Diet takes will power!

[Techmass]

Hello, I am new here but need help with eating...

Now I am 5'9, 180 last checked?

I worked out for 3 years hard and then came to a point were I moved to a new town, smaller then I came from, and there gym hours were different, so I have been working long days and been only really working the arms with my bars aat home.

So I am trying to get a diet down and I will save up cash to get a treadmill and then some gym at home deal, and get moving again.

So for now I was hoping to get some good help on eating right, and try to build up my will power to do this everyday.So when I hit the weights everything should be in check.

I have a hard time keeping a good diet>?

[daande]

Hey, welcome to the board. You should post up what your goals are because this will dictate what you should eat. Diets are hard to follow at first. Then you get into a routine and its really easy. Trust me checkout my log and you will see what I was eating when I first started my diet to what I am eating now haha.. Anyways, post up your goal are you wanting to put on muscle or lose fat. You should not try to do both at once because you will be unsuccessful unless you are on AAS.

[Techmass]

trying to save as much mass I can, but would like to lose fat and get lean, so when my time come to gain, I will atless have a body to work with.

[daande]

trying to save as much mass I can, but would like to lose fat and get lean, so when my time come to gain, I will atless have a body to work with.

If you want to get lean follow the palumbo diet. You should be fairly lean at 5'9" 180 though am I correct?

[baza]

No need for a treadmill. Don't keep junk in the house.

[Techmass]

Dude, Junk is here for the kids and my wife is pregnant, But she a good cook and is willing to eat rice, veg mixed and all that good white meat.

But I am trying to get somrthing to run or bike, so I have some cardio and maybe get one of them sqaut machine that can be used for a few different workouts.

But I would be looking at this food plan..

Morning : oatmeal, eggs, bread
Snack: protein bar
Lunch: Chicken/rice/bean/salad (Different everyday but it is udlay like that format)
Snack: Oatmeal bar
Dinner: Veg/Rice, chicken or fish..ect
Before Bedtime: Cottage cheese or yorgurt

[baza]

You don't need to run, a fast paced walk is fine.
Get ridof oatmeal bar and protein bar, replace with food. Bread not the best, I'd get rid of it later, now is better, but it won't hurt you too much. Cottage cheese before bed, not yogurt.

[Techmass]

Well, Thanks for the info, Now do you know anywhere I can get a diet chart from?

[baza]

what kind of chart? Fitday is pretty good, you can chart you foods, find values, etc.
Your foods look pretty solid, need to get the amounts down.
Should get 1-1.5g of protein per pound.
So if you are 180, you could go with 30g of protein per meal * 6 meals.
Then you have to play around with the carbs. Personally, I cycle my carbs every 3 days, high medium low.
YOu can also search for 'palumbo' diet if you want, it's pretty much a cookie cutter diet, and a lot of people have great success with it.
It's high fat, high protein, very low carb.

[daande]

No bars..Get a couple shaker bottles and some whey protein powder. If you are happy with that diet this is what I would modify:

Cardio: 45 minutes on an empty stomach walking on an incline.
Morning : 2 Omega-3 Eggs and 4 Whites with either 1 cup of oatmeal or 2 slices of whole grain bread.
Snack: 40-50g Protein shake with 1.5 tbsp of all natural organic PB or Almond butter.
Lunch: Chicken/rice/bean/salad (Different everyday but it is udlay like that format)
Snack: 40-50g Protein shake with 1.5 tbsp of all natural organic PB or Almond butter.
Dinner: Veg/Rice, chicken or fish..ect

Slot your weigh lifting in between one of those meals follow it with 30 minutes of walking on an incline then have add this directly after Snack: 40-50g Protein shake with 1.5 tbsp of all natural organic PB or Almond butter.

EDIT: I just wanted to note that you may feel hungry on something like this if you follow the cardio and weights regimen I have post..This is good this means you are burning more calories than you are consuming per day. This means that you are loosing weight. Make sure you are lifting heavy with a rep range of around 6-8 with as heavy as you can go.

[daande]

YOu can also search for 'palumbo' diet if you want, it's pretty much a cookie cutter diet, and a lot of people have great success with it.
It's high fat, high protein, very low carb.

I am on this diet right now and have amazing success. Anyways, I see you want to have carbs so I tried to slightly modify my diet with adding one some good quality carbs and lowering the fat content to keep your calories lower. Also, I dont know if you drink booze or not but if you are trying to loose weight attempt to stay away from it as much as possible until you get where you wanna be but dont go crazy after that. Also, if you drink coffee try to drink organic coffee or if you can switch to organic green tea it will assist you with weightloss you can drink 3-4 green teas a day if you want.

[Techmass]

Well see, Thats the problem cardio I can't do unless it is walking?
And weight, I only have enought to do like 2 workouts per body part.

I am trying to find some deals on a tread or bike, and some home gym deal.

So for now I am at the basic level, just trying to eat right.

Hopefully within the next month I can get back into to it, Winter time is when working out is my time, work isn't as crazy...

[Techmass]

I am on this diet right now and have amazing success. Anyways, I see you want to have carbs so I tried to slightly modify my diet with adding one some good quality carbs and lowering the fat content to keep your calories lower. Also, I dont know if you drink booze or not but if you are trying to loose weight attempt to stay away from it as much as possible until you get where you wanna be but dont go crazy after that. Also, if you drink coffee try to drink organic coffee or if you can switch to organic green tea it will assist you with weightloss you can drink 3-4 green teas a day if you want.


Well, When I am in to the lifting and losing fat, I am strong on not drinking.

But I have one more big day coming to drink, thats my wedding night!

3 weeks :)

But after that I can go for a while, Coffe I drink 2 a day milk in it.

[daande]

Well, When I am in to the lifting and losing fat, I am strong on not drinking.

But I have one more big day coming to drink, thats my wedding night!

3 weeks :)

But after that I can go for a while, Coffe I drink 2 a day milk in it.

You should do the palumbo diet for your wedding you should be able to drop 10-15 pounds.

EDIT: Attempt to switch to black coffee. That milk will add a bunch of extra calories. Plus the black coffee puts hair on your balls.