I have been eating pretty healthy since about 3 and a half weeks ago, and drinking lots of water. I have been working out for about 2 weeks (not until recently getting a good routine together). I feel like I look better, but I haven't lost as much weight as I thought I would doing all these things.. only about 5lbs.

The reason I'm not satisfied is because I know a lot of that, if not all of it is just water weight.. and I thought I would lose more because I'm doing 4 things I haven't in 21 years (weights, cardio, healthy food, water).

Am I asking too much?

Here is what a typical day food wise looks for me...

7:00 am Cereal (honey bunches of oats usually)

9:00 am Banana and light yogurt (sometimes a soda here .. but my only 1 of the day.. I can't drink coffee and I need something to pick me up)

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese

2:00 pm Maybe pretzels or nothing at all

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that

6:00 pm Chicken breast, fish, or pasta with veggies or a salad. For example tonight I had.. chicken breast with a baked potato & salad.

7:00 pm workout or do 20mins of cardio

9-10 pm nothing or cereal again if I'm hungry.

Thats basically it. I try not to cheat and I always get fish if we go out to eat with a veggie. I drink lots of water throughout the day, and I have given up alcohol.

I'm 6'0 and weigh 195lbs. Trying to build muscle and lose weight (about 15-20lbs before September, maybe 25 if its really in the cards.)

Am I on the right track? Is there something I could do to improve this? Thanks.

I am new here too but I can tell you that the weight that appears on a scale is not as important as feeling better and looking better. Scales can be mis leading and its more important to worry about your body fat percent then your weight. Hope that helps some.

I have been eating pretty healthy since about 3 and a half weeks ago, and drinking lots of water. I have been working out for about 2 weeks (not until recently getting a good routine together). I feel like I look better, but I haven't lost as much weight as I thought I would doing all these things.. only about 5lbs.

The reason I'm not satisfied is because I know a lot of that, if not all of it is just water weight.. and I thought I would lose more because I'm doing 4 things I haven't in 21 years (weights, cardio, healthy food, water).

Am I asking too much?

Here is what a typical day food wise looks for me...

7:00 am Cereal (honey bunches of oats usually)

9:00 am Banana and light yogurt (sometimes a soda here .. but my only 1 of the day.. I can't drink coffee and I need something to pick me up)

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese

2:00 pm Maybe pretzels or nothing at all

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that

6:00 pm Chicken breast, fish, or pasta with veggies or a salad. For example tonight I had.. chicken breast with a baked potato & salad.

7:00 pm workout or do 20mins of cardio

9-10 pm nothing or cereal again if I'm hungry.

Thats basically it. I try not to cheat and I always get fish if we go out to eat with a veggie. I drink lots of water throughout the day, and I have given up alcohol.

I'm 6'0 and weigh 195lbs. Trying to build muscle and lose weight (about 15-20lbs before September, maybe 25 if its really in the cards.)

Am I on the right track? Is there something I could do to improve this? Thanks.

You can lose 25 lbs before July. and maybe gain a few lbs of muscle. I don't care what you eat as long as it isn't simple carbs like the coke and it meets the calories, but be smart. Drink tea if you think you need caffeine, sweeten with equal.

first 2 weeks - 1800 calories
2nd 2 weeks - 1600 calories
3rd 2 weeks - 1400 calories
4th 2 weeks - 1200 calories if needed.

No meal can have more than 600 calories. Try to eat 5 times a day.

Take an hour walk each night after supper. or walk in place in front of TV if weather intervenes. Progress each weight workout. I gave you a good program if you follow it.

I suggest you think about frozen dinners so you stay with calories and portions. you talk of "having to eat", you think hard before you eat. Count calories. Fish can have a lot of calories. count the calories of your day.

You really need to rewamp your diet. Read the stickies.

Basicly aim for protein in each meal. To make things simple add (good) carbs to 3 of your meals and fat (small amount) to other 3.

I would aim for the carbs around your workout and fat in other 3 meals.

Good luck!!

PS. I added my comments to your meal plan.




7:00 am Cereal (honey bunches of oats usually)
- - you have carbs here only (sugary ones too), you need to add some protein at least

9:00 am Banana and light yogurt (sometimes a soda here .. but my only 1 of the day.. I can't drink coffee and I need something to pick me up)
-- again, you have carbs only (lots of sugar)

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese
- - whole grain would be my only choice

2:00 pm Maybe pretzels or nothing at all
-- carbs only again, and not a good kind. overall not enough "real" food

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that
- - hmmmm.....

