Help me get started!

  • AfterForever

    Posts: 10

    Feb 28, 2010 9:58 PM GMT
    Hi Real Jocks!

    I'm seeking advice on getting started on my fitness and healthy lifestyle changes. A little back-story; Never really been "fit", I made some progress early last year with a personal trainer, but I lost my job and my focus became trying to survive that rather than changing my eating and exercise habits. So cut to today, I have a job again, and I am ready to try this again. Here's where I'm at now:

    5'9", 155lbs, 35 inch waist, approximately 22% body fat (based on research, and the test I got from my trainer last year when I was the same size I am now)

    I plan on going on a 2000 calorie diet, and burning 2750 calories a day (approximately 1.5lb weight loss per week) with the help of the body bugg and being active. On my own in my current job, I burn anywhere between 2200 and 2500 calories a day with out going to the gym. So I think if I add a visit to the gym after work, or an extra walk, I can get to 2750.

    So, here are my main questions:

    1) is a 750 calorie deficit too much at my current weight? Or should I try for even more?

    2) I don't want to lose any of my current muscle mass (As little as there is), so what are some good exercises I can do that will help me maintain muscle? Basically ensuring that everything that is lose is just fat. I know my trainer had me doing a lot of planks and things like that.

    3) When's a good time to switch and start eating more, and doing heavier lifting in order to gain muscle?

    4) Finally, what's a good calorie ratio to shoot for? (in terms of percentage of calories from fat, carbs, and protein)


    Any advice or tips would be much appreciated. I even posted a current embarrassing photo so you can see where my body is at right now, lol, be kind. Thanks in advance!
  • gaylynx

    Posts: 6

    Mar 01, 2010 3:39 AM GMT
    AfterForever said
    So, here are my main questions:

    1) is a 750 calorie deficit too much at my current weight? Or should I try for even more?

    2) I don't want to lose any of my current muscle mass (As little as there is), so what are some good exercises I can do that will help me maintain muscle? Basically ensuring that everything that is lose is just fat. I know my trainer had me doing a lot of planks and things like that.

    3) When's a good time to switch and start eating more, and doing heavier lifting in order to gain muscle?

    4) Finally, what's a good calorie ratio to shoot for? (in terms of percentage of calories from fat, carbs, and protein)


    Any advice or tips would be much appreciated. I even posted a current embarrassing photo so you can see where my body is at right now, lol, be kind. Thanks in advance!


    1. I think your calorie deficit is fine. You're eating at least 2000 calories a day, you won't start wasting away.

    2. First, always do weight training before weights. Your muscles and liver store glycogen which is a simple carbohydrate that the body uses during physical activity. If you do cardio before weights then you just burned all your glycogen stores during cardio (and not fat) and now you won't have the energy your muscles need to grow during weight training.

    As for specific things you should do, focus on exercising like muscle groups on different days. i.e.

    Day 1: Chest, triceps, biceps, abs + cardio
    Day 2: Shoulders and Biceps + cardio
    Day 3: Legs, Back, abs + cardio
    Day 4: Just cardio
    Day 5: Chest, tricps, biceps, abs + cardio
    Day 6: Legs, Back, Abs+ cardio
    Day 7: Break or just cardio

    3. You should switch up your caloric intake every six weeks. Take a break from the gym for a few days. You can increase your clean carb intake, but don't think you can start eating McDonalds and lifting weights to get a great body. Increase your clean carb intake by about 500 calories a day for six weeks and then drop 500 calories a day for six weeks. Keep alternating.

    4. Calorie Ratio: 50% carbs 40% protein 10% fat. However, not all carbs, proteins, and fat are equal. You need to eat the right kinds of foods.

    Here are some good general guidelines:

    - Stay away from processed foods. Even processed foods that you think are good for you like shredded wheat.
    - Eat Ezekiel breads and cereals. These are made from sprouted grains. The body uses sprouted grains very differently than regular wheat.
    - Eat sweet potatoes instead of regular potatoes. Sweet potatoes help remove water from under the skin making you appear leaner.
    - Eat Flak Seeds in your protein shake.
    - Eat lean meats like tuna, chicken and beef. Stay away from processed lunch meats. Even though they may seem high in protein and low in fat, they aren't good for you and won't give you the effect you want.
    - FYI: Don't even think you can eat fast food or eat bad and burn it off in the gym. It's a zero sum game and you won't ever get the results you want if you try this. I'm just saying from my own early experience in getting into shape.

    Hope that helps!

    Gaylynx.com

  • AfterForever

    Posts: 10

    Mar 01, 2010 6:13 AM GMT
    [quote]
    - Eat lean meats like tuna, chicken and beef. Stay away from processed lunch meats. Even though they may seem high in protein and low in fat, they aren't good for you and won't give you the effect you want.

    [/quote]

    Does this mean no subway or quiznos for lunch? i was planning on those to help me get through this, lol