I need your assistance....

Hello, I need some assistance and a possible tweak.
 
I am a 28 yr old male, 76 inches tall, 218 lbs, 20% bf (so says the impedance scale in the bathroom), not very active throughout the day other than running.  For the last three weeks, I have been running three miles per day and by using a heart rate monitor, have kept my HR between 160 and 195 the entire run.  I am down somewhat right now on cardio since I recently tore my medial meniscus in my left knee….looking at a 3 week downtime from now until I can go run again.
 
I have lifted weights on and off while in the Marine Corps and now am starting to get serious about it since I am discharged and back to civilian life.  I am currently easing myself back into lifting by using this program: http://www.leehayward.com/workout_programs/index.htm
 
I have done a ton of research on the internet about diets and nutrition.  I have been eating healthy for over a year now.  By healthy, I mean no fast food, wheat bread, natural peanut butter, eggs, cottage cheese, spaghetti (in limited portions), tuna, vegetable lasagna (also limited portions), salads, protein bars (I have a ton of these - http://cgi.ebay.com/150-PROTEIN-PLUS-CARB-SELECT-POWERBAR-CHOC-CARAMEL_W0QQitemZ320004724113QQihZ011QQcategoryZ40960QQssPageNameZWDVWQQrdZ1QQcmdZViewItem) etc.  I know what good nutrition is.
 
 
My goal: to get muscle back, more of it, and get rid of this body fat that is hanging around my belly area … (I believe most of it lives on my stomach).
 
 
The problem that I am having is this:
 
1)      Whether to bulk for 3 months or so, then drop the fat, OR
2)      Whether to kill myself with cardio, not risk losing muscle (since I don’t have much to lose, then bulk
 
Another problem that I have is an example meal.  I believe I may be suffering overinformation syndrome because some people say certain foods at certain times…ie no carbs before bed,……others say differently. 
 
If possible, I would appreciate a sample meal plan based on the above things that I mentioned above which I eat on a regular basis.  This would really help me out.  I tried to provide as much information as possible so that you may assist me.   
 
 
So to summarize, I need help by:
 

I need to know whether to cut or bulk.
I need a sample meal plan based on the foods I mostly eat.
 
Thanks

imperdence eh??
inductor, resistor, capacitor...
(resister_current^2 + (capacitor_current-inductor_current)^2)^0.5
 
i don't get it

i should post something meaningful
 
if you're gonna run you should make sure your body and muscles can handle them
meaning you should work out your lower body until you have enough muscle to take your around easier
i've been told also that if you build up muscles too quickly your ligaments conecting ur muscle to bone pops and ****s u up even worse
 
i personally started having problems with my knees, ankles, and feet when i tried to run 3-5 miles a day (after going from 140 to 160 lbs because wasnt working out as much and didnt do cardio)

After being in the Marines, I have developed a trait for ignoring negative mental thoughts and focusing on goals.  It can backfire sometimes as in this case.  I believe you are correct, and when doc says I can go back to running, I will be starting with 1.5 miles and working up rather than trying for 3-4 miles the first day.
 
 
As to my other questions, any opinions or advice?

well for the nutrition part you need fat in your diet.
what i do is eat a lot of flax seed(has high fiber), some peanut(butter), fish (omega oils are in all these)m and use olive oil.  i also try not to have too much sugar in my diet
as for an example meal, try eating about a pound of pasta (including sauce, chicken, lots of vegetables,) every day for week or so. what seemed to work best for me though was eating about 3-4 tunas wraps a day,  looked the most cut and trim, but now i'm trying to bulk
 
you say that you wanna lose fat, do you have a pic of yourself so we can see where ur at?
most people who just start out and are on the bigger side ussually lose fat pretty quick even if they don't cardio. you also shouldn't work out too many days out of the week either, your body needs its rest. 3-4 days a week 1-1.5 hours a day should be enough
from what i seem from everyone, i think its safe to say that you'd be better off working out and getting big, then slim down with cardio later on

First of all Welcom to DB.com

second its is very good that you have your nutriton in line its the most important aspect

my recomendation would be to bulk first then cut that way you will have muscle to show when you do

**note** this is comign from a skinny kid former twig so my opion on bulking is biased and is to eb taken accordingly

starting
124 pounds
11 bfp
5"7
15 years old

Current
147
10 bfp
5"8
18 years old

Welcome to the DB.com
I am currently on a marine base and I now have some knee problems with the extra running....lol the doc here said it was normal and just gave me some moltrin! and few days limp duty...a painful way to learn that too much cardio is not good for bodybuilding.....anyway on to the question:
 
Bulk or Cut, since you have some experience with training your body ... I would say simple lift weights and easy on the cardio.  I say this because people with previous experience will have those muscle "memory gains" for about the first month.  Using this and proper diet, you'll lose some fat and gain some muscle.  After, this period is when I would take an good look at my stomach and decide to bulk or cut.  My personal cuting point is at 15% or better, If i get higher than that .... time to get the six pack showing!  Muscle gains are a little bit slow this way, but for me it works.  Plus with milatary standards..I don't want to be on Mando.
 
Meal Plan:  Okay...keep it simple...first month no cokes candies...just working a good sold food base.  Then you should be noticing your body while you workout...example
if you tired during your workouts you would want more carbs b4 workout or maybe a pre workout sup. (no-xplode seems to be good for energy, because of the caffine.)
If your not gett'n a good pump then an arginine or NO2 product.
As for proteins....check this video out Watch Jeff's Protein Video
 
I hope this helps you out!

age:32
height:5'8"
weight:190lbs.
BF:unsure, but the six pack don't show anymore!

Hey all,
 
Thanks for your input.  I really appreciate you replying and letting me know what you think.  At this point, I believe I will CUT.  Maybe not all the way down, but at least further than where I am now.  I wear all of my fat on my belly, and when it moves more than it should, it is a tad embarrassing.  My goal, however, is to bulk up, so I will shortly be doing that once I get my bodyfat under control.
 
One problem that I have is that I do not eat a whole lot.  I have started keeping track of the foods (and the portions that I have been eating) and it boils down to about 1200 calories a day.  However, even with my active lifestyle, the fat still stays around and the numbers on the scale do not change.  It is quite depressing and gives the impression that it is ineffective.
 
I have looked at what I SHOULD be eating and taken away 500 calories from that.  That equals 2200 calories.  As amusing as it may sound, I am having problems getting all that food in me.  Today I ate 1775 calories.  I have attached a rather crude export from the CalorieKing Calorie Counter program.  You may have to look hard at it, but it gives a breakdown of what I ate.  Any tips would be appreciated.
 
I am hoping that if I eat more (and thereby stimulate my metabolism), exercise at 60-70%MHR for 30 mins or more just about every day, and take an ECY stack…..that this may help me to shed this bellyfat.  Are my opinions and suggested direction acceptable? 
 
Please keep me in check.  I need your help.
 
 
Thanks,
Joe

Attachment(s)

20060719.txt (2.07 KB) - downloaded 10 times

The readout is hard to, um, read!

I didn't see many vegetables or fruits.  I would up those considerably.  They aren't calorie-rich (with a few exceptions, e.g., bananas and avocados), but they are fiber rich and provide all kinds of great stuff for you..  If you have a sugary fruit, eat it with other stuff, like a protein and a starchy carb.  I'm also biased against white potatoes, and would substitute with sweet, but that's totally bias (I think there's more nutrition for the buck, plus I don't miss butter on my sweet potato).

I'd dump the meal bars if you can and eat real food. You could also throw in a protein shake (easy 300 calories).

Consider adding som fish to the diet.  Salmon is great!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"