Re-post: Diet help (im sure it needs work)

[BIGMAC250]

24Y/O
240LBS
6'1"
BF: TO MUCH (roughly 16-20%)
GOAL: getting back to this at the least>>>>
and avoiding this shit right here again>>>>>


so ive done all kinds of reading about dieting from several different sources, but for some reason i still cant get it right...is everything ive read really wrong, because thats all ive been hearing...im just looking for some help so i can get this damn thing dialed in. i keep doing all kind of reading just to be told im doing something else wrong...so im in much need of help.

i just recently got back into the gym after a very rough year. i can honestly say ive made it through one of the hardest times in my life that i will ever see and i made it out in one peice. ive repaired my mental state from the beating it took during 2009 and im mentally stronger because of it. now its time to repair the physical damage that was done in 2009. i havent done shit the rite way in the past but i am gonna do it right this time around. even though i was extremely happy with the results from doing things half assed, i want to see what happens when i do it the rite way.

my sources of protein come from: chicken, eggs, tuna, ,mahi, swordfish, tilapia, and pro shakes. carbs are coming from green veg and some fruits. my fats are comeing from natty pb, almonds and whatever is in the proteins i eat.

im doing roughly 1.5g pro/ 1g carbs/.5g fats per lb of body weight...is this wrong?

pro/carb/fat
375g/250g/100-125g

i only eat fruit at the first meal of the day and before i hit the gym

i eat 2 tbsp of natty pb with my last meal and have a serving of almonds with a few meals during the day.

my protien is divided as evenly as possible in my meals through out the day.

this is bothering me so bad that im skipping class to get this shit figured out...its the only thing thats on my mind...ide be wasting time if i went to school.

(6:00) 30 mins cardio

CAL/PRO/CARB/FAT
(6:30)-proshake/apple 370/49/40/2

(9:30)-8eggs with 1/2 c. oats 420/37/26/14.5

(11:30)-8oz chx breast/2c. Broccoli 430/51/40/6
1/4c.(dry) brown rice

snack: 2oz almonds 324/12/12/28

(2:00)-8oz chx breast/2c. Broccoli 430/51/40/6
1/4c.(dry) brown rice

(3-3:30) lift + 30mins cardio

(4-4:30)-pwo 240/48/6/1

(7-7:30)-8oz chx breast/ 2c. Broccoli 280/48/8/5

(10:30)-6oz mahi/ 2c. Spinach 260/44/6/2

(12:00)-proshake/2tbsp natty pb 320/31/9/19

TOTALS: 3074/370/187/83.5


other proteins: 4oz bumble bee tuna steaks 160/36/0/1

8oz tilapia 196/42/0/2


i know i need fast carbs w/my pwo shake but im not sure what a good carb would be for that. i went to gnc to get some kind of HMC but, big suprise, they didnt have any so im gonna get some off the net. im sure this needs some major help, but its a lot better than what i was doing before. cause i really only ate once a day late at night after my day. as you can see its very scarce on starchy carbs, but i do have oats, brown rice, and whole wheat pasta in my kitchen. im just worried about eating starchy carbs but if i need to i will...i just need to know when its ok....well thats it really...let me know what needs to change...thanx fellas

[CoreyJoseph]

In my opinion your calorie intake looks good but I think some of your macros are messed up. Almonds 2ounces in 280 cal 1oz contains 140cal. And your last meal should either be casien protein or real food. I would cut out all fruit and replace with either oatmeal or yams. Ill keep picking but off the top thats what I see. You need complex carbs forget the starchy carbs brother.

[CoreyJoseph]

2 many shakes replace with food and whats up with the bread in meal 2. Bump up to 8 egg whites ditch the bread replace it with 1/2 cup of oatmeal

[BIGMAC250]

In my opinion your calorie intake looks good but I think some of your macros are messed up. Almonds 2ounces in 280 cal 1oz contains 140cal. And your last meal should either be casien protein or real food. I would cut out all fruit and replace with either oatmeal or yams. Ill keep picking but off the top thats what I see. You need complex carbs forget the starchy carbs brother.

thanx bro....yea i didnt even see that, consider it fixed

[BIGMAC250]

bump

[mg1228]

