Looking to get back into it

[Barnett_56]

I am 28 yrs old
5'8"
225
prob 20%+ BF (unsure)
Have a long history of lifting (been about a year since I went hard)
Never used Sups

I eat about 1-2 large meals a day and it's not healthy at all.

I have a very busy schedule as I have a young child.

Looking for a good starter meal plan (basic) to get back into loosing weight.
I will start lifting again once I loose some lb's, but for now I feel it is pointless.

I know you are all probably sick as hell of hearing these same posts, but any help would really be appreciated.

Thank you all!

[redz]

Well first off you need to get your diet in gear. 1-2 meals is not going to work, you need to look at 6 or more small meals ideally. Read through the diet forum and you should be able to get some healthy ideas.

[Barnett_56]

I have been reading them and they are very good. The only issue I am seeing is they are so strict and actually a little confusing. People rebutle against one another as far as what to put in and what time. lol. I will keep looking around though for sure. Thanks for the reply.

[redz]

The only issue I am seeing is they are so strict and actually a little confusing.

Well to get the best results you need to give up some of the things you enjoy. It is tough but try and find healthy things that you can atleast enjoy a little.

[Barnett_56]

Very well said. I will keep on reading

[gbrice75]

There will always be contradictions/debates, but there are some fundamentals that I think you will see across the board. Make those connections and you'll begin to understand the basics. =)

[Barnett_56]

I have to say that I am very impressed with all the info once again. I am getting together a realistic and do-able diet for myself to begin next week. Once I get it down, I will post to this thread again and maybe have some criticing done from you guys. Thanks again!

[gbrice75]

Looking forward to seeing what you've got!

[Gucks]

read the staple threads in here, cutting/bulking diets depending on what ur looking for! they provied sample diets aswell. and it is never pointless 2 lift weights even if ur doing cardio 2 loose fat. dont know where u got that from! just do ur cardio in th emorning on empty stomach and then do weights in afternoon/evening. u said all the diets on here r 2 strict. unfortunately 2 effectively loose weight and gain muscle u have 2 be strict! kids or not :P good luck

[Barnett_56]

All of you thanks you! I actually started today. I figure why the hell wait until Monday. That's a fat guy excuse!

830am- 1 whole egg and 2 whites with one peice of wheat toast.

1215- 1 Chicken breast with Red's fire sauce, 1 provelone cheese slice and 2 peices of white bread (sandwich) about 10 wheat thins

4pm- Salad and can of mixed veggies (rinsed off)

That will be all I am putting into myself today. I did just sing up at the YMCA today with my wife and took my son swimming for an hour (so some excersise). I will be starting training tomorrow with cardio (empty stomach) then heading to the gym for weight training around noon.

[Gucks]

All of you thanks you! I actually started today. I figure why the hell wait until Monday. That's a fat guy excuse!

830am- 1 whole egg and 2 whites with one peice of wheat toast.

1215- 1 Chicken breast with Red's fire sauce, 1 provelone cheese slice and 2 peices of white bread (sandwich) about 10 wheat thins

4pm- Salad and can of mixed veggies (rinsed off)

That will be all I am putting into myself today. I did just sing up at the YMCA today with my wife and took my son swimming for an hour (so some excersise). I will be starting training tomorrow with cardio (empty stomach) then heading to the gym for weight training around noon.

gratz 4 being so enthusiastic, but i hope thats not going 2 be ur daily diet? if it is. that is horendous! 3 meals a day man? try 6! the days of 3 round meals r dead and gone! hope tomorow will be better :P good luck

[Barnett_56]

Man that is hard to eat that much I will try though. Is that true even if I am not trying to built a lot of muscle? I have a sold base from the past.

Today: 7am 3 eggs (one whole) 1 slice of wheat toast

9am- going to have a breakfast bar

11- salad with cucumber and pack of tuna.

2pm- Turkey sandwich with only mustard on wheat

Not sure what the night will bring yet.

[Barnett_56]

Oh yeah. I went to the gym yesterday and did Bicepts and triceps for about 45 min. Reps of 12 sets of 4. I also did about 20 min cario after (low intensitiy)

[POPS]

Man that is hard to eat that much I will try though. Is that true even if I am not trying to built a lot of muscle? I have a sold base from the past.

Today: 7am 3 eggs (one whole) 1 slice of wheat toast

9am- going to have a breakfast bar

11- salad with cucumber and pack of tuna.

2pm- Turkey sandwich with only mustard on wheat

Not sure what the night will bring yet.

