don't know where to begin...

[TruRelign]

I've recently decided to start weight lifting again after nearly 4 years, and when I was 18 I never bothered with diet or anything cause I wasn't aware fully how it effected my results. I just ate whatever when I was hungry. This time around, I'm a lot more serious with my training and need some sound advice. I'm 6'2, 205 (with a bit of a tire around midsection; working on it lol) not quite sure what my BF% is but I'm sure its nothing to write home about. I wanna hit about 220 cause that is the weight I'm most comfortable at, just with more lean mass this time around. Any sound advice is appreciated i.e. calorie intake, how much protein/carbs/fat I should be taking in to put the weight on etc. And I know it's a little off topic of my question, but can you burn fat quickly while building muscle quickly at there same time? I know the bulk/cut is common, but I don't wanna pick one I wanna do both simultaneously lol. thanks in advance

TR

[tbody66]

Yes, you can do both, but to maximize your results we need to know your bodyfat, your BMR and your TDEE. It would be helpful if you would post some pics for us to have a base to start helping you with. How old are you now? How many days a week can you lift, how many days can you do cardio, what are you willing to do in regards to the diet? I would like to help you with your weight lifting to maximize your progress and see if we can't get your muscle memore to kick in quickly. Post your lifting routine and be specific about your exercises/sets/reps/poundages.

Welcome to the boards, we'll be here to help. Read the stickies at the top of the diet thread about nutrition and dieting, they will help alot. Most of the diet guys here want you to figure things out on your own, so it will work best if you post a sample diet that you think will be best to accomplish your goals. Remember to make healthy choices and to get your macronutrients from real foods and only include a shake as a post workout meal. If you have a tire around the middle you will want to focus on losing fat before the rest, otherwise you'll just end up being a fatter guy. I'm suggesting that if you have a tire at 205lbs you will have a full set at 220 if you don't get there the right way.

[Times Roman]

Welcome to the board mate!
---Roman

[tall76]

Welcome- start at the stickies up top. Tons of great info there on how to get started

[SlimmerMe]

Welcome.

All above.... plus it would be very helpful if you would list out the foods you are currently eating for review for tweaking.
This way you will start to see where you might be fine or not.

Good luck~

[TruRelign]

i keep getting spammed out of what im trying to write lol :S

Oh, and bmr =2215.8 and tdee=3434.49 that calculator is nifty lol

[SlimmerMe]

^^ this is being worked out. And sometimes a post can be effected especially if there is a link involved. Hope you hang in there!

And good luck to you~