Help

First...the fact that you feel no ache is good.  that means your level of conditioning is improving.
 
Muscle soreness has NOTHING to do with progress/growth etc...!
 
One thing I want to say is that I DO NOT know your training history..meaning how long you have trained and what routines you have cycled through!
 
However, if fat los is a goal, you must keep the training time DOWN!  Also you must insure that you stimulate muscle adequately but not overtrain it and then let it rest.
 
Now on the chest workout..that is 15 sets and WAAAAY to many.
 
Dial that back to maybe 3-6 sets!
That would be 2 warm up sets and then 3-6 sets of optimal lifting.
 
One or MAYBE two compound movements (bench, incline bench)
and MAYBE one isolation movement (fly)
 
Then vary the exercises you choose from day to day!
9 sets for curls after 9 sets for back?  Overdoing it!!
 
Here, follow this link and read this workout, it gives a good plan that will fix your problem!
 
3 day per week training
http://www.t-nation.com/findArticle.do?article=04-073-training
 
or this
HST (Hypertrophy Specific Training)
http://www.hypertrophy-specific.com/hst_index.html
 
After 4-6 weeks of that you could switch to something like this:
 
S.A.I.S. (Specific Adaption to Imposed Stress) Training
http://www.bodybuilding.com/fun/jeff1.htm

 
Making sense?

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Overtraining. Is that why my biceps don't seem to be growing or they look like eggs when i flex them? lol.

So is it ok if i did just 3 types of workout for it per session? (e.g 1 week  inclined , flat , cables. 2nd week inclined flys , flat fly, cables.)

What should i do instead of 9 sets of backs and 9 sets of curls? Just stick to 6 sets of backs and 6 sets of curls is enough???

About my training, i've been training since world cup i believe it was June last yr. At the start i didnt notice any growth except strength wise i was becoming stronger. But i used to train badly, meaning i did chest bicep and tricep each time i went to gym. I've changed the workout since then and went along with cutting. Since my diet was bad too i've also lost abit of strength that i'm trying to gain back by eating right. How long should i take to notice a slight change? 2 months?

Hmmm. I've read those articles and i think its awesome. Was wondering if i began the S.A.I.S Training, Would it be ok if i did Chest tri , OFF , back bi , OFF, shoulders legs? instead of their weekly routine of chest bi , legs , OFF  , shoulders triceps, Back Calves.?

START with either HST or 3-day...then Progress to SAIS.
 
The name of the game is progression and change..if you want to see results you have to CHANGE your training!
 

How long should i take to notice a slight change? 2 months?

2 weeks.  IF YOU CHANGE THE TRAINING!
 
However about the SAIS:
Monday: Chest, biceps
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders, triceps
Friday: Back, calves
Saturday: Off
Sunday: Off
 
YOU WILL NOTICE THAT THIS IS DIFFERENT THAN WHAT YOU NORMALLY DO!
 
Get that in your head!
 
IT must be different to be considered a change!
 
Give up your ego need to mess with the routines and do them as they are presented!
 
If you started in June..then you should go to the 3-day workout...
 
HAve you taken a week off since then?
If not RULE!  Take a week off every 8-12 weeks!!!
 
If you have not done so, do it now.  I whole week with no trianing.
Plan your workouts and meals instead of training.
 
Then come back with the 3-day plan..read it well.
 

So is it ok if i did just 3 types of workout for it per session? (e.g 1 week  inclined , flat , cables. 2nd week inclined flys , flat fly, cables.)

What should i do instead of 9 sets of backs and 9 sets of curls? Just stick to 6 sets of backs and 6 sets of curls is enough???

As I am recommending a switch to the 3-day plan...he is very explicit about what to do...read carefull and read multiple times.
 
What ever your plan, post your first planned week!

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Nope i haven't taken a break yet. I'll take this week off and start the 3-day programme next week =D.

However i dun quite get the training part of the 3-day program.

He says
Workout 1

Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.


Then theres workout 2 and 3 under week 1. Also he says 6 exercises per session means 18 sets altogether in one workout?


