I need help

[swizzman82]

Hello Im new to this dieting thing and I'm totally confused on how i should diet. I dont know how to diet i'm 234lbs and would like to 20lbs or so but also gain muscle please help also im 28 years old what would you suggest cutting out here is a example of what i hyave been doing.

6:30am - wake up drink cell-tech hard-core and take 1 d4 pill drink 1.5 liters of water.

3pm-eat a sandwhich whole wheat bread no dressing with grilled checken /veggies and drink water.

7pm workout
9pm-drink water eat a salad with no cheese or dressing
please help

[gbrice75]

I can promise you'll never lose or gain quality weight with that diet. Take a look at Damien's info thread below. It will provide you with some great fundamentals. I've also included one of my diets as an example of clean healthy eating.

Use the search tool, and/or read the hundreds of threads and other diets already posted here, note the critiques and comments. You will learn alot.

http://forums.steroid.com/showthread...81-Info-thread


Gbrice's Current Diet:

protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425