Decided enough was enough

[GamecockFan8806]

So I'm a 28 year old male who has always eaten whatever I wanted and consider myself to be weak from a strength point of view. I've never been to a gym because growing up I was always naturally skinny. Unfortunately time has caught up to me and I'm now seeing the weight add up particular in my belly making me skinny fat. I'm getting a gym membership tomorrow and I've already bought a set of supplements for fat burning and cutting. The big challenge I will face is giving up smoking, alcohol, and of course finding a proper diet. Unfortunately I've always hated rabbit food growing up so I'm looking for suggestions on what I can and cannot eat. My ultimate goal is to get my stomach flat and hopefully earn a 6 pack and then I'll work on adding must and increasing my strength. Can anyone give me the absolute no no foods that I have to stay away from. I only drink water so that is at least one positive I have going for my start on this journey.

[djc2219]

If you want 6 pack abs be prepared to work hard for them...realistically it will probably take a few ears for you to build enough muscle for a 6 pack unless you have amazing genetics. There's a poster on here who eats only ice cream for like a month and still manages to lose weight, it's about eating at a caloric deficiency meaning you eat less calories than what your body needs for the day.

[GamecockFan8806]

I usually only eat once a day. I tend to around 4pm. I've been told that isn't good

[boo99]

I usually only eat once a day. I tend to around 4pm. I've been told that isn't good

Optimally, for MPS, spread out your meals/protein during the day

Industrial trans fats would be a no no food

You can still eat whatever in moderation if you want to lose weight, as long as you are eating under what you are expending, and the food meets your nutritional needs (Macros/Micros/Fiber)

Props on the gym membership, however I hope you use it to gain overall LBM and not just primarily to get 6 pack abs

[GamecockFan8806]

I have a friend who lives in the gym ready to put me on a routine.

[Grizvok]

I have a friend who lives in the gym ready to put me on a routine.

It's probably going to be terrible.

[boo99]

It's probably going to be terrible.

Likely

OP--->see the links in Grizvoks Sig for suggested routines/sticky

[GamecockFan8806]

He is in great shape. Says he's going to have me do some insanity but not daily. Wants me to lift as well

[Vandeman17]

Have you read the stickies?

[gbullock32]

He is in great shape. Says he's going to have me do some insanity but not daily. Wants me to lift as well

Just because he is in great shape does not mean the program is any good.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Clean Eating Myth
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein

Spoiler!

Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins

Spoiler!

Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil

Spoiler!

Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine

Spoiler!

Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs

Spoiler!

BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you. BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Fat Burners

Spoiler!

Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts

Spoiler!

These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer

Spoiler!

These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA

Spoiler!

CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine

Spoiler!

Glutamine is pretty much useless, save your money.

[desslok]

List of foods I stay away from:

Rat poison
Smooth peanut butter
Truffles

[GamecockFan8806]

I'm what is described as skinny fat. Small wrist and very little lean mustle. Long and lanky. Everything I read is confusing. Says cardio and diet would make the situation worse but I would think I need to burn fat. I don't wanna try to bulk up and gain more fat. I'm probably just going to find a personal trainer

[gbullock32]

I'm probably just going to find a personal trainer

If you are dead set on wasting money than this would work for that; most trainers are idiots.

[WolfRose7]

I'm what is described as skinny fat. Small wrist and very little lean mustle. Long and lanky. Everything I read is confusing. Says cardio and diet would make the situation worse but I would think I need to burn fat. I don't wanna try to bulk up and gain more fat. I'm probably just going to find a personal trainer

or you could read the info Bullock has already linked and learn 10x as much as what the trainer will tell you most likely.

[GamecockFan8806]

Nutrition is going to be my biggest enemy due to the fact I hate rabbit food and I'm lactose intolerant.

[desslok]

Nutrition is going to be my biggest enemy due to the fact I hate rabbit food and I'm lactose intolerant.

Sounds like you are kind of dead set on learning the hard way. See you in a few months when your post lists all these things you tried and that "nothing is working"!

[Domicron]

The big challenge I will face is giving up smoking, alcohol, and of course finding a proper diet. Unfortunately I've always hated rabbit food growing up so I'm looking for suggestions on what I can and cannot eat.

Small wrist and very little lean mustle. Long and lanky. Everything I read is confusing.

Nutrition is going to be my biggest enemy due to the fact I hate rabbit food and I'm lactose intolerant.

this all sounds like someone setting himself up to fail. too lazy to read, doesn't like eating vegetables, small wrists (so you think you can't lift?), etc.

you know you need to eat better, you know you need to exercise and stop drinking and stop smoking. that's all you need to do. go do the plan your friend is going to recommend. even if it's **** (it'll probably be ****) it'll be better than not exercising (unless you get yourself hurt). find some vegetables you like to eat and learn to how to cook them. work on cutting down on the drinking and the smoking. there's support groups and medication and counseling etc.

you're probably smart enough to know that nothing is going to come fast or easy, so stop with the whining about "oh i can't drink milk" (whey protein is very low in sugar [lactose] and there are isolates available, also pills with lactase enzyme and milk that's been treated with said enzymes) "my wrists are too small" etc.

people here are offering you good information. if you want to succeed, reread the replies in this thread slowly and carefully and ask questions when you don't understand something.

