Help with losing my fat and keeping muscle.

[whynot960]

going to the gym chest/shoulders. and cardio. I will go through all the food and figure out the macro's as best as I can tomorrow.

[audis4]

alright bro, sounds great.

[whynot960]

well here is what I had today so far calories-protein-carbs-fat

12 egg whites 2 whole eggs/1pacage instant oatmeal 1060-88-13-62

worked out/45 min. cardio

2 pacages oatmeal/ with 2 scoops of whey protein 650-60-54-20
2 tbls of natural peanut butter

1 tilapia filet/ 1 tomatoe/2 slices of turkey breast 90-20-2-1
Am not sure on hte macros on hte talapia there
none on the pacage.
this is as of 6:00 today
evrything will be higher cause I had 1 tilapia filet
total 1800-168-69-83

[whynot960]

I am 38yrs old 211pounds between 5'9" and 5'10"

calories needed for being moderatly active is 3000 calories a day

I will have a can of tuna fish and another packet of oatmeal today so that will be another 275 calories---42 protein---19 carbs----4.5 fat

[whynot960]

so total for the day will be
calories protein carbs fat
2075 210 g 88 g 87.5g

this is not including the fish filet I had
am sure it will need to be adjusted, prob need more protein.
well what do ya think guys.
remember I need to get lean and muscular hehe

[spywizard]

Do you think I could do something like this. I want to keep it simple for now with the lean protein being chicken,tuna/egg whites. I am going to go shopping to get all this stuff together and try to pre make everything.what is the best tasting tuna to get? And should I have 1 can when it calls for lean protein and or 1 chicken breast. what is flax. and my protein shake is 22grams of protein per scoop and I mix it with no fat milk. and for the first meal I prob. will use egg whites for my protein oatmeal how would you prepare this combo. And should I also add protein powder into my oatmeal meals.. Would you be able to give me a break down off of this as in how much
chicken/tuna/eggwhites I should have with each of these meals and the times I should eat them. I will prob eat my first meal around 6:15 in the morn. And I am not sure If I will be able to do cardio in the morning, but I will see when I get our 2nd car fixed if I can get to the gym before work. hope this makes sense to you.I am doing my cardio after my workouts. tomorrow I will not workout but I will go to the gym to do abs and cardio 1 hr since I wont be lifting.I am getting pretty hyped about this now cant wait to get all the food and prepare it.thanks

dude.. i'm 45, didn get as bad as you BF wise and was holding more muscle when i started here 3 yrs ago...

If there is one thing you can take away from this site, and this community is a better, healthier way to eat...

you will have more energy, and more confidence, it really becomes a way of life..

there are alot of great older guys that visit this site..

welcome to AR

[audis4]

post the diet so its easy to read. I don't want to do the calculations myself. Put everything in nice clean order with macros for each meal and final macros.

[whynot960]

I forgot all about this thread. well anyway I went from the 214 I was in the pics above and got up to 227 lbs oopps wrong way but around march I really got back into cutting the fat and some muscle am sure and so know I am down to 182 I will post some pics soon. I have been lifting and cardio on mon/wed/fri/sun and on tues/thurs/sat I have been training in mma fighting. And I have been doing that for a lil over a month and thats when I dropped from 197 to 182. I was stuck at 195-197 for ever now the weight is coming off at a good rate. will get pics up in the next day. thank for everyone on this site just lurking and reading everything you guys dont even know how much you help people out especially me. thanks
mike

[whynot960]

Well I finally got to take some pics. I am 185 here in these pics. can anyone give me an approx on my body fat. And being that I am 185 what do you think my target weight should be.thanks

[whynot960]

here are a couple more

[whynot960]

Anyone. maybe this should be moved to the member pics thread

[buckeyefootball4]

15-20%

[novastepp]

i can't tell what is skin and what is fat. but a standard guess would say upper teens or lower 20's. do your legs hold a lot of fat?