New here

[justryin]

Hello everybody.
I have been reading the forum for awile now and ive decided to make a post.
Alitle about myself:
Im 26 i live in canada and have a great girlfriend and a great career. When i was in college i was in (my oppinion) great shape but since then i have been focusing on obtaining my dream career. I reached that goal late last year and got my job now i feel its time to shift my focus on my fitness goals.
I work shifts so i have a few challenges when it comes to eating healthy and working out but im doing ok so far.

Ive started a plan that i developed through reading bb forums and advice from a competing body builder at my work heres the jist of what ive been doing for the past week and the reaults.

Breakfast: ( for me can be anytime of day or night) a blended smoothy of mixed frozen fruit, protien powder (whey iso) low fat yogurt ( 2 table spoons) orange juice ,banana and i take a multi. ( was thinking of adding oats)

Lunch i just eat a lean protien with salad

Snack protien shake

Work out- with cardio

Dinner- carb time again a small ampunt of rice or potatoe with another lean protien like chicken fish or lean beef.

Snack before bed a salad with mixed veggies and sometimes lean meat if im hungry.
My goal is 1650 cals a day clean.
Ive held back my coffee addiction to one a day then green tea after that (hardest part for me on night shifts)

Since last week ive lost 10 pounds- mostly water. I was 208 and now 198 id say aroud 17-18 percent body fat.

Now the reasion why im here. I am here to stay motivated and continue to educate myself and hopefuly motivate others. ..... I am posting all on an iphone so please excuse the spelling and grammer errors. Also i appeeciate all the advice given but im not here to have pointless arguements

Thanks everyone kcco

[mediumraw]

Welcome.

I would give the stickies a good, thorough read.

[justryin]

Thanks. I read through them pretty often.
I forgot to mention that in 5'11 and eat every 3 hours

[justryin]

Work out went great today on my day off work, shoulders and cardio followed by a home made fruit smootie.... Basketball tonight will be difficult with the sore legs

Im thinking about posting pics but not sure yet

[mediumraw]

Thanks. I read through them pretty often.
I forgot to mention that in 5'11 and eat every 3 hours

I'd read them again.

[justryin]

Mediumraw i appreciate the quick response and i have read over some more stickeys Im obviously missing something because im not sure where im going wrong, can you please direct me to an area of the sticky i can read. My focus is back and i appreciate any advice. Thanks



On a side note in back to 200 lbs thia morning its my last day off work until monday so i will take advantage and go for a long bike ride on the trails followed by a back work out at the gym.

Averaging 215 gs of protien a day my carb/ sugar intake is abit too low but i feel fine no lack of energy or focus.

I have no problem putting on or keeping muscle but i have a problem losing the extra fat.

My weight loss has been too rapid to far losing 10 lbs in the first week, i have calibrated my cals to lose 1.5-2 lbs a week

Any advice will be appreciated

[justryin]

Ok so ive done a lot more readin and i think i have a slightly better grasp on this whole science lol.

Maintence cals for me: 2400 cals a day
Goal cals are still around 1700 a day although i havent crafted my macros just yet.
Ideally id like to trim down some body fat, so i am setting the goal of 1G of protien for each LB of mass (195-200gs) a day.
Carbs are still a bit of a mystery for me i would like to keep the energy and mental focus but would also like to keep them around half of my protien intake (critism/suggestions?).
Fat. I have a hard time tracking fat intake because i take fish oil pills but oter wise from food id like to stay around 50 gs (minimal trans)
Break down
Fat-35 %
Carbs-20%
Protien- 45%

I would say in around 15-18 % body fat around the somic and sides mostly.
I would consider myself pretty active. The down side is my shift work makes it difficult to eat consitantly but i am focused.

Any criticism or advise (or links to helpful previous post) you think would be relevant or helpful please pass on.

Also once again i am sorry for spelling errors im still getting used to the iphone lol

Thanks

[justryin]

Today's macro
Carbs-128gs
Fats-35 gs (too low)
Protien- 100gs also too low. Im gavi g trouble reaching my protien goals, i dont like the idea of supplementing too much in shakes. N e one have any quick easy protien soutces they wish to share?
Total cals 1224 plus i have one more meal before bed likly some natural penut butter. I need to get my cals up and get balanced but im having trouble

Work out was at work (gym rating 6/10)
Arms
Bi tri 20 min run

Id like to share pics to gain interest in this log but i am not very good with techy stuff lol