6:00 pm Chicken breast, fish, or pasta with veggies or a salad. For example tonight I had.. chicken breast with a baked potato & salad.
- - have that meal at 3pm maybe. I would be careful with that pasta though. Is it whole wheat?

7:00 pm workout or do 20mins of cardio

9-10 pm nothing or cereal again if I'm hungry.
-- again, carbs/sugars only or no food after workout??? Baaaaad idea!!


I'm 6'0 and weigh 195lbs. Trying to build muscle and lose weight (about 15-20lbs before September, maybe 25 if its really in the cards.)

Am I on the right track? Is there something I could do to improve this? Thanks.

I have been eating pretty healthy since about 3 and a half weeks ago, and drinking lots of water. I have been working out for about 2 weeks (not until recently getting a good routine together). I feel like I look better, but I haven't lost as much weight as I thought I would doing all these things.. only about 5lbs.

The reason I'm not satisfied is because I know a lot of that, if not all of it is just water weight.. and I thought I would lose more because I'm doing 4 things I haven't in 21 years (weights, cardio, healthy food, water).

Am I asking too much?

Here is what a typical day food wise looks for me...

7:00 am Cereal (honey bunches of oats usually)

9:00 am Banana and light yogurt (sometimes a soda here .. but my only 1 of the day.. I can't drink coffee and I need something to pick me up)

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese

2:00 pm Maybe pretzels or nothing at all

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that

6:00 pm Chicken breast, fish, or pasta with veggies or a salad. For example tonight I had.. chicken breast with a baked potato & salad.

7:00 pm workout or do 20mins of cardio

9-10 pm nothing or cereal again if I'm hungry.

Thats basically it. I try not to cheat and I always get fish if we go out to eat with a veggie. I drink lots of water throughout the day, and I have given up alcohol.

I'm 6'0 and weigh 195lbs. Trying to build muscle and lose weight (about 15-20lbs before September, maybe 25 if its really in the cards.)

Am I on the right track? Is there something I could do to improve this? Thanks.



Well my man I can tell you straight up if your going for the run way model look your off to the right track. :p

In all out seriousness. Here is my ideas...

The 12 Simple Rules of Merk

1~ Eat more, your not eating enough. Shoot for a solid 2600-3000 cals a day, CLEAN!

2~ Eat more of the of the good stuff, drop the cereal and intake more broccoli and large flaked oats.

3~ Never eat carbs in the evening unless after a kick ass leg workout. Make sure to base your starchy carbs (Yams,oatmeal, etc around the workout pre and post also some in your meal 1)

4~ Drop the cheese and most dairy. Doing this allows your body to drop a thin layer of fat giving you a more vascular look.

5~ Drop the bread. Bread isn't cool unless your bulking to which I would suggest eat in MODERATION

6~ Never intake heavy amounts of fats and carbs in the same meal. Either fats or carbs don't mix :spank:

7~ SQUAT HARD!!!!! twice a week, it revs the metabolisim :tu:

8~ Intake lots of protein, not stupids amounts, but keep it high. It helps with thermogenesis. Also eat protein with every meal. Each and every one of them!!!!

9~Sleep lots 8 hrs +. The body produces a natural growth hormone during R.E.M stages of sleep.

10~Drink a gallon of water a day, it helps the body rid of water retention. The body hordes water when you don't intake enough. Drink lots, you'll lose a lbs or three.

11~ Be patient, Rome wasn't built in a day, and neither will you. All good things come in time, unless you use gear...then your just asking to have your junk look like raisin bran.

12~ Only do 30 min of LISS cardio a few times a week, this will help keep the hard earned muscle you are have worked to obtain. Unless you want to look like Christian Bale from the Machinist...in that case lots of cardio and only eat an Apple a day with a cappucino.

I think that covers everything. Ahh and one last thing. Don't expect to look like Jay Cutler from only taking creatine and using a protein powder.

So train hard, eat smart, and you'll reap the rewards. These things work, trust me. I use these rules, don't believe me? look in my journal and check my pics.

And some super last advice. Something that was told to me by a mentor of mine.

HAVE FUN WITH IT!!!! :D


~Ronn

Another vote for diet overhaul.

1. Eat more protein. WAAAY too many carbs. Try to substitute eggs in M1, eat some solid protein in M2 and M3, ... hell, you need more protein in every meal listed. Lose the cereal.

