BIG problem with diet and exercise. PLEASE HELP!!!!

[Matt_Logan]

ok, so i have cut about 60-70lbs over the coarse of 7-8 months. The problem i am having now is that i want to start lifting again, but i don't know how to balance that with my cardio. I know i need to do both, but i am having a really tough time kepping my caloric intake up as it is.

Here is what i eat: Breakfast- 3-5 large egg whites, 2 servings organic flak flakes with omegas, skim milk on the cereal, and one glass high pulp OJ
Mid meal- 2 pieces 12 grain bread, 5 deli cut slices of oven roasted turkey breast, 1 slice swiss cheese, 2-3 teaspoons ketchup, 1 cup low-fat raspberry yogurt.
Lunch- 1 can green beans low sodium, 1 can Black Beans rinsed, a little ketchup and hot sauce

Dinner- 1 6-7oz organic chicken breast boiled, 3 servings organic mushrooms or asparagus, 2-3 teaspoons ketchup

Night- 1 serving whey protein.
I know i need to eat more. PLEASE HELP. where do i need to eat more and how much? i take a multi vitamin, gurana, 1 glass green tea, CLA with tonalin, multi B, Vit C booster, potassium, and l-carnitine. I drink about 1 gallon of water a day.

I run for 1 hour when i wake up in the morning and i roll for 1-1 1/2 hours 4 days a week. 100-200 push ups a day. sundays off. ANY help would be huge. Thank you for reading and any responses.

[Xsimon]

I was about to say you need to eat more way more.. but you're already aware of that. Start carb cycling.. 2 high days.. a refeed every 2ish weeks. Diet is really something you'll have to play with to find what works for you. On glance.. you need more protein a lot more... fats looks pretty good.. depending on the approach you take carbs will differ one way or another. Definitely need to eat more. I'm sure someone else here will give you some breakdown of exactly what to eat but you'll still have to play with it.

As far as workout tone down the cardio.. you're already rolling 4 days a week.. add in some gpp and that should be perfect. You really need to get to some lifting though. Solid compound movements... squats to get hormones flowing. Too much cardio is going to be counter productive... Unless you really really want to burn through everything you have on your body.

Also throwing down tons of veggies isn't going to get you anywhere.. they're good for some micro nutrients and as filler... but thats about it.. some veggies every couple of days is all you need.

Another thing... no one can tell you how much to eat if they don't know your bw and your bf%.. you need your bf% so you can figure out your lean body mass and then eat the appropriate amount of calories

[Xsimon]

6%-12% 17 calories per pound of LBM (Lean Body Mass)
12%-15% 16 calories per pound of LBM
15.1%-19% 15 calories per pound of LBM
19.1%-22% 14 calories per pound of LBM
22.1% or above 13 calories per pound of LBM

Forgot to add this and can't edit yet.. (I'll become a pro member soon :P)

This is a good guideline to follow.. Keep it at maintenance caloric intake on workout days.. then drop it by 200-300 on non workout days.. key word guideline. You can go with this or carb cycling.

Carb cycling is more practical for the sport but you may want to worry about that once you reached your goal because it is a slower process.. I still recommend it though.. best way to keep what you have and lose what you don't want.

[Josh Passini]

Are you looking to maintain your weight where your at? Add muscle? Which direction are you going?

[Chris Herzog]

I was about to say you need to eat more way more.. but you're already aware of that. Start carb cycling.. 2 high days.. a refeed every 2ish weeks. Diet is really something you'll have to play with to find what works for you. On glance.. you need more protein a lot more... fats looks pretty good.. depending on the approach you take carbs will differ one way or another. Definitely need to eat more. I'm sure someone else here will give you some breakdown of exactly what to eat but you'll still have to play with it.

As far as workout tone down the cardio.. you're already rolling 4 days a week.. add in some gpp and that should be perfect. You really need to get to some lifting though. Solid compound movements... squats to get hormones flowing. Too much cardio is going to be counter productive... Unless you really really want to burn through everything you have on your body.

Also throwing down tons of veggies isn't going to get you anywhere.. they're good for some micro nutrients and as filler... but thats about it.. some veggies every couple of days is all you need.

Another thing... no one can tell you how much to eat if they don't know your bw and your bf%.. you need your bf% so you can figure out your lean body mass and then eat the appropriate amount of calories

Interesting....where does meatball subs on the day of competition fall into this?

[Scott Yockel]

Its right after you finish your big mac,fries and soda.

[Matt_Logan]

lol @meatball subs. $5 at subway. I miss them. I am trying to cut fat. I am currently around 22-24% body fat. I am 6'0" tall and weigh 235lbs. I would like to start adding muscle, but I am more interested in losing weight and looking good.

[Xsimon]

Interesting....where does meatball subs on the day of competition fall into this?

That falls into the carb loading category when I need energy before a comp, you didn't even let me finish and I was starving -.-... also we went to subway.. I never eat subway and when I do.. thats all I get.

As far as my own diet goes, for the past 2-2.5ish years.. its been far more lenient :P.. I just try and down as many calories as I can a day. 4500-5 depending on the day and how I'm feeling.. but thats not all clean.. usually use a large pizza as the filler.

[Chris Herzog]

That falls into the carb loading category when I need energy before a comp, you didn't even let me finish and I was starving -.-... also we went to subway.. I never eat subway and when I do.. thats all I get.

As far as my own diet goes, for the past 2-2.5ish years.. its been far more lenient :P.. I just try and down as many calories as I can a day. 4500-5 depending on the day and how I'm feeling.. but thats not all clean.. usually use a large pizza as the filler.

Which is scary that you are giving out dieting advise. There are too many wholes in what you just said to even address.

[Xsimon]

lol @meatball subs. $5 at subway. I miss them. I am trying to cut fat. I am currently around 22-24% body fat. I am 6'0" tall and weigh 235lbs. I would like to start adding muscle, but I am more interested in losing weight and looking good.

Dang at 6' you don't need to be losing 70lbs... Just eat more... cycle some carbs and get to lifting. If you're new to lifting etc.. check out starting strength it will build you a good strength/muscle base until you can move to other things. You can also look into joe defranco.. hes a cool guy and has some good stuff. You can use his methods as a starting point as well.. its based off of westside which is just linear periodization but people will argue that its not. Man I ramble and get off topic... but I say you shoot for 195-200 I'm not so sure you'll be happy with 6' 175