help me get started.

[finny1000]

if i weigh 90kg or 198 pounds and i am 5'6ft im 24 years old

i bought a handheld bmi counter (do these work ) it that says that my bmi is 32.0 also it says my fat ratio is 29.3 ( i know its bad )

im just wanting to know has anybody got any idea on what is should be eating, as in how much protine and when and how much carbs any help will good.


thanx

p.s how often shall i take creatine i know its daily but how much should i take a day and how many times. also will i be ok taking 3 protine drinks a day

[finny1000]

anyone please

[ChuckLee]

Before worrying about creatine you need to put in check your diet and plan a cardio session everyday at empty stomach.
I think 29% bf is a bit exaggerated, try to calc it again.
BTW you should plan a very strict diet and cardio plan, read the stickies on how to cut in this forum.

CL

[finny1000]

29 is the readind on the handeld thing i have go, i am fat tho.

i was thinking 30 mins cardio in morning b4 brekfast mon/wed/fri then build up to four days the week lata mon/tues/turs/fri then build up to five mon/tues/thurs/fri/sat.
then build up to 45 mins.

i want to start doing weights as soon as i can

i was thinking

mon/ chest + tris

tues/ back

wed/ day off

thurs/ shoulders + legs

fri/ calfs + arms

and do i take 1 gram off protine per pound of weight all together or is that for leen weight.

thanx

[ChuckLee]

I'd go with a minimum of 1.5 grams of protein per pound of LEAN BODY MASS.
So I've calculate a minimum of 210gr of prot per day and then you have to adjust the other macros according to your daily caloric need - 500.
Start to train imediatly along with your cardio sessions.

[finny1000]

will i be ok taking creatine and protine now and also can i take ammino acids and flax seed oils.

[ChuckLee]

Yes but you have to plan your diet first.
Write that here mate.

CL

[finny1000]

i was thinking

brekfast 07:30
2 turk bacon 4 egg whites 1 whole egg 2 holwemeal toast or some oats + protine powder

mid morn 10:00
protine shake without carbs

dinner 12:30
1 chicken brest + salad and wholemeal pitter brerd or potato

workout 14:30

pwo 15:30
protine shake with carbs + creatine

tea 17:30
tuna with salad and mayo light

last 20:00
shake with flax oil no carbs

[fdrx7man]

Before worrying about creatine you need to put in check your diet and plan a cardio session everyday at empty stomach.
I think 29% bf is a bit exaggerated, try to calc it again.
BTW you should plan a very strict diet and cardio plan, read the stickies on how to cut in this forum.

CL

ha ha yes the 29%bf is bunk.. i got one of those also and it told me i was 32%bf i was like wtf!!

[ChuckLee]

i was thinking

brekfast 07:30
2 turk bacon 4 egg whites 1 whole egg 2 holwemeal toast or some oats + protine powder

mid morn 10:00
protine shake without carbs

dinner 12:30
1 chicken brest + salad and wholemeal pitter brerd or potato

workout 14:30

pwo 15:30
protine shake with carbs + creatine

tea 17:30
tuna with salad and mayo light

last 20:00
shake with flax oil no carbs

Looks pretty in check mate.
I'd just work out 1 hour after the protein+carbs meal.
I'd suggest a complex carbs source for your PWO shake, instead of dex or maltodex.
Have you calculated the daily macros?

CL

[finny1000]

no i dont know what macros are? i was gona use a carb powder for my pwo shake will that be ok?

I'd just work out 1 hour after the protein+carbs meal.

do you meen i should train at 13:30 rather than 14:30

[finny1000]

fdrx7man i take it that i shouldent take any notice of that thing then. do you know were i cant find out for defo what my stats are thanx

[ChuckLee]

no i dont know what macros are? i was gona use a carb powder for my pwo shake will that be ok?

do you meen i should train at 13:30 rather than 14:30

Yes, or eat at 13:00 and start training at 14:00.
Macros are respectively Protein, Carbs and Fats.
I was asking you if you have calculated the total daily amount per each?

[finny1000]

not yet but i will do if you tell me where i can get the info for doing it? then ill post it on here

[ChuckLee]

www.fitday.com
www.nutritiondata.com
www.nutri-facts.com

CL

[finny1000]

Recommended Ranges
Carbohydrate: 45 to 65% of total Calories
Fat: 20 to 35% of total Calories
Protein: 10 to 35% of total Calories

Recommended Minimums
Total Carbohydrate 130.0 g
Dietary Fiber 38.0 g
Linoleic Acid 17000.0 mg
Alpha-Linolenic Acid 1600.0 mg
Protein 69 g

[finny1000]

these are what came out on the calcs

[finny1000]

have i done these right

[ChuckLee]

You have to make the sums of your total daily intake of pro, carbs and fats, according to the meals you planned for your diet.
Those average and minimum values don't have anithing to do with a bodybuilder or lifter or athlete eatstyle and lifestyle!

CL