Ok so I am basically looking to find someone to help me plan out my eating because I do better when I have a plan and just follow it. Back story is that I am 6'1'' and 22 and an athlete so weight was never really a problem. But then 2 years ago I started having some lower back issues and some other health crap that kept me sitting on my ass way too much. I packed on about 40 pounds and now that my back has been allowing it ive started to get back into a workout routine. I am in my last semester of college and end up going to the gym before classes when the gym opens up around 7am. Starting monday im going to start a workout routine that I found on workoutbox.com that shouldnt be too stressful on my back. But I need help with the diet side of things. I am willing to pay some money for this help as I don't really know where to begin by myself. So if anyone here is good with that stuff please leave a post or send me a PM and we can work something out. I am at about 225 pounds right now and it sucks and I would very much like to get back down to 190ish.

Thanks,

Tyler

If you don't have an actual back condition/injury, I'll just assume you're being a pussy about it. In that case, you should get your back strong, you are very likely to eliminate your back pain. Search the forum, many people have said they used to get regular back pain until they started lifting heavy ass weights.

lol not just being a pussy about it but ty. I am on the racquetball team and injured it somehow during play. It was extremely bad for awhile but has started to improve a lot in the past year from seeing a chiropractor regularly and a few trips to a rehab place. As I mentioned in the OP I will be getting back into lifting again starting Monday. The point of this thread is about finding a good eating plan to complement my working out if that wasn't clear to you in the op.

http://www.workoutbox.com/getting-started/
Did you choose lose weight and tone up or build muscle and get stronger?

its this one

http://www.workoutbox.com/programs/f.../weeks/1-to-4/

If you want to lose weight without losing too much muscle (& possibly gaining muscle if you are skinny fat) the best strategy would be to eat less food, while keeping your protein consumption high (>1 g/pound of lean body mass).


If possible I would like payment via FullTilt, but am flexible.

all of your answers are in the FAQ

I know ive read the faq. I'm just looking for someone who knows more about which foods are good to help my lay out a plan. ty

foods high in protein is the answer you are looking for, they will fill your daily caloric needs whatever they may be, as well as make you feel full so you do not over eat.

eggs, chicken, pork, beef, milk, peanut butter, etc.

Also, don't neglect on your vegetables either.

You can do SS while on a deficit as long as you get enough protein in your diet you should be able to progress in all of the lifts.

Okay so something along the lines of:

Go to gym

Breakfast: eggs (egg whites or with yolk?)

Lunch: peanut butter sandwich/fruit or yogurt

Dinner: Chicken or beef/ vegetables

Should I be trying to do the whole 5-6 small meals instead of 3 meals a day like I just laid out? And if you do that how much time is between each small meal a couple hours?

Thanks

eat the yolks. number of meals you eat doesnt matter too much, whatever you feel happiest with.

http://www.bodyrecomposition.com/

Check out the links on the bottom for more comprehensive information then I could ever give you, also I suggest you start doing SS / and create a log so more people will give you positive feedback.

I would suggest eating something before going to the gym, especially if you plan on doing heavy lifting.

Eat the whole egg, dietary cholesterol will not affect your plasma (blood) cholesterol levels.

this has been my diet for the last two weeks and have seen good results:

breakfast: bowl of cereal with skim milk,half banana, raisins

lunch: turkey sandwich (mustard but no cheese), one can tuna with mustard mixed in, 100 calorie snack bar

dinner: a dozen eggs (10 egg whites, 2 full eggs), piece of 60 calorie bread with 0 calorie butter

That, along with going to the gym everyday I have dropped some excess weight fast. I'm not saying this is optimal by any means, but this has been what I have been doing. My day is also fairly structured so this is easy to stick to for me.

okay thanks guys. Is SS supplements? Not sure if I understand. I'll start a log when I start my lifting program on Sunday/Monday.

thanks I can definitely incorporate some of that into my eating plan. That seems like a TON of eggs though?

it is a ton of eggs but egg-whites are 17 calories and whole eggs are 75 calories. So a two full eggs are 150 calories plus ten egg-whites are 170 calories. So a whole dozen is only 320 calories. That's the way I look at it anyway, and its filling. And adding stuff to make the eggs taste better (onions, green peppers, ketchup, hot sauce) definitely helps to add some flavor.

only eat that many eggs if you like eggs. otherwise just eat a porkchop or something.

i mean i like eggs. just seems like a ton of eggs to be eating for dinner day in/day out

yeah exactly. dont eat eggs just for the sake of it, there are plenty of other good sources of protein. 51outs also doesnt appear to eat vegetables, so im not sure that i entirely approve of him as a diet guru.

Some important things to note:

-Eat a balanced diet of fruit, veggies, legumes, nuts, seeds, meat, fish, eggs, milk. This is the most important thing you can do to attain and sustain health, low body fat%, energy levels, etc.

-Dietary cholesterol is correlated with muscle mass, whereas dietary protein is not(study involving the elderly).

-Lower back exercises are great for your back pain. Start slow, perhaps with sit-ups.

that statement is true in every aspect

Definitely check out bodyrecomposition.com for the science behind nutrition and weight loss.

If you feel like you need to eat according to a plan, run your menu through a calculator like fitday.com or dailyplate.com to see what your calorie/protein numbers will look like.

I basically ate the same meals every day for a while, and I found that this menu covered my bases really well:

Breakfast: Four-egg omelette with lots of veggies and some ham

Lunch: Big-ass salad with chicken breast

Dinner: A lean protein (fish/chicken breast/lean beef) with a vegetable (broccoli/asparagus/cauliflower)

Some people find that a meal "plan" works well to keep them disciplined, but I think in the longer term it's definitely a good idea to spend some time learning the principles of nutrition so that you can eat more flexibly.

Tyman, SS is starting strength. If you are new to working out you should do starting strength.

o alright. im not really "new" to working out as i used to lift during high school and freshman year of college. its just the past year and a half or so that I stopped. I am planning on just doing the lifting routine that I got on workoutbox.com

Try doing some hip mobility stuff too imo. Chances are you have tight hip flexors/hammies and lumbar/hip association and poor glute activation like a lot of the pop do.