Thread: Newb Working Out And Need's Help Badley

here is a great link to read on cutting and bulking.
Guide to Cutting, Bulking & Maintenance

here is a great link to exercises you can do.
http://www.myfit.ca/exercisedatabase/exercise.asp

check those out and then come back and we will answer any questions you may have.

welcome to IM

Wow that's a lot of information but yet im still really confused sorry.. ill tell you what i know and what im confused about.. well i know what kind of protein and fat and carbs and veggies and some snacks i can have.. but do i take something from each catagory and make it a meal ?? and make that 5-6 times a day ?? cause that a lot of food and expensive wouldn't it ?? plus if im getting protein from the items in the list then why would i have to make a shake ? ?.. its confusing i know and im sorry.. plus lots of those intakes and stuff are for ppl 200 pounds and im only 150... also does anyone have like a list or link where u can see what the 5-6 meals are made up each day ? like what ppl usually make for themselfs u know stuff like that ?

and thanks for the work out link but agian im a begginer and lots of those terms i don't know and i have no idea which ones to chose for me to work out and make a retuin and how many reps and sets.. lol i know im really a beggingin so if u guys could help that would be great !! thanks agian and please reply

read the stickies at the top of the page

here is one diet i am working on to get right which you could have a go with

Day 1

Meal 1-Breakfast:2 whole eggs and 2 egg whites in the Egg omlette + 1 bowl of oat cereal with ½ cup of semi skimmed milk or wholewheat toast + Mineral water + chicken breast(fried)+teaspoon of olive oil


Meal 2-Protein Drink with 1/2 of milk and 1 apple + flax seed

Meal 3-1 Avacado(1 slice) and 1 slice of ham with raw carrot salad + flax seed+cup of brown rice

Meal 4-2 banannas +1 chicken breast + wholeweat bread + flax seed oil

Meal 5- 1 tin of Tuna in brine(drained) with tablespoon of mayo(low fat) on wholeweat bread

Meal 6- Protein Drink ½ cup of oats + 1 piece of pita bread +lettuce + teaspoon of olive olive + flax seed

Meal 7- Jacket potato with ½ cup of cottage cheese (low fat) + teaspoon of olive olive+2 eggs



3238 calories

101 fat

403 carbs

186 protein

wow that looks like a pretty crazy diet... but im not going for bulk.. im really going for Lean ! ! just really really toned and cut i don't want to be a bodybuilder or anything just like brad pitt that's the best example i can find... anymore links anyone ?

yes but you go through a bulking stage then you go through a cutting stage where you burn off the excess fat from the bulking stage therefore defining abs etc etc etc and looking like (cough cough)brad pitt

Chris

Heres a good one link http://www.ironmagazineforums.com/search.php

Try to eat 5 to 6 small meals a day.. Get a balance of protein, essential fats, and slow burning carbs at each meal.

Hi All.
ive got a couple questions and the reason i picked you guys is becuase u sound like u know what your doing..

A lil about myself :
im 19, 5'10 about 153 Pounds and im looking to workout and get on a plan and diet to get the same muscle fitigue like Brad Pitt ( i know lame example bu that's all i can think of right now ) . now ive looked over alot of links and most of them are for ppl 200lbs and over and plus i didn't really get lots of the stuff they were saying too.. ive also looked over the cutting and lean program.. helped me a little but i was wondering if you could help me further more ..

im ready to dedicate myself to this and spend about 5 days of the week for workout and saterday and sunday resting good right ?? i know all the foods i should eat to get lean from judi's shopping link for foods to get lean and cut so i have all the foods but i don't know how to put them all together in 5-6 meals a day and to get the right amount in each meal or what ?? so i need help in that department i see a reply with someones diet program but don't u have to fit one specially for you ? like your wieght hieght and stuff like that and your goal.. so i don't think that would fit great.

another thing is that if im eating all this food i guess i don't need protein shakes or anything else like that ? or should i do that ? right now im not taking anything cuase i have no clue what to take if i even have to take it lol.. so more help there..

now one more thing if u could help that would be the best.. ive been working out for 3 weeks on my major muscle groups just to start and warm up everything and get ready for a real program to commit myself too... and i was wondering what workout program i could use for that brad pitt body.. like could u make one for me or do u know any links that can show me a program.. ?? ive seen a link for all different workout's u can do but no programs remember im really really new so i woulnd't know how to put on togehter and i don't want to spend the money on a personal trainer out here its atleast $50 a hour for them so its to much for me that's why i come to u guys

as u can see im real new to this please help !!

Originally Posted by bulletproof1

here is a great link to read on cutting and bulking.
Guide to Cutting, Bulking & Maintenance

here is a great link to exercises you can do.
http://www.myfit.ca/exercisedatabase/exercise.asp

check those out and then come back and we will answer any questions you may have.

welcome to IM

Thats a good answer.

