Starting to work out, not sure how to eat right

  • Neurons

    Posts: 537

    Jun 08, 2011 3:14 AM GMT
    My stats:

    Height: 6'1"
    Weight: 195lbs
    BMI: 25.7

    I've gained about 30lbs in the last 4 months. I recently moved homes (I'm in College) and my new landlords cook for me. The problem is, one of them is Vietnamese and they cook a LOT of rice. I asked my family why I gained so much weight and why so fast, and they said it was probably the rice. I'm usually around 165 - 170lbs normally. Anyway.. it's the summer and I realize I need to become healthier. I'm also working out as well. The problem is.. I don't know what to eat..

    I want to eat according to how I work out. I'm working out to build muscles. I'm actually following the 12 week Muscle-Building workout on RJ. I realize if I eat the same way I am now, I won't see the best results. I'm pretty much clueless on this subject. Can anyone direct me or help me out with this? I really need help with my diet!

  • Vaughn

    Posts: 1880

    Jun 08, 2011 8:19 AM GMT
    Do a lot of cardio. Make sure you are getting about as much protein as you are carbs. When you scrub the fat off you'll have a lot more muscle. It'll be a lot easier for you because I am a metabolic wonder. I weigh 130 and need around 2400 calories (body weight multiplied by 15) and gram of protein for every pound of body weight.

    Be prepared to alter your work out plan. As awesome as they are they generally don't work because everyone has a different body. They are great because they teach you how to do stuff.
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    Jun 08, 2011 2:43 PM GMT
    I've been sold on the Paleo diet for about a year now...made more progress than I ever imagined possible.
  • brendanmuscle...

    Posts: 593

    Jun 09, 2011 5:08 AM GMT
    I think the best plan for you is to do cardio regularly; 4-5 times per week for 20-25 minutes per session. Your diet should be pretty high in protein, say 180 grams a day, but with moderate carbs, not exceeding 200 grams. You should try to keep your fat intake down too.

    An example meal may be : 6 oz of grilled chicken, with a slice of toast or a very small portion of pasta and a serving of vegetables. You should be having a meal of this size about 3 times daily, and then add in a protein shake per day as well; you can also eat a few pieces of fruit for snacks.. I pretty much assure you that you will lose fat- weight on a plan like this and maintain the muscle you have built and probably even gain some as well

    You want to get bigger (gain muscle ) and you will, but i recommended this plan because I think you are best losing some bodyfat now instead of bulking, for two reasons, 1) you will not really see the muscle you are building , 2) you will gain muscle and fat under such a plan. Again, you will likely even gain some muscle under this plan- then you can gain weight later after you get leaner if you wish to build more muscle
  • Neurons

    Posts: 537

    Jun 11, 2011 1:22 AM GMT
    Thank you very much for the tips and responses. I'll follow them! icon_biggrin.gif
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    Jun 22, 2011 6:17 AM GMT
    TheKrisPandemic saidMy stats:

    Height: 6'1"
    Weight: 195lbs
    BMI: 25.7

    I've gained about 30lbs in the last 4 months. I recently moved homes (I'm in College) and my new landlords cook for me. The problem is, one of them is Vietnamese and they cook a LOT of rice. I asked my family why I gained so much weight and why so fast, and they said it was probably the rice. I'm usually around 165 - 170lbs normally. Anyway.. it's the summer and I realize I need to become healthier. I'm also working out as well. The problem is.. I don't know what to eat..

    I want to eat according to how I work out. I'm working out to build muscles. I'm actually following the 12 week Muscle-Building workout on RJ. I realize if I eat the same way I am now, I won't see the best results. I'm pretty much clueless on this subject. Can anyone direct me or help me out with this? I really need help with my diet!



    First of you have to avoid junk food,no chips,no sugars,but eat lots of fish,chicken,citrus fruits and veggies.Take food rich in proteins which are essential for building muscle.Drink lots of fresh water,get plenty of sleep,rest in between work outs.Muscles burn fat,weighs more than fat,but will help burn it.Carbs are potato,pasta,greens are the best,broccoli, asparagus, green beans, yogurts, cheese, skim milk has lots of calcium for strong bones works with strong muscles.The two best protein builders in food are fish and chicken.

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  • Lincsbear

    Posts: 2603

    Jun 23, 2011 3:12 PM GMT
    Hi there,Kris,
    First of all,you need to make sure you`re eating enough calories to sustain muscle growth;probably Realjock has guidance on this caculation.Second you need to do some light cardio as this will help burn off the fat,strenghten your heart/lungs,and give you a more defined/toned look.Third,cut down on the fat,especially saturated animal fat.Fourth,enough good quality protein for buliding muscle,approximately 1.5g/kg. body weight; the best sources are lean meat,fish,milk,cheese,eggs,vegetable protein,beans and legumes;also protein powders,etc.And lastly,weight train,easy at first,then harder as you get stronger.Add in plenty of fluid and rest,and you should gain mass and definiton.All the best!