Sport Diet n00b in need of help

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FitnessDawg

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Hello everyone! New to the site and haven't done any looking around. I will start that of course after this post and my long day of work. I am in my late 20's and want to start a work out routine and need some help with my diet. I am an ex college baseball player and was in great shape growing up. I tore my rotator cuff my freshmen year in school.

After my baseball career ended so did my good eating habits and workouts, lol. I, like most other college kids, started partying and drinking. I went from 6'4" 220 to 305lbs in 10 years. Seven months ago I gave up the drinking and fast food habits and I'm back down to 240, problem is it's not a muscular 240 as I haven't worked out in years.

I need some help with what diet is best for me as far as burning the rest of the fat and building muscle. It's time to get back to that perfect body. Any help would be much appreciated. Looking for shopping lists and when, what and how much to eat during the day. Thanks so much, looking forward to posting with you all!!
 
Hey FitnessDawg,

It looks like you've done a great job so far dropping back down to 240! Congrats on the success so far! It sounds like the major step you need to start is working out again. The type of workout would completely depend on your end goals (i.e. wanting to be strong & toned vs. wanting to be 'ripped').

There is no 'one size fits all' nutrition plan out there (although many will try to tell you that there is). My suggestion would be to look around the site, which you've already said you're going to do, to get some ideas of what others with similar goals have done. Use that as your starting point, then refine your nutrition from there. If you've cut out drinking and fast food already, you're way ahead of the game. Eating clean will be your 'friend' in terms of reducing body fat % and allowing those muscles to show through.

Some of the basics (these are usually pretty obvious) are things like:

- drink only water
- limit caffeine intake to 1 cup per day
- eat 5-6 smaller meals per day
- try to have protein with most meals/snacks
- no junk food/fast food
- no processed foods/refined carbs
- more veggies and fruit
- only lean protein such as chicken, turkey, and fish (limit the red meat)

Try starting a journal in the journal section... You'll get lots of advice/tips there!

Good luck and keep us posted!

P.
 
Wow, this site has so much info out there for eating right. I really didn't even need to make this thread, lol. I just usually post in forums. This one is pretty complete already and I just have to fish out the right info.

Thanks so much for the response. All I did was drink NOTHING but water (I carried a gallon jug around with me all day, office, home, wherever I went I had the water with me. When I thought about it I drank some. I stopped eating the garbage (fast food) and trained my body to eat smaller meals. After just 2 short weeks of nothing but water as my liquid intake my body responded so well, I felt GREAT!! and dropped the first 25 pounds almost overnight. Then it started to slow down a bit but I wasn't working out or running.

Now I plan to start a strict workout regiment and just want to make sure I put together the best possible diet plan for burning fat and building muscle. The summer is coming QUICK and I'm excited to see the transformation and finally feel good about taking my shirt off again, lol. Want to make sure I am 200% committed and the toughest part is the diet, with cook time and my knowledge not being what it should be on the topic.

Thanks again P. for the tips and I will def check out that journal section you mentioned!!
 
Hey FitnessDawg,

Ya, there's definitely a lot of information posted around this forum and it can take a while to read through it! A journal is a great thing when it comes to sticking with your plan. It helps to keep you accountable and you can look back to see what works and what doesn't work!

Again, good luck!
 
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