New Member---Need Help Dieting+cutting

[NarutoRamen]

Hey guys, I'm new to this board and well...like the title states I need help on my diet and need help cutting. I know this is the Deit section...but I thought I'll kill two birds with one stone.

Here is my problem:
I'm 20, 5'9 and weight is 180+/-3....it jumps from day to day.
I'm not sure what my bodyfat percentage is...but it's probably close 25%. I have a bad back and my doctor told me that if I want to keep myself (and my back) healthy I need to lose weight...Now my deal is that I do want to lose weight, but at the same time gain some muscle/get a real nice looking body.
The other problem is I live in a house where we usually eat vegetarian...and I'm indian so our food mostly consists of either tortilla (roti) or rice with curry and stuff. Not enough meat/protein there...I bought myself the George Forman grill so I can make meats for myself as well as I got myself some Protein Shake powder.

My Goals:
Get down to may be 160-170lbs from 180 (is that too much to ask?)
Get a cut up/or close body-(so i can look good)
Gain some strenth...I can barely do 10 push-ups (yah yah I know I'm weak)
Feel More Confident!! (I know all that working out has to boost confident)

Please Help me with:
Just a generic diet/food that I can make for myself
Just a general workout routine nothing too special (unless of course you have the time...don't want to be a burden on anyone)
Anything that would help me live longer.

This is a matter of my health...so I'm sincerely asking you guys to help me out.

Thanks in advance,
Raman B.

 

[NarutoRamen]

C'mon guys...nobody wants to help?
22 views and not a single response?

 

[rubberduckyo]

5'9" and 180lbs doesn't sound terribly obese to me. But if your doc says that's what's causing your back problems I'd listen to him.

What, if any, exercise are you getting now? Gotta start somewhere.

I think it's great that you've taken some initiative to get more protein into your diet.

Maybe you could post a sample of what your daily eating plan and exercise schedule looks like and we could go from there.

 

[NarutoRamen]

Thank you very much rubberduckyo for replying...

Well I haven't really worked anything out with my excercise or diet yet...but here is what I got from looking at the diet section so far.

Diet- Morning- 2-4 eggs
Lunch- Protein Bars
Dinner- Meats at least 4 times a weak other days-curry or parents will be mad
After workout- Glass of Protein Shake

Excercise- Monday- Chest+Shoulders
Tuesday- biceps+forearm+triceps
Wednesday- Legs+back
Thursday- Abs
Cardio everyday for 10 mins b4 I start and also Steam Room after workout

Please help me out...and if there is anything else please tell me.

Thanks in advance.

Raman B.

 

[michael_69er@hotmail.com]

dude you r WAAAAAAAAAYYYYYYY out

10 cardio? whats the point of that. takes me like 10 min just to get my heart rate up. do some searches on the site for the folowing

cardio
cutting diet
bulking diet
macronutrient breakdown
weights programs - sets, reps, exercises
supplements

look at websites for advice

bodybuilding. com
t-mag.com

the internet has endless supply of info....all u have to do is go out and get it. in the meantime u will definately learn a thing or 2

goodluck

 

[rubberduckyo]

You definately need more cardio than you're getting.

Also, you're not eating enough. Sounds silly when you're trying to lose weight but it's true. Aim for 6 meals a day. Now that doesn't mean 6 large meals, just taking in some nutrients every 2-3 hours or so. It really does help to keep your metabolism fired up.

There is SO much information on this site in regards to diet and nutrition that could help you. Read, read, read.... It's all there for you. Take advantage of it.

Most of all. GOOD LUCK! and Welcome to 'Ology!

 

[NarutoRamen]

Thanks Michael and Duckyo...

I'll try to do some more research. That 6 small meals a day sounds weird...but hey..you guys know better than I do...I'll do some research on that as well. I will most definately take advantage on this site regarding the stuff that I need...

Thanks Big time...

Raman B.

 

[roabs07]

raman you need to step up your cardio try reaching for 30-45 mins but start slow if you cant do it at 1st ... 6 small meals a day is good for your metabolism . you should try to take in close to 180 grams protein 1-1 ratio when trying to maintain weight and with training you should lose fat and gain muscle dont worry so much about your weight but more your bf% i dont know what your at but get it checked and go from there .. as for food chicken and beef are great try to get very lean cuts of each..
hope this helps and if you have any questions feel free to ask theres plenty of good info on this site for dieting just look around

 

[dre009]

NarutoRamen she is right by saying to eat 6 times a day because your thyroid burns fat when you replenish it every three hours. Also i am not sure about curry and Indian food but i remeber that my paki friend says that it can make you gain weight. I am not sure though but check it out. Also make sure you are doing youre cardio and drinking lots of water because water whether to gain or lose weight is essential depending on your diet. The one question i would ask is what amount of calories would be wise in those six meals to lose 20 pounds. what do you think rubberduckyo

 

[rubberduckyo]

NarutoRamen she is right by saying to eat 6 times a day because your thyroid burns fat when you replenish it every three hours. Also i am not sure about curry and Indian food but i remeber that my paki friend says that it can make you gain weight. I am not sure though but check it out. Also make sure you are doing youre cardio and drinking lots of water because water whether to gain or lose weight is essential depending on your diet. The one question i would ask is what amount of calories would be wise in those six meals to lose 20 pounds. what do you think rubberduckyo

Well here is someplace he could start.

http://www.calorieking.com/tools/weight_maintenance.php

Keeping in mind of course that it's important to be brutally honest with yourself about such things as activity levels and the like. This calculator (there are a few sites out there that have them) will help determine, approximately, your daily maintenance caloric intake. These are meant as guidelines. As I said they are not 100% accurate.

Once you've determined your maintenance caloric intake, I'd generally start by reducing it by 500 kcals and see what kind of results you have. Keeping in mind that you're also going to increase your cardio work.

As for the diet itself. www.fitday.com is an excellent site to plug in your daily intake quantities and monitor the ratio of fats/proteins/ carbs in your diet. Again, only helpfull if you log everything. Be honest with yourself. Log EVERYTHING.

Those are a couple of great tools to start with.

Best of luck to you!

 

[NarutoRamen]

Thanks Roabs, Dre and Duckyo....you're great!

And yes, I've been surfing the Diet Forum some more and found out other stuff...I took your advice and Bumped up my cardio from 10 to 20minz a day..as of right now that is the most I can do...I know I know..that's weak...but hey I have to start from somewhere. Also I joined the fitday.com website and am going to start keeping a journal there.

I will keep this updated.

Thank you guys so much,

Raman B.