anyone can help me with diet

[cloud_strife]

it's an off diet ( I haven't been cycling lately)

summary
percentage of protein, carb, fat
protein: 26,8%
carb: 44,3%
fat:28,8% -
total 2490 kcal

breakfast

yogurt 250 grams (this yogurt hasn't got added sugar: per 100g: 5g protein, 4.5g carbs, 4g fat)
whey 30 grams
wholegrain oatmeal 100 g

kcal tot 615,14



snack
whole wheat bread 70grams
2 whole eggs 80 grams

kcal tot 294,50



pranzo
fish or meat 150 grams
lettuce and tomato 100 grams
apple 50 grams
wholewheat bread 60 grams
extra virgin olive oil 5 grams

tot 519,58 kcal



snack
whole bread 70 grams
salmon 60 grams

tot 263,70 kcal



dinner
read meat 100 grams
brown rice 100 grams
extra virgin olive oil 5grams

tot 574,00 kcal



before bedtime
greek yougurt 170grams
casein protein 30grams

tot 212,54 kcal



post-wo(300kcal)
maltodextrin45g
protein(whey)30g

[jamyjamjr]

it's an off diet ( I haven't been cycling lately)

summary
percentage of protein, carb, fat
protein: 26,8%
carb: 44,3%
fat:28,8% -
total 2490 kcal
first off, lets get some state.. age/height/weight/bf
breakfast

yogurt 250 grams
whey 30 grams
wholegrain oatmeal 100 g

kcal tot 615,14



snack
whole wheat bread 70grams
2 whole eggs 80 grams

kcal tot 294,50



pranzo
fish or meat 150 grams
lettuce and tomato 100 grams
apple 50 grams
wholewheat bread 60 grams
extra virgin olive oil 5 grams

tot 519,58 kcal



snack
whole bread 70 grams
salmon 60 grams

tot 263,70 kcal



dinner
read meat 100 grams
brown rice 100 grams
extra virgin olive oil 5grams

tot 574,00 kcal



before bedtime
greek yougurt 170grams
casein protein 30grams

tot 212,54 kcal



post-wo(300kcal)
maltodextrin45g
protein(whey)30g

please re-write everything in protein/carb/fat form and let us know as to what your goals are

[jamyjamjr]

while your at it... follow these directions... credit to phate for the source


Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[cloud_strife]

please re-write everything in protein/carb/fat form and let us know as to what your goals are

the spreasheet is is italian however the foods are exactly the same as I worte before

column H - quantity of food
col I - protein in grams for that food
J - carbs
K - fat
L - kcals from that food

"tot" in light grey: totals for the whole meal

[cloud_strife]

goals:
I am 28yo, 80kg, 15% bf

for now only to maintain weight since I've had an intoxication from food 3 weeks ago I am still not fine with health

I wanted to know if I chose the right foods of if you can think of leaner alternatives

[cloud_strife]

while your at it... follow these directions... credit to phate for the source


Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

= 2242 * 1.375 = 3082 I don't believe much in formulas honestly
I know what my mainteniance level is: between 2000 and 2500