Noob needs help....

Carlos2776

Just started being serious about my health...
I'm 41 year old man... 5'7" and around 145lbs and out of shape... at about 25% BF
I'm needing to put on muscle while trying to
lose fat.... My problem is I have no appetite... I need to eat something like 2600 calories... I've googled my heart out and am as confused as ever... I guess my question is how do I get my calories in everyday if I'm never hungry??? Please help!!!

malibu927

Add some calorie dense foods to your intake. http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods

kommodevaran

Bad eating (including both over- and undereating, and malnutrition) as well as bad eating habits, and sedentary lifestyle, messes with your appetite. When you eat better and move more, your appetite will return to normal. You have a healthy weight, so you have been eating the right amount of calories - so it's not going to be difficult to eat enough - but assuming the body fat % is correct (I would maybe get a second opinion), and if you are indeed out of shape, you should put on some more muscle and lose some fat. Get moving. Walk, run, swim, dance, lift, climb, whatever.

And eat better. Sit down to regular meals at regular intervals. There are no foods you have to eat or foods you should avoid. But get in more variety. Eat some fruit and vegetables every day - ideally some for each meal. Eat more whole grains and less white. Eat different meat/fish for dinners through the week. Cook at home. Add dairy and eggs and nuts to combine meals you want to eat.

Carlos2776

You hit the nail right on the head..... Before I would eat junk food on a daily basis... EVERYDAY!!! Soda pizza burgers morning noon and night.... I'm surprised I don't (fingers crossed) have diabetes or some other horrible affliction... Thank you for the advice...
I hope I can make it a full week... Chicken rice and veggies for a week straight is my goal.

Thanks again...

kommodevaran

Carlos2776 wrote: »

Chicken rice and veggies for a week straight is my goal.

Why? You missed half of my message - variety is important. Eating just three things all the time is just as bad as only "junk" food.

I hope I can make it a full week...

Don't make meal (or exercise) plans you can't even see yourself follow for a week.

Carlos2776

Baby steps.... One day at a time...
Thanks....

psuLemon

Carlos2776 wrote: »

Just started being serious about my health...
I'm 41 year old man... 5'7" and around 145lbs and out of shape... at about 25% BF
I'm needing to put on muscle while trying to
lose fat.... My problem is I have no appetite... I need to eat something like 2600 calories... I've googled my heart out and am as confused as ever... I guess my question is how do I get my calories in everyday if I'm never hungry??? Please help!!!

You're not really going to put on a lot, if any, muscle while losing fat. You might gain some, but you shouldn't expect much. The key to either retain or even gain a little muscle is following a progressive overload lifting program, have a moderate deficit and adequate protein (~120g for you). So work on cutting the fat, and then work on building muscle.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Carlos2776

Thanks.... I plan on starting that 5x5 program today.... It has me starting at very light weight but weight goes up every time I work out... Hopefully that will wake my body up to start lifting. I am very excited but understand that it won't be easy... I'll take it 1 day at a time...
Good luck to everyone trying to change for the better...