Diet plan + Request for advice

[Decado]

Hey all,

First of all I would like to specify that I am a beginner to this whole "Fitness" thing, yes fitness. So far my life has revolved around bieng a couch potato. To be honest I dont think I have any muscle at the moment, I can barely do 10 reps on the 20's for dumbells. I have the belly etc. Anyway, I've been working on this for about two weeks now and I just wanted to make sure I was able to cope with starting a lifestyle change before I posted so I waited a bit.

Heres what I'm currently doing diet wise, any pointers woud be appreciated. Before I began this I used to not eat at all during the day and just down about three burgers in the early evening and that was it, maybe have some pizza pops late at night before going to bed (I know its horrible) Hardly ever drank water, just pop.

Currently with some advice from a friend, I've managed to turn it around. For fluids, I'm doing about 1.5 gallons of water daily. In terms of Diet, I dont really do any variety but I have a routine thing doing for eating.

7AM wake up, water, 30 min cardio, max incline 3.5 speed walking

7:45-8, First meal, 8 Egg Whites, half a cup of oatmeal. A little bit of salt in the eggs and the oatmeal is just plain in water.

11AM, 2 Pieces of brown bread with either lean turkey breast or tuna with mustard.

2PM, Small serving of brown rice, (Sorry, about half a cup cooked, not sure on the exact amount) with a protein shake.

5PM, 1 Chicken breast grilled with oregano and peppers, Broccoli slightly boiled.

8PM, Carrots, Protein shake, almonds

9PM, resistance training, Currently my friend is just making me do some basic pushups, situps, squats and dumbells. Makes me pretty sore all over but he advised me this is just to get my body in shape to start isolating muscle groups.

11PM, Glass of 2% milk

12ish sleep.


For suppliments, its just the protein shakes and hydroxycut.


Any pointers or advice you fellows can provide. Im just starting out but im extremely motivated atm and working hard, so I dont know much besides the basics like eating more meals a day etc.


Also, forgot to add, my priority at the moment is to loose fat and build more muscle once I can get that under control. Body wise, I have really thin arms, most of the fat is in my midsection and ass as well as some on my chest and thighs. I'm currently 5'8 at 205, most of which I think is fat.

Two weeks have gone by but I dont see any changes on the weight scale, could it be because I'm drinking so much water now and when I did my weighing I was dehydrated or something?

[ScottC]

Originally Posted by Decado

For suppliments, its just the protein shakes and hydroxycut.

Any pointers or advice you fellows can provide. Im just starting out but im extremely motivated atm and working hard, so I dont know much besides the basics like eating more meals a day etc.

Also, forgot to add, my priority at the moment is to loose fat and build more muscle once I can get that under control. Body wise, I have really thin arms, most of the fat is in my midsection and ass as well as some on my chest and thighs. I'm currently 5'8 at 205, most of which I think is fat.

Two weeks have gone by but I dont see any changes on the weight scale, could it be because I'm drinking so much water now and when I did my weighing I was dehydrated or something?

No, water will not come into play, unless you are weighing yourself at different times of the day. I always weigh myself first thing in the morning after relieving myself.

Figure out the calories of the diet you posted. I bet you are undereating your calories. Read the stickies in the Losing Fat and Nutrition forums for help on nutrition. You need to figure out the cals you need per day for fat loss vs what you are actually eating. Keep track of everything.

Doesn't matter where your fat is located. You can't spot reduce, so as the fat comes off it will come off all over.

[chaosad420]

Fasted cardio is unwise.

Check out the Rippetoe workout plan in the workout forum.