Does it look something like this :
Back - Sitted rows , Pull downs(Semi supinated and supinated), Deadlift (4 compunds)
Biceps - Barbell curls , Dumbell Curls (2 single-joints)

Oh, my..well that could be one problem right there...no rest!

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And for this routine its ok for my to do Chest/Tri , Back/bi and Shoulder/Legs UNTIL i switch over to S.A.I.S right?

Or am i suppose to switch between them? like workout 1 for week 1 is chest/tri then workout 1 for week 2 can be chest biceps?

Or does his plan mean i do a full body workout each time i hit the gym? just with different types of exercises each time?

OMG i'm so confused now

No, you will train the WHOLE BODY 3x a week
You would do the whole program as listed for 8 weeks!

However i dun quite get the training part of the 3-day program.

He says
Workout 1

Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.


Then theres workout 2 and 3 under week 1. Also he says 6 exercises per session means 18 sets altogether in one workout?


Does it look something like this :
Back - Sitted rows , Pull downs(Semi supinated and supinated), Deadlift (4 compunds)
Biceps - Barbell curls , Dumbell Curls (2 single-joints)

Choose four exercises under the list of compound exercises.
Choose two exercises under the single-joint exercise list.
Don't leave out any major muscle groups.

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.

Stick to the above list of exercises for optimal results.

Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
 

Week 1
 
Workout 1
Sets: 3
Reps: 5
Rest: 60 seconds between sets
 
Workout 2
Sets: 3
Reps: 8
Rest: 90 seconds between sets
 
Workout 3
Sets: 2
Reps: 15
Rest: 120 seconds between sets
 
Sample workout week 1:

Monday - Workout 1
Chest - Flat bench 3x5
Back - Wide-Grip Pull-ups 3x5
Quads - Squats 3x5
Lower back/hips - Deadlifts 3x5
Skull Crushers 3x5
Calves 3x5
Rest: 60 seconds between sets

Tuesday - Cardio or OFF

Wednesday - Workout 2
Chest - Incline bench 3x8
Back - Barbell Rows 3x8
Quads - Squats 3x8
Lower back/hips - Deadlifts 3x8
Skull Crushers 3x8
Calves 3x8
Rest: 90 seconds between sets

Thursday - Abs/Cardio or OFF

Friday - Workout 3
Chest - Weighted Dips 2x15
Back - Barbell Rows 2x15
Quads - Squats 2x15
Lower back/hips - Deadlifts 2x15
Skull Crushers 2x15
Calves 2x15
Rest: 120 seconds between sets

Saturday - Abs/Cardio
Sunday - OFF

 
Week 2
Perform with the same parameters as Week 1, but execute antagonist training for all six exercises

Sample week 2

Monday - Workout 1
 
Superset 1
Chest...Back...rest, Chest...Back...rest, Chest...Back...rest,
Chest - Flat bench 3x5
Back - Wide-Grip Pull-ups 3x5

Superset #2
TRi..calf..rest, TRi..calf..rest, TRi..calf..rest
Skull Crushers 3x5
Calves 3x5

Superset #3 (ouch!)
Quads, lower back...rest, Quads, lower back...rest, Quads, lower back...rest
Quads - Squats 3x5
Lower back/hips - Deadlifts 3x5
Rest: 60 seconds between supersets

Tuesday - Cardio or OFF

Wednesday - Workout 2

Superset #1
Chest - Incline bench 3x8
Back - Barbell Rows 3x8

Superset #2
Quads - Squats 3x8
Lower back/hips - Deadlifts 3x8

superset #3
Skull Crushers 3x8
Calves 3x8
Rest: 90 seconds between supersets

Thursday - Abs/Cardio or OFF

Friday - Workout 3

Superset #1
Chest - Weighted Dips 2x15
Back - Barbell Rows 2x15

Superset#2
Quads - Squats 2x15
Lower back/hips - Deadlifts 2x15

Superset#3
Skull Crushers 2x15
Calves 2x15
Rest: 120 seconds between sets

Saturday - Abs/Cardio
Sunday - OFF


Week 3
 
Workout 1
Sets: 4
Reps: 5
Rest: 60 seconds between sets
 
Workout 2
Sets: 4
Reps: 8
Rest: 90 seconds between sets
 
Workout 3
 
Sets: 3
Reps: 15
Rest: 120 seconds between sets
 
Week 4
Perform the same parameters as Week 3, but execute antagonist training for all six exercises.
 