24Y/O
240LBS
6'1"
BF: TO MUCH (roughly 16-20%)
GOAL: getting back to this at the least>>>>
and avoiding this shit right here again>>>>>


so ive done all kinds of reading about dieting from several different sources, but for some reason i still cant get it right...is everything ive read really wrong, because thats all ive been hearing...im just looking for some help so i can get this damn thing dialed in. i keep doing all kind of reading just to be told im doing something else wrong...so im in much need of help.

i just recently got back into the gym after a very rough year. i can honestly say ive made it through one of the hardest times in my life that i will ever see and i made it out in one peice. ive repaired my mental state from the beating it took during 2009 and im mentally stronger because of it. now its time to repair the physical damage that was done in 2009. i havent done shit the rite way in the past but i am gonna do it right this time around. even though i was extremely happy with the results from doing things half assed, i want to see what happens when i do it the rite way.

my sources of protein come from: chicken, eggs, tuna, ,mahi, swordfish, tilapia, and pro shakes. carbs are coming from green veg and some fruits. my fats are comeing from natty pb, almonds and whatever is in the proteins i eat.

im doing roughly 1.5g pro/ 1g carbs/.5g fats per lb of body weight...is this wrong?

pro/carb/fat
375g/250g/100-125g

i only eat fruit at the first meal of the day and before i hit the gym

i eat 2 tbsp of natty pb with my last meal and have a serving of almonds with a few meals during the day.

my protien is divided as evenly as possible in my meals through out the day.

this is bothering me so bad that im skipping class to get this shit figured out...its the only thing thats on my mind...ide be wasting time if i went to school.

(6:00) 30 mins cardio

CAL/PRO/CARB/FAT
(6:30)-proshake/apple 370/49/40/2 skip the apple do 1/2 cup oats instead

(9:30)-8eggs with 1/2 c. oats 420/37/26/14.5 do 3 eggs and the rest egg whites--8 eggs=32gr of fat

(11:30)-8oz chx breast/2c. Broccoli 430/51/40/6
1/4c.(dry) brown rice food choices look good but check ur macros--8 oz chicken breast should only b 220-230 cals and broccoli is next to none

snack: 2oz almonds 324/12/12/28 skip this altogether

(2:00)-8oz chx breast/2c. Broccoli 430/51/40/6
1/4c.(dry) brown rice ok but check macros

(3-3:30) lift + 30mins cardio

(4-4:30)-pwo 240/48/6/1 what are u eating here---looks like pro shake---need to add a carb source --maybe that apple from meal 1 or 3/4 cup oats or a banana mixed whith the whey and make sur its right after ur done working out

(7-7:30)-8oz chx breast/ 2c. Broccoli 280/48/8/5 good but this needs to b within an hour or so of ur pwo shake

(10:30)-6oz mahi/ 2c. Spinach 260/44/6/2 good

(12:00)-proshake/2tbsp natty pb 320/31/9/19 make sure its casein protein not whey

TOTALS: 3074/370/187/83.5


other proteins: 4oz bumble bee tuna steaks 160/36/0/1

8oz tilapia 196/42/0/2


i know i need fast carbs w/my pwo shake but im not sure what a good carb would be for that. i went to gnc to get some kind of HMC but, big suprise, they didnt have any so im gonna get some off the net. im sure this needs some major help, but its a lot better than what i was doing before. cause i really only ate once a day late at night after my day. as you can see its very scarce on starchy carbs, but i do have oats, brown rice, and whole wheat pasta in my kitchen. im just worried about eating starchy carbs but if i need to i will...i just need to know when its ok....well thats it really...let me know what needs to change...thanx fellas

look for the bold type above----also need to know ur tdee(calorie needs)--cause if its 3000 then ur not going to lose and if its 2700 ur going to gain---do a search on BMR and TDEE if u dont know what im talking about-----ur total cals need to b about 500 under what ur body needs to maintain

[BIGMAC250]

look for the bold type above----also need to know ur tdee(calorie needs)--cause if its 3000 then ur not going to lose and if its 2700 ur going to gain---do a search on BMR and TDEE if u dont know what im talking about-----ur total cals need to b about 500 under what ur body needs to maintain

ok...i gotcha...i dont have time to fix it at the moment but i will...and ill get my BMR and TDEE....thanx for helpin out bro...much appriciated

[mg1228]

no problem