Background:
About a year ago I graduated from HS at around 155 pounds (5'11') and never thought twice about what I ate (I played a few sports though)...after HS when I went to college I think I ate fast food about 5 times a week and drank massive amounts of beer...by the time I finished my freshman year of college I was 165 pounds and don't look too bad with my clothes on but under I am disgusting and flabby...I don't think I did a bit of physical exercise all year.

Starting about May 26th (still weighing around 165 pounds) I realized it takes me about 1 McDonalds supersize meal and a Big Mac + Cookie or some type of dessert to get full (I've done it often, repulsive, I know..)
So anyway even though I'm only 165 pounds I have no muscle and I'm all fat...so late May I started really working out...

My Goal is to lean up and gain some musculature...I don't want to get too big but I defnitely want defined muscles...

So it's been about a month of working out and I don't feel disgusting anymore...but I have noticed almost no results...I feel like I look exactly the same and I still weight 165 pounds...this is my routine/diet

Routine:
Monday - Chest + Triceps
Tuesday - 45 Min Cardio (usually split between running and biking) and Abs
Wednesday - Legs + Shoulders
Thursday - 45 Min Cardio + Abs
Friday - Back + Biceps
Saturday or Sunday - Jog on the beach or boardwalk for 30 min + Abs

General Diet (1 or 2 cheat days, cheat days not even close to the way I use to eat though...)
8:00 AM: 3 Egg Whites with 2% fat Cheese and sometimes 1 slice of whole wheat toast and some vegetable in the egg whites...and a protein shake...
10:00 AM : Light Yogurt w/fiber
12:00: Grilled Chicken Salad (no dressing), usually 2 pieces of chicken
2:00 P.M.: Either Protein bar or a handful of nuts//pretzels
5:00 P.M.: protein shake before workout
8:00 P.M.: Dinner - some type of lean meat or fish with a lot of vegetables and occasionally sweet potatoes or brown rice

Total Calories ~2000

On normal days I go to bed at around 11 wake up at about 7:30...Alcohol Free since the end of May as well..

So I was wondering how I can tweak my diet so that I can achieve my goals...I don't know if I want to lose weight (but I feel like I definintely should have from my dramatic diet change...) but basically I just want to be lean and muscular and I'm afraid nothings happening now, especially since my weigh is the same after a month.

Another thing is right now I think I would be considered to be on a 'cutting' diet...I was wondering if you guys think it would be better to bulk instead so that I gain more visible muscle..

Right now I'm really starting to lack in motivation because I use to eat like shit and I look the same as when I eat healthy and workout 6x a week...

Tell me if you need more info...

If you made it this far I really appreciate all your help, thanks

First off… it’s only been a month… give it time, you didn’t gain the weight overnight and you won’t lose it that fast either ;) I would be that you will see improvements between now and the end of July… so keep plugging along and have faith in your program… you also have to realize that while your scale weight hasn’t changed that doesn’t mean you haven’t made progress… you could easily have gained muscle and lost some fat and those amounts have equaled out… how do you look? How do you feel? Those are better indications of progress than your scale weight, which means about nothing ;) have you taken pictures? If you haven’t, I would… in short shorts, front, back & side… even if you are the only one who ever sees them, they will help you SEE your progress.. try to take new pictures at least once a month ;)

Two… you need a bit more on the carb side… try some oatmeal, sweet potatoes, white potatoes, egg noodles, rice… eat one of these in at least four of your meals… without knowing your portion sizes (ie: how much protein powder? How many grams? How big is the chicken breast? Etc.) I can’t really help with too much… we need more info… also… two full cheat days are TOO much.. try two cheat MEALS instead of day’s… day’s get out of hand far to easily… keep your cheats to a minimum ;)

... oh.. and a handfull of pretzels/nuts is not a good meal (2p.m. meal... try to get a good lean protien in each meal.. ie: egg whites, chicken, fish, lean beef, lean pork, white turkey meat) :tu:

3… how intensely are you training? How many reps? Sets? How many moves per body part? Your split looks good, but more information would be helpful.



oh... and welcome to JSF and:gl:

Thanks for the reply--
I use a scoop of protein powder per shake (22g protein) w/half fat free milk half water
I usually have a good 8 oz. - 10 oz. of chicken

Generally when I'm doing weights I do 4 sets of 3 different exercises per body part and aim for reps where I fail after 6-8...

I also am wondering if it would be better just to add more calories and start bulking...

Thanks for the reply--
I use a scoop of protein powder per shake (22g protein) w/half fat free milk half water
I usually have a good 8 oz. - 10 oz. of chicken

Generally when I'm doing weights I do 4 sets of 3 different exercises per body part and aim for reps where I fail after 6-8...

I also am wondering if it would be better just to add more calories and start bulking...


generally (around here anyway) the recommendation is to cut down to a decent bodyfat% and then bulk.. however, since you are just starting back, my suggestion would be to eat around maintenance and lift good and heavy… at the stage you are in right now (new to lifting / returning to lifting) you should be able to pack on a good amount of muscle while dropping fat and then you won’t need to worry about a bulk just yet… but really, that decision is up to you and what YOU want… do you have any pictures of how you look right now? It may make it easier for us to recommend a course of action if we can see what you look like… numbers are hard to visualize ;)