Here's an example of what we need to see and a general idea on how YOUR should look like :


meal 1 - whey / oats
266/31/29/4

meal 2 - 4 oz turkey with 8 oz broccoli with 4 oz sweet potatoes
306/29/33/5

meal 3 - same as above
306/29/33/5

meal 4 - same as above
306/29/33/5

training followed by pwo shake with fish oil
110/24/2/1

dinner - 8 oz chicken with 16 oz broccoli/greens with fish oil
427/71/6/8

before bed - 6 oz ground sirloin
364/45/0/19

cals/pro/carbs/fats
2084/261/142/48

This is my own personal diet that I follow just about everyday! I might change up the proteins with fish, chicken, lean steak, etc. But this is the way to go.

It might seem like a lot but once you get used to it, it will all work out. And if youre thinking " does everything have to measured out ? " the answer is ABSOLUTELY! You need to figure out exactly what your body needs and does not need on a daily basis to make sure youre doing the right thing for your goals...

Again, welcome and dont worry, we'll get you where you need to be! I started in the same boat and now here I am giving advice....

[Barnett_56]

That is a lot of food, but it looks consumable. LOL. I will work on this for sure. Christ a guy will go broke just trying to eat right. haha J/K

[Barnett_56]

Here's an example of what we need to see and a general idea on how YOUR should look like :


meal 1 - whey / oats
266/31/29/4

meal 2 - 4 oz turkey with 8 oz broccoli with 4 oz sweet potatoes
306/29/33/5

meal 3 - same as above
306/29/33/5

meal 4 - same as above
306/29/33/5

training followed by pwo shake with fish oil
110/24/2/1

dinner - 8 oz chicken with 16 oz broccoli/greens with fish oil
427/71/6/8

before bed - 6 oz ground sirloin
364/45/0/19

cals/pro/carbs/fats
2084/261/142/48

This is my own personal diet that I follow just about everyday! I might change up the proteins with fish, chicken, lean steak, etc. But this is the way to go.

It might seem like a lot but once you get used to it, it will all work out. And if youre thinking " does everything have to measured out ? " the answer is ABSOLUTELY! You need to figure out exactly what your body needs and does not need on a daily basis to make sure youre doing the right thing for your goals...

Again, welcome and dont worry, we'll get you where you need to be! I started in the same boat and now here I am giving advice....

Okay, I got all the stuff tonight to follow this plan for a while until I get sick of it. LOL. Also is tuna okay instead of eating the same meal 3 times in a row? I got Flaxseed capsules too 1000mg each. Can I use this the same as the fish oil and how many at a time?

Once again I appreciate the advice!!!

[gbrice75]

Okay, I got all the stuff tonight to follow this plan for a while until I get sick of it. LOL. Also is tuna okay instead of eating the same meal 3 times in a row? I got Flaxseed capsules too 1000mg each. Can I use this the same as the fish oil and how many at a time?

Once again I appreciate the advice!!!

I didn't look through the entire diet to be honest, but in general tuna is a quality protein source. Fish oil is a much better choice over flax, so i'd stick with them. 2-3 at a time is typical.

[POPS]

Okay, I got all the stuff tonight to follow this plan for a while until I get sick of it. LOL. Also is tuna okay instead of eating the same meal 3 times in a row? I got Flaxseed capsules too 1000mg each. Can I use this the same as the fish oil and how many at a time?

Once again I appreciate the advice!!!

I change it up about every other week with either chicken, tuna fish, ground sirloin, etc....I know, it can be challenging at times to get some variety in there. Ill also switch out the sweet potatoes with brown rice and sometimes quinoa....AND once a month Ill have some w.w.pasta with garlic/evoo...

[Barnett_56]

Excellent. I dropped 5 pounds just last week with 3 times at the gym and daily cardio (am fasting). I did have one cheat meal on Sunday but with no sides (Red Robin Burger w/ no cheese) It was much needed. lol. Once I finish this Flax seed I will switch back to the Fish oil. I was onyl taking 2 daily so knowing I need more is good. Also what do you think about Clen? Should I try this out?

[Gucks]

Excellent. I dropped 5 pounds just last week with 3 times at the gym and daily cardio (am fasting). I did have one cheat meal on Sunday but with no sides (Red Robin Burger w/ no cheese) It was much needed. lol. Once I finish this Flax seed I will switch back to the Fish oil. I was onyl taking 2 daily so knowing I need more is good. Also what do you think about Clen? Should I try this out?

nice job, and i couldnt advice u on clen, never taken it. if ur geting good results without it though i think it would be unnecesary.

[Barnett_56]

I may do the Clen at a later time at this point. as far as forced eating every 2 hours last week, I am really actually hungray every 2 hours now. I am feeling better and getting more of a sex drive than before. When I kept reading for months it's all about diet I was like...there full of it. Man in just over a week I feel great!! Gunna keep rolling with what I have going now for a couple more weeks then maybe have you guys go over it again. Can get pretty tedious I am guessing eating the same sh^t all the time.