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Diet and Workout help

1K views 6 replies 3 participants last post by  Pho3nix 
#1 ·
Hey guys this is a newbie question. I need help with whats good in a diet and whats not. I use to wrestle back in highschool and weighed 135 lbs back in 2005 but now I weigh 200 lbs due to eating and non athletic activities....I want to get back into shape, lose weight and gain muscle before I get into training or atleast get started.....Any help would be great.......When I wreslted just didn't eat and drank less than 1lb of water a day when I cut weight.......Please help
 
#2 ·
Well you have to start eating less calories first of all. Find your BMR and TDEE and those are your suggested limits. When it comes to exercising, you'll need protein to rebuild your muscles, however your body stores excess protein as sugar so you can't just eat one protein filled meal once a day. You need to spare it out over the day. Personally I eat 4 meals a day with 2 protein shakes, one before and one after bed. It's important to eat 4-6 small meals a day, as if you eat only or twice them your body begins to think it's being depraved and starts to store fat for a rainy day. If you need anymore advice then feel free to PM me
 
#7 ·
look back into my posts prolly on page 2 or 3, other workout plans. look into the super 6, do that 3 times a week, and the other, spend an hour shadowboxing. this will help with fluidity of strikes, punching muscles develop endurance/u lose fat.

as far as eating, hes right, 4-6 meals a day, tuna is a god, eggs are great, stay away from processed carbs like bread and eat fruit. if you do that you will cut around 3-4 pounds a week for the first 4-6 weeks, after that it'll go down to 2-3. for you (if you actually do the workout) you'll probably bottom out at 140, if you want to lose any more just keep up the diet and add some running. once you get down to the weight you want, look on google and find out how many calories your body needs to maintain the weight you are at, stay away from sweets and bad carbs. if you're going to keep training then you can add about 300 calories worth of food into your diet if you like and want to maintain. if you wanna bulk muscle after that eat protein and do power lifting 2-3x a week. Rippetoes are good (google it) if you need anything else you can get me on here. just reply to this :D lol
 
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