First diet...

[7seven7]

First go at a diet plan so hack away. Far cry from what I was eating. Fried potato's every meal and the golden arches. Did bf at 20% and took protein off lean mass. or do I need to go off total weight?
24 yrs old
Height: 5'9
Weight: 250
BF:? high teens?
training: just starting back after 3 years off 5years before that.
Meal 1-2 boiled eggs, 3 egg whites, 1 medium potato. p/32,c/39,f/5
Meal 2-5oz chicken breast,4oz broccoli p/46,c/6, f/0
Meal 3-shake p/60 c/7 f/1
Meal 4-6 oz fish, 8oz brown rice p/42, c/44, f/30
Meal 5-PWO p/60/c/7 f/1
Meal 6- 5oz London broil, 8 oz spicach p/52 c/1 f/7
p/292, c104 f/44 calories-1910

[7seven7]

Don't know if no response is a good thing.

[the big 1]

First go at a diet plan so hack away. Far cry from what I was eating. Fried potato's every meal and the golden arches. Did bf at 20% and took protein off lean mass. or do I need to go off total weight?
24 yrs old
Height: 5'9
Weight: 250
BF:? high teens?
training: just starting back after 3 years off 5years before that.
Meal 1-2 boiled eggs, 3 egg whites, 1 medium potato. p/32,c/39,f/5
Meal 2-5oz chicken breast,4oz broccoli p/46,c/6, f/0
you need a source of healthy fat or low GI carbs in this meal
Meal 3-shake p/60 c/7 f/1
you need a source of healthy fat or low GI carbs in this meal
Meal 4-6 oz fish, 8oz brown rice p/42, c/44, f/30fine
Meal 5-PWO p/60/c/7 f/1fast digesting carbs here
Meal 6- 5oz London broil, 8 oz spicach p/52 c/1 f/7source of healthy fat here
p/292, c104 f/44 calories-1910

please workout your TDEE...

total calories need to be upped through either fat or carbs...your 250lbs, my mum eats more than that ands shes 120lbs...

once you have your TDEE worked out, take away 500-700 calories off of it, that is your intake for the day....

try to do cardio in the morning on an empty stomache 3 - 4 times and week along with your training...

[MACHINE5150]

please workout your TDEE...

total calories need to be upped through either fat or carbs...your 250lbs, my mum eats more than that ands shes 120lbs...

once you have your TDEE worked out, take away 500-700 calories off of it, that is your intake for the day....

try to do cardio in the morning on an empty stomache 3 - 4 times and week along with your training...

would adding milk to his protien shake be a good move?

[Damienm05]

would adding milk to his protien shake be a good move?

Nah. Tons of sugar via lactose, hard to digest, can cause bloating and diminish vascularity.

As for soy milk; don't get me started. Use water.

[gbrice75]

As for soy milk; don't get me started. Use water.

x2. Soy = estrogen, stay away from it!

[7seven7]

x2. Soy = estrogen, stay away from it!

learning something new every day.

[7seven7]

TDEE=2338-500=1838(if my math is right
did it at 1.2 does it need to be at 1.5? Not real active but have been hitting the gym weight training 4 days a week and cardio 3 days. plus i walk all night long at my job.

[7seven7]

I'm all for milk, but only drink soy.