1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Noob Here, Need a Little Help from the Fitness Guru's!!! Please & Thank You!!!

Discussion in 'Introductions & Advice For Beginners' started by GuitarGod06, Oct 10, 2010.

  1. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    Hey guys,
    **Please understand this post might be a little long, but please stick with it! :nod:

    I came across this site at just about the perfect time in my life. I am 22 years old and am currently floating around the 250 lb mark. About two years ago while I was snowboarding, yours truly got some pretty sick air:tu:, and caught an edge coming back down :cry:. At first I didn't think much about it, figured I just pulled a muscle, or something along those lines. Over the next few weeks the pain only got worse. After going to a specialist it was determined that I had completely collapsed and herniated two of my lower discs, as well as sheared the myelin sheath around my sciatic nerve, causing me to lose my reflexes below the knee of my left leg. Sooooo longer story cut a little short is over the last couple of years I have been forced to be a couch potato in comparison to my previously very active lifestyle. During this time in my life I became very depressed, started eating fast food for almost every meal, and not taking care of myself, etc. I ballooned to 275, and since then have been absolutely miserable. Back before this all happened, I was in pretty good physical condition (weight lifting, plenty of muscle in comparison to fat, 195 lbs, etc). Since then I have lost a lot of muscle, core strength, etc. About 2 months ago, I lost all respect for myself and realized I needed to change. I was recently cleared by my docs to begin physical activity again, and have already been slowly getting back into the swing of things.

    The biggest thing I realized this time around, is unlike in high school, I can't eat whatever I want, and still gain muscle and strength (I don't know how I was able to before, looking back lol). I've realized I need to change my mindset about nutrition and food. Since finding JSF about a month ago I have done an immense amount of research on the forums, etc to get on the right track. I realized I needed to know all the little things like, BMR, TDEE, Macro Nutrients, etc. I think I have a pretty good understanding of it all, and just need a little help to perfect everything for the time being. During this time, I have dropped from 275 lbs to 252 lbs +/- by eating right and cutting fast food out of my life and lifting weights, etc again. I couldn't believe how hard this has been for me, and I feel a little ashamed about it. Food has been my demon, not drugs, not alcohol, but FOOD! Ridiculous lol. I have gathered the info below, and just need a little affirmation of my calculations. Please see below;

    Body Type - Endomorph
    My BMR @ 250lbs = 2423 calories a day
    My TDEE = 3331 calories a day (Daily Activity 1.375)
    Goal = 3lbs of fat loss per week = 1831 calories a day (TDEE-1500cal)
    * I know 1-2lbs a week is suggested, but I'm fairly certain given my current fat to muscle ratio is waaaaay more fat, I'd be ok with 3lbs a week, vs 2lbs.

    Daily Calorie Break Down (40/40/20)
    40% Protein = 175 grams of protein = 700 calories per day (38%)
    40% Carb = 192 grams of carbs = 769 calories per day (44%)
    20% Fat = 40 grams of fat = 366 calories per day (20%)

    So now that I have figured out my numbers, I created a meal plan to match my goals, etc. The problem I am having now, is trying to eat the correct things at the CORRECT TIME lol, as I know this is a very, very crucial part of the nutrition portion of weight loss, and lean muscle growth (Thanks to you guys here on JSF!) Please see below for my work schedule, meal plan, and meal schedule (what I really need help on);

    I work from 1PM - 10PM with Tues and Weds off. I normally try to get up around 10AM-11AM to start my day. I drink at least 64 fl oz of water every day (most the time more than that). No soda, or anything else to eat, except maybe some beef jerky every few days.


    Meal Plan and Workout Plan

    Morning (10AM)
    4 Hard boiled egg whites (little salt)

    1 8 fl oz glass of dark iced tea w/Splenda (already mixed)

    Mid - morning (11AM)
    1 Apple (any kind)

    Lunch (12PM)
    1 large boiled chicken breast (boiled with spices, hot sauce, no oil)
    1 small salad (lettuce, carrots) w/ lemon juice instead of dressing

    Afternoon (2PM)
    1 Perfect Whey protein shake (60g of powder = 48g of protein, 4g of carbs, 5g of glutamine, and 5g of BCAA. Awesome stuff!)

