is my diet ok

[kerrbear]

so ive been having a go at making up a diet and have read a few forums and watched a few vids.
here are my stats
im 22
6ft 1
220lbs
20%bf

what im aiming for is to put on muscle but lose fat in the process and i would also like to drop to 200lbs.

i was considering taking a cycle of deca and sust alough with help from you guys ive found out thats not the best choice at the moment

our local gym charges £50 for a diet plan and i cant afford that at the moment. so here is the best i can come up with

meal 1(breakfast)8am

half cup of oats and bananna
and cup of oj

meal 2 (first lunch)12pm

3 boild eggs

meal 3 (second lunch)2pm

chicken breast in tortiea with lettce and tomato

meal 4 (dinner)5pm

spuds with peas and a chicken breast

meal 5 (last meal)7pm
protein shake

i will only be taking protein shakes the nights i am training and can you tell me if it will benifit me better if i eat meal 4 (dinner) after my work out.

and i also know you guys like to know macros but to be honest with you i have no idea what they are or how to make/use them.
i dont exspect you to spoon feed me but if you could tell me if this will work i would be really greatfull

[Rugger02]

so ive been having a go at making up a diet and have read a few forums and watched a few vids.
here are my stats
im 22
6ft 1
220lbs
20%bf

what im aiming for is to put on muscle but lose fat in the process and i would also like to drop to 200lbs.

i was considering taking a cycle of deca and sust alough with help from you guys ive found out thats not the best choice at the moment

our local gym charges £50 for a diet plan and i cant afford that at the moment. so here is the best i can come up with

meal 1(breakfast)8am

half cup of oats and bananna
and cup of oj

You need some protein in this meal. Maybe 3 egg whites and 2 whole eggs

meal 2 (first lunch)12pm

3 boild eggs

Add a sweet potato, some oats, green leafy vegetables or some other good carbohydrate to this meal

meal 3 (second lunch)2pm

chicken breast in tortiea with lettce and tomato

Not bad, sounds tasty. Don't add mayo or any fatty condiment

meal 4 (dinner)5pm

spuds with peas and a chicken breast

Good meal, as long as you don't add a bunch of butter to the potatoes. Fat free sour cream is ok

meal 5 (last meal)7pm
protein shake

I would drink this protein shake as soon as you wake up in the morning rather than before bed. The reason is that it digests very fast, and you want your body to keep metabolizing as long as you can while you sleep, then in the morning you drink it to get that nutrition in you to make up for your night long fast. Some fat free cottage cheese and maybe a handfull of almonds would be better for your last meal

i will only be taking protein shakes the nights i am training and can you tell me if it will benifit me better if i eat meal 4 (dinner) after my work out.

and i also know you guys like to know macros but to be honest with you i have no idea what they are or how to make/use them.
i dont exspect you to spoon feed me but if you could tell me if this will work i would be really greatfull

Welcome to AR, My comments are in bold.
Macros are the amount of carbohydrates, Protein and fats in your diet that make up your total calories per day.

If I were you I would go for a "Maintenance" diet. That makes it so you're eating just enough to maintain your current weight. That way you're supporting your body's needs enough to where you can still actually build muscle. Building muscle and cutting fat at the same time is rather difficult but it certainly be done. Just let cardio take the fat off for you. You should be taking in approximately 3,300 calories per day.

Now in order to figure out how much protein carbs and fat you need, just break it down into 40% of your daily calories from protein, 40% from carbs and 20% from fats.
There are 4 calories in 1 gram of protein, 4 calories in a gram of carbs and 9 calories in a gram of fat.

We also need to know where during your day you do your lifting and cardio.

Start there and we'll help you through the rest.

Good luck and don't hesitate to ask if you're still confused on some of these points.

[jamyjamjr]

not a bad start....

rugger i think he needs to watch the videos from my fav sticky.....
go to the diet section and one of the first threads is called so you wanna learn how to diet... im not on my reg computer right now or i'd paste the link for you... watch the videos and then post up your new diet for tweaking.. ill check back in every day to see if you've posted so your not waiting around with a thumb up your ass...

