at a standstill

[Maximus14]

Age: 20
Height: 6'3
weight 220 (down from 285) % months ago
bodyfat: unsure guessing around 20-25%

530 am 1 cup All Natural Oats 1/4 cup Blue Berries
4 egg whites

900am 1 Cup 1% low fat cottage cheese 6 organic veggie crackers

Noon- 213 wild pacific pink Salmon 1/2 Cup bean Medley Apple or Banana

200pm- Kashi Almond Bar

4-430pm-Protein shake and PWO SHake

700 pm Protein shake (on 100% WHey) 2 scoops 1 Cup WW Pasta

9-930 Protein shake 1.5 scoops

the reason im posting this is because ive hit somewhat of a plateu where im not losing much anymore i workout with weight on a 4 day split and do cardio for 35 minutes eod treadmill 6.0 mph 4% incline all advice would be appreciated also i am not on any cycles too yuong imo and probably yours

[jamyjamjr]

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

start off by watching these videos.. they'll help you set up a better diet

then i need your tdce, so do some math

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

post up a new diet and we'll tweak it for you

[Maximus14]

Will do Thanks for the advice