I used to play football and worked out and ran everyday so even though I ate bad, as a bigger guy working that hard I always burned off what I was eating. Sadly, 2 knee injuries and much laziness later (and the stupid idea to "give up" on lifting and running since football was done for me), I am very out of shape and miss my old self. Boo hoo story over, I've finally gotten the motivation to get back into it but I have a question about how to eat.

I am wanting to add strength to my upper body and at the same time cut a significant amount of weight. I assume I want to follow the idea of less amount over more meals throughout the day, but how should I focus on my nutrition? Should I focus more on protein and keep the carbs low or what? I have read what to do to lose weight, and what to do to add muscle, but I'm trying to do both as quick as possible and get going so I'm not entirely sure.

Any assistance is GREATLY appreciated. Thank you!

Ed

OK, let me chime in before someone else hits you with it....Take a while and read through the 1st 2 posts in this section; nutrition 101 and LV's grocery list. They should give you some ideas. Then, nail us to the wall with questions and we'll hook you up.

In general, figure your calorie needs and eat about 500 calories/day less than what you need. Add in exercise and you should drop at least a couple of pounds per week. I recommend around 50% carbs, 25% protein, 25% fat but you'll see a lot of differing opinions around here. Good luck!

The percentage of carb/fat/protein can be a source of ideology and controversy, but it is probably less important than eating quality foods in each category (and getting enough protein).

Daily protein recommendation in grams per pound of body weight ranges from 0.4 (for sedentary or light activity) to 1.0 (for heavy strength training; elite levels may go even higher for some periods of time). Someone trying to lose fat and including the recommended amounts of cardio and strength training may want to choose the middle to high end of the range.

Protein Requirements for Athletes
Protein
Sports Nutrition: Fuel Movement & Sport

Of course, even the high end of the protein recommendations won't be enough daily calories even if you are restricting calories for fat loss. The rest of your calories likely comes from carbohydrates and/or fat. Whatever ratio of these you choose, favor the good types like:

Carbohydrates from vegetables, whole fruits, beans, and whole grains
Fats from fish (types low in contamination with mercury and other pollutants) and vegetable sources other than coconut oil, palm oil, or any hydrogenated oil

and avoid bad types like:

Any hydrogenated oil
Added sugars or foods that are mostly sugar[1]
Refined grain products[2]
Fats from beef, dairy products, coconut oil, or palm oil
Foods that are both high carbohydrate and high fat

[1] Sugar can be found under various names, including corn syrup, cane juice, fructose, etc.
[2] "Wheat flour" and "enriched wheat flour" are refined wheat without the bran; look for "whole wheat".