anything after dinner. im taking animal cuts as directed on the package http://www.animalpak.com/html/sections.cfm?ID=10. im getting a membership to the local YMCA and im going to lift mon-wed-fri and once it warms up a bit im going to run (i like taking a run when its nice out).

anyway, im going to keep an eye on calorie intake and im going to slowly bring it down to a reasonable level and once i get there im going to make a real diet.

what do you guys think?

also, what are some good things to eat that i can easily make before going to school (that i can eat at school for lunch)?

thanks!

 

[insidious]

I think you definitely gotta check out both Stickies on this forum...the Vault, and Mike's Food Journal is turning into a really good source of nutritional info.

You'll get lots of good feedback here, but I think you have to be more
specific.

What about vegetables?
A bowl of cereal everyday....ah, don't know about that either. You can't be lazy or half-assed with your breakfasts.

 

[Arizona iced tea]

I think you definitely gotta check out both Stickies on this forum...the Vault, and Mike's Food Journal is turning into a really good source of nutritional info.

You'll get lots of good feedback here, but I think you have to be more
specific.

What about vegetables?
A bowl of cereal everyday....ah, don't know about that either. You can't be lazy or half-assed with your breakfasts.

ive glanced over the stickies and will definitely incorporate that information as i go along.

as far as fruits and veggies go, i dont have a set plan, but i am going to try and incorporate them into the diet as much as i can. i will bring an apple and/or grapes to school, and then eat a salad and some green beans with dinner, or something like that...

as far as cereal, i didnt know that, i will go out and buy some eggs asap. what do you guys suggest for a quick easy breakfast? yesterday i cooked up 2 eggs and a slice of cheese pre-workout...

 

[insidious]

ive glanced over the stickies and will definitely incorporate that information as i go along.

as far as fruits and veggies go, i dont have a set plan, but i am going to try and incorporate them into the diet as much as i can. i will bring an apple and/or grapes to school, and then eat a salad and some green beans with dinner, or something like that...

as far as cereal, i didnt know that, i will go out and buy some eggs asap. what do you guys suggest for a quick easy breakfast? yesterday i cooked up 2 eggs and a slice of cheese pre-workout...

Good luck AZ, I won't pretend to know much more than you I'm a noob, grade 2!

I'll tell you what I do know: breakfast cereals are more often than not just sugar-laden crap....eggs, cheese, that's good. I like to throw in meats often. Sausage, bacon, chorizo, they all go good with eggs. As you will see, eggs are God around here! Luckily there are millions of ways to prepare them, so there is no good reason to get "sick" of them.

Good snack foods are a must...I eat almonds, pistachios, walnuts and mix in a lot of berries and other fruit.

Stay away from processed "white" foods as much as possible.

And stay away from soft drinks. Coke will kill you!
I have a soda maybe every couple of months. Get used to drinking water with meals.

Being that you're young, cutting up should come a lot easier for you. Once your start lifting, your nutritional requirements will change a bit too.

 

[Arizona iced tea]

thanks for the advise. as far as pop, i rarely drink it. the worst i drink if probably lemonade. otherwise its water, green tea, and some fruit juice.

 

[Quiksilver]

Get into it slowly.

Do a few weeks of cardio before you start lifting, then do a few weeks of light lifting, then start adding weight to the bar. Learn good technique first, trust me. I've spent the past 4 months doing almost no heavy lifting because my technique wasn't right, and I injured myself.

Start changing the way you eat food, and what foods you eat. The way I did it that works is to only eat what you buy, and only buy good food with the occasional cheat here and there.

Keep us updated, and keep motivated.

 

[Arizona iced tea]

well i have been lifting in my athletic conditioning class at school, but the semester just ended... i just got a membership to my local Y and im going to be there alot. today i just picked up where i left off at school.

im definitely eating alot better, but i could do better still, and i will work into that. but today i started with oatmel (still havent gone to the store to get eggs ) then a chicken sandwich and i just had a bowl of campbell's chunky sirloin burger soup. not sure whats for dinner... my friend tried to get me to go to my favorite fast food place today, but i didnt give in .

also, ive been playing alot of ddr lately. yesterday i played for about 2 hours straight. im going to play some tonight too. that is one heck of a workout imo.