Just because he is in great shape does not mean the program is any good.

this is the first line and it needs to be repeated. just because someone has success with something, it doesn't mean they can teach it to others. because teaching is a different skill than the doing.

[GamecockFan8806]

Drinking and smoking will be overcome easily as I've already started that journey. Use to drink 3-5 days a week and smoke a pack a day. That's down to 2 days a month and 5 a day so I've nearly gotten that overcome. The comment about my wrist were meant to show body type I'm starting with and not a excuse. I've never put time into working out as I grew up slender and running was one of my strong suits. I've read everything that was posted and took it for the advice it was meant to be. I stated that I'm lactose so I won't be doing dairy products and rabbit food makes me gag but I will look for supplements and vitamins that will help.

[chemo29]

I've always hated rabbit food

I hate rabbit food

rabbit food makes me gag

besides hardcore vegans, I can't think of anyone who would actually eat rabbit food

try human foods you like, in moderation

[ErikTheElectric]

So I'm a 28 year old male who has always eaten whatever I wanted and consider myself to be weak from a strength point of view. I've never been to a gym because growing up I was always naturally skinny. Unfortunately time has caught up to me and I'm now seeing the weight add up particular in my belly making me skinny fat. I'm getting a gym membership tomorrow and I've already bought a set of supplements for fat burning and cutting. The big challenge I will face is giving up smoking, alcohol, and of course finding a proper diet. Unfortunately I've always hated rabbit food growing up so I'm looking for suggestions on what I can and cannot eat. My ultimate goal is to get my stomach flat and hopefully earn a 6 pack and then I'll work on adding must and increasing my strength. Can anyone give me the absolute no no foods that I have to stay away from. I only drink water so that is at least one positive I have going for my start on this journey.

No one is going to spoon feed you information.

The only "no no foods" you should have on this "list" are foods that YOU DO NOT ENJOY and foods that you may be intolerant to.

[Lifts4longevity]

Reading and doing research are very helpful for beginners, but I say focus more on making small daily changes with nutrition (hot oats and fruit + a protein shake for breakfast, for example), and get into the gym to start lifting ASAP. Getting started is the main key. There are a ton of people on this forum who didn't know anything about health, nutrition, exercising, building muscle/losing weight (etc), but that didn't stop them from jumping in and getting their feet wet.

None of this is going to come easy for you, but once you begin, you'll start seeing positive changes soon enough. The worse off you are physically, the more you need fitness and a healthy lifestyle on your side. Get that buddy of yours to help you begin the change. Once the healthy habits develop, you won't be sorry you gave up smoking and drinking. At least give it a shot before throwing in the towel. Who knows, if you're like many of us, you'll actually enjoy a healthier lifestyle.

And FYI, if you're eating rabbit food, you're doing something wrong. I've juiced veggies and fruits for years, tried all kinds of yucky looking health food, and fasted plenty of times, yet I would NEVER eat rabbit food! For the record, I'd also stay away from dog food, cat food, fish food, and toilet water if I was you. Regardless of how much the dog likes it.

[EjnarKolinkar]

consider myself to be weak from a strength point of view.

The big challenge I will face is giving up smoking

Think about starting with the strength project as the priority in the gym. Quitting smoking has massive carryover to all aspects of life.

[TheShadowMan]

Sweet trollthread.

[GamecockFan8806]

So update. Ive quit smoking completely going on a week and I've given up everything but water. Eating smart and healthy. I eat fish, eggs, and spinach nearly everyday in some variation. I'm extremely sore but I feel like my workouts are going well. I started my journey at 205 pounds and I'm around 197 now. I'm lifting heavy short reps 5x5 and running every 3 days or so. I'm definitely enjoying the change in lifestyle and I hope to continue seeing improvements.

[gbullock32]

So update. Ive quit smoking completely going on a week and I've given up everything but water. Eating smart and healthy. I eat fish, eggs, and spinach nearly everyday in some variation. I'm extremely sore but I feel like my workouts are going well. I started my journey at 205 pounds and I'm around 197 now. I'm lifting heavy short reps 5x5 and running every 3 days or so. I'm definitely enjoying the change in lifestyle and I hope to continue seeing improvements.

That's good, stick to it and you can make some great progress.

[GamecockFan8806]

26 days in. As of now I've lost 16 pounds. I honestly can't tell a difference but I suppose the scale doesn't lie. I've been following Beachbody nutrition and doing 21 day fix for cardio along with lifting. Still no cigarettes, alcohol, fast food, or sugar so I'm holding up pretty well considering I gave it all up cold turkey.