Fat Loss, weight gain Program in need

[m2a]

Hi,

This is m2a.
I have recently enrolled in Bally Total Fitness club and i got there 5 days a week.
I have done my first month with the workout program on Ballys site for weight loss and after 2 years of not training my muscles are awake now :)
I want to lose weight and build muscle. I would like to be 190 lbs fat free :D

I am looking for an efficient work out and nutrition program.

I would really appreciate if anyone could help me through.

Please tell me what information of my current situation is needed so i can post them.

Actually I had tried so many times to do this but never had time and guts to do that, now a days I am fully ready and willing and have plenty of time to work out.

Thankss
m2a

[Bouncer]

current stats and what type of diet and training program you have been on?

[dna9488]

everything you mentioned comes from diet diet diet diet. Cardio plays a role as well, but without diet its useless.

190lbs and shredded takes time.

[m2a]

My stats are :

Age: 29
Weight: 208 lbs
Arm: 15.5"
Chest: 42.5"
Waist: 40.9"
Hip: 41.5"
Thigh: 25"

I have no special diet.
I eat breakfast at 8.5 am:
- a glass of tea, a glass of milk
- 3 palm size white bread
- 1 teaspoon butter
- 1 teaspoon honey

Lunch at 1.5pm:
- one plate of rice
- stew or boiled chicken leg
- one plate of salad with oil-free sauce
- 2 glass of water

Dinner at 8 pm:
- 1/4 of rice and stew or beef steak
- a plate of salad
- a glass of water

I do not eat fast food or coke at all.

Thats all.

and my work out program is :

3 days:
Cardio with threadmill 30 minutes
Shoulder Press Machine 3x(8-12)
Bicep Curl with Bar 3x(8-12)
Lunge with Dumbbells 3x(8-12)
Squats 3x(8-12)
Push Ups 3x(8-12)
Dips 3x(8-12)

2 days:
Cardio with threadmill 30 minutes

[Bouncer]

your diet is absolutely terrible.

you are not eating enough to keep your metabolism high, your not eating enough protein to build muscle.

just to give you an example, lets compare your diet to mine.

Meal 1: 1 Cup Oat meal and a handful of raisins, 50 grams whey protein shake, multi vitamin

(Pre Workout 1 hour after breakfast) 1 scoop No-Xplode

Post workout shake: 2 cups grape juice, 50 grams whey protein, 5 grams creatine

Meal 3: 8oz boneless skinless chicken breast, 1.5 cups rice, bowl of veggies, piece of fruit, 3 fish oil

Meal 4: Same as meal 3:

Meal 5: Same as meal above only replace chicken with flank steak.

Meal 6: (before bed) 50 grams protein shake 1 cup oats

[m2a]

so is it good to do your diet?
shall i use any fat burner or something?
which whey should i buy then?

[Bouncer]

so is it good to do your diet?
shall i use any fat burner or something?
which whey should i buy then?

this a good whey. 100% Whey, Instantized 10 lbs Double Rich Chocolate

no fat burner needed IMO.

you can use my diet as an example, i doubt you will be able to just eat what i eat after being used to 3 meals a day.

[m2a]

thanks for the link.
i do my best to adopt your diet, i keep it posted and i would be glad if you could help me through.
how about the work out? can you help me about that also?

[m2a]

this a good whey. 100% Whey, Instantized 10 lbs Double Rich Chocolate

no fat burner needed IMO.

you can use my diet as an example, i doubt you will be able to just eat what i eat after being used to 3 meals a day.

thanks for the link.
i do my best to adopt your diet, i keep it posted and i would be glad if you could help me through.
how about the work out? can you help me about that also?