Well, after starting half-assed working out without any real plan, I've decided to put together a real diet & workout/cardio schedule. So basically I'm asking for anyone who knows what they're doing to take a look at it and point out anything they think is blatantly just wrong (thanks in advance!);

First my stats:
Age: 20 years
Weight: 84 kg (185 lbs)
Height: 176 cm (5'10"?)
Bodyfat: Guessing around 28%
Been pretty inactive the last couple of years, too much TV and too many hours in front of the computer, used to play a lot of soccer at one point and was outdoors a lot, but those activities died down as my interest for computers came along.

After reading Marcus' "Guide To Nutrition For Weight Loss" on the newbie forums, I have come to the conclusion that I eat way too little. I've been the traditional 3(or 4)-meals-a-day kind of guy, and I'm actually curios how I've managed to stay at the same weight for so long when I've blatantly been eating far too little a day (in contrast to how much the guide says I should've been eating a day to remain at the same weight). But I do understand that now my diet is more important than ever, especially if I'm going to start lifting weights and doing cardio.

I plan on lifting weights 3 times a week, and doing cardio 2-3 times a week. As far as cardio goes I'm gonna try to work myself up so I can do 75-80% MHR for about 40 mins, hoping to accomplish this within 6-8 weeks (realistic?). At least this is what I hear is needed before I start anything as hard as HIIT. This is the basic outlined schedule so far:
Monday: Chest, Shoulders, Triceps
Tuesday: Cardio
Wednesday: Back, biceps
Thursday: Cardio
Friday: Legs, abs
Saturday: Cardio or Off-day
Sunday: Off-day

Basically meaning I'll doing weight lifting or cardio 5-6 days a week, so I think (after messing with the BMR formula for men) I'll have to eat around 2150 cals if I want to lose around 2 pounds a week? I'm really not interested in losing much muscle during my cutting process, I do wish one day to be at 10% BF, but I don't want to look like a twig when I get there. :flex:
Anyway, I've also decided to go as far as counting macronutrient percentages, and as suggested by another site I've come up with 50% Carbohydrates, 34% Protein and 16% Fat.

Meal 1 (7 am):
1x Boiled Egg on bread
2 Scoops of Whey Protein Isolate mixed with 2,5 dl milk
A plate of oatmeal porridge (think that's what you call it in english, one serving of this stuff is like 240 cal, 12g protein, 30g carbs, 7,5g fat).
Another 2,5 dl milk to go with the porridge :drool:

Meal 2 (10 am):
1x Cooked ham on bread. (Not sure if it's named ham in english, it's some sort of low-fat high(er)-protein meat anyway).
1x Apple

Meal 3 (1 pm):
Same as meal 2.

Meal 4, dinner! (4 pm):
2x Pieces of chicken filet (about 250g).
About 100g of assorted vegetables.
2x Boiled potatoes.

Meal 5 (7 pm):
It's around this time I plan on doing weight lifting, so this is basically a PWO shake, and my 5th meal on non-weight days as well.
2x Scoops of Whey Protein Isolate mixed with 2,5 dl of Milk
1x Banana

Meal 6 (9-10 pm):
1x Boiled egg on bread.

The 2nd and 3rd meal may seem a bit light in contrast to the others, but this is because I'm at the University during this time, and can't really bring that much food with me. Sort of a time and space constriction.
Anyway, all this makes up for a total of 2200 calories, and I get about 282g of Carbohydrates, 194g of Protein and 33g of Fat. So I'm not so far away from my originally intended macronutrient ratio, it's about 51% Carbs/35% Protein/14% Fat with this diet. What I didn't really take into account is butter, which I use on my bread. Not really sure if it's a huge issue since it's not really much.

Now you're at the end of my post, and you're probably thinking "This guy has no clue at all!". Rightly so, I've tried to do as much reading ( :read: ) as possible on the subject of diets and fitness, but obviously I have no real experience with this. Hoping to get a decent diet and workout plan ready this weekend so I can start next week. So if you think something in any of my plans are lacking or otherwise, then please do say. :eek:

(Also, please excuse any grammar/spelling mistakes, quite hard translating food labels and whatnot from my language to English.)

Now you're at the end of my post, and you're probably thinking "This guy has no clue at all!". Rightly so, I've tried to do as much reading ( :read: ) as possible on the subject of diets and fitness, but obviously I have no real experience with this. Hoping to get a decent diet and workout plan ready this weekend so I can start next week. So if you think something in any of my plans are lacking or otherwise, then please do say. :eek:

(Also, please excuse any grammar/spelling mistakes, quite hard translating food labels and whatnot from my language to English.)[/QUOTE]

Quite the contrary. Sounds like you're off to a great start! The diet and exercise plan look to be solid to me, especially for a beginner.

