Rob_Dog

On the next page of that site, it let me log all of the food I ate for lunch, how much water I've been drinking, and then told me how many more calories I needed for today. After I updated the exercise part with what workout I did, it estimated how many calories I might have burned from that, and added them back to the total number I need to consume today. I guess I can just follow that, and then eat a bit more when it tells me on the workout days. I'll get another screen shot in a bit.

I'm using protein shakes to help me get what my diet doesn't reach, for now. Still learning as I go though. I'd rather take in too much than not enough protein, lol. I've never tried to measure my body fat before, but I've looked online and tried to compare myself to certain pictures, and think that I might be around 29% body fat or so. I took the advice you guys have been giving me, and stared tracking what I eat, using myfitnesspal.com, and that is a good site! I made an account on there, and it looks like I might still be overeating a little bit, despite changing my diet to those foods I mentioned earlier.

I'm using protein shakes to make up for a lot of the protein I might not be getting through food, but I've only been going by body weight, currently 189 pounds. I'd like to reach 165 pounds before I start the tried and true: bulk then cut, bulk then cut methond. (by the way, I'm new to nutrition and ready to learn) so does that mean I need to take in 165g of protein? I'm searching through the forum here trying to learn, and it seems very helpful.

Thanks guys! I tend to over think things a lot, and was hoping that I wasn't shooting myself in the foot with that food... but I'll stick with it for now, keep lifting, and add some chicken breast here and there. And then see where that puts me a month or so from now. I'll def start logging it also. Thanks!

Thanks for the input, I will add some boneless chicken breast to it, and check into some fish. Never been much of a fish person, but might as well start. And my current phone is terrible with running apps, but I'll be getting a new one soon, and will try to look those up on my laptop for now. I'm lifting Monday, Wednesday, and Friday... and it's the first time I've had a lifting routine in almost 3 years, so I'm doing: Bench press 3 x 8, 6, 4 Squats 3 x 8, 6, 4 Deadlifts 3 x 8, 6, 4 Probably the weakest lifting program you guys have ever heard of, but I had to start somewhere and ease back in. Would like to start doing some farmers walks outside with cinder blocks. Like I said, trying to lose fat, but maintain muscle, and I've always been a fan of the compound lifting, not so much curls, triceps ext, etc. Actually, I need to add in some pull ups now that I think of it. I was at 200 pounds a few months ago, but once I quit drinking everything but water, and being a bit more active, I hung out around 193... and am currently at 190, after eating those things I mentioned for a week now. But I know it takes time.

Was needing some help with what to add/drop, in regards to my current eating habits. Keep in mind, I'm coming from a background of eating pure junk, fast food, etc... for years now. So even though what I'm about to list may sound like a terrible meal, it's at least a good start, in my eyes. I'm a week in right now, and have only been eating: Steak, yogurt, a little bit of cheese, almonds, and a lot of green vegetables. That's it, besides a multi-vitamin too. Sounds kind of bland, but I'm actually not that tired of it, but something keeps telling me to ask you guys. My goals: To lose about 25 pounds of fat, and maintain as much muscle as I can. I use my weight room 3 days a week, and jog about 3 days a week. My energy levels have been pretty steady, without much dropping/spiking. And even though it's only been a week, I feel better than I have, and notice some tiny changes. I feel like I'm on the right track, am would eventually like to transition to full paleo/primal. Currently 190 pounds, 5'4". Any quick tips on what to add or drop? I've not been eating until I'm full, like I always have done in the past. Thanks!

Thank you both for the replies! I will go check out that thread about what warriors eat... sounds like a good place to begin learning. And I'll make sure to remember those book suggestions as things to read. I'm glad to be here!

I'm Robert... former soccer player and martial artist. My two best friends and I were always working out together and training, but they've started running with another crowd, and have made some pretty unhealthy lifestyle changes. So now it's just me. My town is really small, and I don't have any fitness friends to hold me accountable or help me with questions I have. After finding Nerd Fitness, I figured this would be a good place to find some support. I'm only 5'5, but weigh 200 pounds. I carry it okay, most people don't think of me as being out of shape, but man I feel it. I used to be able to do back tucks, tornado kicks, and all kinds of athletic stuff. But after a 4 or 5 year break from all that, I've gone down hill. Basically what I need help with is nutrition. I'll be doing a bunch of research on this site, but for the sake of my intro, here's what I'm starting tomorrow: Cutting out fast food, processed foods, refined sugars... and adjusting to chicken breasts, boiled eggs, almonds, lots of broccoli, and plenty of water. Now of course a person will go crazy with only this food after a few days... so if you got a few suggestions of what else I should throw in there, let me know. I use whey protein twice a day, and am currently reading "Good Calories, Bad Calories". Apart from nutrition. here's what I plan to do: Plenty of bodybuilding... focusing on compound movements, with low reps. Jogging 3-4 times a week for about 20 minutes, mainly to relax and listen to music. Start shooting ball on the goal outside my house. I've taken my "before" picture, but don't want to upload anything until I've made some changes. Feel free to ask me anything, and thanks for letting me in. PS... I love Stargate SG-1 and Stargate Atlantis. And even though I'm a fan of Starwars, nothing beats the hilarious review that Plinkett from redlettermedia did of the Phantom Menace. lol