[Rugger02]

not a bad start....

rugger i think he needs to watch the videos from my fav sticky.....
go to the diet section and one of the first threads is called so you wanna learn how to diet... im not on my reg computer right now or i'd paste the link for you... watch the videos and then post up your new diet for tweaking.. ill check back in every day to see if you've posted so your not waiting around with a thumb up your ass...

http://forums.steroid.com/showthread.php?t=323516

Agreed, I learn something new everytime I watch this.

[kerrbear]

thanks alot ill have a look at the video when i get home and start getting my macros made up ive never done it before so it may take me a little while and it may not be to right but hey theres only one way to learn. i sould have it up by friday. thanks again

[kerrbear]

ok so i found a web page that tells me how many grams of protien i get from my food and how many cals. im going try and explain it below and i hope i do it right and dont confuse you .

meal 1(breakfast)8am

half cup of oats(protein:6.48g, cals:155.52, cals from protien: 25.92)
bananna with a protien shake( protien:1.29 g , cals:105.02 , cals from protien:5.14 ) im not sure how about the protien shake


meal 2 (first lunch)12pm

3 boild eggs ( protien:18.87g, cals:232.5, cals from protien 75.48)
sweat potato(protien:2.29 g , cals: 102.60 , cals from protien: 9.17 )

meal 3 (second lunch)2pm

chicken breast
tortiea with lettce and tomato

meal 4 (dinner)5pm

spuds
peas and a chicken breast

i will have to come back and finish the rest guys. they are showing the portions in 100grams and have no idea how to work out how much ill be eating but can you tell me if i am doing these macros right?
another thing im confused about is where do get my fat from. would casu nuts and penut butter alone be ok to get this from?

[kerrbear]

o and i will be doing my cardio whenever i can fit it in through the day most likely in the am but always before i lift. and i train mon,tue, thrus,friday at 6pm with wedensday and the weekend as rest

[Rugger02]

o and i will be doing my cardio whenever i can fit it in through the day most likely in the am but always before i lift. and i train mon,tue, thrus,friday at 6pm with wedensday and the weekend as rest

If you do your weight lifting and cardio in the same trip to the gym ever, make sure you lift first. Do cardio after lifting, before you leave the gym. Then get your next meal in you asap.

And your macros are a little weird yet. We can figure how many calories come from your protein fats and carbs. We just need to know the numbers of each.... If that made any sense...

So as a generic example you could say:

Meal one - 8:00am:

4 egg whites
2 whole eggs
1 cup oats w/Splenda and cinnamon.

Totals:
Calories____ ,Protein_____,Carbs_____ ,Fat______

Do this with each meal. Then just do a grand total for all meals at the bottom.

If you don't know how much of each nutrien is in your food there are countless sites on the internet that will tell you. Just type into Google: "How much protein is in an egg white" etc....
You'll get it.

Fats -
You can get good fats in a whole lot of ways, here are a few. Flax, Fish or olive oil, grapeseed oil. casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.

[kerrbear]

great i uderstand alot better know i get on it asap

[jamyjamjr]

ok so i found a web page that tells me how many grams of protien i get from my food and how many cals. im going try and explain it below and i hope i do it right and dont confuse you .

meal 1(breakfast)8am

half cup of oats(protein:6.48g, cals:155.52, cals from protien: 25.92)
bananna with a protien shake( protien:1.29 g , cals:105.02 , cals from protien:5.14 ) im not sure how about the protien shake


meal 2 (first lunch)12pm

3 boild eggs ( protien:18.87g, cals:232.5, cals from protien 75.48)
sweat potato(protien:2.29 g , cals: 102.60 , cals from protien: 9.17 )

meal 3 (second lunch)2pm

chicken breast
tortiea with lettce and tomato

meal 4 (dinner)5pm

spuds
peas and a chicken breast

i will have to come back and finish the rest guys. they are showing the portions in 100grams and have no idea how to work out how much ill be eating but can you tell me if i am doing these macros right?
another thing im confused about is where do get my fat from. would casu nuts and penut butter alone be ok to get this from?

not trying to flame you.. but u sure you watched the videos???? this doesn't follow the philosophy of the videos at all...

[Rugger02]

not trying to flame you.. but u sure you watched the videos???? this doesn't follow the philosophy of the videos at all...

LOL we'll get there.... Slowly but surely.