im back and need help with diet.

[bossman-69]

hi i have always gave up and struggled when it comes to writting up my diet? .. can someone write me one up and i promise i will stick to it?

81.4 x .176(bf%) = 14.32(bf kg)
81.4 - 14.32 = 67.08(LBM)
(67.08 x 21.6) + 370 = 1818(BMR)
1818 x 1.55 = 2817(TDEE)

deficit of 800(good start IMO) = 2000cals/day

40/40/20 p/c/f = 200/200/44 grams/day

Id do 300P/100C/44F

Protein :60g/meal for 6 meals
Carbs:33g/meal: meal1,preworkout,postworkout

i need to write a diet to meet them macros. please someone help. if needed i can pay via paypal for the time.

thanks everyone you have been superb

[Back In Black]

Mate, nobody will write your diet for you. ANd nobody will take payment either.

There should be enough stickies and threads with acceptable diets for you to write your own plan.

Your macro's look ok, though cals may be slightly high but can be adjusted as you go along. Personally I'd prefer your carbs at 150g and your protein at 250g to start and work from there. There are others who would prefer your split!

And you don't need 2 or 3 or 4 threads for this.

[MR-FQ320]

I'm guessing with the calorie defecit you are cutting right ? if thats th case i would probably go with a 50p/35c and 15 fat macro split personally.

I'll give you a start with a diet, attached is my cutting diet from last year, you will need to modify it as you see fit, adjust calories fo sure.

work with it and come up with a diet and post it up.




Breakfast Calories Carbs Fat Protein
Weetabix - Weetabix With Skimmed Milk, 3 biscuits 270 44 1 6
Market Basket - Egg White, 198 g 156 1 1 22
Myprotein - Impact Whey Isolate, 1 Scoop 93 0 0 23
Quaker Oats - Oatmeal, Old Fashioned Quaker Oats , 1/2 cup (40g) dry 150 27 3 5
Add Food
Quick Tools 669 72 5 56
Meal 2
John West - Red Salmon, Tinned, 100 g 165 0 8 24
Add Food
Quick Tools 165 0 8 24
Lunch
Generic - Brown Rice (Uncooked Weight), 100 g 358 77 3 8
Grilled Chicken Breast - Grilled Skinless Chicken Breast, 5 oz 234 0 5 44
Add Food
Quick Tools 592 77 8 52
Pwo Shake
Quaker Oats - Oatmeal, Old Fashioned Quaker Oats , 1 cup (40g) dry 300 54 6 10
Myprotein - Isolated, 50 g (1 Large Scoop) 185 0 1 46
Add Food
Quick Tools 485 54 7 56
Dinner
Generic - Brown Long-Grain Rice, Uncooked, 75 g 267 56 2 6
John West - Tuna Chunks In Brine (Drained), 1 can 136 0 1 33
Add Food
Quick Tools 403 56 3 39
Bedtime Snack
Tesco Light Choices - Natural Cottage Cheese, 300 g 210 14 5 29
Myprotein - Bedtime Extreme, 60 g 201 3 2 43
Natural Peanut Butter - - Crunchy, 2 tbsp 150 6 16 7
Add Food
Quick Tools 561 23 23 79

Totals 2,875 282 54 306
Your Daily Goal 3,260 448 109 122
Remaining 385 166 55 -184
Calories Carbs Fat Protein





sorry for the format, it wouldnt upload the xml file an im in a rush.

[gbrice75]

Mate, nobody will write your diet for you. ANd nobody will take payment either.

There should be enough stickies and threads with acceptable diets for you to write your own plan.

^^ this. You've already let on that you give up whenever writing out a diet. What you're asking for here is even worse IMO, because now you're not even making the effort at all. If you have what it takes to stick to a good diet, time to get serious and research then write one up. You give up when writing a diet out... do you think sticking to a diet is easier? Writing it out is the easy part...

[--->>405<<---]

^^ x 2 .. If its not worth the effort to learn how to eat then actually following the diet will def prove to not be worth the effort to u..

[bossman-69]

i can easily follow up the diet, and i can stick to the gym i love it!! but i just find it hard to write a diet up using the correct macros. thats all .. i will attempt my hardest tomorrow and i will post here and then will you help me if its wrong? and amend it.. pleaseee?

[--->>405<<---]

Yeh thats wat were here for.. To help.. Not "DO".. pick out ur proteins ur gonna eat and write them down .. Do the same things with ur carbs.. Estimate how many of each u think u need for 6meals.. Write it down .. Log into fitday . Com and input all the meals with quantities.. See how it comes out.. Adjust up or down until u get it rite.. Its not rocket science dude u just cant be lazy!!!!!

[bossman-69]

is their any specific websites to help me choose foods and macros? thanks


and what does quick tools mean on the diet above?

[hex]

read the stickeys in tis forum they have samples and you can always find websites that have them like http://nutritiondata.self.com/

[bossman-69]

thanks does anyone have an instant messenger such as skype or msn? just to make things easier as im going to write up my diet now

[MR-FQ320]

That was my spreadsheet from myfitnesspal.com it will help you find the macros for foods and you can customise the daily macros, it has an iphone app and a barcode scanner to make it real easy, the quick tools means quick add up of macros for the meal in question. just go for carbs and protein every meal to begin with, post up what you think, an we will take it from there.