check out diet please

[marty6674]

age 40
height 6'2
weight 275
never have had bf checked prob never will if i go by the pic chart id say 35%-40%

i wanna burn as much fat as possible just hit 40 really need to start paying attention to my health again

breakfast
oat meal and 3 egg whited
30 mins of cardio

snack
apple and yogurt

lunch
turkey or roastbeef with wheat bread
almonds

snack
almonds and fruit or yogurt

dinner
chicken,pork or steak
yam or sweet potaote
veggies

a gallon of water through out day enough? can a mairinade mat in anything thats low in sodium? please critique this. what should i change what should i add? is this good for me? any help would be great

thanks marty

[enigma10]

Try this site, it will give you numbers, take those numbers and eat smart...meaning if it says you can eat 34 grams of carbs per meal don't have those come from a kit kat bar..

IIFYM Calculator

[Times Roman]

I went ahead and crunched some numbers for a quick nutrition plan for you. I don't trust the TDEE calculation for those with extreme body fat %, since the formula is total weight and not LBM. with lower BF%, the difference is not that much, but it skews the higher the bf%, and when you approach 40%, it is obviously off. If I had a better formula utilizing LBM, I'd go with that, but so far, haven't found a reliable formula to use.

Anyways, to compensate, I've cut back TDEE by 1,000 calories bringing you back to about 2,700 calories per day. Your minimum protein requirement is 248 grams of protein per day, which IS fairly accurate. At 2,700 cals a day, with a 40/40/20 macro split, and assuming a moderate activity level (where most of us are at), then you will need to consume almost 280 grams of protein per day.

In addition, you WILL need to perform cardio to kick start your metabolism. Every other day, you will need to do cardio for a minimum 40 minutes at between 50% and 80% of your max heart rate, which is (220-40 = 180) 180 beats per minute. This is the sweet spot, where you get the most bang for your buck. If you can do more, fine, but this is long term for you, so just start slow as I've recommended and take it from there.

When you eat, only whole, unprocessed clean food. Only drink water. No alcohol. Your body can only be as good as the food you put in there. If you are a bacon and grits for breakfast kind of guy, then your body will look like a bacon and grits kind of body. Remember to eat your veggies, especially the green leafy kind.

Finally, learn all you can about nutrition. Knowledge is your best weapon against a fat blubbery body.

Let me know if any questions

---Roman

[Times Roman]

age 40
height 6'2
weight 275
never have had bf checked prob never will if i go by the pic chart id say 35%-40%

i wanna burn as much fat as possible just hit 40 really need to start paying attention to my health again

breakfast
oat meal and 3 egg whited
30 mins of cardio

snack
apple and yogurt - for now, forget the yogurt

lunch
turkey or roastbeef with wheat bread - forget the bread
almonds - too calorically dense. you get more calories from fat than anything else in almonds. forget these too

snack
almonds and fruit or yogurt

dinner
chicken,pork or steak
yam or sweet potaote
veggies

a gallon of water through out day enough? can a mairinade mat in anything thats low in sodium? please critique this. what should i change what should i add? is this good for me? any help would be great

thanks marty

see my RED comments. you are on the right path. but you will see if you were actually managing your macros that some of this food is too loaded with calories (too much fat), and you are not consuming enough protein.

if you want a copy of my macro calculator, PM me. it is a great way to track every crumb that goes in your mouth, and you will quickly see that your macros are really off.

[enigma10]

How about this ?

Read the 2nd place winners thread:

type this into Google

best diet for cutting weight

And choose the first link

[Times Roman]

How about this ?

Read the 2nd place winners thread:

[url=http://www.Best Foods For Cutting?[/url]

Mate,

Please do not post links to other forums. check the rules.

[enigma10]

Whoops, it was just a good article and neutral to the site :-/

[Times Roman]

thanks for the quick edit