2. More cardio if you want to lose fat, or stay at 20 minutes if you want to gain mass. Lifting? What is your strategy on this?

3. H2O - try for 80 oz a day for now, but plan to go up a bit over time.

I have been eating pretty healthy since about 3 and a half weeks ago, and drinking lots of water. I have been working out for about 2 weeks (not until recently getting a good routine together). I feel like I look better, but I haven't lost as much weight as I thought I would doing all these things.. only about 5lbs.

The reason I'm not satisfied is because I know a lot of that, if not all of it is just water weight.. and I thought I would lose more because I'm doing 4 things I haven't in 21 years (weights, cardio, healthy food, water).

Am I asking too much?

Here is what a typical day food wise looks for me...

7:00 am Cereal (honey bunches of oats usually)

9:00 am Banana and light yogurt (sometimes a soda here .. but my only 1 of the day.. I can't drink coffee and I need something to pick me up)

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese

2:00 pm Maybe pretzels or nothing at all

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that

6:00 pm Chicken breast, fish, or pasta with veggies or a salad. For example tonight I had.. chicken breast with a baked potato & salad.

7:00 pm workout or do 20mins of cardio

9-10 pm nothing or cereal again if I'm hungry.

Thats basically it. I try not to cheat and I always get fish if we go out to eat with a veggie. I drink lots of water throughout the day, and I have given up alcohol.

I'm 6'0 and weigh 195lbs. Trying to build muscle and lose weight (about 15-20lbs before September, maybe 25 if its really in the cards.)

Am I on the right track? Is there something I could do to improve this? Thanks.
7:00 3/4th cup of oatmeal with sugar free jam mixed in cooked with water, and 10 egg whites or 1 scoop whey

9:00 am 7 oz chicken breast, with broccolli and a serving of almonds
replace with a diet coke , that sugar bomb aint helping

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese(this is good except for liverwurst but o dont know anything about it)maybe cut out the bread here and make it a tuna salad lets save those carbs ro pre and post workout

2:00 pm Maybe pretzels or nothing at all<???noting at all just have ameal ...lets do 2 tablespoons of natural peanut butter, and another prtien source , how bout some turkey ?

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that<<<Cut this on out, and move your 6 to about 5 or530 ish

6:00 pm do chicken and rice or, chicken and potato, oats, whatever sa carb source even an apple

7:00 pm workout or do 20mins of cardio(what kind of cardio ?) if its low intenisty bump it up to 45 minutes or an hour , and no use in eating carbs before hand if its low intensity

9-10 pm nothing or cereal again if I'm hungry.(always eat directly afterward ALWAYS...have a whay shake and oats or whey and dextrose , whey and a banana something fast...
then an hour later have a solid meal of a lean protien and carb , potatos,rice, oats , cous cous.....keep fat as low as possible here

Thats basically it. I try
your doing good, just try to time your meals smarter you ll be looking good in no time

Thanks for the help guys. I changed it up a bit by getting rid of the cereal completely and now I eat eggs in the morning.. I also got rid of that soda so I haven't had one since.

I know my diet plan is still not perfect but its waayy better than what and how I used to eat, so I hope to see some changes here soon.

Also, is 2 slices of deli turkey good for a post-workout meal? Too much, too little? I've been thinking about just getting the protein shake and loosing the turkey .. would this be a good idea?

A protein shake would have more protein and a lot less sodium, I can't see where you'd go wrong.

By what definition is two slices of deli turkey a "meal"?

You seem to be eating very little, very often. If you're not paying specific attention to your overall daily/weekly totals, it is common to find nutrient deficiencies within this type of system as a result of not seeing the bigger picture for what it is.

Well I didn't mean to say meal. I'm just eating it for the protein since it is recommended to get that within 10 minutes of the workout.

I'd use the protein shake. Its going to load faster into your system (whey isolate). Turkey has alot of sodium which isn't too cool, sodium (in large amounts) causes water retention which as we all know isn't cool.

I have been eating pretty healthy since about 3 and a half weeks ago, and drinking lots of water. I have been working out for about 2 weeks (not until recently getting a good routine together). I feel like I look better, but I haven't lost as much weight as I thought I would doing all these things.. only about 5lbs.

The reason I'm not satisfied is because I know a lot of that, if not all of it is just water weight.. and I thought I would lose more because I'm doing 4 things I haven't in 21 years (weights, cardio, healthy food, water).

Am I asking too much?

