***Please help me with my diet and my overall workout

[20450]

I've been trying forever to lose weight and put on muscle. I have lost 10 pounds from the picture that i'm about to post, but i still look and feel the same. I weigh 210lbs now, 5'11 and 26. The second picture of me is 2 years old and i weighed 175 then. Still, i cant seem to put on muscle or im doing something really wrong . I have a BF of 30%I have been dieting for the fast 3 week and i haven't seen much change. I dont know the macro for my diet, but id say i eat around 1500 calories a day. I have doing the remittance diet- eating only from 10am to 6pm. Please please help me. What exercise should i do? the one to build muscle or lose fat? Please help!!!

My recent pic: http://i62.tinypic.com/5547rd.png
2 years ago: http://tinypic.com/r/14c60d5/8

My diet:

10:00am- 5 egg white with tzatziki and a half bowl of oatmeal

11:30am- Quest bar

1:30- salmon fillet grilled with brown rice and bell peppers and asparagus and half a avocado

3:30- whey protein with water

6:00- Chicken breast with half a sweet potato and half a avocado

Workout/exercise:
10:30 am- i walk to work 2.5 km and walk back- another 2.5 km

Monday- Chest and tri - post 30 mins elliptical
Tuesday- back and bi - post 30 mins elliptical
wednesday-legs and shoulders - post 30 mins elliptical
thursday- REPEAT and sunday REST

Supplements:
Omega 3, flaxseed oil, iso100, multi and xtend

[ErikTheElectric]

1. Pick a goal, lose weight.. or gain muscle (you can't do both at the same time).
2. Eat in a 500 calorie deficit, or 500 calorie surplus. Depending on your goal.
3. Get on a beginners lifting routine that has you doing compound lifts.
4. Get adequate protein. There are no foods to eat or not to eat. A calorie is a calorie regardless of the source.
5. Read the stickies.

[20450]

1. Pick a goal, lose weight.. or gain muscle (you can't do both at the same time).
2. Eat in a 500 calorie deficit, or 500 calorie surplus. Depending on your goal.
3. Get on a beginners lifting routine that has you doing compound lifts.
4. Get adequate protein. There are no foods to eat or not to eat. A calorie is a calorie regardless of the source.
5. Read the stickies.

If i do lose weight, i dont want to look the same as the second picture. I want to put on mucle

[JichaelMordan]

If i do lose weight, i dont want to look the same as the second picture. I want to put on mucle

OP gain muscle (and some fat) first then lose the fat. Trust me, its way easier that way.

[20450]

OP gain muscle (and some fat) first then lose the fat. Trust me, its way easier that way.

So i should stop doing cardio and focus more on muscle building?

[ErikTheElectric]

So i should stop doing cardio and focus more on muscle building?

NO.


Do cardio, get in a slight calorie surplus, lift heavy.

[20450]

Can I do the ic 5x5? What exercise should I do? It takes forever for me to put on muscle mass.

[ErikTheElectric]

Can I do the ic 5x5? What exercise should I do? It takes forever for me to put on muscle mass.

Refer to post #2.

[20450]

Refer to post #2.

Would it work?

[kgts]

I'll be honest here, stop lieing about your diet. If you ate like that, you wouldn't look like that period. You're only fooling yourself.

[20450]

I'll be honest here, stop lieing about your diet. If you ate like that, you wouldn't look like that period. You're only fooling yourself.

I started that diet 3 week ago. i am not seeing any results. I dont know if its my workout or my diet. Please guide?!

[kurse196]

I started that diet 3 week ago. i am not seeing any results. I dont know if its my workout or my diet. Please guide?!

Track your diet on a site like myfitnesspal.com to see how much you are truely consuming.

[kgts]

I started that diet 3 week ago. i am not seeing any results. I dont know if its my workout or my diet. Please guide?!

3 weeks isn't much, but with a diet like that you would see them. I suggest you look into your training and up the intensity.

[20450]

Track your diet on a site like myfitnesspal.com to see how much you are truely consuming.

To be honest, I'm going to follow the diet as is. Let's see what I see.

[kurse196]

To be honest, I'm going to follow the diet as is. Let's see what I see.

It takes 5 minutes to track the days food.... If you want to lose weight remember Calories in < calories out

[ErikTheElectric]

It takes 5 minutes to track the days food.... If you want to loose weight remember Calories in < calories out

Lose weight =/= loose weight


Sorry, pet peeve.

[Domibear]

For THE LOVE OF GOD OP, if you are going to ask for advice, and guys come in willing to give you it, then accept it! Erik literally just gave you the 5 steps to success as a beginner.

[20450]

For THE LOVE OF GOD OP, if you are going to ask for advice, and guys come in willing to give you it, then accept it! Erik literally just gave you the 5 steps to success as a beginner.

I am taking everyone opinion into consideration- thats why i'm on here.

[kurse196]

Lose weight =/= loose weight


Sorry, pet peeve.

GOD DAM **** MY SPELLING. 2nd time you've corrected me lol

[20450]

anyone else?

[ErikTheElectric]

anyone else?

Negged.

[20450]

anyone else willing to helpout? i got a lot of fat loose skin that im wanting to lose. I'm thinking of doing cardio in the mornings and weights at night. Would that help me be defined?

[kurse196]

anyone else willing to helpout? i got a lot of fat loose skin that im wanting to lose. I'm thinking of doing cardio in the mornings and weights at night. Would that help me be defined?

Everyone in this thread has told you what to do. If you still choose to ignore it, it's your own fault.

[singeress]

Everyone in this thread has told you what to do. If you still choose to ignore it, it's your own fault.

This

[20450]

Everyone in this thread has told you what to do. If you still choose to ignore it, it's your own fault.

I dont chose to ignore it. Ii just want to know should i build muscle first then lose fat? or can i bring down my BF and also build muscle

[kurse196]

I dont chose to ignore it. Ii just want to know should i build muscle first then lose fat? or can i bring down my BF and also build muscle

Can't build muscle and lose weight at same time. Pick one. Given your weight, I'd cut first

[20450]

Can't build muscle and lose weight at same time. Pick one. Given your weight, I'd cut first

So I should just do cardio and no weights? Do weights after I lose weight?

[kurse196]

So I should just do cardio and no weights? Do weights after I lose weight?

holy fuark.

EAT A CALORIE DEFICIT
START LIFTING WEIGHTS (GET ON A PROVEN PROGRAM)
DO CARDIO

LOSE WEIGHT

PROFIT

[20450]

holy fuark.

EAT A CALORIE DEFICIT
START LIFTING WEIGHTS (GET ON A PROVEN PROGRAM)
DO CARDIO

LOSE WEIGHT

PROFIT

Lol thanks