Diet help needed

[Jay414]

I guys I wana start a diet to lose wight then eventually start bulking I need help on macros food prep and what to eat on a daily basis through the week I'm goin shopping tomorrow so need to no what foods to buy

[Jay414]

My stats are weight 82.8 kg height 5ft 10 body mass index is 26.1 kg/m

[Fokker]

Oats, chicken breasts, broccoli, protein powder, fish

[Panzerfaust]

Slow down is my first thought, if you are serious about changing your life and learning about nutrition then start with the basics

1. Your current stats, 70 inches tall, 182lbs, how old?
2. How many days a week will you workout? 3? 5? 6? 7?
3. You can get a rough estimate of your TDEE using the Harris Benedict Formula

Harris Benedict Equation

Calculate your needs, then start building a plan based off that.

Meal 1

Protein/Carb - 0kCals 0g FAT, 0g Carb, 0g Pro

Meal 2


Meal 3


Meal 4


Then calculate them all together and if within your caloric needs, post your rough draft here and these gurus will assist you. It will go a long way with them if you do the work yourself as it shows you are serious and appreciate their time to assist you.

fitday.com is a good site for helping put a diet together

Protein Source: Fish, Chicken, Tuna, Steak, Whey, Casein
Carbohydrate Sources: Rice, Sweet Potatoe, Oats
Fat Sources: Flax Seed Oil, MCT Oil, Almonds, Fish Oil
Fibrous Veggies: Broccoli, Kale, Spinach, Brussel Sprouts, Asparagus

[Marc114]

Another thought...Don't try to change your entire diet overnight. You don't say how bad your diet is right now, but if you go from eating really bad to eating really clean and try to do that in a day , you are probably going to fail. Take small steps, change your diet for the better in small increments. I learned to eat healthy just taking small steps at a time and managed to lose 135lbs in about two years and have kept it off for the last three. Now if I can only replace that lost fat with muscle everything would be tight.....

[Jay414]

Thanks guys and panzer I'm 26 and work out 3days a week I just need to sort out how many proteins/carbs n Dari need daily look on that Harris link thanks