Serious help with diet please

[xfitness24]

I'm 22 years old
210 lb
Height 5'11


I've been in the gym for about 3 years now and my diet goes good than goes bad! I'm looking for some help and guidance and peoples opinions!

I work construction at the moment only have time to have breakfast before I get to work I can have a snack before lunch which is at 12 in the afternoon! At 12 I'll have lunch after lunch there's no more brakes or anything I clock out at 4:30 but I can have another snack around any time before I clock out after I clock out I can have any meals since I'll be off work! I need help with the "snacks" and meals for the day.


Breakfast- 2 scoops of whey protein with 4 oz of oatmeal !

Snack----- help

Lunch--- 4 oz sweet potatoe 5 oz ground beef 90/10 lean

Snack

Post workout last meal ( 2 scoops whey protein 4 oz oatmeal)

Gym M-F
My goal is to reduce body fat

[GirlyGymRat]

I'm 22 years old 210 lb Height 5'11 I've been in the gym for about 3 years now and my diet goes good than goes bad! I'm looking for some help and guidance and peoples opinions! I work construction at the moment only have time to have breakfast before I get to work I can have a snack before lunch which is at 12 in the afternoon! At 12 I'll have lunch after lunch there's no more brakes or anything I clock out at 4:30 but I can have another snack around any time before I clock out after I clock out I can have any meals since I'll be off work! I need help with the "snacks" and meals for the day. Breakfast- 2 scoops of whey protein with 4 oz of oatmeal ! Snack----- help Lunch--- 4 oz sweet potatoe 5 oz ground beef 90/10 lean Snack Post workout last meal ( 2 scoops whey protein 4 oz oatmeal) Gym M-F My goal is to reduce body fat

What do u estimate your bf%?

There r lots of guys who have similar schedules. I think 405 works construction and cut his bf down to around 8% ( I am guessing) from 25ish. Another guess.

Your protein seems skewed to protein shakes and not real food. I know you may lack access to microwave but you can do a lot if you put some time into prepping meals. I make all my protein and veggies (except salads) on day off. I eat chic and shrimp and tuna fish, often cold over a salad. I eat refrigerated previously microwaved sweet potatoes for pre workout carbs. Nuts apples hard boiled eggs make great snakes. Very portable.

[Mr. Small]

I'm 22 years old
210 lb
Height 5'11


I've been in the gym for about 3 years now and my diet goes good than goes bad! I'm looking for some help and guidance and peoples opinions!

I work construction at the moment only have time to have breakfast before I get to work I can have a snack before lunch which is at 12 in the afternoon! At 12 I'll have lunch after lunch there's no more brakes or anything I clock out at 4:30 but I can have another snack around any time before I clock out after I clock out I can have any meals since I'll be off work! I need help with the "snacks" and meals for the day.


Breakfast- 2 scoops of whey protein with 4 oz of oatmeal ! 4 or 5 whole eggs ans small amount of nuts

Snack----- help Cottage cheese and some nuts

Lunch--- 4 oz sweet potatoe 5 oz ground beef 90/10 lean

Snack Grilled Chicken, green veg and some low GI carbs for workout (buckwheat, sweet potatoe etc

Post workout last meal ( 2 scoops whey protein 4 oz oatmeal)

Last Meal - Grilled chicken with greens

Gym M-F
My goal is to reduce body fat

You will need to work out the calorie count and weight some foods at the beginning

[xfitness24]

Who's 405? & I'm around 25% body fat also & not a bad idea on the tuna fish & Etc, might just eat some tuna fish cans as snacks twice a day with some lime and got sauce ��, I just need something set ,

[Times Roman]

here's a basic nutrition plan for you

go 2,700 cals/day with no more than 265 grams of protein per day based on your personal stats.

before we can help you identify proper snacks, you need to understand the macros of what those other items are first, so that you can come close to hitting the macros I've provided you.

PM me if you want the macro calculator. It helps organize your nutrition plan

---Roman

[Alexisss]

here's a basic nutrition plan for you

go 2,700 cals/day with no more than 265 grams of protein per day based on your personal stats.

before we can help you identify proper snacks, you need to understand the macros of what those other items are first, so that you can come close to hitting the macros I've provided you.

PM me if you want the macro calculator. It helps organize your nutrition plan

---Roman

Hello, can I get the macro calc as well ? If you charge something it is fine with me. It's just I can't access the web often enough to use myfitnesspal and it gets really annoying. Thanks