so I'm here... and I need help !!

[kunathm]

Thanks fitoverforty,

I know that it's the most important meal of the day, and I am learning and getting better as time goes on, but I need to pat myself on the back first before I kick myself in the butt again about it. I used to NEVER eat b'fast and hardley ever lunch.. I would eat first meal at like 2-3pm and that was at the bar with a few drinks then back to work till a 10pm dinner and yes more drinks. so I am getting their..

I try so hard to get up earlier but I am just not good at it, I hope as I progress on the path to healthy-ness it will get easier. I know how huge it is to have a support system and reading through the forums I know you guys are great !!!

I can easily adjust snacks with the posts I have already received, so I know thats big... I will get b'fast tweaked, I promise !!

[cassiegose]

I love fruit,

so what about a apple or pear or grapes, a egg and oatmeal? for b'fast ?

At your height and weight you're going to want to get 2000-2300 calories per day. You'll want to get a solid amount of protein, carbs, and healthy fats.... I think I would start with something like 40/40/20 (40% protein, 40% carb, 20% healthy fat) or even 35/35/30. Assuming a macro breakdown of 40/40/20 and calories of 2200 you're going to need to 220 grams of protein per day, 220 grams of carbs, and 48 grams of fat. At 35/35/30 you're looking at 193 grams protein, 193 grams carbs, and 73 grams fat.
If I were you I think i would try the 40/40/20 macros and see how that goes. Ok so assuming this, you'll want to shoot for 220 grams of protein each day. If you have 6 meals a day you'll need 37 grams of protein, 37 carbs, and 8 grams of fat (or 3 meals with 16 grams fat) PER MEAL. One egg has around 8 or 9 grams of protein. This isn't enough.

As for the oatmeal bar for breakfast... I would do a bowl of old fashioned oats instead. That oatmeal bar has added sugar and other stuff that you really don't need. However if you absolutely can't sit down for a nice bowl of oatmeal, those bars aren't terrible and would be better than nothing. You should add some kind of protein with the bar though. If nothing else, have a protein shake when you're driving to work.

Regarding your question about calories... don't focus so much on calories, instead shoot for hitting your protein, carbs, and healthy fat goal. If youre hitting the mark on protein, carbs, and fat the calorie goal will automatically be met.

As for a weight goal for you... there is no way to give you a weight goal. You could lose fat, gain muscle and be ripped at your current weight. Instead of a weight goal shoot for a body fat percentage goal or even a pant size goal. If I were you I would be looking to build some muscle and decrease body fat. If you go by weight youre going to most likely have a hard time as muscle is more dense than fat, meaning a pound of muscle is about half the size as a pound of fat. You could be putting on muscle, while getting smaller, and watching the scale actually go up a bit or atleast stay that same.

Hope this all makes sense.

Cassie

[kunathm]

That makes alot of sense Cassie,

I'm not really too worried about a weight goal, the mirror and pants will be the judge. I actualy don't mind weight just body !

all that protein and carbs seems like alot to hit, I just really need to keep track of everything so I have a better idea of what and how much to eat.

the thing on here said I sould be @ 2169 calories for maint, and 1669 for weight loss, do we throw that out the window due to the gym and working out ?

[cassiegose]

Yes throw that 1600 figure out the window. That is too low for you (in opinion). When helping people lose weight (and losing weight myself) I try to figure out how many calories a person can get by with eating while still losing weight. I like to eat as much as I can, while still losing weight. It sometimes takes a while to find this figure, however I think that finding it will help immensly in helping you to lose weight.When I started losing weight a while back I started with calories of 2200... this was too much for me and I started to actually gain weight. From there I slowly decreased it (by about 50 calories per week) until I found a figure that would make the weight come off. The reason why you want to try to eat as much as you can is because A) you don't want to starve yourself. If you start out by cutting calories too drastically the diet will suck and you will have a hard time maintaining it long enough to reach your goal and B) you want to start with higher calories becuase you're body is going to become more efficiant with those calories over time and in order to continually lose weight you will have to slowly decrease calories. I see SOOOO many people who want to lose weight so they drop their calories down to 1000-1200 over night. In opinion, these people might as well not even bother because at so few calories they will be starving themselves, they won't be able to maintain the diet, and even if they do manage to stay on the diet for a few months they have no where to go when their bodies adjust. A person certainly doesn't want to go below 1000-1200 calories. Plus, eating so few calories is going to send the body into starvation mode causing the metabolism to slow as the body fights to hold on to all energy (fat stores). Instead, start with calories high and decrease from there.

As for the protein and carbs seeming like a lot to hit... its really not. All calories are going to come from either protein, carbs, or fat (or alcohol). In order to get enough calories in you must eat protein and you must eat carbs and you must eat fats (preferably healthy fats). I'm a 122lb female and I take in atleast 150 grams of protein and 60-150 grams of carbs every day (and this is a bodybuilding diet so its a bit on the strict side).. so the macros I gave you really aren't a lot. You can do this. Just takes some planning and organizing.

[kunathm]

planing for sure, I have to sit down with wife and figure out the shopping list as she handles all of that (If I went it would be nothing but pizza, frozen dinners beer, jack and chips) so yogurts cheese's chicken chicken chicken , turkey ect ??? I eat alot of veggies for dinner and salads for lunch so should I worry about eating more then I am ?

another question, I go to the bar twice a week (a cut down from almost everyday) I eat a dozen wings and have a few drinks (now light beer and wings are grilled not fried) any better thought on bar food ? this has been a HUGE cut back for me so please dont say don't go!!


*edit* what about tuna for snacks ???