Week 5
 
Workout 1
Sets: 2
Reps: 18
Rest: 120 seconds between sets
 
Workout 2
 
Sets: 2
Reps: 8
Rest: 60 seconds between sets
 
Workout 3
 
Sets: 2
Reps: 12
Rest: 90 seconds between sets
 
Week 6
Perform the same parameters as Week 5, but execute antagonist training for all six exercises.
 
Week 7
 
Workout 1
Sets: 3
Reps: 18
Rest: 120 seconds between sets
 
Workout 2
 
Sets: 3
Reps: 8
Rest: 60 seconds between sets
 
Workout 3
 
Sets: 3
Reps: 12
Rest: 90 seconds between sets
 
Week 8
Perform the same parameters as Week 7, but execute antagonist training for all six exercises.
 

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He says choose a weight that takes me to failure at the last rep of the last set. Does this mean i use the same weight throughout the 3 sets?

If i did cardio as part of the off days, how long should i do it for?
And should i eat something before going for abs/cardio. Its ok to do cardio just by itself? cause i heard its best to to it after a workout to burn the fat. So should i do abs 1st or cardio.

And is it alright to take a break for 2 weeks? this week and next before i start on this program? Also, in a few weeks time i'll be going on holiday and i'm not sure if i can follow this programm strictly. Will this be detrimental to the plan?

This has got to be one of the better threads on here and it addresses quite a few questions about Dan's guide.

That being said, I have a question.

/not attempting to hijack the thread

Dan, would you suggest one of the three plans you linked to above for losing fat over the max-ot program?

Good to hear other's need help =D i've been swarming this thread with questions non stop.

Dan, would you suggest one of the three plans you linked to above for losing fat over the max-ot program?

Yes.  Why?  I have to look at the OT program to be sure of this, but it pushes the boundaries of overtraining.  This is basically a hormonal state that does not favor fat loss.
 
Also, the program you want to do should ideally combine hypertrophy work with higher rep work to maximize muscle gains across all fiber types...
 

He says choose a weight that takes me to failure at the last rep of the last set. Does this mean i use the same weight throughout the 3 sets?

Choose a weight that forces you to near-failure for the last rep of the last set.
Yes.  however if you find you are stronger, then bump up to a more appropriate weight.
 

If i did cardio as part of the off days, how long should i do it for?

The name of the game is progression.  See my notes on cardio (including the link on cardio progression) in my Losing Fat / Gaining Mass threads.
 

And should i eat something before going for abs/cardio.

Yes that is in my threads when it says "for stand-alone cardio."
 

Its ok to do cardio just by itself?

Yes
 

cause i heard its best to to it after a workout to burn the fat.

Either first thing AM before a meal (take the PWO) or post workout are the most ideal fat burning times.
However, doing appropriate cardio at other times can burn some fat as well. 
Not as much as a bout of resistance training and 24 hours of rest and optimal meals will do.
 

 So should i do abs 1st or cardio.

Finish with abs
 

And is it alright to take a break for 2 weeks? this week and next before i start on this program?

ABOLUTELY!
Just eat right!
 

 Also, in a few weeks time i'll be going on holiday and i'm not sure if i can follow this programm strictly. Will this be detrimental to the plan?

Not at all!  Just eat right and have fun!
Come back and start with a week of low intensity training...then start up again.
Your results after a layoff will be fantastic.

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Dan, would you suggest one of the three plans you linked to above for losing fat over the max-ot program?

Yes.  Why?  I have to look at the OT program to be sure of this, but it pushes the boundaries of overtraining.  This is basically a hormonal state that does not favor fat loss.

Thanks.  I'll probably make some modifications to my current workout/diet and post back later.  Thanks again for all your help.

