Help me get started! (typical noob thread)

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Ok, I guess I'll throw in a little background story.

I've been a fatass most of my life. I guess too much video games growing up. I've been on a gym twice. The first time I was in high school. Before the clases started and all that I lost like 25 pounds. Then I stopped going, but modified my eating habits and lost 25 more. Hurray? Nah, I gained it all back in a couple of years.

The second time I was at the gym it was after High School, didn't lose ****. It was a couple of weeks worth of workouts, then University classes started. Cant mess with it. So, my meals was like 2 times a day, breakfast and "whatever". "Whatever" means some cafeteria stuff, fast food, subway, whatever. My snacks were basically junk food and sodas.

When I finished college I ended up at 330, so I started to eat a little healthier and lots of water. Couple of years later a chick at work told me I looked a little leaner (or less fat if you will, haha) so, I weighted myself and was around 293. It was curious to me, cause I wasn't like on a diet or whatever, just small changes. But that motivated me to make a change for myself and lose weight.

I can't really fit gym time, so I decided to get me some stuff to workout at home after I get from work, (around 10pm). I got right now a "good" elliptical machine, a ****ty cycle, some dumbbells, a "dumbbell bench", some elastic tubes (bodylastic) and a couple of things.

Right now I'm doing 15 minutes of Cycling. Then 30 minutes on the elliptical on a preset workout which varies the resistance levels, while you try to keep up to speed (HIIT??). And another 15 more minutes on the cycle. So, that's my cardio 6-7 days a week. Also I'm doing full body workouts 3 times a week with dumbbells and the tubes. But there's a missing piece of the puzzle. Nutrition.

I wanna do the "lose weight and build muscle" thing, but there's a lot of stuff confusing me right now. I'm basically a 3-4 meals eater. Mostly a ****ty breakfast (like a ham and cheese sandwich with a glass of Tang). A big ass meal. Sometime a 3rd meal around 3-6pm. And some cereal on late night. I know it's wrong, so I'm willing to change it.

So, here's where I need some help. How much should be my caloric intake? Using this calculator (http://www.theloseweightdiet.com/lose-weight2.html) my maintenance level should be around 3500.

So, what should be a typical breakfast? A cup of oatmeal, some toasts and a fruit? Oatmeal and a ****load of egg whites? Can I eat like 2 cups of oatmeal and the 2nd meal a fruit and juice? I have a clearer idea on meal 3 and 4. Maybe some rice and chicken, then salad or whatever (I don't have a meal plan yet). Ok, meal 5 and 6... Can 5 be a fruit and juice and 6 be maybe a pre-workout drink or something? I'll be working out around 9:30 and 10pm, after work.

Ok, now my last questions (I really need help!), after I workout I'm always hungry (I guess is the lack of proper nutruition during the day). What could I eat just before the bed? Cereal with skim milk? Protein shake (even if it's recomended for me at this stage)?? I guess that actually would make it meal 7 I don't know. I'll be on the supermarket tomorrow so, I'll try to make a list before I get there.

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On my last "check in" with the doctor, I had no problems regarding sugar, cholesterol or blood pressure. And I was heavier than today. I'm currently at 283.

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bump!

[wlknier]

continue your cardio and exercise...you appear to have that on lockdown

I'd aim for 2500 cal/day....make it clean....high complex carbs, high protein, low fats, sugars, salt

I was at 289 a year ago and am now almost down 100lbs yet I'm still eating 2500 which is a calorie deficit for me...my meals look something like this:

Some abbreviations:
1 WG = 1 Whole Grain = 150 Calories = 1/2 cup rice = 2 slices whole grain bread = 1/2 cup oatmeal = 4F/30C/6P
1 Shake = 1 scoop Whey protein shake mixed w/ water = 120 calories = 1F/3C/24P
Lean Meat = Baked Chicken, Deli Meats, Ham, Turkey, 85/15 or leaner ground beef, Steak, Fish, Pork, Egg(1 egg = 2oz)
1 Cup Green Veggies = Spinach, Broccoli, Peas, Romaine Lettuce(iceberg lettuce is garbage, just a filler)

Meal 1(Breakfast): 1 WG, 3 eggs, 1 cup Veggies or a fruit = 450 Cal
Meal 2(PreWO/Snack): 2 WG, 2 Shakes = 450 cal
Meal 3(PostWO/Lunch): 2 WG, 2 Shakes, 1 Banana = 550 cal
Meal 4(Snack): 1 WG, 6oz Lean Meat - 350 Cal
Meal 5(Dinner): 1 WG, 8oz Lean Meat, 1 Cup Veggies = 500 cal
Meal 6(Sleep): 1 WG, 8oz Cottage Cheese or 1 Shake = 250 cal
Totals: 2600 calories

Supplement with a fish oil capsule with every meal & a multivitamin..add a caffeine pill and green tea extract if you're feeling tired all the time. Avoid all sodas...anything with high fructose corn syrup...aspartame isn't going to help either. Just chug water. Never drink calories. Go ahead and cheat once a week, it'll be important mentally and help keep your metabolism going WTF?

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Thanks man!!!!

I made a little list and got me some Romaine, brown rice, some tuna, bananas, etc. I got a streamer also, since I can't cook **** on a stove. Let's get it on!

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Sorry, I don't post a lot, but here's a little update. Week 24. 239.9! I want to thank wlknier for the tips. His progress also are truly inspirational (no mancrush). I still on my 2,500, works like a charm!

I'm past the full body workout. Now I'm still trying to figure out a good split workout I could do with dumbbells and resistance tubes. Need more arms/chest so. If anybody has a recomendation, let me know! I'll post pictures later on.

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Ahh ****, I forgot. I'll do legs on weekends at the local gym. The rest of the week I'll be at home. I don't have much time during the day, and I get home around 9:30. That's why...