Probably not the best diet for me....

[DeceptiveJOE]

I'm 22 6'1" 215 lbs. I'm guessing 22-25% BF mayb...
BMR 1952.84 using
Total weight x bf in decimal form = total bf weight
Total weight - total bf weight = total lean body mass
TDEE=3026.91 w/ moderate activity

My diet is well.....a bit low. I suppose my reasoning for taking in so few calories is that I'm wanting to loose fat fast but I KNOW that's not the right way to do it. So with your help I need to change up my diet. Any changes that are made I will stick to 100% so your advice is greatly needed.

Pro Carb Fat
8am-10 egg whites- 50g 3g 1g
11am- 1can tuna 22g 0g 2g
1 tbsp mayo 0g 0g 9g
1pm- 8oz Chick. B 50g 1g 3g
3pm- 2 tbsp Peanut B. 7g 6g 17g
6pm- 8oz Chick B. 50g 1g 3g
9pm- 1 Tuna 22g 0g 2g
1 tbsp mayo 0g 0g 9g

TOTAL= 202g 6g 23g 1039 Cal.

So I'd say add 24g for ketchup and 12g for evoo each day. so 1200-1300 a day.

I know I know WAY to low. But like I said I need to change my mentality on taking in so little cal. to speed up weight loss. So please give me some guidance.

[SuperLift]

protein would be acceptable. Need way more healthy fats in there along with carbohydrates in the morning. You must feel like sh!t all day long just eating what you are now? Do you have any energy at all? Id try eating a little bit more and just start doing a little bit more cardio... good luck!

[DeceptiveJOE]

I really don't feel bad at all and I have plenty of energy. I'll do a 1/2 cup of oatmeal with my eggs for the 8am and not sure what I could do for my 3pm meal.

[diamond]

add in oats and some other type of carbs after u wrk out..
ur not eating enough..i eat 1900 cals and im a chick at 22% bf.. u should b eat 500 cals less than ur tdee in order to cut. if u under eat.. u will just lose muscle. not fat..

trying eatin more carbs and fats

[diamond]

and i suggest morn cardio..
im starting that this week. and im hopin with sum imporovements with my diet and a lil extra cardio i should be burning fat in no time. lots of cardio and eatin more...

i think u look good btw cant wait to see ur results in 4-6 monts

[DeceptiveJOE]

so doing low intensity cardio in the morning and whatever regular workout in the afternoon? I usually workout in the morning if im awake in time. I'm about to head to the gym in a few min to do some morn cardio .

[diamond]

have funn

[Klimax]

Add carbs to breakfast and postwo;
add efas to every other meal.

[nonotone]

----

[DeceptiveJOE]

8am- 10 egg whites 50g 0g 1g
½ cup oats 7g 29g 3g
½ cup Dry Ro. Nut 16g 8g 28g
11am- 1 can tuna 22g 0g 2g
1 tbsp Mayo 0g 0g 9g
2 tea. Flax 0g 0g 10g
1pm- 1 can tuna 22g 0g 2g
1 tbsp Mayo 0g 0g 9g
1 scoop Whey 26g 3g 2g
(WO)
3pm- 8oz Chick B. 50g 1g 3g
2 slices bread 4g 18g .5g
6pm- 2 tbsp P.Butter 7g 6g 17g
2 tea. Flax 0g 0g 10g
9pm- 8oz Chick B. 50g 1g 3g

TOTAL= 254g 66g 99g= 419g
1016 264 891= 2171Cal.
60% 16% 24%

Working on it. So with this intake it will be fine to do my workout but without cardio for that day. And I bump it it 300 or so when I workout and include cardio? Also if that is the case with increasing when i workout and include cardio the extra cal. should be from what? carb/fat?

[nonotone]

----

[killface]

Get some green veggies in there.

Add a protein source to the 6:00 meal.

Eat something that's going to last you through the night in the 9:00 meal like; Cottage Cheese, Beef, a Casein shake.

Do cardio 4-5 times a week.

[killface]

You got your macros all wrong, that would be something more like 50% protein 10% carbs and 40% fat.

I think you are eating way to much fat, to little protein and not enough carbs.

Aim for 280g protein 106g carbs and 75g fat on the 2200 days (50/20/30) - Double your oats in the morning, Drink the whey with some quick uptake carbs PWO. Cut out the bread and peanutbutter (less fat) and add in some brown rice or sweet potatoes.
Then on the 2500 days add in carbs from brown rice/oatmeal + vegetables.

Paste the new one and we'll see, just follow the advice it will be good I'm sure

You posted while I was typing :P

I was thinking there was too much fat there too. I prefer complex carbs and less fat in my first few meals and then just carbs from veggies and a little more fat in the evening.

[diamond]

u need an efas after wrkin out. that diet is looking better just add in a lil more fats and carbs like wat they said ^^^^^

[DeceptiveJOE]

So even if im trying to follow a keto diet i need to bump up my carb intake? Ohhh i c how the macros are wrong now, i was dividing the grams instead of the Cal. So if my fat is to high i certainly can change it up and eat some yams and brown rice that wouldnt b a prob. but I was just trying to figure out this keto diet and get things straight with it. If higher carbs would be the way to go i'll change it up

[diamond]

ur doin a keto diet?

ok.. u need veggies and high protein and fats.. no starchy carbs..

[DeceptiveJOE]

lol well i was attempting to, but i might have it all wrong, but that was my initial plan

[diamond]

keto diets are hard...

right now i set up my diet. 500 cal below my tsee inorder to cut after when i plateau im gonna do carb cycling then after that im gonna do a a keto day every other day. then i need to readjust my diet according to new stats... i wanna see how effective that will be for me,

[DeceptiveJOE]

right, yea thats what i've heard. BUT, from looking at my diet a different perspective where do i need to go from what I'm at now to get to a proper keto diet?

[diamond]

i om u a sample keto diet. its more for women so u will have to raise thhe amount of food to suit u. but its the basic idea of a proper keto diet

[DeceptiveJOE]

That's pretty helpful with understanding the carb load days.

[DeceptiveJOE]

So if i decided not to do the Keto diet and just stuck with a normal diet what do i need to do to my diet to adjust what im eating now. drop the fat? increase the carb for morning and pwo meal? what about taking in carbs later in the day around 6 or 9?

[killface]

Read post number two. There are a couple of different philosophies on how to implement a ketogenic diet. I like Dave Palumbo's personally (linked). Either way, there's some good info there that should help you understand it.

http://forums.steroid.com/showthread.php?t=368542