I Dont Know Where To Start!!!
 

I really dont know where to start. Im 5'7 and 200 pounds i wanna get down to 170 pounds muscle and cut up, but i dont know what to do, cut fat off first and then work out or work out and loose fat at the same time, i dont know what to do, any help?

Worry about getting a good diet down then the rest will follow on the fat loss. I'm no expert on dieting but I've cut quite a bit of fat. This is definitely a good place to ask questions. Get a good diet in order and lift as well. Even if the scales do not show much progress you'll see it in inches lost. I am much more lean at 210lbs. than I was 199lbs, and I started at 289lbs. Good luck with it! Wish you the best..

Anyway way you put it, get your diet in check. Write down what your eating everyday, when you eat it, this will give us all a better idea of what's going on. :)

Ok will do!!!

This is usually what i eat lol!!!

Wake up at 1:30 so.......

2pm - Egg and toast with ketchup

4pm - Bowl of watermelon with salt

6pm - Chicken and Rice

8pm - cookie or something

11pm - Bowl of watermelon with salt LOL

Thats kinda a typical day!!!

Holy crap dude. You need to eat!

I suppose I should clarify :biglaugh:

Granted I don't know the amounts of everything you're eating per meal, but just based on what you have listed there, it's not enough. Even for a cutting diet.

Based on your weight being 200 pounds, I'd say a good starting point to begin a cut would put you between 2000-2300 cals a day. Then check progress after a week or two and possibly go down from there.

You really need to get your diet in check. Up your proteins (you're for SURE not getting enough now). You want to aim for a minimum of 1g/pound bw. So 200g/day. If you're concerned about sparing some muscle mass that is.

Im just going to start working out too, so how many days a week n stuff should i work out at first and should i do cardio for cutting, if i want to loose fat, then why should i work out? Isnt that just going to make me gain weight, cause of the muscle mass? How do i get down to 170 ripped? Which way should i go?

WOW!!!!

Yes, do cardio...Yes, workout 3-4 days a week, your not going to get huge just because you workout...And YES, EAT MORE FOOD...IK said it best. Start with 2000 + cals. Write it all down, check your weight after a week or two if your not moving take away 100 cals untill you are. Protein is a must!!

What kind of foods though, can anyone make like a table for me? Like a example or something?

Read the sticky called "what a bodybuilder eats." That'll give you a good idea of what foods are good.

I strongly suggest you take some time to read through most of the stickies and articles on here. Primarily the ones in Training and Nutrition. Also check out the Bodybuilding Articles portion of the forum. You need to learn some background on a lot of this.

Dude are not going to start putting on mounds of muscle mass, like Talo said. But I don't understand why your concerned with "losing weight" rather than than just losing fat. Even if you don't want to put on a lot of muscle, and that's fine, it is not a good thing to lose weight so fast that you drop a lot of lean mass. Not good for anyone. All that will do is screw up your body and put it in fat storing mode, making it extremely difficult to keep fat off of your body. What these guys are trying to tell you is you want to lose fat and preserve as much lean mass as possible.

But you are asking everyone to do the work for you. It looks like you haven't done any research of your own and are asking way too general questions. Unless you're willing to start sending some of these guys or girls checks, I suggest you do you're preliminary research. If you can't then try to find a good personal trainer.

We can only do so much. This isn't a free online personal training service.

^^LOL, this is a forum, so u ask questions about this kinda stuff that u dont know about, i read alot of stuff like this but it still kinda doesnt make sense. I read examples n stuff, i wanna know whats good for me n stuff, thats why i gave a example of what i eat, so someone can help me out, not tell me to read stickies, if u know why not have some common curtacy and tell me LOL, whats so hard about that, u typed all that up, u coulda just told me, LOL, if u dont know, then u dont know, but i think u do, u coulda just asked me a few questions and i woulda told u, and so u can tell me what the best thing to do is, but its ok, thanks!!!!!

^^ that too.

If you simply want someone to write a full program for you, great. But that's something that 99% of the time you'll have to pay for. And the full detail programs that you can get the other 1% of the time (ie, free) aren't gonna be up to snuff.

If this is something you're serious about, you need to know the fundamentals of it all. Which means you need to do some research on your own.

Also, don't worry about what the scale says. Worry about your measurements and how you perceive yourself. Look at me, I'm 5'3". Most chicks that are my height think that they need to weigh under 110 pounds to look good. That's what society tells them. I weigh 135 right now. Yet I wear a smaller waist size in my pants than the chicks at my height at 110 pounds.

Screw the scale, think about body composition instead.

We ARE trying to help you dude. But by simply saying "write me a program," that's not exactly gonna work all that well on a forum. People have been asking you questions in order to be able to steer you in a better direction. But you seem to just want us to do all the work for you without knowing anything about you.

Selfmade is frusterating me with his total disrespect to honest good advice. People are going to be much more willing to help you if you take some time and effort to learn some of this on your own. Use this resource for tweaking your program, not creating it.