What is your first language?

Quite the contrary. Sounds like you're off to a great start! The diet and exercise plan look to be solid to me, especially for a beginner.

What is your first language?
Well that's good to hear, was hoping the whole deal made half a bit of sense.
My first language is Norwegian. I quite like the English language and try to practice it as often as I can, the hard bit is translating between different terminologies.

Just to let you know, Americans generally just say "oatmeal" although we understand what oatmeal porridge means...I think "porridge" is more of a British term, but there are many Brits on these boards and I haven't heard them use the term very often.

Ham refers to cured pork.

One critique of your diet is that you might want to try having your protien shakes with water instead of milk...especially if you plan to put milk in to your oatmeal...no reason to double the amount of it.

Think it's "boiled ham" which is the correct translation, not really sure, I just know it's not unhealthy. But I should blame the Norwegian education system for the "porridge", they tend to focus on British terms rather than American. :p
About the milk, it's not really that big of a problem is it? It's quite low-fat milk, and actually a very nice source for protein it seems.

One small problem though, on further examination it seems like I had done a bad miscalculation on my excel spreadsheet. Had given my breadtype about twice as many Carbohydrates in contrast to what it has in reality. So I ended up to about 1933 calories. Need some more carbs to hit my 2100 calorie mark I guess.

My first language is Norwegian.

For some reason, before I even read that I knew you were Norwegian. Maybe because I've just been listening to black metal? :confused:

Another option with the milk thing....either use water with your porridge (nothing wrong with British terminology!), or throw your protein powder in with it. I have just started to eat my Weetabix with one scoop of a choc mint powder and water. The flavour hides the water...and I avoid the sugar from milk.

Good luck...your stats are similar to what mine used to be.

Another option with the milk thing....either use water with your porridge (nothing wrong with British terminology!), or throw your protein powder in with it. I have just started to eat my Weetabix with one scoop of a choc mint powder and water. The flavour hides the water...and I avoid the sugar from milk.

Good luck...your stats are similar to what mine used to be.

Yah milk has lots of sugar and the protien is good but its not as good as meat-protien.

haha, "porridge" reminds me of Charles Dickens!

Hey again guys,
now I'm halfway into the first week, and I'm really suprised about how much I eat in contrast to before, I'm probably around 2100 calories a day at the moment. Kind of worried this is a bit too much, so I have a question, should I keep the 2100 calorie level everday or should I eat less on off/cardio days? (1900-2000?)

Hey again guys,
now I'm halfway into the first week, and I'm really suprised about how much I eat in contrast to before, I'm probably around 2100 calories a day at the moment. Kind of worried this is a bit too much, so I have a question, should I keep the 2100 calorie level everday or should I eat less on off/cardio days? (1900-2000?)
Oct,
Honestly changing from 2100 to 2000 isn't a big difference whatsoever, you'll probably burn that extra hundred typing your posts here ;)
That said, do me a favor...post what you're eating and what your exercise routine is for me again and maybe we can see if its too much or too little.

The point with nutrition is to make a SLIGHT deficit between what you take in (eat) and what you burn.

Oct,
Honestly changing from 2100 to 2000 isn't a big difference whatsoever, you'll probably burn that extra hundred typing your posts here ;)
That said, do me a favor...post what you're eating and what your exercise routine is for me again and maybe we can see if its too much or too little.

The point with nutrition is to make a SLIGHT deficit between what you take in (eat) and what you burn.
Thanks for the help,
and point taken! :D As far as exercise routine goes, I really don't have one other than selecting which days to do what type of exercise. For example last Tuesday (cardio day) I ran for about 30 mins at around 65% MHR, didn't really have any real plan (I guess if I just continue to do this 30-40 mins a few times a week I will get better?)
And each weight lifting day I've just looked up exrx.net under the muscle group I'm going to work out that day, and select random weight lifting exercises that fit with my equipment (just have dumbbells, barbell and a bench). Then I try to do 2-3 exercises per muscle group, 3 sets with 8, 10 and 12 reps respectively. Not even sure how heavy my weights should be, trying to use a weight that isn't so heavy that it's impossible, but that I still have to struggle with the last rep.
Not much of a plan I know :o

As far as diet, it is quite the same as the one in my first post, except on the PWO/Meal 5 I eat two bananas instead of just one. With my current diet I'm getting about 2180 calories though, with about 260 gram Carbs, 196g protein, 34g fat. This seems like an awful lot of protein to me, maybe I should remove the morning protein shake from the diet? (would put me down to 160g protein). Thinking of switching to apples or something to get carbs with my PWO shake, I hear bananas aren't too preferable? Also thinking of taking up your advice on switching to water instead of milk in my shake. But then again it's hard to get above my calorie mark, if I totally nixed milk from my diet that would be -300 calories, (+ I must admit I love milk haha).
I should find an alternative to chicken filet too, chicken is so expensive here in Norway :(

I'm sorry, that was such a ramble of words, this is all so new and I'm really inexperienced with this sort of thing. Going to sit down this weekend and see if I can make a better diet and workout plan, I just sort of leaped into all this just to 'get started' instead of sitting on my ass.

