Real noobie with dieting

[READYorNOT]

Hello everyone.

I have been off the gym for around 5 months and have stacked some fat in the process but i am now back in the gym and have been for around 2-3 weeks.


I re done my stats today to see where im at, they are as follows;

Age: 21
Male
Weight : 13st.12 / 88.1kg
Height : 5' 7.7 / 1.72m

BMI 29.8

Body Fat % is 19%
Body Fat Mass is 16.7kg

I have started to gain alot of un wanted fat and i am actually ashamed and very shy when taking my t-shirt off now in front of my girlfriend of 3-4 years. It is summer time here now and to be honest i walk round in my tshirt and feel so stupid because so many people walking round with there tops off (six pack, muscle etc.) i want to get like that again.

But i cant do a diet? i have tried so many times but i dont understand the whole macro thing.

My training routine is very basic i do 30 mins cardio before training weights 5 days a week.

I have 2 scoops of whey protein and 1 scoop of creatine daily.

My daily food intake is as follows (roughly)

Morning : Bannna
Lunch : ham sandwich
Dinner : chicken/rice/veg or sometimes normal dinners such as pie and chip[s etc.

In between i have protein shake and workout.



Please can someone train me? or teach me? or sponsor me? i am 100% dedicated but i know there is not alot of hope if i just go to the gym and then eat what i have just burned off....please help.




should i try some carb cycling?

[Gaspaco]

http://forums.steroid.com/nutrition-...penditure.html

[pitweiler]

Your diet needs a lot of help. Read the stickies, that will help out a lot. Id stop eating pies, chips, etc. watch your carbs and have little to no sugar intake. I'd do cardio in the am on an empty stomach. What's your work out schedule like

[kronik420]

read some of the stickies at the top of the nutrition section, like:

http://forums.steroid.com/nutrition-...mple-diet.html

im trying out carb cycling too, have a quick read of my thread if you want, it might give you an idea about how to create a diet for yourself too:

http://forums.steroid.com/nutrition-...cling-log.html

[JustLIFT]

Best of luck!