Hey all!

My name is Joe and I am new to the forums. My main objective here is to obtain as much information, as well as some positive reinforcements to go along.

Here is my current info.


5' 9 1/2"
196lbs

I'm not entirely sure on my Body fat. My legs and arms are NOT fat at all. Actually, they're fairly toned, to a degree. It's the stomach and the love handles that are the problem. I would LOVE to flatten my tummy out and rid of the love handles. I'm looking to become extremely cut/jacked etc... I just want to start feeling a little better about myself. My biggest obstacle is a degenerative disc in my back which adds a little degree of difficulty to any heavy training anyhow.

This biggest thing I have done diet wise is completely eliminate Diet Soda. On a daily average I would drink 9-12 cans of soda a day, if not more. I incorporated water instead and I'm currently drinking about 100-110oz of water a day. I was curious if their is such a thing as to too much water?



Also, today was my first day in the gym in over a year. Just to get myself into a physical rythum and obtain some sort of comfort at this gym for my surroundings, All I did was treadmill work. I did 2.75miles @ a 4.5 level and that concluded in my day.


As far as diet is concerned I'm still a bit uneducated as to what I should be eating to LOSE weight, not bulk up and get ripped or any of that. I will do that later down the road when I learn how to get myself on a strict diet.


Here is what I had for food this today. PLEASE FEEL TO BE CRITIQUE. BEING RUDE IS ACCEPTABLE.


6:15am - bagel w/cream cheese
17.0z water

9am - 12 carrot sticks
5 celery sticks
2 table spoons of Peanut butter
17.oz water

12pm - same as 9am
34. oz water


4:30 - GYM (as stated above) 2.75miles on treadmill
17.oz water

6pm - 1 boneless breast of chicken
10oz of spinach
3 Pieces of cauliflower
34.oz water



8pm - Vanilla protein shake w/Whey w/ 8oz of milk



I also take a multivitamin (1x a day) as well as Omega 3-6-9
(3x a day)





Like I said, today I was a bit modest about my approach, but I think I have a nicer methodical plan for tomorrow.

Please feel free to comment on anything. I'm 28 years old and still fairly uneducated in regard to effective weight loss and dieting.


Thanks again all, and I can't wait for your responses and suggestions.


Joe

Joe,

welcome to the forums!

The diet critique:
6:15am - bagel w/cream cheese - No good. avoid breads as much as possible when cutting. you really want protein right now. eggs work great and are cheap. use some yolks, but mostly whites. Like, 5-6 whites and 2 yolks, scrambled or as an omlette.
17.0z water

9am - 12 carrot sticks
5 celery sticks
2 table spoons of Peanut butter
17.oz water
- again, missing protein. protein is REALLY important for building muscle and giving the body non-carb calories, which aids in fat loss

12pm - same as 9am
34. oz water
- same advice again...have a small chicken breast, a half cup of long grain brown rice, and some veggies


4:30 - GYM (as stated above) 2.75miles on treadmill
17.oz water

6pm - 1 boneless breast of chicken
10oz of spinach
3 Pieces of cauliflower
34.oz water - best meal of the day...however I would take the protein shake now, and have this meal at 7-7:30pm

8pm - Vanilla protein shake w/Whey w/ 8oz of milk
- see above advice. at bed time, have a small bowl of cottage cheese, 2% or less milkfat.

I also take a multivitamin (1x a day) as well as Omega 3-6-9
(3x a day) - not all multivitamins are equal. I stick to Source Naturals - Life Force because of its tested and proven higher absorption rates.


Basically you lack protein in the diet, and aside from teh bagel, you're on the right track. Because you're gonna be new to training, you'll be able to lose some fat and add a little muscle at the same time, but within 2 months, you'll have to focus more on shedding fat, OR gaining muscle.

Check the nutrition forum for more diet specific info. Check the Men's Weightlifting forum for more info on training. I also have some helpful links in my signature.

I'd suggest you stick to a fullbody workout, done 3x a week, plus 3 days of cardio. take the other day off, or so something 'fun' like play tennis, rollerblade, swim, etc.

Malkore,


Thanks for the great advice, as well as the warm welcome to the forum. I took some of our advice and this is what I did today to try and better my diet.

5:30am - 2 packaged apple and cinnamon outmeal
17.oz of water

9:00am - 3 boiled eggs
small bowl of mixed fruit
17.oz of water
1 multivitamin; 1 Omega 3-6-9

12:00pm - Grilled Chicken Salad
4 squirts of that Italian Spritzer dressing
34.oz of water
1 Omega 3-6-9


Between 12pm and and 5pm it's really difficult for me to get a meal in. I seriously need to work on getting something in. I do however drink atleast another 34.oz of water.