Originally Posted by SPIKE1257

Try to eat 5 to 6 small meals a day.. Get a balance of protein, essential fats, and slow burning carbs at each meal.

Hi, sorry for butting in but does that apply to women too?

Yup!

Originally Posted by shellspeare

Hi, sorry for butting in but does that apply to women too?

Good eating habits apply to everyone. Even women..

Originally Posted by shellspeare

Hi, sorry for butting in but does that apply to women too?

Yes, but it up to the individual to determine how much protein, fats, and carbs to have at each meal.. Depending on if you want to cut, maintain, or bulkup..

Ok to start, all the tools are right in that sticky. It breaks down for you how to figure out how many calories you need to cut and then further breaks down how to figure out different ratios. It's quite simple. Please try to figure out a diet plan and then we can go from there. We don't create diet plans for people here. Everyone creates their own then we critique them and help them get the best possible diet and results

Wow you guys are great im really excited now.. cuase i have my workout plan that will help me achive my goals and now i read everything once more and understand alot better. i need 34g of protein, 34g of carbs and 7.4g of fat a day but here is my question... do i take a protein shake right after mywork out ?? and if i do then wouldn't i have to lower my intake of protein for the whole day so that the amount of protein i take in at dinner will fit in with the 34G a day protein ?? might sound dumb but just making sure.. cause ive seen some shakes and they have like 34G of protein in it and if i take a shake then i would overload in my alloud protein intake for the day woulnd't I ?? sorry agian for asking all these questions...

Originally Posted by TheDeed

Wow you guys are great im really excited now.. cuase i have my workout plan that will help me achive my goals and now i read everything once more and understand alot better. i need 34g of protein, 34g of carbs and 7.4g of fat a day but here is my question... do i take a protein shake right after mywork out ?? and if i do then wouldn't i have to lower my intake of protein for the whole day so that the amount of protein i take in at dinner will fit in with the 34G a day protein ?? might sound dumb but just making sure.. cause ive seen some shakes and they have like 34G of protein in it and if i take a shake then i would overload in my alloud protein intake for the day woulnd't I ?? sorry agian for asking all these questions...

I think you read wrong. For a loose guideline, take in 1g of protein per pound bodyweight. I think the numbers you have are more relative to one meal. The key to gaining muscle and getting bigger is eating a lot, so take in as much protein as you can.

i have a post w/o shake right after working out and then have a full meal about 30 minutes after that. your body will use the nutrients from the shake almost immediately after working out.

Cut - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

Once you know how many cals you need to start cutting, now you can figure out your P/C/F ratio. Some of these ratios of Protein/Carbs/Fat many have successfully used are: 40/40/20, 50/20/30 or Isocaloric 33/33/33 to name a few.

Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals

To figure this out is alot more simple than you think. For example, to follow a 40/40/20 ratio for a 200lb person.
40%
Approx: 2400 cals needed to cut

Now do the math:

2400 cals 40/40/20
40% of 2400 = 960 cals need to come from Protein
40% of 2400 = 960 cals need to come from Carbs
20% of 2400 = 480 cals need to come from Fat

Now that we know where the calories need to come from, its time to figure grams.

960 divided by 4 = 240G of Protein
960 divided by 4 = 240G of Carbs
480 divided by 9 = 53G of Fat

Then divide this up by 5 to 6 meals a day add in 3-4 servings of Green fibrous veggies and your done. Be sure that most of your fat comes from EFA's


That's is what im basing it on and right above it says divide that into 5-6 meals a day but if u say a meal ??? wow that means i have to take in 170G or protein and 170G of carbs and 37 G of fat each meal ??? that seems a lot to me and remember im only getting. lean, cut, toned and definition i don't want to be a body builder.. now im confused. which one is it ?

37 g of fat each meal???????????
That aint right i don't think
I could make you up a little meal plan(might be good experience for me)

what is your weight height age etc etc

anybody else ? right or wrong ?

Originally Posted by TheDeed

and remember im only getting. lean, cut, toned and definition i don't want to be a body builder.. now im confused. which one is it ?

You are 5'10"/150 and you want to get leaner? With those stats you sound pretty lean already. Simply loosing weight and not building muscle will make you look very skinny/scrawny.

If you dont want to be a bodybuilder, then you may not need 1g/lb protein. Simple clean eating with balanced macros and watching your cals by keeping them below the recommended maintanence level with regular cardio should get you to loose weight.

However if you want to get lean AND show some muscle, then you have to bulk first. Which means you will have to follow a bodybuilders diet and lift weights to build some muscle mass. Then go on a cut and loose some fat to get defined (show muscle).

So before you go further, i suggest you decide on which way you want to go. Start by looking at members pics (preferable with the same height as you) and decide what you want to look like. That will give you a target goal of weight and bf to achieve. Then you can workout your diet to enable you to get there.

Alright well here is the example ( check out this members pic ) dodgethis and that is what i want to look like that is my goal.... now what program do u think i should go on and how do i ahieve that ? or like what diet should i go on .

