Another new guy...

[jeromehauser]

Hello from Montana! Male 30 years old. 165lbs...5'8" 12 percent body fat or so...no cycle history.
1 st meal...8 egg whites 2 whole eggs...sometimes 1/2 cup oatmeal....or 50 grams of whey isolate protein...1 tablespoon Adams peanut butter...1/2 cup oatmeal...
Prework-out....1 scoop pre work-out supplement...55cal
Workout
2nd meal...8oz steak or same as above protein shake sans oatmeal....
3rd meal...6oz chicken breast fryed in Pam with 1/2cup white rice....handful of spinach...raw. 10 almonds
4th meal....same as 3rd meal..plus 1 cup broccoli
5th meal...same as 2nd meal...plus 10almonds..
6th meal....same as 1st meal...usually protein shake...

I have lost 40 lbs in 138 days! I am usually in decent shape, but last year I broke my collar bone and got super lazy, hence the absurd fat gain. Now I am in the best shape of my life and determined to keep what I have earned. I am definitely a beginner, and am extremely glad this forum exists. Generally, Everything thus far I have learned and applied, I have learned from here! Thank you!..... Please...I am here to learn...if I can get some comments about learning to eat...or if I need more information about myself to receive said comments....let me know! Thanks for looking!

[Soar]

Welcome to the board, you'll find lots of info in the nutrition section.

[jeromehauser]

thanks! will do!

[OdinsOtherSon]

A good place to start might be to calculate your TDEE (Total Daily Energy Expenditure). Its a sticky at the top of the nutrition forum. The peanut butter and white rice isn't ideal. Go with almond butter and brown rice...eat more greens. But the TDEE calculation will help you greatly. Also, a good starting point for your calorie division would be a 40/40/20 split....40% protein, 40% carbs, 20% fat. Don't get locked into any specific routine, especially at first. Be willing to change up your ratios. Your body's chemistry is unique to you and as such, you may very well respond better to a 50/30/20 ratio, or whatever. Good luck and welcome to the forum.

[jeromehauser]

thank you^. it seems my TDEE comes to 3024.0975. next step i guess is to figure out how many calories i am taking in...
i have been weight lifting 5 days a week for one hour with intensity, followed by 30 min. of interval treadmill (jog 1 min. , walk 1 min) heart rate between 120bpm and 130bpm.
on my days off from lifting, i have been doing 60 min. of the same cardio.
i would say that is most of my real calorie burning activity's.

as for other foods i left off my last post...i chew sugar free gum(2 peices per day)... and drink sugar free crystal light (3 liters pd) . zero alcohol.

my cheat snacks have been cheddar cheese(4 small pieces)....and venison jerky (1 or 2 pieces, not too clear on calories because my aunt makes them)

i have been losing body fat and i seem to have been gaining some muscle...i feel really great on this diet, but would like to adjust and perfect as i learn throughout my life. i have also been getting hungry at night (get up at 7am, sleep at 830pm) and was wondering about adding another meal? or just increasing calories in other meals? thank you!

[OdinsOtherSon]

Funny, I just looked up the macros on venison last night. Pretty impressive. As long as you're not frying it or glazing it with sugary sauces, IMO, venison is a great protein source. I have a decent amount of it in the freezer...matter of fact, I'm soaking some cube steak which has been soaking in salt water all night that I'm going to prepare later today.

As for your caloric intake, based upon what you listed above I'd roll the dice that you are not meeting the 3024cal mark. Which is fine if your goal is shrinking fat cells. If you're looking to put on some lean weight, then don't be afraid of the plate and fork. Just be sure that you're not putting junk on that plate! A cheat meal once a week is fine but be careful especially if you're prone to "falling off the wagon." One thing you might try to help you through the night without being hungry is an eating protocol call Intermittent Fasting, or IF. I practice it. Basically, you have a fasting period which lasts ~ 16hrs and a feeding window of 8 hours. During that 8 hours you eat all of your caloric and macro needs. My fasting/feeding windows are...feed: noon-8:00pm, Fast: 8pm - Noon. I usually eat my biggest meal right up to 8pm. This protocol is great for people who have difficulty eating 5, 6, 7 times a day or who simply like to eat big when they eat (me.) Studies have shown that there is relatively little difference between the 5 small meals a day vs 3 squares a day. Breakfast in and of itself is not a bad thing...but people who eat breakfast typically have a higher statistical probability of eating excess calories through the day as opposed to those who practice IF.

Just some "food" for thought. Good luck man! Oh, and don't neglect your cardio thinking it will help you gain that lean mass...that would be a mistake.

[--->>405<<---]

hey jerome

at 165lbs 12%bf ur maintenance cals are roughly 2200 NOT 3024 more than likely.

good rough maintenance formula (LBM x 15)

for u this is:

165 x .88(%LBM) = 145.2(lbs LBM)

145.2 x 15 = 2178cals

what r ur current goals? gain or cut?

either way read both these stickies:

http://forums.steroid.com/showthread...g#.UNx4-m_edP8

http://forums.steroid.com/showthread...*#.UNx5xG_edP8

[jeromehauser]

thank you guys! my goals are to....dont laugh....gain 60 pounds of muscle. i am in this for the long haul, and if this takes me 10 years....ill still have 40 or so years to reach new goals...i feel that this whole ordeal of exercise..diet...etc...is a path of physical, mental and most importantly spiritual growth. there is so much to learn...so many positive, fun aspects of living this way...i cant really say that i have any short or long term goals except that i want to enlarge and perfect my body, mind and spirit. im sure you all hear this a lot...that ITS NOT A WHIRLWIND! ITS A LIFESTYLE CHANGE!!...but i honestly mean this! i am finally willing enough and open minded enough to commit to this life and way of thinking....thank you for your help...off to the gym...late today, but getting it in..

[jeromehauser]

Got some almond butter and brown rice....pretty good tasting actually.

[Armykid93]

thank you guys! my goals are to....dont laugh....gain 60 pounds of muscle. i am in this for the long haul, and if this takes me 10 years....ill still have 40 or so years to reach new goals...i feel that this whole ordeal of exercise..diet...etc...is a path of physical, mental and most importantly spiritual growth. there is so much to learn...so many positive, fun aspects of living this way...i cant really say that i have any short or long term goals except that i want to enlarge and perfect my body, mind and spirit. im sure you all hear this a lot...that ITS NOT A WHIRLWIND! ITS A LIFESTYLE CHANGE!!...but i honestly mean this! i am finally willing enough and open minded enough to commit to this life and way of thinking....thank you for your help...off to the gym...late today, but getting it in..

Its not gonna take you anywhere near that long dude. That is a feasible goal from your current starting position. Very doable. It will probably take you quite a while but not a decade

[jeromehauser]

Thanks man! I too think this is very doable! Consistency ....education!

[Armykid93]

Your enthusiasm is awesome. Can't wait to see your progress.

[jeromehauser]

Thank you sir! I feel like I have been in the desert for a long time and am now drinking fresh water...