guy i know you all most likly hate me buy now but i have to ask one more time. what should i eat from brekfet to dinner to lose fat and gain mucsel everybody tells me lots of protein low fat and low carbs but see i have no clue on foods that are high in protein and whatnot.and last question what exercise should i do like weightlifting and biking on monday and this on friday give me a clue. i have about 3-6 hours of time to exercise everyday if that will help you tell me ho should i exercise please help thanks god bless you all for helping me.
2 questions again
- Thread starter robert13
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Listen kid, it's better to ask a million questions than to go out and mess yourself up. Ask all you want, that's what this forum is for.
As for your diet, eat somewhere around 6 meals a day spaced out to every 2-3 hours. You WILL need fat in your diet, but not junk fat. Bad fats are the ones you'll find in fast food and the like. Good fats are in fish, red meat, nuts, etc.. For carbohydrates, it's best to limit your simple carb intake and go with complex carbs during the day. You will want simple carbs for the meal right after your workout. Try to have some protein in every meal, even your snacks. That doesn't mean you have to go crazy loading up on protein, just keep a steady intake. I'm not going to list all the food contents here as it would take me all week. Do some research on the web.
As far as your workout, you can do some form of aerobic exercise every day. Best to change it up if that is the case. For instance, it's easier on your body to bike one day the run the next then swim the next and repeat. Make sure that you do your weight workout BEFORE you do aerobic exercise.
Since you are new to lifting, you are going to need some core strength before you start 'isolating' muscle groups. Do a regiment of Dead Lifts and Side Presses for a couple months at least before you move on. These two exercises will work your entire body; there is no need to do anything else. There is a fantastic beginner book on these two exercises here. You can also buy the video to SEE what the form is supposed to look like. I have both and it helped me out quite a bit.
As for your diet, eat somewhere around 6 meals a day spaced out to every 2-3 hours. You WILL need fat in your diet, but not junk fat. Bad fats are the ones you'll find in fast food and the like. Good fats are in fish, red meat, nuts, etc.. For carbohydrates, it's best to limit your simple carb intake and go with complex carbs during the day. You will want simple carbs for the meal right after your workout. Try to have some protein in every meal, even your snacks. That doesn't mean you have to go crazy loading up on protein, just keep a steady intake. I'm not going to list all the food contents here as it would take me all week. Do some research on the web.
As far as your workout, you can do some form of aerobic exercise every day. Best to change it up if that is the case. For instance, it's easier on your body to bike one day the run the next then swim the next and repeat. Make sure that you do your weight workout BEFORE you do aerobic exercise.
Since you are new to lifting, you are going to need some core strength before you start 'isolating' muscle groups. Do a regiment of Dead Lifts and Side Presses for a couple months at least before you move on. These two exercises will work your entire body; there is no need to do anything else. There is a fantastic beginner book on these two exercises here. You can also buy the video to SEE what the form is supposed to look like. I have both and it helped me out quite a bit.
good stuff Johnny, only thing I'll argue is that red meat isn't really full of healthy fats...beef has a lot of saturated fat - but if you're doing lots of chicken/turkey and protien shakes, the red meat isn't gonna be that bad, just stick to lean cuts, and ground sirloin.
The reason fat is important goes beyond making you feel full, and keeping your skin soft. Too low a fat intake will stunt your testosterone production, and that's the #1 anabolic hormone in your body. It is for this reason that unprocessed nuts, sunflower seeds and flaxseed oil are important...they provide healthy, mono-unsaturated fats (i.e. Omega 3's and Omega 6 fatty acids). Salmon is another good source of healthy fats.
I'd say shoot for 20grams of protein in each of your meals. This will come to 100-120g of protein a day. Not exactly a ton..but I bet it's more than you eat now, and it's nearly double the US RDA of protein (which is waht you need to be 'healthy' in their eyes).
As your training intensity increases, aim for 1g of protein per pound of bodyweight...or 25-30g of protein per meal.
Can't argue with Johnny on the workout advice - good stuff!
The reason fat is important goes beyond making you feel full, and keeping your skin soft. Too low a fat intake will stunt your testosterone production, and that's the #1 anabolic hormone in your body. It is for this reason that unprocessed nuts, sunflower seeds and flaxseed oil are important...they provide healthy, mono-unsaturated fats (i.e. Omega 3's and Omega 6 fatty acids). Salmon is another good source of healthy fats.
I'd say shoot for 20grams of protein in each of your meals. This will come to 100-120g of protein a day. Not exactly a ton..but I bet it's more than you eat now, and it's nearly double the US RDA of protein (which is waht you need to be 'healthy' in their eyes).
As your training intensity increases, aim for 1g of protein per pound of bodyweight...or 25-30g of protein per meal.
Can't argue with Johnny on the workout advice - good stuff!
I'm in Nebraska, another official Beef state. ground sirloin/diet lean, top round steaks and roasts are my sources of red meat. i'm not big on pork in general, so I pretty much leave it out.
chicken breasts (of course), salmon, canned white albacore tuna, and ground turkey (7% fat) are my whole food sources for protein. Oh, and egg whites! Supplemented with Met-Rx MRP's and EAS brand whey protein, and sometimes a MASS recovery shake (ABB makes these I think)
chicken breasts (of course), salmon, canned white albacore tuna, and ground turkey (7% fat) are my whole food sources for protein. Oh, and egg whites! Supplemented with Met-Rx MRP's and EAS brand whey protein, and sometimes a MASS recovery shake (ABB makes these I think)