Here is what a typical day food wise looks for me...

7:00 am Cereal (honey bunches of oats usually)

9:00 am Banana and light yogurt (sometimes a soda here .. but my only 1 of the day.. I can't drink coffee and I need something to pick me up)

12:00 Tuna or liverwurst sandwich (try to use whole grain) with an apple or some kind of fruit, sometimes with slice of cheese

2:00 pm Maybe pretzels or nothing at all

3:30 pm Sometimes I snack here on a slice of cheese/pickle or something like that

6:00 pm Chicken breast, fish, or pasta with veggies or a salad. For example tonight I had.. chicken breast with a baked potato & salad.

7:00 pm workout or do 20mins of cardio

9-10 pm nothing or cereal again if I'm hungry.

Thats basically it. I try not to cheat and I always get fish if we go out to eat with a veggie. I drink lots of water throughout the day, and I have given up alcohol.

I'm 6'0 and weigh 195lbs. Trying to build muscle and lose weight (about 15-20lbs before September, maybe 25 if its really in the cards.)

Am I on the right track? Is there something I could do to improve this? Thanks.
Honey bunches of oats? Not a good choice probaly has lots of sugar. Try some egg whites. I eat three eggs only using one egg yolk. And 2 slices of wheat bread. Make sure it is stone ground wheat and not enriched. drink 2 cups of water this will make you feel fuller.
Liverwurst? don't know the nutrutional value in that but sounds like it has a lot of sodium which will make u retain water. Try chicken cutlets grilled. I like to miranate mine in apple vinegar,little olive oil,garlic,and lemon pepper by Mrs.Dash. Brown rice and a green veggie on the side. Each portion is no bigger than my fist.And again 2cups of water.
Try too add a meal replacement for your snack. If your eating every 2-3 hours you won't feel hungry.
If not try this, peanut butter.Not that crappy stuff like jiff or skippy that stuff is garbage. I use Crazy Richards all natural peanut butter on 2slices of whole wheat toast a banana and drink it down with 16oz. of fat free milk. If your lactose intolerant as I am try skim plus lactose free or dairy ease. I find lactaid milk a little too expensive.
Also try doing your cardio in the morning on an empty stomach drink some water before you start and during workout. 20min is just not enough unless it is really intense. Work your way up too 30-45min every other day.
Hope this helps you.good luck on your journey:tu:

The reason it doesn't look like I'm eating very much is because I am simply not hungry. Before this plan, I was eating twice a day and TERRIBLE. Usually like fast food or fried takeout. BUT I'm trying to improve eating more with the healthy foods (I can safely say I have not eaten fastfood one time since I got back into this).

My progress is really beginning to ramp up now. People have already said I look like I'm loosing weight (and they did not know before hand), and my arms are bigger than they have ever been in my entire life. It is really great inspiration and it feels awesome.

The only thing I'm concerned about are my forearms now. They haven't grown much at all even though I've been working them. They have always been super tiny and thin.. and so it doesn't look like I've been lifting unless I pull my sleeve all the way up to my shoulder (or close to that). At one point of my forearm I can wrap my thumb and middle finger all the way around them :o

The only thing I'm concerned about are my forearms now. They haven't grown much at all even though I've been working them. They have always been super tiny and thin.. and so it doesn't look like I've been lifting unless I pull my sleeve all the way up to my shoulder (or close to that). At one point of my forearm I can wrap my thumb and middle finger all the way around them :o
I was doing standard and reverse wrist curls for the same reason. I saw something on the bulking forum and changed my deadlifts and bent over rows to underhanded. I was impressed that I saw definition improve seemingly overnight. I'll admit it could have been building from the wrist curls but I could tell something serious was going on just during the workout too. I think the wrist curls were valuable for increasing my grip a bit though. At first I could not do shrugs with enough weight to do any good and now they aren't a problem.

I'm not sure if you are talking down at your wrist but if so, I don't think that's going to change much. My thumb and forefinger almost overlap slightly at that point and continue to touch an inch and a half upward (slid up). It's just my body type.

What sort of muscle growth are you looking for with your level of protein intake, combined with an overall calorie deficit?

As a beginner, you may have a reasonable chance of body recomposition with some muscle gain while losing fat, but your overall strategy doesn't appear to be based on this idea.

Drop some fat while increasing your strength is probably the best you can hope for right now. You'll be able to go after increased muscle mass with more force once you no longer feel the need to be in a calorie deficit.