 

[BMX]

I found it helpful to stick with a scheduled time to do my cardio or lifting, whichever activity I chose for any given day. That time for me was about 6 a.m. (b4 school and the day began) and I was consistent with it, even during the running when it was about 17 degrees out.

 

[I-tallionStallion]

I highly recommend you get whey and some sort of dextrose (liquid carb drink) for when you start lifting.

If you are cutting, then there are two things that you need to do. Cardio (low intensity) when you wake up for about 30-45 minutes a day. Have a small whey shake and hop on the treadmill or start walking around the neighborhood. Cut off all carbs other than veggies at night 4-6 six hours before bed. Just not after workouts.

And your diet of oatmeal, chicken sandwich, and soup (i don't know what you had for dinner) needs work when you make your real diet. Do not worry about the calorie intake. Granted unless you want to loose muscle too.

For lunch: Bring a 2 scoop whey shake to school with ice+water and 2-4 raw eggs, salad with .75 lb of seasoned chicken (olive oil and vinger would make a good dressing) - no bread - especially white.

So you just want to loose weight? Or is muscle a goal too?

 

[Arizona iced tea]

I highly recommend you get whey and some sort of dextrose (liquid carb drink) for when you start lifting.

If you are cutting, then there are two things that you need to do. Cardio (low intensity) when you wake up for about 30-45 minutes a day. Have a small whey shake and hop on the treadmill or start walking around the neighborhood. Cut off all carbs other than veggies at night 4-6 six hours before bed. Just not after workouts.

And your diet of oatmeal, chicken sandwich, and soup (i don't know what you had for dinner) needs work when you make your real diet. Do not worry about the calorie intake. Granted unless you want to loose muscle too.

For lunch: Bring a 2 scoop whey shake to school with ice+water and 2-4 raw eggs, salad with .75 lb of seasoned chicken (olive oil and vinger would make a good dressing) - no bread - especially white.

So you just want to loose weight? Or is muscle a goal too?

thanks for the advice. right now im not that concerned with building muscle as im decently built... but i dont want to lose any, and i wouldnt mind getting a little bigger. right now my #1 priority is losing fat and weight. i need to lose about 10-15 lbs and i wanna look more toned/defined.

as far as the school lunch, why raw eggs? can i cook them?

 

[I-tallionStallion]

thanks for the advice. right now im not that concerned with building muscle as im decently built... but i dont want to lose any, and i wouldnt mind getting a little bigger. right now my #1 priority is losing fat and weight. i need to lose about 10-15 lbs and i wanna look more toned/defined.

Eh No Problem Dood

Thats why you shouldn't eat below your calorie intake, as it will cause muscle loss too. which will turn your 10-15 lbs to get lean, to a higher amount.

as far as the school lunch, why raw eggs? can i cook them?

Cause its easy to drink than to eat. But, by all means, you can throw eggs in your salad too or whatever.

 

[Arizona iced tea]

1 Week

alrighty, its been a week and im still alive. only junk food ive eaten all week is a burrito from taco bell, for me thats a heck of an accomplishment in itself!

DIET: ive been starting off with 2 eggs scrambles with american cheese, then usually a can of tuna, a chicken sandwich on whole wheat, some green beans, maybe a salad at dinner, then w/e for dinner, in small portion though... the worst dinner i ate this week was probably some buffalo wings because of the ranch i ate on them. ive been trying to keep my calorie intake in the area of 2000-2200. as i mentioned before i am taking animal cuts twice daily. once right when i wake up, and again in about 4-6 hours.

WORKOUT: i got a membership to the Y on sunday. i worked out friday, sunday, monday, wednesday, and today. my workout consists of bicep curls, tricep extension, bench press, row, lat pull down, overhead press, then weighed inclined situps, back extension with weight, leg lifts, ab twister machine, and leg press. then i would go back and do it all again, about 5 lbs lighter on the upper body stuff b/c i was worn out. on my off days ive been playing alot of DDR. other than that i havent had much cardio.

RESULTS: well im quite happy with what ive gotten in one week. ive lost 4 lbs and i can already see my features becoming more toned, especially my stomach.

one question i have is how can i make my thighs smaller. i think that is one of the biggest fat spots on my body and i want to pin point it. today i spent some time on an elliptical and i was definitely feeling the burn in my thighs. but i need to slim down there so my pants will look better on me. will using the elliptical regularly do it?

anyway, thats what i did this week. let me know how you think i did and let me know what i need to improve on.

