help, im losing weight!

[willus72]

okay im back. im still having problems with my diet. im really not very good at this stuff. but i do understand that bbing, is done mostly in the kitchen,and i still cant seem to get this important part of it to a science.

now ive been trying to eat what everybodyelse is eating for now untill i can get my own thing going, but i need to get my own thing going now. ive been eating the average foods for about 2 weeks and been working out for about a week. now i know this is not enough time to see anything but, i dont want to wait a few month, after something has gone wrong, to find out i have done something wrong.

ill give you a little info on myself and hopefully you can help me figure out how many calories, and other nutrients i should be working towards per day:

me:
20y/o
166 lbs (was 167 a week ago)
5'9"
very high metab

gym:
mon- back/bi
wed- shoulders/legs
fri- chest/tri

my unorginized diet:
1- chex or oatmeal
2- whey shake
3- whatever i can get my hands on, usually some sort of olive garden pasta
4- shake
5- steak/chicken/yogurt
6 shake

supps:
oneaday multi

now i know my diet is all screwd up, but meals 1-4 im at work with no lunch break so all those shakes is about all i have time for. since i work at olive garden i have access to pasta dishes whenever i have time to eat. that is my diet on a good day, usually i dont eat nearly enough. this is bad i knoe, but this is the biggest slump that i am having trouble with. lately ive been eating alot of subway, keep in mind i have been eating strictly fast food for the past 5 years so my daily routine has been dependent upon other people making me my food.

what i need to know is how to count nutrients.
like on average how muany carbs, protien, fat, sugars, etc.. should i be trying to get. now i know this all depends on the person but i just need something to work with. since i am having a herd time trying to eat what everyone else is, i just want to try to set my self up with a diet that fits more in with my daily routine. which brings me back to my weight gainer question again. i understand the stuff is highly contoversial but it is something i feel that i may need temporarily. so what should i be looking for in one, or what brands are good. im just really bad at eating and i need a swift kick in the ass to keep me going. somebody please help beacaus i am horrible at this.

thanks

 

[nR_Kris]

i dont feel like im an expert but i can help u with some, u should be eating at least 1gm of protein per body weight, the carbs depends on your goals, calories 20xbody weight, try this for 3 months if u dont see any results jump to 2 gms per bodyweight

 

[kvyd]

dude one pound i wouldnt worry with i read somewhere water weight can flucuate up 7 pounds a day i dont know how true it is but one pound isnt much of a problem. But if you think it is just eat one more meal or more at your chex or shake meals... replace chex with like fiber one.

 

[aztecwolf]

eat much more my friend, it's helping me out a lot

 

[willus72]

yeah im not too worried about the weight, im up a pound today. the reason im conserned is that i know im not eating enough. my thing is that i have no idea what i sould be eating and when. like i knoww what tyoes of food, wnhat i dont know is waht nutrients do i need and what time of day do i need them. like should i try to get in xxx amount of protien befor i go to sleep, or xxx amount of xxx right after i wake up.
Kris thanks you helped me alot, that is exactly what im looking for. i need to know what i am looking for when planning a meal. or should i just keep stuffing my face, and quit bitching? i may be reading into all this too much but i keep hearing people say eat this at this time, make sure you get complex carbs, etc... i dont know what the hell any of that is. i can grill a hell of a steak though, lol.