newbie needs some advice

N

newbie23

0
About 2 months ago, I started dieting and working out very frequently (lifting 4 times a week - 30 min cardio in the morning about 4 times a week). I'm trying to get in shape, lose my fat and build some muscle...pretty much like any novice.

The problem is that I've seen very little gains. I've lost some weight, but not nearly as much as I'd like. And I'm not getting much stronger. I eat a lot of protein, drink prortein shakes after working out, and also take Glutamine.

What could I be doing wrong? Is there something I should be doing that I am not. Seriously, and advice would be great (with regard to supplements, workouts, diet, etc.)

Thanks for your help
 
Eh, just off the top of my head. How often do you eat and what is the macro breakdown (Like what % of your daily calories are protein, what percent carbs, what percent fats)? Also how much do you weigh currently, what is the goal, and how many calories do you take in total per day?
 
I'm 25, 5'7, 150, male, 18% maybe...

Typical food intake for me...
- after morning workout, protein shake
- breakfast- bowl of special k or wheaties with slim milk with cut up bannan or egg whites with veggies on whole wheat
- snack - fat free yogurt
- lunch - light tuna sandwich on whole wheat or grilled chicken salad
- afternoon snack - fruit salad
- dinner - some type of frozen dinner with grilled chicken with vegetables.
 
That doesn't sound like enough calories. Calculating you as moderately active, and as very active, would put you at 2600-2900 (roughly). If you are primarily looking to lose weight, then subtract either 500 (or 20%), which would put you at 2100-2400 (or 2000-2300). Either way, it doesn't look like your getting that much now, which can slow progress when you work out a lot and don't eat enough.

*Also, try to get a protein/carb combination each time you eat - like adding some cottage cheese with your fruit salad, etc.

*SpecialK and the like aren't necessarily as good as they market them to be. Go for whole oats or meusli.

*Many yogurts are also not what they claim, most are full of sugars (or aspartame) - try to get a natural one.

If you are primarily looking to make muscle gains, then you want to create a caloric surplus (eating more than your BMR of 2100-2400).
 
agree with deschain, that's not very much food, and certainly not 'a lot of protein'. looks like maybe 50-60g of usable protein, most of it in your morning shake, the tuna sandwich, and the crappy TV dinner.

you're simply not eating enough, so the body cannot grow more muscle.
 
Keep doing what your doing. Exercise a bit more, even if u cant SEE any results, you can feel it after a good old work out. Eat healthy. No fats :cool: and you'll hopefully be seeing some results soon :eek:
 
thanks for all the help guys.

i guess it's really tough eating the right way all time. I try to eat before I get hungry, but sometime there's nothing healthy around to eat. Do you guys have any recommendations in termns of healthy snacks? Or anything else I could be eating that's easy to carry around.
 
What do you do for a living?

Why is it so hard to eat the right way?
 
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