    Mid - afternoon (3PM)
    1 kiwi, 1 banana, 3 slices of canned pineapple, half of a peach

    Workout (5PM-6PM - Cardio or HIIT eventually)
    *Right after workout - 1 16 fl oz glass of Spicy V8 low sodium juice*

    Dinner (8PM)
    1 large boiled chicken breast (boiled with spices, hot sauce, no oil)
    1 cup of brown rice, or a couple pieces of whole wheat bread.

    Workout (Weights) 10:30PM

    Food for the day (FitDay.com) = Approx - 1,788 calories, 38g of fat (19%), 162g of carbs (35%), and 198g of protein (46%).

    I've put a lot of thought and work into all of this (this stuff is quite daunting if you have no references), and am pretty certain I'm on the right track. Now I don't think I have all my food ordered in the correct manner to gain maximum results. This is where you guys come in!!!

    I need to change a few things around I think (protein shake after 10:30 workout maybe?). I am going to be hitting the weights pretty hard now (the last month I have been getting back into it, and am ready to start lifting hard again), so I wasn't too concerned with the extra protein, as long as I'm using it right. I also needed help figuring out the meal timings on both the days I work, and my days off, because I intend on lifting Mon-Fri, with the weekends off (Mon-10:30PM, Tues-Weds-5PM, Thurs-Fri-10:30PM). I'm also confused as to when I should be doing cardio, and what to eat after it (if anything). I heard somewhere that doing cardio after lifting weights is good because all the muscles are depleted of energy sources, so your body taps into the fat reserves and burns it as energy, yes/no??? I also wanted to know if I should be taking any supplements or anything like that. I have GNC Creatine pills that I am contemplating taking (when the best time during the day to take these?).

    THANK YOU FOR STAYING WITH ME!!! LOL :claphigh:

    As you guys can hopefully see, I am very serious about this, and intend on this as a new lifestyle. I picked up a scale for the house, and am waiting for my MYO Tape, and Digital Body Fat Caliper to come in the mail :D to record everything on a weekly basis (as well as pics).

    If anyone could please give me a little guidance or reassurance of my plans, it is greatly appreciated. I just want to make sure I'm eating healthy/blalanced, eating for my goals, and eating right. I am so happy I found this site, and look forward to many great convo's on here!

    Truly Appreciative,

    Rich - GuitarGod06 :neener:
     
  2. jsalazar

    jsalazar Active Member

    Joined:
    Jan 13, 2009
    Messages:
    163
    Likes Received:
    0
    :claplow: This is great, i wish you the best of luck for your transformation.

    IMO i would say not to stress to much about timing, spreading your meals through the day will help you with hunger control but theres nothing magical about eating certain things at certain time. ( except for maybe before-after workout)

    It matters more that you follow your caloric intake plan every day, i find that even when i have " cheat meals" i try to adjust them to my targets and it turns out great for my progress.

    i would add some protein and your 11am apple to your workout.

    i would also say that you could start on something a little higher like 2000 calories so you have room to decrease your calories if your progress stalls.
    :gl:
     
  3. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0

    JSalazar, Thank you so much for your input! I will be adjusting my numbers to add about 200 calories (balanced of course 40/40/20ish) a day. I didn't even think about hitting a plateau until later in the program. So should I be concerned about recalculating all my numbers as I lose additional weight? I have kept everything the same, and haven't changed my food intake at all. I'm assuming the more fat I lose, the less I will have to eat (until my bulk phase), so should I be adjusting the numbers every 10lbs of weight loss, or is that too much??? Thanks again!:)
     
  4. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    Does anyone else have any input??? Anyone? Anyone??? lol :bow:
     
  5. odin1642

    odin1642 Active Member

    Joined:
    Nov 13, 2007
    Messages:
    467
    Likes Received:
    0
    My opinion would be to count calories very carefully, this will be the most important thing, much more important than precisely measuring macro ratios.


