FAT FAT FAT and have had ENOUGH.

[winfield]

Guys hello, I am a Newbie with seriously no understanding of anything i have posted on the anabolic sections as recently i have gotten hold of a few things and D7M has pretty much persuded me not to take it which i think im going to agree as i have done read up and its just not going to work.

none the less at the momment i have my own gym by that i have a inclinable and declinable bench set up and a wieghts station machine.

i train MMA and again im open to more wieght machines there.

i currently eat this everyday a scoop of protien on my oats with a low fat milk. snack 1 is a can of tuna followed by lunch i have chicken carrot lettuce cucumber and avacado all mixed another can of tuna and for dinner i make sure to have either chicken or a nice red meat my shakes i take after my workout

I am 128 kg / 282 lbs and i am 183 CM my physique at the momment is fat with a strength level at a medium pace

i apologise if i seem like a jerk or anything but i feel like this is not working for me and im starting to get to a level were im angry at myself and so forth PLEASE guys im asking help me out what should i be eating how much should i be training i am okay with being strict thankfully i have a supportive job.

PS: HEAVY SMOKER and i dont like drinking alcohol.

[matt77]

Well first thing I suggest is read every sticky at the top of the diet forum. After getting all that taken in you will have a better understanding on what, when, and how much food to eat. After reading all that Im sure some the guys that are very good at typing out diet info will jump right in and help you out. You need to cut out smoking I know its hard but it will make a huge difference in your life and how much you can gain.

A brief look at your diet tells us a few things right off. First, your not eating frequently enough. You have to eat about every 2 hours so that mean 6-8 meals a day. Second, your not eating enough. Your intake looks like one for a small woman. You have to eat to lose or gain. Good luck and happy reading!

[bass]

yes there is no need to repeat what’s posted, read the stickys like Matt said and start with this one, http://forums.steroid.com/showthread.php?t=323516 and make sure you watch all the videos.