That stinks.

I'd recommend doing resistance training 3 times per week following something like a full body routine. You should read the stickie titled, "the basic lifts." I'm not saying you have to or even should follow something like this... but at least it will give you an idea of what type of training is optimal for someone in your shoes.

Check out:

FitDay - Free Weight Loss and Diet Journal

Certainly.

How's that going for your boyfriend? Is he big?

i actually joined that fit day site Its great i love it

He's getting kinda big. He needs to lose some body fat i think before he works on 'looking big' His muscles look and feel big but they are undefined because he is carrying some extra weight.

Well im going to try my hand and constructing this meal planner

Thanks for your help steve. Sorry i sounded really stubborn, i just get totally confused and hearing different things from everyone, and everywhere sure makes things harder. I do realize this site has alot of 'clued in' people, so ill bring all my questions here..... and leave behind my own pre-constructed ideas .lol

have a good day

Maybe he should sign up here.

Certainly no need to apologize.

I have clients who even after years of working with me still drift into pointless exercises that supposedly 'spot reduce' the fat away. The media has really muffed things up in that sense. So I definitely do not hold it against you when you have trouble letting go of some of your conceptions.

What I beg of you is this: Don't stop thinking. Many people find their way into communities such as this and they start 'believing' the guru/s on the forum. They begin taking all of their words as gospel.

Don't let this happen.

Listen to all advice with a grain of salt. Research on your own. And definitely ask a lot of questions. Don't be afraid to ask for explanations.

Okay here is what i have got so far :

Egg, sausage on wheat muffin
Smoothie
Tuna /corn mayo sandwich
2 slices pineapple
Spinach Omelette
Chocolate pudding pot
Banana cals : 1119




1 glass V8 fusion strawberry/banana
Bowl weight control bananabread oatmeal
2/3 cup milk
chicken breast in wheat wrap with dill and cheese
pretzels
Beef, peas wheat wrap
fruit bowl cals : 1256



Banana
1 glass V8 fusion strawberry/banana
6" chicken subway
Protein bar
chicken breast, sweet potato fries, peas
2 slices pineapple
rum and coke zero cals : 1252

i know this is not enough for the day, but as a base is it starting ok-ish? Ive included most of the things i eat in regular week.

My snacks include : 100cal pretzel packs, pudding pots, fruit pots, beef jerky
I mainly drink only water, sometimes have an occasional diet soda with rum at end of the day

Did you plug this stuff into fitday? If so, what was your macronutrient totals?

macro nutrients are like the vitamins yeh?

Macronutrients are your proteins, carbs, fats.
Micronutrients are your vitamins, minerals and so on.

thanks trevor

okay for each of the day ideas the macro nutrients are :

day 1 :
59g protein, 36g fats, 114 g carbs

day 2:
66g protein, 19g fats, 149g carbs

day 3:
70g protein, 20g fats, 158g carbs