Diet Check

[italianstallion85]

At the request of some member. I am posting my diet plan! Breakfast and lunch is alwsys kinda the same just different fruit variations, but dinner is always different. Let me know what you think. I am 271 pounds looking to get down to about 240!

Morning: 6:30 am:
Protein Shake (one scoop GNC Casein Powder, 1/2 cup non fat plain yogurt, 1 cup orange juice, 1 TBSP olive oil, 1 scoop GNC Glutamine powder, and 1 of any fruit I have in the house all blended together.

8 am: constantly on my feet and on the move all day between work and caring for my great grandmother. My business and her house are on the same property.

11 am: 1 Costco brand little protein shake

1 pm: workout

1:45: slam down post workout (LA Muscle)shake and 3 cans of tuna with water but drained, and add 1 TBSP olive oil

2:15: return to work

4:30: 1 costco brand little protein shake

6:30: every dinner is different but basically I have a piece of meat with a vegetable steamed

10 pm: a scoop of casein powder and TBSP of olive oil before going to bed

[Tron3219]

Waaaaaaaaaay to much protein shakes imho. I know it's a bit more difficult, but whole foods is a much better option. It will help keep u full plus give you those much needed essential nutrients

[Tron3219]

Also. What's the macro split ur running

[italianstallion85]

Sounds good, I'll lay off some protein and fit in more whole foods. As of me weighing 271, and 6 feet tall my marco split I follow is...
Protein: 350 grams
Carbs: 450 grams
Fats: 100 grams

[Tron3219]

Ur eating over 4000 calories if that macro split is correct

[italianstallion85]

Yeah, I guess that's where all the protein shakes are going! No wonder why I'm not losing too much weight! I was 295 back in January and I was rolling great then I hit pleatue. That's why some of the higher ranked members asked me to get my diet checked here. So from your knowledge, what would be the best numbers to be at?

[Tron3219]

Yeah, I guess that's where all the protein shakes are going! No wonder why I'm not losing too much weight! I was 295 back in January and I was rolling great then I hit pleatue. That's why some of the higher ranked members asked me to get my diet checked here. So from your knowledge, what would be the best numbers to be at?

Well what would u say your bf is at? Do u know ur lean body mass?

[italianstallion85]

Last time I had it checked was November last year at the gym I belonged too. I was 33% BF. Lean mass I have no clue. I do have some new muscle building that is finally appearing from the 20 pounds I did lose since January.

[Tron3219]

Alright well, that means you should have around 180 pounds lbm. Which means ur maintenance cals should be around 2700ish cals

[italianstallion85]

Okay great! At least I have some lbm! How do you calculate that so I know for future refrences?Also as I decrease the so should tbe 2700ish calories I'm presuming. And I appreciate all your help and feedback!

[Tron3219]

271 x .67 = 181

181 x 15 = 2700ish

.67 is from 100%(total body weight)-33%(bodyfat)

15 is the multiple used to get us in a ballpark of maintenance cals.

[italianstallion85]

Awesome thank you! I just wrote the formula down! Thank you for all your help! your knowledge is greatly appreciated :-)

[Tron3219]

No worries. Now come up with a new diet plan. With real foods. One, two shakes at the most

[italianstallion85]

That was gonna be my next question about the protein shake cuts. Sounds great! It's 11pm here now, I shall work on it first thing in tbe morning! Once again thank you!

[Tron3219]

Report back bud!

[italianstallion85]

Will do sir!