Wow! I am now officially overwhelmed!

[Noblesquire]

Hi all,

I am trying to be diligent and do my homework as instructed, so I am going through all this diet stuff and wow talk about information overload!

Here is my basic situation...

As stated in my first post: http://forums.steroid.com/showthread.php?t=388268 <--- Details here.

I am here for an education but my life has changed alot and now I want to get back in there and make what little time I have as efficient as possible...

As far as diet is concerned, I figured out that I have my BMR = 66 + (1526) + (965) - 252 (which equals a BMR of 2305) Basing this on me weighing 245 lbs / 111.4 kilo; 76in tall / 193cm and being 37 years old.

Ok so I want to lose some fat and gain some muscle. Here is what I see so far...

I have 3 days a week that I can work out due to working 16 hour shifts and well on Sunday its a family day and the wife wont let me and she is the boss on this day...

ok so as I see it, I need to hit cardio 3x / wk at 45 mins per time.

Then I need to hit the weights 3x a week, (at this point I have no routine worked out, I am still working on the diet part of the research).

Now here is where I am a bit overwhelmed, I understand that I need to eat approx 6 small meals a day, but when it comes to shakes and supplements and all that, I have two problems.

1. I watched the documentary Bigger Stronger Faster, and learned that most of these supplements can be junk so I am not sure which ones to take. Can anyone specifically recommend one to me? Be specific because I am new to this and all the abbreviations are confusing. Also, I am on a budget with 4 kids so I cant buy the latest and greatest out there, but I want something good at the same time.

2. Other than the shakes, should I wait to take any other kind of supplements? I am thinking that I need to get my system back on track before I go balls to the wall... its been 7 years since I worked out and I am thinking that I need to focus on getting started so I am worried that if I go all overkill that I will overwhelm myself and get discouraged with it all. You may or may not understand what I mean, but I guess what I am saying is the hardest thing to do for most people is get started in the first place... if I can do that right then I can add to the momentum by getting other supplements going.... or is there something that is absolutely required that I should take now?

So what I am saying is what ESSENTIALS do you all recommend that I start with? In other words, you are the seasoned pro and your offering advice on the essentials to me, a rookie.

I don't want to sound dumb but.... well I am dumb at this point so name names and specific nutritionals please. For example: name specifically which items you think I should buy (What brand even) and what amounts you think I should take at what time. I read the no naming names policy, but this is nutritionals so I hope that's ok. If not then no prob. Also the reason I am asking for name brand names is because I want to avoid getting screwed with a product that isn't what it says it is. I was thinking of going into GNC and just asking their opinion, but I would rather ask you guys lol.

I know you all say do your research, and believe me I am doing it, so any information you give is very sincerely appreciated. I know your time is just as important to you as my time is to me so thanks!

[jamyjamjr]

Hi all,

I am trying to be diligent and do my homework as instructed, so I am going through all this diet stuff and wow talk about information overload!

Here is my basic situation...

As stated in my first post: http://forums.steroid.com/showthread.php?t=388268 <--- Details here.

I am here for an education but my life has changed alot and now I want to get back in there and make what little time I have as efficient as possible...

As far as diet is concerned, I figured out that I have my BMR = 66 + (1526) + (965) - 252 (which equals a BMR of 2305) Basing this on me weighing 245 lbs / 111.4 kilo; 76in tall / 193cm and being 37 years old.

Ok so I want to lose some fat and gain some muscle. Here is what I see so far...

I have 3 days a week that I can work out due to working 16 hour shifts and well on Sunday its a family day and the wife wont let me and she is the boss on this day...
Its gonna be hard for you to make gains on a 3 day split... i wouldn't have a clear routine for you.. i have NO experiance with 3 day splits out of 7 days...
ok so as I see it, I need to hit cardio 3x / wk at 45 mins per time.
yea, this isn't enough too.. but we'll get to that
Then I need to hit the weights 3x a week, (at this point I have no routine worked out, I am still working on the diet part of the research).

Now here is where I am a bit overwhelmed, I understand that I need to eat approx 6 small meals a day, but when it comes to shakes and supplements and all that, I have two problems.

1. I watched the documentary Bigger Stronger Faster, and learned that most of these supplements can be junk so I am not sure which ones to take. Can anyone specifically recommend one to me? Be specific because I am new to this and all the abbreviations are confusing. Also, I am on a budget with 4 kids so I cant buy the latest and greatest out there, but I want something good at the same time.
ON pro-complex... that's what i use...
2. Other than the shakes, should I wait to take any other kind of supplements? I am thinking that I need to get my system back on track before I go balls to the wall... its been 7 years since I worked out and I am thinking that I need to focus on getting started so I am worried that if I go all overkill that I will overwhelm myself and get discouraged with it all. You may or may not understand what I mean, but I guess what I am saying is the hardest thing to do for most people is get started in the first place... if I can do that right then I can add to the momentum by getting other supplements going.... or is there something that is absolutely required that I should take now?
L-glutamine....

So what I am saying is what ESSENTIALS do you all recommend that I start with? In other words, you are the seasoned pro and your offering advice on the essentials to me, a rookie.
i follow a very whole foods approach.. many on this forum have had great success with it, as have i...
I don't want to sound dumb but.... well I am dumb at this point so name names and specific nutritionals please. For example: name specifically which items you think I should buy (What brand even) and what amounts you think I should take at what time. I read the no naming names policy, but this is nutritionals so I hope that's ok. If not then no prob. Also the reason I am asking for name brand names is because I want to avoid getting screwed with a product that isn't what it says it is. I was thinking of going into GNC and just asking their opinion, but I would rather ask you guys lol.
gnc is fine.. ur only getting glutamine
I know you all say do your research, and believe me I am doing it, so any information you give is very sincerely appreciated. I know your time is just as important to you as my time is to me so thanks!

have u posted up a diet????

[Noblesquire]

have u posted up a diet????

Well as far as a diet is concerned, I haven't really focused on my diet as far as trying to eat balanced up to this point.

Basically my day goes something like this... On days I work, I either eat a large bowl of cereal, something like Honey Nut Cheerios or Life... or I get a Burrito Ultimo from Taco Cabana. For lunch, its basically whatever my wife has packed for me (and this is usually something reasonable.) its your basic one protein, starch, veggie type meal. I prolly eat a Baby Ruth 2 times a week. I drink Diet Coke... approx 3 to 4 20oz bottles per day. I have a snack during the day of whatever is handy, then I eat a large dinner of something similar to lunch.

Its basically your all American diet. Its not what you would call a meal for someone who is trying to get bulked and lose weight, but I am working on changing that, and my wife is willing to help. I bought 20 cans of tuna tonight as a starter. I am still researching a proper diet and as far as working out right, its difficult to put in more than 3 days per week, but what if I doubled up, once in the morning and once at night? or would that be too much on the body in one day?

Thanks for the advice.

[jamyjamjr]

i think i have exactly what you need.... watch these videos..

http://forums.steroid.com/showthread.php?t=323516

[eatrainrest]

^^^x3

[Noblesquire]

i think i have exactly what you need.... watch these videos..

http://forums.steroid.com/showthread.php?t=323516

Awesome Thanks a lot for the vids, I am at work right now, but the first second I get free time I will watch them all later today!