I suggest you come up with a fitness routine, whatever it might be..having a plan is certainly better than goin' blind. You probably know that already, but I thought I'd reiterate.

I don't think you're getting too much protien at all.

Are you drinking whey protien shakes? That's the cheapest and easiest place to get protien from...pretty much any meat works (depending on the cut) and tofu as well :)

I suggest you come up with a fitness routine, whatever it might be..having a plan is certainly better than goin' blind. You probably know that already, but I thought I'd reiterate.

I don't think you're getting too much protien at all.

Are you drinking whey protien shakes? That's the cheapest and easiest place to get protien from...pretty much any meat works (depending on the cut) and tofu as well :)
Yeah, I bought some Whey Protein Isolate before I started, and took 2 scoops (about 35g I think) in the morning and in the evening (PWO). Which is why I thought about maybe ditching the morning shake since I wasn't sure if I actually needed that much protein. And besides my bucket of Whey would last twice as long too then.. so I don't know.

Anyway yeah, I'm going to sit down and come up with a real fitness routine, I've got a good start on the diet in my opinion, but I'm lagging behind on making a real weight training and cardio plan.
I caught a cold last weekend anyway, so I'm going to take the week off from working out, or at least till I can shake this cold. So I have all week to do some planning!

Thanks for the advice Lemon!

read this article, then reform your diet accordingly.
http://www.bodybuilding.com/fun/layne36.htm

Well, it's about one month since I started, and I'm not sure where I'm going wrong, but I feel like I'm not making enough progress.
I'm currently weighing in at about 81-80.5kg, or 178,5 lbs (originally: 84 kg or 185 lbs). Although that is a definate change from my original post, when I look in the mirror I don't see THAT much of a change. I measured my mid-section when I started, it was at about 101 cm, now it's at 100cm.. not exactly a huge change. No idea what my body fat is at currently, guess I need a fat caliper.
I'm definately in better shape though, since I can jog fairly long without feeling too tired, and I feel a lot healthier/stronger overall, especially I feel my back is a lot stronger.

This is the plan I've been following:

Diet:
Meal 1 (7 am):
1x Boiled Egg on bread
2 Scoops of Whey Protein Isolate mixed with 5 dl milk
A plate of oatmeal

Meal 2 (10 am):
1x Boiled ham on bread.
1x Apple

Meal 3 (1 pm):
1x Boiled ham on bread.
1x Apple

Meal 4, dinner! (4 pm):
About 250g of Chicken filet
About 125g of assorted vegetables.
1x Boiled potatoe.

Meal 5 (7 pm):
2x Scoops of Whey Protein Isolate mixed with 2,5 dl of Milk
2x Apples

Meal 6 (9-10 pm):
1x Boiled egg on bread.

And I drink a LOT of water.
All this is about 2000 calories, and at a 50% Carb, 38% Proteins and 12% Fat ratio. I definately get enough Proteins each day, so this isn't really a worry. I've been following this plan fairly consistently, with maybe one cheat meal a week.

Exercise:
Monday (Weight training):
Chest,
BB Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)
DB Fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html)
Triceps,
DB Kickback (http://www.exrx.net/WeightExercises/Triceps/DBKickback.html)
DB Triceps Extension(http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html)
Shoulders,
BB Behind Neck Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress.html)
DB Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html)

Tuesday (Cardio):
Jog for about 45 mins, it isn't really fasted cardio since I do it in the evening. I don't really have the time to do it in the morning, wish I did.

Wednesday (Weight training):
Back,
DB Pullover (http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html)
DB Lying Row (http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html)
BB Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html)
Biceps,
DB Curl (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html)
DB Incline Curl (http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html)
BB Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html)

Thursday (Cardio):
Same as Tuesday, jog for 45 minutes. Luckily my morning classes are about an hour later, so if I wake up early enough I'm able to do fasted cardio here.

Friday (Weight training):
Legs,
BB Full Squat (http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html)
DB Lunge (http://www.exrx.net/WeightExercises/GluteusMaximus/DBLunge.html)
BB Leg Calf Raise (http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html)
BB Reverse Calf Raise (http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html)
Abs,
Crunches (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html)
DB Side Bend (http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html)
Twisting Crunches (http://www.exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html)

Saturday (Cardio):
I try to jog for 45 mins, try as in, barely able to walk after Fridays leg workout session. Ok, maybe not that bad, but suffice to say I've got some tired legs. Since it's a Saturday I'm able to do fasted cardio.

