Thread: Need Help!...please

I have so many questions its just sick...but i wanna start with this....i'm 32 yrs old....i'm 5'8 195lbs.....i've sat around for the last yr from depression and anxiety due to many deaths in my family...not workin and workin out i packed on almost 30 pds of fat ....my belly feels as tho its bloated out but i can grab the fat...i went from a 33 inch pants to 36-37....i wanna get rid of this fat...i also gained some love handles outta this....my whole life i've been scared to take of my shirt because i've always had a lil somethin there.....so now somethins tellin me to change....i wanna beable to take my shirt off and be proud of my body and not ashamed..i think i got control of my depression and am ready to kick my life into overdrive...thats where i need your help....i've been readin the forums and been workin out with a 4 day split...I'm lookin for a body that people will say Damn he's built good...or the women will say wow!


MON-Legs
Tues-Chest,Triceps,Ab's
Wed-Rest-maybe cardio
Thur-Back,Biceps,Ab's
Fri-Shoulder's,Traps
Sat-maybe cardio
Sun-Rest

Diet is like this....not exactly awesome but any advice appreciated

i try to eat every 2-3 hrs during the day....drinkin water the whole time i'm up

Mornings-Cereal-skim milk
mid morning- sandwich-turkey-light mayo white whole wheat bread
Lunch-chicken breast-salad(salsa) baked potato
pre-workout-protien shake-banana
post-workout-protein shake
Supper varies...always chicken,lean beef,potato,veggie-creatine


after that i eat a couple more times before bed

3 egg white's some baby carrots

before bed-cottage cheese

Now if u can tell me where i can improve i'd be so thankful...i'm diein for advice and help...i just want some improvements for summer and the rest of my life....please help!

using cardio to supplement fat loss is fine but lowering bf will primarily be a product of diet.

welcome to IM z-k. start by checking out the stickies in the nutrition and training sections. it's a lot of information to take in but a great place to start. my first observation is that you're not eating nearly enough for your stats. as a baseline, you should be eating around 2,500 (give or take) calories on a daily basis to cut. just under 3,000 for maintenance. with that said, you've got some adjustments to make in your diet for sure.

congrats on making the decision to change your lifestyle and overall health.