Ok this is for Bird, but can be used as a general guide untill I can get around to each guy who emailed me. I don't want to aggravate the mods so if you want me to keep this in emails I will, but I hav gotten a half dozen members who asked for help, so I'll put this basic instruction list up and then I will deal with each member individually, if that's ok.
Ok let’s take this slow
The carbs and fat content are what’s messing up your diet. The cardio and diet is 2/3 of the fitness training and lifestyle regimen. You can run 5 miles and the peanut butter will screw the entire thing up. Although one of the top ten healthy foods it has one of the highest percentage of fat grams in it. You need to stick with fish chicken and meat with little sauce or gravy. Baked potatoes are a good way to fill up with either some fat free sour cream or that butter substitute that’s fat free, a few companies make it, start reading the labels on what you buy, you will be shocked at the differences in things like “fat grams and sodium content” you want low sodium and low potassium products with low fat and calorie counts. It can still taste good with all of the products available today it gets confusing and the difference between a successful diet and one that doesn’t work can be as simple as reading labels on what you buy. Also cardio is key, the weights will bulk you up, but then most guys think they can eat anything because they just worked out with heavy weights, That is unfortunately not the case. When guys I trained were about to do a show, on top of diet they would do 2 hours of cardio a day for 2-3 weeks prior, now that’s insane for the normal guy, and you aren’t training for a body building competition, so you want to still do 30 -45 minutes of cardio every day along with keeping your caloric intake as low as possible, not knowing your vitals I would be guessing, but cottage cheese, “low fat” turkey, chicken, fish, no fried foods, no deserts unless it’s just fruit or low fat diet desserts, is where you need to be, I know you have to have some pleasures in life so I say do what you want on weekends, but 5 days a week you need to be on a program like this, Cereal like bran and egg-beaters for breakfast, turkey or chicken or tuna “no mayo” or diet mayo for lunch, and meat fish or foul with a baked potato for dinner. And don’t worry about eating too much you can eat 5 small meals a day, your body will metabolize faster like that anyway. But if you get lazy with the cardio you are removing 1/3 of the equation and it will affect the other 2/3, Also do less reps and go heavier for strength, and more reps and lighter for definition and weight loss. Rule of thumb is if you can do 10 reps that’s the right weight times 2 to 4 sets, once you go over 12 reps raise the weight “it’s too light”. If you want to get bigger do less reps and more weight like 7 instead of ten. Don’t wait more than 30-60 seconds between sets. Break it down to either 3 days or 5 days a week, if you train every day you do split routines where you do chest and triceps one day and back and biceps another, then legs the third and throw shoulders in on the fifth day.
This is just a rough idea I will need more specifics but this is a “plan” to get you going. There are no shortcuts, the more you cheat the less you will accomplish, “everyone cheats once in a while” but It becomes a lifestyle because of the way you will start to feel. You won’t want to go back to feeling like you did before. I hope this helps I am going to put this up just as a basic guide for some of the guys that asked me for a program. It is what you put into it. But it varies for everyone. Slight tweaks need to be made for individual goals, age etc. and don’t forget that one beer or one drink just blew a half hour on the treadmill, I am not preaching just want you guys to realize the reasons that most times people fail with this stuff. Until your body gets accustomed to it, it can be difficult, That’s why I say let the weekend slide. Do whatever you want so you can have something to look forward to, good luck and let me know what you need, if it’s an exercise routine I will write it out for you.