Sunday (Day off!):
Sweet sweet sleep.

You may have noticed that I only use DBs and BBs, this is because I workout at home because of limited funds and time. The closest gym is fairly far away anyway (no car), so it's not much of a choice and instead more of an 'only option'.
I usually do 3 sets on every weight training exercise, with 8, 10 and 12 reps respectively. I've never really worked out before in my life so the weights aren't heavy in comparison of what many of you are lifting. I take a 40 second breather between sets, and I try to have as good form as possible with each rep (still learning :tu: )

Planning on maybe doing another abs-session on Tuesdays, I see a lot of other people working out abs several times a week anyway.
I'm not sure how many sets/reps I should do with each exercise though, the whole 8, 10 and 12 deal was just something I started with that seemed okay. Anyone have any advice on how many sets/reps I should do on each muscle group?
Also, maybe I should do more cardio a week if I wanted some fatloss results? Although again, time is an issue. :d_frown:

If anyone has the time/energy to read through this post, and give some advice, it would be very much appriciated! :spaz:

PS.
I know, I know, I ignored the advice about the milk. I looove milk, and the whey shake taste like [insert bad word] with water. I guess I could try again with water.. :confused:

I'll comment on the diet....choose to ignore some or all of it because I'm only going to talk in "ideals"

Meal 1 (7 am):
1x Boiled Egg on bread
2 Scoops of Whey Protein Isolate mixed with 5 dl milk
A plate of oatmeal

Too much protein....
I think you'd be better off with:
1 whole egg, 4-5 whites
1 scoop of whey ('course how many grams of protein /scoop? )
2,5 dl (250 ml/1 cup) of milk
oatmeal (how many grams of dry oats (b4 cooking) in your plate of oatmeal)


Meal 2 (10 am):
1x Boiled ham on bread.
1x Apple

Time to lose the bread (what kind of bread?)....brown rice, sweet potato, beans, barley better slow burning carb sources
Add some good fats here: olive oil (1 TB), fish oil, flax seed meal
Add some veggies here as well
Pick some leaner protein sources: fish (whitefish, tuna ,salmon), game meat, turkey, chicken etc...




Meal 3 (1 pm):
1x Boiled ham on bread.
1x Apple

same comment

Meal 4, dinner! (4 pm):
About 250g of Chicken filet
About 125g of assorted vegetables.
1x Boiled potatoe.

Although the potato is much maligned....1 potato isn't the worst...but for a cut I'd say go with slow burners and go for a slower burning carb source.
Need some good fat with this meal as well

Meal 5 (7 pm):
2x Scoops of Whey Protein Isolate mixed with 2,5 dl of Milk
2x Apples


is this PWO?


Meal 6 (9-10 pm):
1x Boiled egg on bread

Not enough protein....again same comment about the bread...in fact I'd dump it all together and just make this meal a protein + fat meal but if you feel you need the carbs (i.e. they help you sleep or it rounds out your totals then pick something else....maybe consider having evening porridge instead, it'll leave you feeling fuller)

The bread type I use is a multigrain bread that is supposed to be quite healthy, not sure if it's a big issue?
Also yes, meal 5 is a PWO meal (although also normal meal on non-weight training days).
I'll include an image in this post which should give a bit more thorough overlook on my diet (hope I didn't screw up any of the math :D):
http://img19.imageshack.us/img19/1138/foodtablegif9eg.gif

bread is not good on a cutting diet. (i'm sure i'll get flamed for that)
if you do consume some bread, keep it to a max of 2 slices per day.
the bread you're eating, if you check the ingredients, most likly contains "high fructose corn surup" or "partially hydrogenated" oils. These things are un-good.

Also - Try to get protein in every meal throughout the day. (20g or more)

Yeah, not all breads are created equal and that includes MANY 100% whole wheat ones. I think you can cut with bread so long as the cals work out.

The only reason why I said it's time to change up was because it sounds like your cals are in check, but maybe your body simply isn't optimizing the food your eating so I suggested a switchup.

2 apples PWO are a really low GI, complex carb that have their place in your diet but not really PWO. That and it's simply not enough carbs to shuttle in the protein. You should be trying to take in roughly carbs and protein (about 2:1) for growth.
So change that apple to a banana, a handful or berries and some oats and away you go.

If you want to spike insulin then malto and dex are the order of the day.

There are other things you could use for less of a spike... rice cereal, grape juice etc... or eat rice cakes, white rice, etc....


You could also look into carb cycling and the like.

Shift a chicken filet into meal3 and move a glass of milk into meal2. Might help balance things out.