Hey guys
 

I'm new to this whole message board thing a friend reccomended it to me.

First let me introduce myself. I'm 28 I weigh 203 lbs and I'm 5"8, I used to be pretty skinny guy until I started working out at 21. At the time I weighed about130 lbs (Mainly because I ate once a day due to my job at the time).

I've never really taken any supplements, I'm not really a fan of em. I used to take whey protein but havent in a long time, I prefer to get all my protein from my diet naturally.

Once I started to work out and actually start eating I gained pretty quickly, then I kind of maxed out for a while at 190. Over the past year I've kind of lost my motivation due to being stuck at the same weight for so long and have been distracted just by other issues. I felt I maxed out and my workouts have been getting spread out over a 2 week period rather than one, and I'd skip a day or two here and there. Then a few weeks ago I got on the scale and it read 203. I couldn't belive it, so I checked on 3 different scales and all said over 200. I don't in anyway look fat. I know I really need to get my diet in check a little better though and was wondering if you guys could give me some tips. I see this site has tons of info I need to research and I will do that in coming days. As far as my goals now, I'd like to mantain my wieght at right around 200 lbs if possible but in the past I was looking for a bulkier look, now I just kind of want to go with a fitness look. So I understand I may need to loose a little weight. I've never really been big on cardio just weights, but I know thats a major part of it. So any help would be great. Thanks guys here's my diet right now, I know it has it's faults and thats why I'm here.


8:00 1 Banana
1 cup skim milk
1 1/2 cups smart start cereal or oatmeal
1 bagel w teaspoon nonfat cream cheese
8oz water

10:00 1 Granola bar
1 cup non fat yogurt
1 pear
8oz water

12:00 2 slices 100% whole wheat bread
3 slices of smoked turkey
1 slice tomato
teaspoon mustard
1 serving wheat thins
1 banana
8oz water

3:00 1 bowl pregresso soup, chicken barley
granola bar
8oz water


5:00 Turkey Burger
whole wheat bun
Mustard/ketchup
Veggie mix on the side


8:00 3 Scrambbled eggs
2 peices of whole wheat bread toasted
80 oz water

Friday night I go outto dinner most of the time for pizza or what ever. I consider that my cheat night. I'm open for any opinions . thank again guys

pete28

First thing that I noticed while browsing over your diet is the lack of protein. I always say 1-1.5gr of protein per pound of body weight. Other people will tell you 1.5-2gr of protein per pound body weight. If you're not against supplementing with a little whey, then do it...it's an easy way to get more protein. It's good that you try to get most of your protein from your diet...that is best. Pre and post workout nutrition is super important also. I believe there is a sticky in the nutrition section about that. And pick one of the workout routines from the ultimate workout list in the training forum. That will give you a concrete outline with planned progression. The planned progression will keep you from plateauing. The set days for lifting will keep inconsistency at bay which is what makes routines so difficult to follow.

That's what has worked for me anyway. Best of luck to you

sounds good. thanks for the tips. I'll check into that stuff. thanks

Instead of cardio which is inefficient and a huge time waster, why don't you try doing body weight exercises? You can do them anytime because you are busy -- at home, at your office ect.

I think your diet is fine. I just am surprised you gained 70 pounds on this diet and haven't taken protein powders. Is there anything else you have been eating that you left out?