Hi Dan ... spent quite a bit of time manually entering all my foodss into fitday for future reference ... it's giving me a better idea what I'm eating.

You mentioned that ideally to lose fat I should be consuming 25/50/25 (protein/carbs/fat).  Also, using the KM/HB formula, it says for a lightly active person I should consume 2889/3068 calories respectively.  So to lose weight I should consume 2311/2048 calories respectively.  I'm not sure what my body fat is, but I put 22% because I think that's somewhat accurate.

I've taken some time and I've created one days meal.  What do you think?

Meal 1 - 7:00am
Special K w/ berries
1 glass OJ

465 cals - 0 fat - 89 carbs - 9 protein

Meal 2 - 10:30am
Danon Light & Fit

60 cals - 0 fat - 10 carbs - 5 protein

Meal 3 - 12:30pm
PBJ

660 cals - 35 fat - 48 carbs - 24 protein

Meal 4 - 4:00pm
Special K Breakfast Bar

90 cals - 2 fat - 18 carbs - 1 protein

Meal 5 - 6:30pm
Chicken Breast Baked
Brown Rice (not sure what grain, how do I know?)
A little bit of BBQ sauce for flavor

1157 cals - 17 fat - 74 carbs - 148 protein

Total : 2612 cals - 59 fat - 295 carbs - 215 protein or 34/45/21 (protein/carbs/fat).

Overall, I'm right on % and calories wise, maybe a bit high on the calories.

However, I guess my day is ass backwards with my big meal at night, is this OK?  I welcome any suggestions.

I'm good with the workout plan, just always had problems with meals and nutrition. 

spent quite a bit of time manually entering all my foodss into fitday for future reference ... it's giving me a better idea what I'm eating

 
Great work!!!!

You mentioned that ideally to lose fat I should be consuming 25/50/25 (protein/carbs/fat).

NO!!!
 
I gave that as a better starting point.  Every person has a unique chemistry adn the ideal ratio is different person to person!  You wil need to pay attention and experiment.
 

Also, using the KM/HB formula, it says for a lightly active person I should consume 2889/3068 calories respectively.  So to lose weight I should consume 2311/2048 calories respectively.  I'm not sure what my body fat is, but I put 22% because I think that's somewhat accurate.

 
First thing first....when the goal is fat loss, you should start at the higher end of your range for calories.
 
SEcond, if you are already eating a diet..start where you are!
 
Now that meal plan!!! 
Read my losing fat thread and look at the meal plan rules and example.
 
You should eat the best food choices you can ans focus on whole foods.
 
Rule #1 Every meal...
Lean Protein
Starchy Carb
Fibrous carb
 
Whole foods not processed.
 

Meal 1 - 7:00am
Special K w/ berries
1 glass OJ
465 cals - 0 fat - 89 carbs - 9 protein

No juice...thats like asking to store fat!
Processed cereal is the same!  Just sugar! 
This is not a complete meal
 
You also should have essential fats..like Fish Oil (purified-like carlson's)

Meal 2 - 10:30am
Danon Light & Fit
60 cals - 0 fat - 10 carbs - 5 protein

Milk prods are not ideal if the goal is fat loss
This is not a complete meal

Meal 3 - 12:30pm
PBJ

660 cals - 35 fat - 48 carbs - 24 protein

bread is not ideal if the goal is fat loss!
This is not a complete meal
How do you get 24 grams of protein!?

Meal 4 - 4:00pm
Special K Breakfast Bar

90 cals - 2 fat - 18 carbs - 1 protein

Breakfast bars are invitations to GAIN fat! 
This is not a complete meal
 

Meal 5 - 6:30pm
Chicken Breast Baked
Brown Rice (not sure what grain, how do I know?)
A little bit of BBQ sauce for flavor
1157 cals - 17 fat - 74 carbs - 148 protein

This is not a complete meal
Where is the vegetable?
Too much protein!


Total : 2612 cals - 59 fat - 295 carbs - 215 protein or 34/45/21 (protein/carbs/fat).
 
The ratio there is not good...but the calories are not bad...Start HIGER!!!!
 