Originally Posted by TheDeed

Alright well here is the example ( check out this members pic ) dodgethis and that is what i want to look like that is my goal.... now what program do u think i should go on and how do i ahieve that ? or like what diet should i go on .

That guy hasent posted his height and weight. so it will be difficult to answer ypur question. However here is another guy who is 5'11" http://www.wannabebigforums.com/showthread.php?t=50432
Now if you want to look like him. you need to be 165/8%.

So since you are lighter than him, you would definately need to bulk up and put on another 15-20lbs at least. You would have to do a bodybuilders diet and do some serious weight training for your ENTIRE body (dont just focus on arms and abs). It is recommended to put on between 1-2 pounds of weight/week.

Now that it is determined that you need to eat and exercise like a bodybuilder, you need to work out your diet. Here is what works for me. 1g/lb of protein. 20-25% fats and rest will be carbs. These total cals are to be spread out over 5-6 meals a day. The stickies recommended to you are a great source of info on how to work diets out as well as there is a link on what to eat. Read up on other threads where people are asking for their diets to be critiqued. This will give you some clues as well. Post your final diet meal by meal as Martinogdenbsx did above, along with your final cals and macros. And you will get some suggestions for improvement, if required.

What about protein ??
im thinking of doing 40/40/20 and right now it works to be like this
oh and yes that guy is a prefect example of what i want to achieve

240 Grams of Protein
240 Grams of Carbs
53 Grams of Fat

now that is per day.. so that sounds good right ?

as for my meals im going to have 5 a day

8:00 Am Now
12:00 Pm
3:00 Pm
*4:30* Work Out
6:00 Pm
9:00 Pm

Now Thats During The Week
And I Would Have A Potein Shake
Right After I Work Out. And On The
Rest Days And Saterday And Sunday
I Would Not Have One.. So Is That Good
So Far ? Or What's Your Suggestion ?

Sorry one more thing how much protein should i take in my protein shake right after my workout ?

wow one more question.. im trying to split up all the things im sapposed to eat in a meal all day and well i don't know how much protein or carbs or fat is in each thing and do i have to go to the store and look at every single item and find out cuase im just using the list judi put up with that cutting and bulking link... is there any links that would have all this stuff in it.. thanks agian and sorry one more time for me being so new.

ok guys help me out a little here... ive read some things from other posts and i want some imput on it and tell me if im really close or not..

240 G Protein
240 G Carb
53 G Fat

Meal 1 8:00 Am :
Cottage Cheese, Egg Whites, Yougurt, Bowl Of Oats, Apple , Cod Liver Oil

Meal 2 12:00 PM :
Tuna, Yougurt, Pear, Turnip, WW Bread, Safflower Mayonaise, Cucumber

Meal 3 3:00 Pm :
Whey Protein Powder, Bran W/ Extra Fiber, Sardines, Carrots

Work Out Ends At 5:30 :
Whey Protein Powder ( Post Workout Shake )

Meal 4 6:00 Pm
Chicken Breast Or Salmon, Brown Rice, Sweet Potateos, Brocoli, Green Beans
Spinach

Meal 5 9:00 Pm
Canned Salmon, Cottage Cheese, Insert Carbs Here, Cod Liver Oil, Brussel Sprouts

im trying here i still need help and thats why ive posted this.. please help and i hope i can get started ASAP

state how much you are having of each and is that your total amount of protein etc etc in the whole day???????

If you want to do 40/40/20 your above macros should be 240c/240p/120f = cals 3000. Which is 20x your bodyweight.

DONT start out by suddenly eating 3000 cals a day. You will make yourself sick. As this is your first bulk, i suggest first start by dividing your present meals into 5 and consume them at the times you have set for yourself. Do this for a week. Then increase by 200-300 cals a week until you start to see gains. When you do, stick with it and your training. Throw in a reasonable cheat meal or two every week to avoid boredom.

Use www.fitday.com to track your macros. Try and keep all meals in a similar calorie range and balance the macros (exception is the pwo shake). Always total the cals and macros of all meals to see if the total meets your requirements.

For your meals, always have some protein in every meal. Have some carbs in your first meal of the day(oats are fine). Shift the cottage cheese to the last meal as well as keep the carbs low.

Cod liver oil is ok during the winter(depending where you live), but preferably go for fish oil caps. There is more info about efa's in the 'guide to...'

When you say you will eat a cucumber do you mean a whole cucumber or a few slices? Measure out your food to make sure you are getting adequate amounts and repost your diet indicating how much of each item you plan to eat.

Martinogdenbsx is currently having his diet reviewed. study his thread to get clues on what to do and what not to do.

Sorting out your diet can be a bit challenging, but eventually you will get one fixed to suit you. It is all about trial and error. There is a huge amount of info to understand, but it is important that you do understand. The first step to sucess is knowledge. No you dont have to become a professional dietician, but just know enough to work things out for you. So read up!