    Re meal timing, if it's easier to eat three meals a day than spreading the same number of calories over 6, then I'd consider doing that - reason being it looks like your cut will be a long one, and you might be more likely to stick it out if you make it easier for yourself - getting 3 meals is generally a lot less hassle than getting six a day.

    Re macro rations, I think the only really important thing for someone in your position would to get a good amount of protein with each meal.


    Concentrate on calorie level and getting a decent amount of protein I'd say
     
  6. TheLemonSong

    TheLemonSong Well-Known Member

    Joined:
    Mar 13, 2004
    Messages:
    2,946
    Likes Received:
    0
    I was wondering about your carbs and fats...one cup of rice a day was your non-vegetable carbs...keep in mind that you can basically subtract fiber, and the fruits you're eating are basically sugar/fiber (good sugar, but simple carbs nonetheless). Your protein looks great, and that's usually a challenge...but your entire fat sources were just eggs?

    Maybe you should add some oatmeal, sweet potatoes, or wheat-pasta for more complex carbs, and stuff like peanut butter, avocado, salmon, or olive oil for your fat sources. I noticed also you didn't include any dairy at all...some people have a sensitivity to dairy, but if you don't, that's another great way to get protein and there are lots of nutritious cheese out there (cottage cheese being a popular one around here).

    Here's a sample of how your diet plan could work out:

    Morning (10AM)
    1/2 cup oatmeal and one hardboiled egg

    1 8 fl oz glass of dark iced tea w/Splenda (already mixed)

    Mid - morning (11AM)
    fruit + 1/2 cup cottage cheese

    Lunch (12PM)
    1/2 of a large boiled chicken breast (boiled with spices, hot sauce, no oil)
    moderate amount of sweet potatoes (baked)...I like the fist-size as a portion a la Bill Phillips...
    1 small salad (lettuce, carrots) w/ lemon juice instead of dressing

    Afternoon (2PM)
    1 Perfect Whey protein shake (60g of powder = 48g of protein, 4g of carbs, 5g of glutamine, and 5g of BCAA. Awesome stuff!)
    1 tablespoon of peanut butter

    Mid - afternoon (3PM)
    1/4 avocado and a banana

    Workout (5PM-6PM - Cardio or HIIT eventually)
    *Right after workout - 1 16 fl oz glass of Spicy V8 low sodium juice*

    Dinner (8PM)
    1 large boiled chicken breast cooked in olive oil
    1 cup of brown rice, or a couple pieces of whole wheat bread.
    broccoli


    I want to add a few more things here--
    First, potassium will offset sodium and if you're getting enough water I wouldn't worry too much about the sodium unless something sodium related runs in the family.
    Next, do you ever use PAM cooking spray? That stuff is great in lieu of olive oil.
    Finally, where are the green veggies, man!? Broccoli is your new best friend :-)!!
     
  7. MMacG78

    MMacG78 Active Member

    Joined:
    Oct 13, 2010
    Messages:
    230
    Likes Received:
    0
    He is eating egg whites, not even whole eggs so his fat isn't really coming from there. Where did you calculate 38 g of fat from? I don't see any fat unless you are eating the chicken with the skin on it (or not trimming it).
     
  8. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    Thanks Odin1642! I don't think eating 6 times a day will be an issue on the days I work. Where I have been challenged is on my days off. I might try and do three meals on my days off, since I'm not near a fridge and able to eat every couple of hours. With that said, how accurately can you really count calories??? I am using FitDay.com for my calculations, but depending on where you get your info, it may differ by 20+ calories. Is it in my best interest to invest in a food scale and measure everything down to the gram??? Thanks again guys for all your help. This is exactly the kind of help, etc I need!
     
