help me... before I eat again.

[darthquagmire]

I hope I am posting this in the right place. I work out 5 times a week, cardio and weights. I weight myself everyday and ya I know its bad too but its a habit and its part of what I do everyday. So anyway I try not to eat late at night, I wake up, drive to the gym (its like 45 minutes away and 10 minutes from my work) and then work out, at work I have a coffee and some organic oatmeal, then for lunch I have a small lunch, piece of chicken and some greens. and thats about it for the day. Feels good to weight myself the next morning and not way over 165. If I dont eat at night I weigh in about 163-162. On the weekends though I binge eat. My problem is that when I work out I am wanting to eat everything, is it bad to eat late? I am so ready to leave work, and head straight to subway for some eat right eat fresh (the sandwich not the jared fogle groupies) topped with a ton of meats and bad stuff. My friends tell me to eat anything I want when I work out but I feel so self conscience and guilty afterwards. What do people that work out do? I am REALLY new to working out too. (ive lost 18 pounds in 5 months)

[Domicron]

seems like you're having a rough time with food and body image. it doesn't seem like you're overweight at 5'10 and 166.

might want to find someone to talk to about why you feel so scared and guilty about food.

[sevenhm]

There's nothing wrong with weighing yourself everyday( assuming its once a day and not multiple times a day). There's nothing wrong with eating late. There's really nothing to avoid in terms of foods besides industrial trans fat or things you're intolerant to if any. What matters is that your overall diet is nutrient rich and sound. View the spoiler below and follow the guide. If your guilt and negative associations with food isn't related to misinformation then get professional help.

Spoiler!

1. Calculate your calories using the stickies below or IIFYM Calculator
2. Apply a 10% deficit or surplus to your total intake based on your goal.
3. Make adjustments on a 2 week basis. Raise or lower your intake by 100kcal of whichever macronutrient you prefer provided minimum fat and protein requirements are met.
4. Track your weight daily or weekly at the same time of day for accuracy.
5. Aim to lose or gain 1-1.5lbs per 2 weeks. More overweight individuals may safely lose up to 2-3lbs per week.
6. Pick a novice program and be consistent.
7. To track your macros use an application such as MyFitnessPal , Cron-O-Meter , MyMacros+ , Fitocracy
8. Acquire a food scale to accurately track your macros. How to use a food scale Food Scale 101

Must read:

• Micronutrients matter.
  
• Eating the same thing everyday can deprive you of other micronutrients thus variety in your diet is important.
• Dietary fat is essential. The only bad fat is industrial trans fat.
• No specific diet is necessary to acquire weight loss. What matters is that you are in a caloric deficit.
• Depending on your carb intake when you increase/decrease you may see immediate weight gain or loss do not panic. Do not micromanage your intake per day, instead make adjustments on a 2 week basis.
• Women during their menstrual cycle may experience larger swings in water weight do not panic stay the course.
• Nutrient timing is largely irrelevant unless you're a serious athlete.
• To look up the nutritional content of food head to NutritionData , CalorieKing , Caloriecount
• For information regarding vitamins or supplements head to Examine
• For ideas to compose your own meal plans based on your macros head to Eathismuch
• Eating tuna everyday is not healthy see spoiler.
  Spoiler!

  EPA Guidelines:

  Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
  Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
  A better alternative is canned salmon (mostly sockeye or pink from Alaska), which is low in contaminants and high in heart-healthy omega-3s. It’s also sustainably caught in Alaska and similarly priced, making it a great choice all around.
  

Please refer to:
Calculating Calories and Macronutrients
Nutrition For Newbies & Must Read Threads
Discretionary Calorie Allowance
The dirt on clean eating

Novice Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Jason Blaha 5x5
Starting Strength
Push/Pull/Legs


MyFitnesspal starter guide( If you want to learn how to calculate bulk recipes per gram, enters foods you often eat in grams rather than calculate serving size,quick add macros.)

Spoiler!

[foodandfitness]

Congrats on the weight loss.

Maybe you could start by telling us your goals.