Eating whole foods BURNS calories!!! and supports Building muscle...MUSCLE BURNS FAT
 
Muscle is THE PLACE in the body where fat is burned!
 
Sorry to rough it up..but I want you to get on the right path!!!
Why waste time.

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Dan is it ok to eat food with some sauce like Chilli Sauce , Ketchup , Mustard?  Most of the time i cook my meat plain but the taste is getting abit blend so i was wondering if i could add some seasoning to the cooking?

Many sauces are mostly sugar...get a spice cookbook and learn to use herbs and spices to create flavor!
 
In the meantime, sparingly...it is not the best, but...if you must!

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I'm gonna write out a meal plan again around next week to see if its ok. I've been testing for the past 2 weeks now and i hope it makes a good plan.

Back to the question on weight to choose. For the 3rd week when i increase my sets, do i still do the same weight that i did for the 1st week? Because now i'm doing more reps and sets means it gets tougher. So is that the point?

No.  You shoud follow the rule:
Choose a weight that forces you to near-failure for the last rep of the last set. Choose a weight that forces you to near-failure for the last rep of the last set.
 
That means sometimes you will work with heavier weight and sometimes lighter.
 

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Lets say i choose to workout 1 hour after a meal. I drink my whey protein half hour later and again after my workout. However does this mean that my meal 1 hour before and 1 hour after my workout has got to be less in protein? or none? because when i calculate out my eating plan i tend to overshoot the amount of protein i should take hence carb % is messed up.

My calorie intake should be around 2300-2400 having minused off 500 calories for cutting. I find myself eating more protein then i should. However i don't really know how to cut down on the protein. On days i don't train i find i eat the right amount of protein. But on days i train i tend to over eat on protein.

My calorie intake should be around 2300-2400 having minused off 500 calories for cutting.

DO NOT eat 500 calories LESS for cutting!!!
 
Start with the higher end of your maintenance calories!!!
Get the diet dialed in with thart first...start by GAINING MUSCLE WEIGHT first!
 
Then when that starts to plateau..take advantage of it by CREATING THE deficit with training!

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OK ... I'm looking at 2600-2800 calories a day.  That's what I currently consume and that's what I'll continue to consume until a plataue is reached.

I don't know the specifics on some of these, but I tried my best ... it's a better start.  I'd like to get this all together before I go food shopping this weekend

Meal 1
4 egg whites with 1 yoke (FYI ... I typically buy large grade A eggs and I'm not sure of their nutritional values when then yoke is removed)
1 cup oatmeal (I hate oatmeal, so I'll probably slurp it down with water ... any type of Oatmeal you'd recommend)
Baby Carrots

Meal 2
Cottage Cheese (could this be my lean protein?)
1 slice 100% whole wheat bread
Baby Carrots

Meal 3
I typically eat a sandwich ... so this is hard for me
Turkey Salad (knocks out the lean protein AND fibrous carb)
Corn

Meal 4
I'm stumped ... I'm a picky eater and I like quick and short meals
Perhaps a rice mix ... brown rice, peas, and chicken with soy sauce?

Meal 5
Chicken Breast
Corn
Celery w/ peanut butter?

Meal 6
This is typically later at night ... again looking for quick and easy
I wanna say apple, but from your guide it's probably not ideal ...
Ugh....
Carrots and cottage cheese
Is this ok?  Like I said, this is around 8 or later so I just like a small snack


OK ... thanks for your help thus far Dan.  You can be rough, I don't mind someone yelling at me to get me motivated haha!  I have all the foods out above ... now I need to work on the portions.  Can you let me know what you think?  Once you say it's good, I'll work on the amounts.

Fish Oil?  Egh, this is new to me.  Where would I fit this in my meal?  Is it taken str8 up like a shot haha?

Other than the fish oil ... I'm on the right track I feel.

Thanks again.

What's the best way to calculate calorie intake? i use one of the calculators on Bodybuilding.com. It tells me i burn roughly 2822 calories per day.

What's the best way to calculate calorie intake?

Calorie intake is all the calories you eat..use Fitday.com ..sign up for th free meal journal and enter everything you eat.
 