  9. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    I thought I was getting all my fat from the chicken...:eat:. I am only eating the egg whites not the yolk(even though I really want to, I love hard-boiled eggs lol). I am lactose intolerant, but I do occasionally eat dairy, and deal with the consequences later (I love milk). I like the oatmeal, and peanut butter ideas, I'm unfortunately not very fond of sweet potatoes and avocados. Do you have any suggestions as to what I can substitute these with that will yield the same benefit? Also, for the 11am fruit, should I keep all the fruit I am currently eating, and just move the banana as suggested?

    As far as the sodium, nothing in the family that I know of, so we are good there. As far as PAM is concerned, I haven't used it before (normally just use EVOO), I will have to give it a try. Idk why I didn't think about Broccoli, it will be added!

    Some other questions...the 1/2 cup of oatmeal, is that 1/2 a cup before being cooked, or after? Also, could I use things like the molly mcbutter for the broccoli, etc or should I just eat it plain??? How much Olive Oil or PAM should I use on the chicken (Dinner meal)? Is it best to bake the chicken or sautee it in a pan with the olive oil (is that still bad since it's technically frying?)? Ooh and I will change just the 4 egg whites to 1 hard boiled egg if it is more beneficial.

    Thanks again for all your help guys. This stuff can be quite hard trying to figure out for yourself, and I am very happy to have you guys around to help!
     
    #9 GuitarGod06, Oct 15, 2010
    Last edited: Oct 15, 2010
  10. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    I buy the bags of frozen boneless skinless chicken breasts (8-10lbs per bag) from Wal-Mart, King Soopers, etc.

    From FitDay.com one large chicken breast has 17.1ish g of fat, one small breast has 13.0 g of fat. I'm assuming the calculations are using skinless breasts, as they have other types of chicken with the skin, broiled, fried, etc, etc. Is this not the case??? I thought all meat has a little fat.
     
    #10 GuitarGod06, Oct 15, 2010
    Last edited: Oct 15, 2010
  11. jsalazar

    jsalazar Active Member

    Joined:
    Jan 13, 2009
    Messages:
    163
    Likes Received:
    0
    6ounces of raw skinless chicken breast will only add 2grams of fat to your diet

    so, probably even after eating a whole pound of fish and chicken breasts and spraying some PAM to cook them ( i do that) you wont even get to 20grams a day,

    you need to consume some healthy fats ( olive oil, avocados, peanuts, almonds, flax seeds, fish oil caps, etc)

    i like bodyshop and calorieking for my calorie counting.
     
  12. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    Ok so here are the numbers I have been basing everything off of. Why would FitDay's calculations be so off? Should I expect this from all calorie counters? Does the revised meal plan look better. The only things concerning me are the calories, and % of fat, etc. I'm starting to think I may have under calculated my calorie requirements. I based my calculations off of a sedentary lifestyle. Should I have based it on a higher activity scale, since I am/will be working out 4-5 days a week, and at least 2-3 days of cardio? I think I might be more active then I thought...:bang:. Anyway, here are the #'s. Thanks again guys, any comments are appreciated.
     

    Attached Files:

  13. odin1642

    odin1642 Active Member

    Joined:
    Nov 13, 2007
    Messages:
    467
    Likes Received:
    0

    Up to you, I did that once for four months before getting heartily sick of it.


    It's all just too anal for me, and I'm not exactly setting out to be posing on stage, just to lose about 20 pounds. At the moment I count calories on my cut by consuming packaged sandwiches or ready meals - the calories are set out for you on the packets, so you can't go wrong calorie wise. It's probably not ideal, but it's way less hassle than measuring every gram on a scale. I think it's a more sustainable way of counting calories than by having your life dominated by weighing food portions six times a day. It's very hassle and stress free by comparison.


    You learn from experience that the initial burning enthusiasm for doing things perfectly by spending a lot of time preparing meals and weighing every gram and macro can wear off quickly - let's be honest, no one is brought up with that kind of ultra regimented approach to eating, and the large majority of people don't eat that way, so adapting to that way of eating can be damned tough in the long run.
     
