OK - I Need Help Cutting

[danish]

Hi Everyone,
I am fairly new to the boards, have been checking up on here since a month or so and found some very useful information + noticed that the ppl were very helpful so i thought i'd give it a try.

About Me: Well i have been working out on and off since i was 15-16 For sports at school [Use to wrestle for a while] and have been fairly fit most of my life with better than average upper body strength - At Age: 20, Weight: 180lb Height: 5'9 - now i am trying to get leaner and gain some muscle mass.

The Problem: Is mainly with my diet, for the past few years now i am used to eating 1-2 meals a day - I'm used to having a heavy breakfast and eating (if that) a small sandwich out at night. - I have been reading up on proper diet lately and everyone recommends 5-6 meals a day and no/low dairy products (for a harder look) I have changed out my diet a little but i still cant manage to eat that many meals - What should i do?!

Current Diet:

Morning:
4 Egg Whites + 1 Yolk
1 Cup of Tea

Through out the Day:
A Bowl of Mixed Salad
50g Of Whey Proteins

I am new to this - need some guidance... thanks in adv.

[sam_sneed]

Sorry bro but i have to say this is 1 of the worst diets i have ever seen.

In the diet section read the how to cut sticky and the Milos Sarcev seminars make a diet based around these and what figure this out :

A few things you should do here bro (Get the calculator )
Use this to estimate your bodyfat.

Body Fat Formula For Men
Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 - Factor 2
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight

Then find your BMR:
>BMR = 370 + (21.6 X lean mass in kg)

Use an activity multiplier which describes your lifestyle.

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)

Use calorieking.com to break down the nutrients of different foods. Post up something again because i can't critique what you just posted.

[danish]

according to this i'm at abt 22% body fat

[BIG-N-Brazil]

Doing that method says i am 14% nowhere even close...

[sam_sneed]

it's an estimate just so you can work out your LBM for the BMR. i never said it was accurate.

[T_Own]

it works pretty well for me, 8.8%, calipers came in around 8.5

danish, how do you survive on that little food? i put that much down by 1 and i get up at 12 lol. but for real, you have to straighten that out. the sticky on cutting is a good template to use, and from there you can alter it more to your liking, as long as you aim for the same macros (which is the point)