Ya i know lol. Im really serious about this and i always do research on this kinda stuff. I know i gotta cut cals n all that but i dont know how many im consuming, i dont eat everthing outta a box lol, i dont know how many cals r in rice and chicken n all that. So its so hard, and i read that u cant like make muscle and loose weight and all that at the same time, so now im wondering how i can loose weight but still get lean at the same time and all that, and what sorta things i should eat and what time, theres so many factors u gotta get together before this, so i guess a personal trainer would be best, i wanna do this the right way, because i know people who have been doing this for like 6 months and havnt been seeing really good results, so i wanna make this worth while, so ya, thansk though!!!

Simply put:

Since you are very new to weightlifting, simply hitting the weights with one of a bazillion full body workouts would be your best bet. Read all the journals on the forums here to decide which one you would like to follow. Just start lifting what you can following one of those programs.

For diet, read the stickies to be able to calculate how much protein/carbs/fat you should have and read the sticky "what a bodybuilder eats" to get an idea of sources for protein/carbs/fat.

Just getting active is a giant leap, but keep reading on nutrition as you go along.
Being very new to weightlifting, most any program will give you decent results.
You'll get 1000 times better results just lifting weights for your whole body and trying your best to eat clean, than to keep asking about what to do and sit around pondering.

Bottom line: Get out, get active, keep reading all the info you can and incorporate new things you learn along the way rather than trying to research research research for a long time before doing anything.

Just to add: A saying I just thought of would sum up what I'm trying to get across: "A moving wheel is easier to steer in a forward direction than a non-moving wheel" -me

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

Ok what does PWO nutrition mean? And i go to school so i could eat breakfast at 9, lunch at 12 and anoth meal at 3, then gym, then another meal, at around 5 i guess then another at 7 and then a shake at 9 i guess? Would that work or is that too late?

and whats Flax?

PWO = post workout nutrition
flax is also known as "flax seed oil" it's a supplement (cheap) you can find in almost any grocery store and/or GNC-like store

must be nice to be able to eat breakfast at 9, oh to be young again..

^^Dude thats when i start going back to school haha. My breakfast now is 2pm LOL, ooo to be young again LOL!!!

So this is what i ate today and how much it was!!!

This is usually what i eat lol!!!

Wake up at 1:30 so.......

2pm - Egg and toast with ketchup

4pm - Bowl of watermelon-x2 with salt

6pm - Chicken and Rice

7pm - Bowl of watermelon

10pm-Bowl of watermelon LOLLLLL holy fuck thats alot today

12:15am - Sanwhich with turky, cheese, mayo n all that on wheat bread and a little bag of chips

1pm-Chocolate covered almonds

This is how much it all was

1786cals 60fat 241carbs 84protein

and i burned off like almost 500 today after all the things i did

I did this all on fitday.com on there program they have so ya.

If i cut 500 cals from this, thats gonna be like 1200 calories a day and thats nothing LOL, and on top of that i burn another 500 thats 800 cals a day LOL!!!

Never mind i fixed it up this is actually how much i had!!!

2034cals 73fat 253carbs 104protein

4pm, 7pm,10pm. These meals NEED protein. Something like; a can of tuna, chicken breast, ground lean hamburger,or even a proteinshake..anything!

.

Definitely not enough protein. If you want to prevent catabolism (your body breaking down your own muscle tissue) then you want to aim for at least 1g protein per pound bodyweight.

Eat protein with EVERY meal. Generally, you want all of your meals to consist of either protein and carbs OR protein and fats. Not all three together. And not JUST a carb or fat (like your bowls of watermelon...sure they're yummy, but you have no protein source there).

What I personally would have you at calorically (I think I mentioned this before) is between 2000-2300 cals. Normally I opt for people to start at the higher end just in case, but it's your choice.

With what you have listed, you're at least getting within that range calroically. So for the sake of keeping things simple, let's base things at 2100 for the example I'm going to give you.

Always figure out your proteins and fats first. The rest of the cals left over after determining those two will be carbs.

Proteins - 1g/lb bw would put you at 200g
Fats - I prefer to do 0.5g/lb bw... puts you at 100g

Sooooo

200g protein = 800 cals
100g fats = 900 cals

From a goal of 2100, take out the protein and fat counts we have now and you get a remaining 400 cals to fill in with carbs. Which means 100g carbs.

Divide your protein evenly among your meals. If you eat 7 times a day, divide 200 by 7 to get 28-29g protein per meal.

Carbs should be centered around your workout. I prefer to workout in the AM, so my first three meals have carbs. If you work out in the PM, have some carbs at breakfast, then pre and post workout later in the day.

The other meals should be protein and fat. GOOD fats. Peanut butter, olive oil, raw almonds, raw walnuts....

Now this is just a guideline. If you want to raise your carbs a bit and bring down your fats a bit, that's fine. It's all dependent on how you as an individual handle carbs. So if you DO raise your carbs, be sure to reduce your fats to keep things at the same caloric level (and remember that fats are more calorically dense than carbs, it's not a 1:1 ratio).

As far as your proteins, get them up there. 200g should be your minimum intake. And once you get some protein powder it'll be easier to do that.

This should give you enough info to get things set up a little better. I COULD write up a full meal schedule for you, but I'm gonna leave that up to you. I get paid to do that for other people :biglaugh:

^^Haha alright, thanks so much for your help, ill try to figure out a plan for me now, thankssssss!!!