4:30pm - 3 miles on treadmill
7 miles on bike
60 Ab Crunches on one of them weight machines (with 100lbs of weights)

Tomorrow I'm going to implement more treadmill/bike work.
Like I said before, My main focus is to rid of the belly fat and love handles. Do you think i'm attacking this the right way? Please feel free to add additional comments as well as other exercising suggestions. I still really haven't gotten comfortable with a certain routine. And I think part of me is slightly intimidated by the people that are their with amazing bodies.


6:30pm - 18oz Rib-Eye Steak
1 Bowl of slices green peppers; onions; mushrooms.
34.oz of water

A question I do have on the onions...How bad are onions for you to eat on a daily basis, calorie-wise? Onions are by far my fav vegetable, and it would be a shame to exclude them.



8:30pm Protein Shake (with Whey) 8oz/ low fat milk.

Thanks again for all the great advice.

I hope to hear from you soon!


Great Regards,

Joe

Malkore,

Are you still there? If not, anyone else feel like giving me some advice?

Thanks a bunch!

Joe

You still need more protein Joe. EVERY meal should have protein, like 30g or more.
I would ditch instant oatmeal in favor of the Old Fashioned or steel cut variety, and to lose all the added sugar they pour in.

Find a way to snack something in the afternoon. What do you do during that time? Work? (what kind of job?) School? there's a way to sneak something in there, somehow.

This is what helps me - When I design a meal I choose my protein first (fish,chicken,turkey, other lean meats), then I need a veggie. Every meal you should try to get both of those in there. The fruit is also great for you, but have a veggie too.

As far as your workout - Belly fat is the target eh? 60 crunches with 5,000lbs of weight is not going to reduce that. You cant spot reduce, read the stickies on the weight loss forum.

3 miles on tread then 7miles on bike? Is there any logic behind this? How long does this take you? And you want more??? lol If you want better results do not increase the time spent, increase the speed. Try HIIT, and save yourself some time. I would also do 1 thing at a time, thats just me. Get some weight training in there also.

Originally Posted by malkore

You still need more protein Joe. EVERY meal should have protein, like 30g or more.
I would ditch instant oatmeal in favor of the Old Fashioned or steel cut variety, and to lose all the added sugar they pour in.

Find a way to snack something in the afternoon. What do you do during that time? Work? (what kind of job?) School? there's a way to sneak something in there, somehow.

Malkore,

I'm an electrician by trade, but i'm currently working as an Audio/Video Engineer/Integrator. I work in the union and some guys frown on eating while working. I'm constantly moving around, up and down a 8-10' ladder 60x a day easily. In and out of equipment racks etc.. So I AM VERY active more the majority of the day. I don't have a desk job. ( no disrespect to anyone that does).

One additional question I do have... Is their a site that will basically tell you the nutritional value of basically anything I eat?

I think I'm still really really uneducated in regard to eating healthy and I'm trying my hardest to somewhat copy what others are doing in here.


Today I had the following.


5:30am - 2 packs of instant oatmeal
17.oz of water
1 giant Red Delicious Apple

9am - 4 boiled Eggs
17.oz of water

12pm - 1 can of tuna mixed with fat free mayo over lettece
1 cup of BROWN long grain rice
12 medium size shrimp
3 celery sticks
17.oz of water

Between 12pm and 4pm I only drink water ( I feel this is the area im really lacking in)

4:30pm - small package of peanuts
8oz whey protein shake w/8oz of low fat milk
17.oz of water
C-Meyham I hope this answers your question and hopefully you can help me on this as well.

4:45pm - 6pm (Gym)
My gym routine today consist of the following.

3Miles on treadmill in 25 min
5 miles on bike in 14 min
ab crunches with 130lbs of resistance 30x
routine stretching

6:45pm - 12oz Delmonico steak
1/4lb of steamed string beans
bowl of salad w/ the Italian spritzer spray
34.oz of water
2 Pieces of Bacon.


8:15pm - Protein shake w/8.oz low fat milk

If you had to take a rough estimate, how many grams of protein do you think I took in for the day? I think I seriously need to sit down this weekend and throughly go over all my daily intake and compile all my personal information and come up with some sort of resolve.


Once again I thank you for your help and await your response.


Regards,

Joe

Originally Posted by JoefromOxford

One additional question I do have... Is their a site that will basically tell you the nutritional value of basically anything I eat?

FitDay - Free Weight Loss and Diet Journal

Register, and put in all the food you eat in a day and it will give you a pretty close breakdown.