ok i know this question has been asked plenty of time before, and ive read a lot about lifting..but i know more about cardio/nutrition as opposed to weight training..im just now starting to get back into the gym and trying to lose body fat and build a little bit of muscle...not bulking tho like my friends are trying to do..my goal is more of me being lean and defined as opposed to bulky..im between 5'10 and 5'11 and weigh 187 trying to get down to 155-165..i eat pretty well no fast food or really fatty foods (mostly just fruits veggies whole grains and tuna and turkey) and ive started doing cardio 30 mins a day and lifting again...if i keep on this route will i reach my goals? or do i need to adjust a little bit?
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- Thread starter NooneKnows07
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Hoss
1
http://www.fitness.com/forum/weight-training/weight-training-101-a-17439.html
Read that. Since you want to lean out, and become more defined your main concern should be a good diet. Search around in the nutrition section..
Read that. Since you want to lean out, and become more defined your main concern should be a good diet. Search around in the nutrition section..
yea i think im doin alright on the diet..done a lot of research over the years tho have had a hard time staying motivated/committed...really think i got it this time tho...on a typical day i eat...
breakfast- oatmeal or cheerios or eggwhites (usually egg whites) and a peice of fruit
snack- fruit of some sort usually a banana or apple b/c those are my favorites
lunch- turkey and lettuce sandwitch on whole wheat bread, with an apple and no sugar added rice pudding
home from school snack- depends on what i feel like...usually somethin light like more fruit (i like fruit if you cant tell haha) or a peice of toast w/ some peanut butter on it..then i go to the gym and lift/cardio
after gym- protein shake made w/ one scoop of protein and some blueberries and bananas and skim milk (hate all the other kinds of milk)
dinner- depends tonight i ate spaghetti but i usually try to eat something w/ more protein in it like tuna and add some vegetables with it
..throughout the day i drink plenty of water and i go to bed earlier to avoid night-time snacking (which usually ruined my other attempts)..im still pretty new on this..lookin at it as more of a lifestyle change then diet but ive already lost 3 pounds and just looking at ways to not get bored with what i eat..so any suggestions would be helpful!
breakfast- oatmeal or cheerios or eggwhites (usually egg whites) and a peice of fruit
snack- fruit of some sort usually a banana or apple b/c those are my favorites
lunch- turkey and lettuce sandwitch on whole wheat bread, with an apple and no sugar added rice pudding
home from school snack- depends on what i feel like...usually somethin light like more fruit (i like fruit if you cant tell haha) or a peice of toast w/ some peanut butter on it..then i go to the gym and lift/cardio
after gym- protein shake made w/ one scoop of protein and some blueberries and bananas and skim milk (hate all the other kinds of milk)
dinner- depends tonight i ate spaghetti but i usually try to eat something w/ more protein in it like tuna and add some vegetables with it
..throughout the day i drink plenty of water and i go to bed earlier to avoid night-time snacking (which usually ruined my other attempts)..im still pretty new on this..lookin at it as more of a lifestyle change then diet but ive already lost 3 pounds and just looking at ways to not get bored with what i eat..so any suggestions would be helpful!
Hoss
1
That's a lot of fruit, especially since you're trying to lose fat. Fruits are rather high in fructose (like sugars), and they will keep you from losing weight. You don't need to cut them out completely, once a day I treat myself to an orange (I live in FL btw lol).. If you want carbs, my first reccomendation is potatos (sweet or reg). Then brown rice, oats, and veggies (fibrous carbs) then it's downhill from there. You also might want to look into a whey shake for your carb meals with no protein (your fruit). That will also help bring your total protein intake up, which is kinda low.
ok ill definitely give that a try...i already have a whey protein shake after work outs to help my muscles rebuild a little bit..so should i just limit the fruit i eat to just using it to make the protein shake? and replace the fruit i usually eat throught the day with green vegetables? so a normal day would look more like...
breakfast- oatmeal w/ toast
snack - celery??
Lunch - turkey or tuna sandwich w/ some sort of veg.
snack - ??
dinner - chicken breast w/ baked potato or brown rice
protein shake after workout
..would that work im not a huge vegetable fan besides corn green beans and peas..but im definitely open to some more ideas i really wanna make it happen this time..especially since i want to be in pretty good shape for when i graduate and join the military..but thanks so far
breakfast- oatmeal w/ toast
snack - celery??
Lunch - turkey or tuna sandwich w/ some sort of veg.
snack - ??
dinner - chicken breast w/ baked potato or brown rice
protein shake after workout
..would that work im not a huge vegetable fan besides corn green beans and peas..but im definitely open to some more ideas i really wanna make it happen this time..especially since i want to be in pretty good shape for when i graduate and join the military..but thanks so far
Hoss
1
ok ill definitely give that a try...i already have a whey protein shake after work outs to help my muscles rebuild a little bit..so should i just limit the fruit i eat to just using it to make the protein shake? and replace the fruit i usually eat throught the day with green vegetables? so a normal day would look more like...
breakfast- oatmeal w/ toast add egg whites. and subtract toast
snack - celery?? (and a protein source, chicken, shake, etc)
Lunch - turkey or tuna sandwich w/ some sort of veg.
snack - ?? (protein + fat = steak; protein + carb = chicken & green beans/potato/etc)
dinner - chicken breast w/ baked potato or brown rice
protein shake after workout
..would that work im not a huge vegetable fan besides corn green beans and peas..but im definitely open to some more ideas i really wanna make it happen this time..especially since i want to be in pretty good shape for when i graduate and join the military..but thanks so far
Looks pretty good with some changes, maybe try to get some cottage cheese before bed for some slow digesting carbs.. Also if you're not taking a multivitamin, look into purchasing one.
any particular brand..all ive really heard of is centrum haha..but ill work on the diet some more im still in highschool so its hard to eat perfectly but ill try to get it as perfect as possible
Hoss
1
Yeah close is good to, any improvement is better than not. Centrum isn't a bad brand, but I get my stuff for free so I'm not too good with multi brands..
hmm ill look into it...but if i follow this plan i should end up lean and more defined/cut/whatever you wanna call it haha in the future as opposed to bulky right...dont get me wrong i wanna have muslces just not ridiculous you know?