Average Daily Diet-Help in some places. Trying to lean out.

[tyler58]

For starters i don't have a great diet and needs to be more stable. Also would need some tips to eat better. I haven't been doing this very long coming up on the 3rd week.


Meal 1
I have some oatmeal and sometimes scrambled eggs. I know it should just be egg whites
Meal 2
I try to fit in a protein shake between classes. And come home before my next class and make around 6oz of chicken breast
Meal 3
I make a streamed bag of veggies with some sunflower seeds or salad with seeds.
Meal 4
Work out then have a shake after i lift
Meal 5
I don't have the same thing every time. I try to have red meat at least 2 times a week, then it's fish or chicken breast.

Like i said i don't have it all down to a since just basically what i do each week. And sometimes a moderate calorie cheat day

[Back In Black]

What is your goal? You are 285 and, let's say 20%? You must have. Good base, any pics you are willing to post?

Your diet is a little scattered in all honesty and I think we need to set you some guidelines. You will have to weigh your food. Probably eat more protein, possible eat more food than you are in order to lose the right type of weight.

Answer the above, read the stickies on how to diet and cutting 101 and we can take you from there!

[tyler58]

What is your goal? You are 285 and, let's say 20%? You must have. Good base, any pics you are willing to post?

Your diet is a little scattered in all honesty and I think we need to set you some guidelines. You will have to weigh your food. Probably eat more protein, possible eat more food than you are in order to lose the right type of weight.

Answer the above, read the stickies on how to diet and cutting 101 and we can take you from there!

Alright thanks for the help. Ill have to be more precise with my daily intake. ill post some pictures up soon. I more than likely am in the 20% range.

My goal isn't too focused on the total loss in weight, but the overall definition. I would like to be around the 13% range (if that's realistic or not im not sure) so i can see abdominal definition as well as in my back, arms, and so forth.

I've always been a big guy but not with much definition. The reason i said around 17% was according to a digital scale which i know could be like 5% off, but there just accurate for keeping it at a steady rate. As if i were to go from 17% to 16%. I could be wrong I'm really just getting into this.

[tyler58]

I'm also age 21 so that might help somewhat.

[tyler58]

I'm more than likely 20% plus from seeing others that are around 17-18%
6'5 285lbs

[Back In Black]

Mate, give me workout regime. Just how many days lifting and how many days cardio and when you do it.

It may be we can go with 3000 cals for you but it depends on the above.

[tyler58]

Mate, give me workout regime. Just how many days lifting and how many days cardio and when you do it.

It may be we can go with 3000 cals for you but it depends on the above.

Monday-hard lifting day- varies between chest and legs-with supplementals

Tuesday-circuit day lighter weight more reps- I'm on the bike for about 15-20 mins burning 12 calories a min-then abdominals

Wednesday- back and shoulders 12-15 reps 4 sets. Light bike warm up around 5 mins but about 18-19 mph.

Thursday- biceps and the other lift varies. More weight less reps. 10.8.6.4 are the sets. Full body cardio.

Friday- I dont have anything I do everyone. But I'll do heavy cardio. Light stretching and some tricep work. Traps work and other stuff I didn't get to in the week.

[Back In Black]

Bumping for me later.

[Back In Black]

Bumping again,havent forgotten, bad weekend.

[Back In Black]

OK bud, here I am at last.

I think we'd best start with something fairly basic and stable and we can adjust cals and macro's should the need arise. So, simply put

Meals 1-5 Should contain each 55g carbs, 45g protein and 8-10g fat

Meal 6 should contain 45g protein and 10g fat

That'll do about 2800 cals which actually may be a bit low so, if you want to bump your protein to 50g per meal and/or your carbs to 60g then feel free to do so.

If you need any advice with regard to choice of foods please ask but please post a diet based on the above figures and I'll take a look.

As far as cardio goes I'm gonna say do what you can when you can. Your lifting can still be geared around muscle building routines but try and keep your rest inbetween sets at less than 2 minutes.

13% is very realistic as is 10%. It just depends on your dedication and the time you allow it to happen.