[sharkattack]

I really need some help with my nutrition. First off, some background on me: I’m 40 years old, 6’1”, weigh 178# w/ 20% body fat according to my scale. I’m currently doing the NROL program and am loving it. I’m lifting 3 days/week and doing HIIT 3 days/week. Like most guys in their 40s, I want to lose some excess bodyfat and build some decent muscle. Call me vain, but I want to look like I work out, I want to have no issues taking off my shirt and going for a run in the summer, I want to not be self conscious about how I look at the pool, etc.

I know what foods I should be eating (chicken breasts, veggies, brown rice, skim milk, oatmeal, etc.) but I’m confused as how to put it all together in a weekly meal plan. Even though chicken is good for me, I can still eat too much. Same with rice, skim milk, etc. I need help figuring out the amounts of food I’m supposed to eat, when to eat them, etc. I’ve read through some good threads and have some ideas, but my main fear (for lack of a better word) is not getting enough nutrients, i.e. protein and carbs, at the right time to support my training goals, therefore making my time in the gym worth something. I have limited time to train, so I bust my butt in the gym. I want to get the most return (muscle gains/fat losses) for my investment (time spent on NROL).

I’ve looked into Fitday and it seems like it will be a great place to start, but how do I know how many calories I should be eating? What ratios of proteins/fats/carbs do I need? For me to lose fat, won’t I have to cut calories so I’m in a caloric deficit? If I’m in a caloric deficit, then I can’t gain muscle can I? Should I not worry about the muscle right now and concentrate on getting the fat % lower?

If you have any suggestions, resources I should look into, books to read, etc. that will help me get a better handle on the proper nutrition needs for my goals, I’d sure appreciate it.

Cheers,
S.