[kunathm]

everything else okay though ? tuna, cheese's, chicken, I love it when wife makes sweet tater fries (baked in the oven with a little salt and olive oil not in the fryer) some turkey, pork, and such

[kunathm]

If we get to the point that I'm complaining tht I don't have a six pack we can go back to the bar food talk I think I should be able to reach goals with the gym and other diet fixes I'm working on.

I would really like to get bigger arms and chest. ( legs are already big thanks to 14 years of hockey) but upper body has always been smaller. when I'm on weight training days should I give it a good push or go for higher reps lower weights to start ? I know the more muscle I can gain the more fat it's going to burn I just need to figure out the best way to attack it...

I think I have a good grasps of the diet and I got some good tips on what to do at the gym, just wondering what to push !

[cassiegose]

If we get to the point that I'm complaining tht I don't have a six pack we can go back to the bar food talk I think I should be able to reach goals with the gym and other diet fixes I'm working on.

I would really like to get bigger arms and chest. ( legs are already big thanks to 14 years of hockey) but upper body has always been smaller. when I'm on weight training days should I give it a good push or go for higher reps lower weights to start ? I know the more muscle I can gain the more fat it's going to burn I just need to figure out the best way to attack it...

I think I have a good grasps of the diet and I got some good tips on what to do at the gym, just wondering what to push !

For the weight, I would start with 3 sets of 10. You don't want to go too hard right off the bat as you could injure yourself. Also, don't neglect the legs even though they are "already big". biggest pet peeve in the gym is when i see guys only lifting upper body day in and day out. Regardless of size, all bodyparts need to be worked regularly or you will create imbalances in your muscles (not saying you were going to skimp on legs... just making sure).

Bar food and beer... I would cut them out however I am going for a six pack. As for now, limit your alcohol intake (this is a total waste of calories) and stick to grilled chicken and veggies when you go.

[Nokie173]

I agree with them too

[kunathm]

If we get to the point that I'm complaining tht I don't have a six pack we can go back to the bar food talk I think I should be able to reach goals with the gym and other diet fixes I'm working on.

I would really like to get bigger arms and chest. ( legs are already big thanks to 14 years of hockey) but upper body has always been smaller. when I'm on weight training days should I give it a good push or go for higher reps lower weights to start ? I know the more muscle I can gain the more fat it's going to burn I just need to figure out the best way to attack it...

I think I have a good grasps of the diet and I got some good tips on what to do at the gym, just wondering what to push !

For the weight, I would start with 3 sets of 10. You don't want to go too hard right off the bat as you could injure yourself. Also, don't neglect the legs even though they are "already big". biggest pet peeve in the gym is when i see guys only lifting upper body day in and day out. Regardless of size, all bodyparts need to be worked regularly or you will create imbalances in your muscles (not saying you were going to skimp on legs... just making sure).

Bar food and beer... I would cut them out however I am going for a six pack. As for now, limit your alcohol intake (this is a total waste of calories) and stick to grilled chicken and veggies when you go.

I was actually thinking if I get legs working out again it would be the fastest muscle for me to lean up and therefore the better for long term goal. ( at least thats thought on how it would work ) Also, I am meeting with a buddy three days a week so I can get help and direction from him using free weight (mon: wed: fri:) I will do cardio on own the other three days with Sat being rest day.

I hear what your saying about chicken at the bar, what about a Blt to mix it up a bit (on wheat of course) ?

I am also cutting out the saturday pizza that is paid for by the office... I am just going to bring lunch and snacks on sat too now !!

[kunathm]

Hey good job on the pizza (:

BLTs are ok. Always wanna get in wheat where you can. Veg is good too (the T in there will give you plenty of Vitamin A all the better for hanging out in a dimly lit bar!). Just watch the mayo on em, and limit the bacon intake. Saturated fats should make up <10% of your daily fat intake. Cheating a lil bit is ok. Just make sure the rest of your week is on target and you should be okay. It sounds like you are off to a good start.

And yes, working the body equally and keeping balance will help you out both short and long term. Nice one! Your w/o plan sounds good, too. I meet with a few people at the gym when I do weights. Makes it more fun. Plus, you can spot each other and check form if you need to!

Am I right in the belief that free weights are a better workout, I don't feel like I'm lifting as much when I use them but I feel like I get a better workout ?

[kunathm]

nothing is better then watching tv !! lol, I just moved 46" into the bedroom and got a 61" for the living room !!!

but yes, I meant better then machines. It seems that even with lower weights (cause I'm still trying to get the hang of balance and form) I am more sore, and worked then the machines ! I just am not too keen on doing free weights alone thats why It's super cool and groovy to have buddy and I figure out a workout sched that works for both of us !

[cassiegose]

As long as you know what youre doing I think free weights are best as you're having to balance the weight while lifting it engaging more muscles. The machines aren't bad.. I use them about half the time... however free weights are definitely more effective. Machines are better for beginners who don't know proper form as they really force you to use proper form (for the most part).

As far as nothing being better than tv... In opinion sleeping is much more fun than tv. I'm a big fan of sleep. Wish i was doing that right now instead of sitting here at work.

[kunathm]

I wish I could sleep, I'm not a good sleeper at all. if I get 5 hours a night it's a win in book

[cassiegose]

I wish I could sleep, I'm not a good sleeper at all. if I get 5 hours a night it's a win in book

I go through phases... I'll go months and months where i can't get more than 5 hours, then snap out of it and be fine for a while, then go back into insomnia mode. I think thats why I like sleep so much. I have a HUGE appreciation for it as I never know when i'm going to be able to sleep and when i'm not. Have you tried things like melatonin and valarian root?