Diet and workout help

[85Caprice4d 10+ year member]

I picked up a few this summer, and wanted to try to lose some weight and build muscle. I don't really want the numbers to go down, but I want to lose the gut mostly. Was wondering what a good dietary plan would be?

I dont know much about this, and I feel like the longer I'm online googeling it, the more time i waste and ultimately less active I am. I know we have some people on these forums who could help me out, but I'm looking for some tips on eating to build and what specific type of routines to do.

Im 6'~4" and around 230 if that means anything?

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[fasfocus00 5,000+ posts]

here you go... protein intake should be around .5-1 gram per pound to maintain muscle mass and 1.5 grams per pound to increase muscle mass. keep in mind that you should progressively get there, don't start out with 200+ grams of protein on day one. you should be doing high rep work out for the first few weeks to get your nerve system up to par then you can start getting your weights up and reps down to build muscle. at your size I'd keep a diet of 1800-2200 calories per day over 7 meal (roughly a 300-450 calorie meal every 2 hours). I'd also break up your workout to 2 or 3 times per day at 30-45 min each instead of once a day at 1-2 hours. most of your sugars should be coming from fruits and veggies and you should consume 8 ounces of water ever 2 hours so that you don't just lose water weight. as for cardio stuff I never recommend nor use the treadmill, it does not use the same muscles as running on a real track. no candy, soft drinks, fast foods, fried foods, and decrease your dairy intake to only 1 glass per at most.

 

[85Caprice4d 10+ year member]

thanks, fasfocus

 

[PV Audio 5,000+ posts]

With all due respect, fasfocus is mistaken. It is clear that you are not that serious (however good your intentions may be //content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif ) about getting into shape, otherwise you wouldn't be asking on a forum. Weight loss is calories out > calories in. It's that simple. What those calories are made of is the next most important thing. For me to help you, I need to know what your average daily diet looks like. Average it out with how you eat on the weekends as well, and don't bullshit because I will see through it immediately.