Caloric expenditure formula are based on some obscure references...they can give you a general idea of where to start but ARE NOT PERFECT!
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need%3a_Calorie_Calculators_-_Includes_Quick_Spreadsheet_Too!/m_45013/tm.htm
 
Once you start dialing in a diet and training plan, then your actual calories out will change and YOU control the number.
 

Meal 1
4 egg whites with 1 yoke (FYI ... I typically buy large grade A eggs and I'm not sure of their nutritional values when then yoke is removed)
1 cup oatmeal (I hate oatmeal, so I'll probably slurp it down with water ... any type of Oatmeal you'd recommend)
Baby Carrots

Meal 2
Cottage Cheese (could this be my lean protein?) It is not ideal if the goal is fat loss..any milk product Will not be ideal.  Try thin sliced beef instead.
1 slice 100% whole wheat bread  if the goal is fat loss then bread is not ideal
Baby Carrots I recommend getting as much variety in your vegetables as you can

Meal 3
I typically eat a sandwich ... so this is hard for me if the goal is fat loss then bread is not ideal
Turkey Salad (knocks out the lean protein AND fibrous carb)
Corn

Meal 4
I'm stumped ... I'm a picky eater and I like quick and short meals
Perhaps a rice mix ... brown rice, peas, and chicken with soy sauce? Well, peas are a carb not a vegetable...look at my foods list in the gaining mass or losing fat thread.  How about onions peppers and mushroom?


Meal 5
Chicken Breast
Corn What about baked sweet potato?
Celery w/ peanut butter?

Meal 6
This is typically later at night ... again looking for quick and easy
I wanna say apple, but from your guide it's probably not ideal ...
Ugh....
Carrots and cottage cheese if the goal is fat loss then milk products are not ideal
Is this OK?  Like I said, this is around 8 or later so I just like a small snack
Forget the word snack.  focus on the concept of complete meals.  How about fish, rice and a salad?

 
Use fitday.com and put EACH MEAL in a separate day..this way you can see how the portion sizes and ratios of fat, carbs, and protein work out!
 

Fish Oil?  Egh, this is new to me.  Where would I fit this in my meal?  Is it taken str8 up like a shot haha?

I use this:
Fish Oil
I use a teaspoon and just ..yea take it str8 up as a shooter.

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ORIGINAL: danmirage

Meal 1
4 egg whites with 1 yoke (FYI ... I typically buy large grade A eggs and I'm not sure of their nutritional values when then yoke is removed)
1 cup oatmeal (I hate oatmeal, so I'll probably slurp it down with water ... any type of Oatmeal you'd recommend)
Baby Carrots

Since you made no comments, I guess this meal is ok?

Meal 2
Cottage Cheese (could this be my lean protein?) It is not ideal if the goal is fat loss..any milk product Will not be ideal.  Try thin sliced beef instead.
1 slice 100% whole wheat bread  if the goal is fat loss then bread is not ideal
Baby Carrots I recommend getting as much variety in your vegetables as you can

Roast beef from a deli ... is this ok?  Or perhaps it's better to cook a lean cut of beef and slice it myself?
Instead of bread ... one cup of brown rice?
Celery instead of carrots

Meal 3
Turkey Salad (knocks out the lean protein AND fibrous carb)
Corn

Is this ok then?

Meal 4
Perhaps a rice mix ... brown rice, peas, and chicken with soy sauce? Well, peas are a carb not a vegetable...look at my foods list in the gaining mass or losing fat thread.  How about onions peppers and mushroom?

I see my problem now .. peas are a starchy carb.  I'll use broccoli instead. (I don't like onions or peppers or mushrooms haha ... I'm picky)

Meal 5
Chicken Breast
Corn What about baked sweet potato?
Celery w/ peanut butter?

I'll give it a try ... you suggest a whole sweet potato?

Meal 6
Carrots and cottage cheese if the goal is fat loss then milk products are not ideal
Is this OK?  Like I said, this is around 8 or later so I just like a small snack
Forget the word snack.  focus on the concept of complete meals.  How about fish, rice and a salad?

