OK lets start at the ends and work backward
[quote]theenforcer1 wrote:
I see. I figure every time I ahve a fruit salad, I have about 2 cups of it. Cottage cheese is about a half cup. When I have chicken I have one chicken breast. When I have turkey I usually have a turkey burger, or something similar.[/quote]
Not enough food and need some better food choices and protein over all
The reason see above nopt enough food and most likely rest.
Goals??
[quote]
Allright guys, I used to be 6’2 240 pounds. That was about a year ago. I then went on a serious diet/killer cardio sessions for the past year. Next thing I know I’m 6’3, 150.[/quote]
Congrtas you did it and overdid it as I and many.
[quote]
Now I need to gain some weight, but i fear becoming what I was. Here is a sample of my diet…[/quote]
Youve rode the horse know how to do it. Lose the fat no worries now dont be affraid/a puss get the mental damn gumption start learning to gain that meanms eating, lifting, read the beginners thread all of the links they will help
Lets hit this diet up
[quote]
Breakfast -
Fruit Salad, 1 1/2 cups Kashi Go Lean!, OJ, 1/4 cup mixed nuts[/quote]
Complete lack of protein Kashi most is crap they load a lot of that with soy isolate etc. Fruit is good better if its not canned fruit salad in syrup get the real deal whole foods. this should be the biggest meal of the day. nuts are good i usually save for later in the day but thats getting to minutia what you need is more good food in general, Protein a LOT of it dairy, eggs meat, MRP’s.
OK MORE more than a half cup maybe some fruit.
not bad if that is a whole can of tune or more. maybe some veggies and good fats.
Junk plain and simple. Need more food if you want a bar get something like the Metabolic Drive Bars and add real food be it nuts fruit veggies etc.
[quote]
Dinner-
Some sort of lean meat (chicken, Turkey), a veggie (brocoli, mixed veggies, asperigus etc. and a starch, potato, rice etc.[/quote]
Why no Cow?? Fatty Fish?? dont be affraid of beef even pork. The so called “starch” not a fan of this late in the day unless its post training. again minutia More protein and fats need fats, olive oil, meat with some fat, eggs, nuts fish oil etc.
More and if not a variety that has fat in it add fats to this.
OK thats that.
[quote]
When lifting, I do a upper/lower split.
I try to incorperate deadlifts, lunges, dumbell presses, pectoral flies. I am afraid to try squats without a spotter, however I know I have to start incorporating these into my workout.[/quote]
start squatting, OH pressing, rows, get a soldi plan and do it. be consistant and get in there bust some ass get out. Hire a trainer if you have to to get to doing sqauts etc. meet people in the gym get a group, partners they will push you as you will them.
[quote]
Am I eating enough? [/quote]
no
[quote]
What should I change?[/quote]
More food, train hard and consistant above all. Dont be scared to try anmd learn new things.
[quote]
Should I fear gaining the weight back?[/quote]
you want to add muscle and strength right, then you MUST get heavier muscle weights a ton. now if were talking ALL the fat NO you dont have to and wont gain it all back you aint going to gain a thing on the above diet. start eating if you want to get huge sure you’ll put on some fat.
EAT, whats honestly the worst thing that will happen if you eat more and train hard?? You’ll gain, both muscle and fat, worst case to much fat Not the end ofg the world cut back on intake it goes on it comes off. The fat goes on and off MUCH easier than lots of muscle and strength goes on. Thats no BS.
[quote]
Thanks for helping a noob like me.[/quote]
No prob read up and ask any questions get a solid plan going. In the mean time dont think you have to wait for the perfect plan that gets you know where hit the gym eat more adjust as you learn more.
Hope that helps,
Phill
