newbie advice needed

new years resolution to get in shape(whip my skinny @ss into something better)and going strong or so I think.joined a gym and started going almost every day till I realized my muscles wouldn't let me so take a rest day in between,get up at 5am daily for mini workout(got myself a bench and some weights for home)then take a run around the neighbourhood about a km.i try to push a full hour at the gym in the evenings,doing a full body workout haven't gotten to just legs or chest day yet cause I don't think my body could do it,so I try to workout everything.i'm 36,1.67m tall 59kg,lost a kilo since I started on the 3rd of Jan.as I said I'm on the skinny side but the years of whiskey and braais has given me a bit of a boep went from a waist 26 to almost 30(a 28 with the top button open) which put the fear of God in me so now I'm here.cut out all alcohol/fizzy drinks and junk food cutting down on sugar.in a month I can now close all the buttons on my jeans so I must be doing something right.i'm happy the boep has started receding but I don't know if my workout and eating is right for what I want to actually achieve.lose the stomach and build a better body without going over 60kg.my diet is now
breakfast-1 egg on brown toast and a bowl of muesli
brunch- small piece of meat with a veg and salad
another meal about 3pm-same as above
then supper varies-rice/pasta with veg and salad
lots of fruit in between
portions are small as I'm scared of burning less than I'm eating and making the situation worse.
no idea if my diet and workout are in sync and which should be upped?
any help will be greatly appreciated

shoo where to begin

first always remember nutrition is 70% and training 30% (saying that doesnt mean not training hard with intensity)

also if you've just started training first complete a full month without bailing, the 3x D's are of utmost importance in getting into shape (dedication, determination & discipline) what you put in is what you'll get out

Google a calorie counter and first get an idea of how much you need to consume to either gain or lose weight, at 60kg's I cant see you having to eat more than about 1800-2000 cals per day.. can say there are guys on here who most probably dumbell press that weight

cutting out kak and eating clean is hard work, daily meal prep and setting your exact cal intake will take a month or two

as s start off I would say at least 5 meals a day ( two of which is a protein\meal replacement)

on wake up I have a shake (1x scoop whey (protein), 1x scoop jungle ultra(Carbs) 1x banana

this will take your body out of a catabolic and into a anabolic state (reason when you sleep your system is in muscle breakdown and recovery mode)

measure and weigh your meals, I use an app called fitday it allows you measure your calorie intake and gives you items to create a meal plan

after a month you'll know how much to prepare meal wise

losing your boep will come down to cardio

thanks,was two minded about supplements been reading on them and vitamens and how does anybody know if they really do anything or just expensive p!ss?will check out for a calorie counter.gotta say I thought it would be harder than it was to cut out junk,i do miss my Friday bunnie chows though promised myself one in April if I can see a difference by then.tomorrow will be a full month so the 3Ds are coming along.thanks again I got more help here than a month at planet fitness

Yeah I use the protein shake as a buffer, I usually buy the cheap stuff and when they on special

I drink a shake in the morning as i'm up at 4am only have breakfast when I get to work and then my chowing starts

hey buddy, glad to see you not on here about to start a crazy cycle without any info.

read the thread below... in the dieting section there are a few more.
these will help you alot.

www.anabolicsteroids.co.za/forum/10-diet...-calorie-intake-help

once you done with the dieting section try going through the training section. you will find plenty of help here and you can then personalize your own little training program.

www.anabolicsteroids.co.za/forum/8-training

once you have read enough and played around you will get to know your body better and figure out how to mix things up to suit your body and how you react.

i have been reading things on this forum for over a year and still find myself reading certain threads again and again to get a better understanding of how things work. knowledge is power buddy.

good luck with the reading, the eating and training. trust me you will enjoy it once you work out something from the diet and training section.

one last thing... Rome wasn't built in a day. take your time and don't rush buddy. quality takes time and you will appreciate the struggle once you start seeing the results you're after.

I found a good local calorie counter site no ounces and pounds,says I should be eating 2400 calories a day and when I add up what iv been eating its maybe half.thing I don't understand is if I want retain my weight will eating all those calories not take me over 60kg?and thanks for the help.its my 1st month anniversary today gonna celebrate with deadlifts

www.freedieting.com/tools/calorie_calculator.htm

try that one

thanks,that one is a bit better,went down to 2000 calories and recommended weight 60-62kg so I'm not far off the mark.would be best to slowly increase the calorie intake?i would like to pose for the cover of Mens Health April addition but don't think that's gonna happen I'm not doing the 300 Spartan workout.starting off slowly with low weights don't want to damage anything before I even begin is this also the right approach,always reading how you suppose to shock your muscles into growth but I think a few broken ribs through my back would be the wrong kinda shock.

I"v started noticing blue marks on my upper body,their not sore or anything should I be worried?

only certain spots or general like your pecs or front delts?

Are you taking a multivitamin? Getting in Dark Green Vegetables? Enough red meat? Sunshine?

Rooi Bul 86 wrote: Are you taking a multivitamin? Getting in Dark Green Vegetables? Enough red meat? Sunshine?

hahahahaha gotta get them greens and rays to get the gainz

No actually on a serious note. If he just started cleaning out his diet and not eating a varied diet he could be missing some nutrients causing the bruising.

At the very least take a good strong Vitamin D.

I cut out the multivitamens,been phasing them out as they get finished down to my last few vitamin c pills,im always in the sun vitamin d shouldn't be a problem.i live on green salads try not to have a meal without suppose I could add some broccoli to my diet some spinach to.they're around my pecs one big one and a few small ones.so guess that p!ss wasn't that expensive back to clicks for centrum for me then.

Try to think back did you bump dumbbells or weights of your chest or let weights rest on your pecs in any workout?

Always make small changes so that you can monitor yourself and make it easier to pin point a culprit. Or Identify if something is working or not.

I do bump myself sometimes or rest the bar on my chest but the marks aren't painful so I don't think its that and some are in out of the way places along my side