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Have a look at this
http://stronglifts.com/5x5/#How_To_Get_StartedI've incorporated elements of it into my training though with a few exceptions; I only increase the weight once a week not every time, I mix bits with other stuff I like doing like dumbbell stuff & I do 2km on the rower first. He gives guide weights for starting in there somewhere with different figures for male & female (though it's basically starting with just the bar).
I've definitely had results from it & there are a couple of ladies at my gym that seem to be at least loosely following it (the same as me) who also seem to be enjoying it.
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"So, are you saying 2gram per Kg per day? So, if I'm 71 kg I should be eating ~140gr of protein a day?"
Yep :)
Macros are iMHO quite irrelevant until you get the basics sorted.
Which are 90% no junk, get enough protein & fish oil or other omegas & perhaps a multivit.
Perhaps this approach works for you?
http://www.precisionnutrition.com/workout-nutrition-infographicBear in mind you don't have to start perfect, just pick something (eg, stop drinking calories, then a few weeks after you reduce junk food...) Don't try to get it perfect in one go, lots of little habits need to perhaps change.
Easy lean protein food are:
Fage 0% Yoghurt for protein
Tuna and other tinned fish
Pre-cooked chicken breast
Whey if so inclinedEasy snacks are
Nuts for packing (portion sizes are on pack)
FruitsEasy cupboard foods are
Porridge
Nuts again
Tinned stuffEasy store carbs are
Rice
Oats
Lentils (also high protein them things but cook a bit longer)
Beans (dry need soaked, tinned don't and can be microwaved then)Potatoes/Sweet potatoes keep for a week or so, but SP are yummy.
If you have a fridge at work fill it for the week, and bring fruit/nuts.
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Lw.
JWestland
@pootsmanuva
My diet is less bad than it was but aware I've got some way to go - I started looking at macros but that made my head spin so simple info like "2 grams of protein per KG" is also helpful. Thank you!
So, are you saying 2gram per Kg per day? So, if I'm 71 kg I should be eating ~140gr of protein a day?
And thanks @well_is_it I have a core of jelly atm but I do notice when I actually engage what core muscles I've got I do make a bit more power/speed. And my thighs get knackered ridicously quickly when I'm at the BMX track so need more strength there.
Cheers all. I feel some reading and a spreadsheet coming on at the weekend.