I know, it's tough to get in the habit of meals when I typically always had 3 meals and 2 snacks.  Fish, Rice, and salad sounds good, I'll try that.

Use fitday.com and put EACH MEAL in a separate day..this way you can see how the portion sizes and ratios of fat, carbs, and protein work out!

Fish Oil?  Egh, this is new to me.  Where would I fit this in my meal?  Is it taken str8 up like a shot haha?

I use this:
Fish Oil
I use a teaspoon and just ..yea take it str8 up as a shooter.

A teaspoon at the begining or end of each meal ... or does it not matter?  I guess this is for a "good fat".  I hope it tastes better then it sounds.

I'm getting close to getting this down ... thanks again for the help, I REALLY appreciate it.

One more question ... is there particular oatmeal I should purchase for my breakfast?

Having calculated how much i should eat i took my BMR x 1.55(activity level i think its moderate, not sure though)

i get close to 3000 calories. So basically i shouldn't minus 500 off these calories per day? just eat 3000 worth and then use the workouts as the deficiets? 3000 is alot

If i Based my intake on 45% carb , 30% protein , 25% fat. Thats ~340g carb , 225g protein and 84g fat. So far i've been eating ~200g carb . 180g protein and 60g fat. How am i gonna increase my carb intake by so much???


Also for my workout routine, I've been trying to choose the suitable exercise to do during that workout. I understand that certain exercises don't need to be done if i'm doing a certain exercise. (for e.g. how do i knw if i should do bicep curls on one day?) or how to know if i should do a pull-down one day?). And i'll be taking a trip to the gym next week to test out some of the weights and get my plan into gear before i start the following week =D

Roast beef from a deli ... is this ok?  Or perhaps it's better to cook a lean cut of beef and slice it myself?
Thats what I prefer to do.
 
Instead of bread ... one cup of brown rice?
Celery instead of carrots
Thats nice.
 
A teaspoon at the begining or end of each meal ... or does it not matter?  I guess this is for a "good fat".  I hope it tastes better then it sounds.
Well, 2 teaspoons to 4 teaspoons a day is the ideal daily amount.  You can split it up or do it in the AM ..as you wish.
 
As for portion sizes..this is dicated by your caloric target!
 
Use Fitday.com to play with the portion sizes to get all the meals about the same.

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One more question ... is there particular oatmeal I should purchase for my breakfast?

If you have oatmeal, try hot rice cereal, try amaranth as a hot cereal...experiment!
Don't make eating a chore!

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If i Based my intake on 45% carb , 30% protein , 25% fat. Thats ~340g carb , 225g protein and 84g fat. So far i've been eating ~200g carb . 180g protein and 60g fat. How am i gonna increase my carb intake by so much???

 
Ideally you want to shift that to:

Protien 20-25%
Carbs 45-50%
Fat 20-30%
 
While optimal rages are in this range...
Protein-15-25%,
carbohydrates-45-75%,
fat-10-30%
...of your total calories
 
Now, you do it by making a meal plan that insures you get lean protein, starch and veggies every meal!  Whole foods!!....I give lots of examples on my losing fat post.
 
Excessively high protein intake is not necessarily going to benefit you!
However, unless you take a week off training, there will be an adjustment.

i get close to 3000 calories. So basically i shouldn't minus 500 off these calories per day? just eat 3000 worth and then use the workouts as the deficiets? 3000 is alot

 
If you are currently eating 2000 then you have to adjust from THAT NUMBER not START OVER with a formula!!!
 
Are you gaining losing or at maintenance with 2000?
 
Anyway how about 2400 for a new start?
 
Protien 25% 150 grams
Carbs 45% 270 grams
Fat 30% 67 grams
 
 
Out of curiosity:
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need%3a_Calorie_Calculators_-_Includes_Quick_Spreadsheet_Too!/m_45013/tm.htm
 
open the spreadsheet at the bottom of the page and put your info in there...how much protein (lower right) and what calorie range does it give?

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Thanks again Dan ... I should a a full meal plan tomorrow, AWESOME!  I'll post it here for the final approval