    #13 odin1642, Oct 15, 2010
    Last edited: Oct 15, 2010
  14. GuitarGod06

    GuitarGod06 Active Member

    Joined:
    Oct 7, 2010
    Messages:
    9
    Likes Received:
    0
    Anyone have any additional info??? Still confused about a few things. :bang:
     
  15. MMacG78

    MMacG78 Active Member

    Joined:
    Oct 13, 2010
    Messages:
    230
    Likes Received:
    0
    look for skinless chicken breast in your fitday log. You are selecting skin on chicken (you can tell by the calorie and fat count). Adjust that and your ratios will be different
     
  16. jsalazar

    jsalazar Active Member

    Joined:
    Jan 13, 2009
    Messages:
    163
    Likes Received:
    0
    lose the " big breast yield" "small yield breast" and verify the ounces or grams you are eating, also loose the skin and your diet will look healthier to me...

    definetely get the food scale, they are cheap and youll be amazed at the ACTUAL weight of things you wrongly "guesstimate".

    i know i did before i got my scale....

    IMO most important thing on a diet is being in control, you will probably develop a nice sense of things after a four months like our pal Odin, but you do need to take control at some point, specially at first.
    otherwise youll be either under eating or overeating and wasting time.

    get your plan together with all details in control, follow it to the T, adjust if necessary, and then enjoy the success anyway you want.

    :gl:
     
  17. TheLemonSong

    TheLemonSong Well-Known Member

    Joined:
    Mar 13, 2004
    Messages:
    2,946
    Likes Received:
    0
    The fat in chicken comes from the skin and the areas near the bones as well as dark meat. Depends what you're eating exactly, but the fat in boneless-skinless chicken breast is very low.

    Feel free to eat egg yolks. Nothing wrong with that. In fact, your diet might be primed for it considering you are lacking in fats.

    Sucks about the lactose part, but no big deal. As a side note, soy milk has more protein and less sugar than real milk.

    Most nuts work as great fat sources. Salmon is another great one. Flax seed and flax seed oil are excellent, but I haven't found a great way to incorporate them into my diet.

    Don't worry about fruit for the moment. You're not eating some outrageous amount of sugary fruit, so let's deal with bigger issues first then worry about how much your sugar intake is on an apple.

    PAM is a good call because it allows you to cook whatever you need without adding oils. EVOO is also a good source of fat, but cooking it changes its composition so I'm not quite sure how good it is cooked as opposed to drizzled on a salad.

    1/2 cup of oatmeal before being cooked is what I count, but I only eat instant oats so I just go by what the stats are on the package.

    "Frying" isn't necessarily bad, nor is deep frying. When it comes to oil, use what you need....sometimes oil's primary role is keeping foods from sticking to pans or aluminum foil, and other times it's for taste. If your primary aim is to avoid your chicken sticking to the pan, try PAM...if you love the taste of olive oil in your marinara sauce, go with EVOO.

    As far as weighing things out, I'll chime in on that too....in the past, I counted *everything* and now I have a better eye for things and a better idea of what I'm putting in my body.
    I don't know how practical it is to write everything down for years on end, although for some people it's comforting, but I know that it was beneficial for me to do it for a few months. For example, almonds are very high in calories. I know never to eat more than 12-15 in a sitting. I don't remember the stats off hand, but I know to limit myself that way. If I'd never counted calories, maybe I'd toss back a "handful" of 30-40 almonds and add an extra 1000 calories by mistake. If you're just starting, try counting things out until you get the hang of it. Kitchen scales aren't so expensive and they can be very useful, but they're not totally necessary.

    You're right to focus on your diet and nutrition. That's a great place to start learning and moving forward. It's continually interesting too, especially if you like to cook.

    I agree with the other posters about meal timing. Your protein is probably ok based on what you posted, but try to get some more fats and I think you're well on your way to success! Good luck!
     

Share This Page