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help

kev12 Posts: 2 Joined: 2006/01/09	2006/01/09, 07:24 AM Hello my name is kevin i am 29. i have been training for the last 3wks everything is going great,only have 1 problem FOOD! i have no idea of what too eat.is there anyone who can help me? maybe send me your 7 day diet plan,or recommend someone or somthihg i can use. Any help will be fantastic.Cheers now. maybe hear from some one soon.:(
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/01/09, 08:13 AM kev - check out the thumb tacked posts in this forum: http://freetrainers.com/FT/jsp/MessageFolder.jsp?f_ix=3 -------------- Mike in Pensacola Now.
sstump1 Posts: 1,227 Joined: 2005/03/20	2006/01/10, 09:59 AM Also what you need to do is find out your maintenance calories (the number of calories you can take in and not gain or lose weight), from there you can design your goals of losing weight or gaining weight. To lose simply cut back about 250 cal's the first week and see where you're at, if you need cut back a bit more. Honestly 2lbs a week is the most you should expect to lose while maintaining whatever muscle mass you currently have. Unless you're real out of shape (as I was) and you might expect to lose slightly more then that to start. After you got that part down track your diet for a week, play with it daily and tweak it for the next day and replace foods with foods on the list that Mike provided to make healthier meals. You can use this site or www.fitday.com to track your intake and tweak it when necessary. There's lots of good information and great people on this site willing to help you out with whatever you need. Good luck and keep us posted on your progress.