In dire need of help

[atlwrkinprogress]

Hey hows everyone doing. I came across this wonderful forum, and thought I would pick you guys/gals brain for a bit. My initial plan was to come on here and see what type of steroids I could take to get me in shape. After reading the posts in that section....came to the conclusion that i need to get my diet right and go the natural route first. I would really like to find someone on here that could help me put together a diet. I really need to start eating right and dropping weight. I'm 24...285lbs....5'11. I eat mcdonalds or some type of fast food everyday...literally. I usually only eat once or twice a day...(e.g. mcdonalds for breakfast and dinner..skip lunch). Couple that with eating chips and candy at work and im sure my eating habits can't get any worse. Im starting to finally feel my body break down and just feel I need to hurry and do something. I also work 3rd shift at work(11:00pm - 7:00am)...so i'm sure that doesnt exactly help my eating habits. So in short...just hoping someone can help me put together a plan of attack. If so...reply to this thread...or pm me. I am also willing to compensate someone monetarily......
Attached are a few pics of me. Sorry for the quality...it was taken with a iphone in a dim bathroom. I will try and get better pics up soon.

[Big]

Welcome.
There are diets listed at the top of this section, start there.

[atlwrkinprogress]

Thanks...imma take a look at it. Anyone else????.....Im not looking for free help, just someone to help me cater a diet around my weird work schedule and get me on the right track. Once again...I am willing to compensate accordingly.

[Phate]

here is the diet that i'm on right now, it's a good base to go off of, listed below are things to help you create your own diet off it

1) One thing that will help you drastically is called carb tapering, if you notice the bulk of my carbs are in the morning and after my workout, i don't eat hardly any close to when i go to sleep

2) Another thing is that eat meal is either protein/carb or protein/fat and the fats are good fats(EFA=Essential fatty acids) from flax oil or fish oil. Try not to eat fat with carbs as the fat will become, well, fat since your body is made to be energy efficient, by putting carbs, which are easier to break down for energy, in the same meal as fats your body stores the fat for later and uses the carbs for energy, not what you want.

3) try to eat every 2-3 hours, this is the amount of time it takes for your body to digest a meal and by giving it a constant stream of food you will ensure that your metabolism is kept high, also, calories are not the same, protein has the highest thermodynamic effect, which means that it takes more calories to digest protein than carbs or fat, this also increases your metabolism

4) You should try to get at least 50-60g of protein in every meal, this is about the max your body can take at one time

5) here are some tricks for making eating so often easier, i know it's hard, i go to school 8 hours a day and i'm not allowed to bring food into class so i have to work around that
a) Make a weeks worth of food on your day off, go buy a ton of chicken, lean turkey and very lean beef and grill it, then put it in ziplock bags and label with the amount of calories and protein per bag, YOU WILL NEED TO BUY A CHEAP SCALE FOR THIS, YOU CAN GET THEM AT GNC, MAKE SURE YOU GET ONE THAT WEIGHS IN GRAMS.
b) save grocery sacks or get a lunch box and put a full three meals or so in there, lots of chicken, jerky, tuna, those are gonna be the staples of your diet

6) Don't drink more than two protein shakes a day, there are liquid and don't have the thermic effect normal food does, normal food should make up 95% of your diet, though a shake after workout or in a pinch is perfectly fine

that should get you started, i'm sure you'll still have questions so just keep posting and i'll help you however i can, i'll be in austin though for the next couple days for a state competition, though i'll try to get on at the hotel if you post and answer when i can, here's the diet i'm on to model after

Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.

[StoneGRMI]

Have you ever thought about a detox diet before starting your cut? They aren't for everyone but for someone of your size and someone that eats SO bad all the time your body/mind are expecting that McD's everyday at the same times. Detox diets are debatable but you seem like someone that could benefit to get all the crap (litterly and figuratively) out of your system. Then the diet above would help you a lot. Congrats on your choice to change your life, now just stick to it! Good luck!

[critter]

I would go with a gradual change of your diet and get stricter as time goes. I wouldnt go straight to a bodybuilding diet right now.

Cut out all junk foods: (fried foods, chips, cokes, replace sugar with splenda etc.)
when you eat out/fast food try and eat healthy: grilled chicken sandwich or salad
try to eat smaller portions
drinks lots of water
cardio 3+ times a week
If you are on the go carry meal replacement drinks. easy to keep count of how many calories are you consuming.
try to eat a small snack between meals: something like a hand full of nuts or maybe an apple or orange, anything healthy.

bottom line: losing weight = burning more calories then consuming.