Hi, this is my first post, so greetings for everybody, I´m from spain, so please excuse my poor english.

I'll try to change my way of life, today I'll stop smoking, change my bad eating habits and start a moderate physical exercise.

Please help me making a diet and a right schedule for training, things like joggin, running,... but not gym workout.

Nowadays I´m 24 years old, sedentary life (I spend the whole day in front of a PC or siting on a chair) my weight is 105kg (231.48 pounds), height 185 centimeters (6.06 ft), my diet nowadays is all the things I can eat until I feel full, very little fish, very little vegetables/fruit and a lot of meat, ketchup and mayo, fry chips... usually a coffee for brealfast, and I eat 3 or 4 time a day.

My goals are loose fat until 75kg (165.34 pounds) what I ¿weighted? when I was 18 and a more healthy life.

I started a fitday.com acount and maybe I´ll do as Jonh taking a photo everyday and tipyng my numbers to control myself and also I quit up smoking!!

Thanks in advance for any help you should give to me, and again excuse my poor english.

Good to see you're on your way! To calculate the calories you should eat, multiply your body weight in pounds by 9. Keep your ratios around 45/35/20 prot/carb/fat. You should eat every 3 hours and every meal should have some protein in it. Only eat starchy carbs (rice, pasta, potatoes, etc) in the meal that comes an hour after your workout. The rest of your carbs should come from fruit and vegetables. Eat lots of lean meat such as chicken breast and avoid pork. Buy yourself a 10lb bag of Optimum Nutrition 100% Whey Protein and make it a staple of your diet. Drink 1/2 scoop before your cardio and 1/2 scoop after. Drink 1 scoop before and 2 scoops after your weightlifting. Buy some dextrose (sugar powder) from a brewery and mix with the whey in your shakes. 1 tbsp before and after cardio and 2 tbsp before and after lifting.

hey mi amigo español
:)

glad to see you're gonna give up smoking and start to eat properly/train too:)

as d!abolic, make sure you eat good wholesome food, not crap basically, and try to eat 5-6 times a day (every 2-3hrs)

Mark

Hi there, thanks for both, by now I´m reading about how to calculate my percentage of fat, I think it's about 30%, my numbers are similar to john´s ones when he started.

I calculated that I hace to eat about 2000~2100 calories/day from clean food, mi diet should be based on proteins 40~45%, 35~40% carbohidrates, and fat as low as I can, at least polysatured ones.

And what about the training?
I don´t want to join a gym because the nearest gym is very far from my home.

Which is the best kind of exercise I can do for that, running?, how much?, how hard?

How much time a day is needed to lose about 2.5Kg. (5.5 pounds) for week.

Thanks again.