 

[I-tallionStallion]

!!!!!!!!!!!!!!!!!!!

OKay...dude..4 lbs in one week? 2000 calorie diet...are you kidding me!? Your diet is a recipe for losing muscle and fat. This is not good. You are on a starving diet. CHANGE IMMEDIATELY

Workout like this
http://www.sosuave.net/forum/showthread.php?t=125444

Eat like this
http://www.sosuave.net/forum/showthread.php?t=134782

Do this for losing weight and getting defined
http://www.sosuave.net/forum/showthread.php?t=114618

You need to eat a lot of protein...and eat over the limit your body needs for muscle gain. And cardio in the morning to burn off fat. At second best if you are a complete bum, you should be on a timed carb diet.

 

[Throttle]

i'm with the stallion. at 6'1" / 180 lbs. you don't need to lose fat, you need to gain muscle. long run, if you eat with any care, the fat will slowly slip away.

the "four pounds" that you've lost so far is nonsense. most guys can easily swing 5-10 lbs. in 48 hours, depending on salt & hydration levels.

your lifting is using too many machines, and you need a split. you have a world of newbie gains before you, so screw the accessory work & focus on the big three (bench/squat/dead) plus maybe 3 or 4 other lifts for now.

listen here: you could be built like a monster but you have to follow the links i_s just gave you & then put in the work.

you don't need whey + dextrose (yet), or anything else fancy. just lift (a 2 or 3 day split), eat, sleep, repeat.

 

[Arizona iced tea]

i'm with the stallion. at 6'1" / 180 lbs. you don't need to lose fat, you need to gain muscle. long run, if you eat with any care, the fat will slowly slip away.

the "four pounds" that you've lost so far is nonsense. most guys can easily swing 5-10 lbs. in 48 hours, depending on salt & hydration levels.

your lifting is using too many machines, and you need a split. you have a world of newbie gains before you, so screw the accessory work & focus on the big three (bench/squat/dead) plus maybe 3 or 4 other lifts for now.

listen here: you could be built like a monster but you have to follow the links i_s just gave you & then put in the work.

you don't need whey + dextrose (yet), or anything else fancy. just lift (a 2 or 3 day split), eat, sleep, repeat.

alright, i fully understand what you guys are saying. but i am in a sport where i cant be heavy, i race gokarts nationally and it is a sport for little italian men. im already too heavy and too tall, but the tall part can be fixed by extending my kart. right now i need to lose 10-15 lbs so i can be even more competitive. as much as id like to gain muscle i cant have that extra weight. when i move up to racing cars i will be glad to gain muscle mass, but until then i have to weigh no more than 170. that means that i probably am going to lose some muscle, but as long as im losing fat too, i dont mind gaining the muscle back later.

my season begins early April and i want to be as prepared as possible.

 

[I-tallionStallion]

So you are starving yourself...i say, build muscle while losing fat. Muscle is much harder to get then fat. Anyone can get fat. And plus i read all your posts, you said you didin't want to lose muscle. too bad you weighted so long. Sucks you have to go the route of model lol

 

[Arizona iced tea]

So you are starving yourself...i say, build muscle while losing fat. Muscle is much harder to get then fat. Anyone can get fat. And plus i read all your posts, you said you didin't want to lose muscle. too bad you weighted so long. Sucks you have to go the route of model lol

well i dont think anyone wants to lose muscle, including me, but i think for my goals i have to. i suppose im going to learn a lesson the hard way by doing so. i am definitely losing fat, i know that for sure, idk how much muscle im losing.

i need to lose pounds more than i need to be stronger. do you think this is a bad way of going about that? i dont feel like im starving, im eating before im hungry and i feel fine. i have starved myself in the past trying to lose weight (and failing) and this is 100% different... imo

thanks for the input

 

[I-tallionStallion]

you don't have to starve at 2000, i known people who don't starve eating 1500. You are probably going to lose about 2 lbs a week...1 lb fat, 1 lb muscle. Maybe more of one than the other. I know because in your diet i see only a dismal amount of protein. But...heres the fine line, if you don't care. Then do it, according to you, its a need. But realize you will have some catching up to do.

 

[Arizona iced tea]

so would more protein/less fat in my diet help out?