Trying to loose bf need help

[nickrizz]

hey guys, i havent posted on here in years but trying to get back into working out. Let myself go past two years and really want to get back into it. here is my diet any help is appreciated. I used some diets here on the site and tried to use a little from each one.

Stats:
age: 25
weight: 176.4
height: 5’7
bf: 22%
training history:13 years (never dieted till now)
cycle history: none
goals: lower body fat, get cut up

BMR = 1843.38 x 1.55 = 2857.24


I work out 5 days and do 20 minutes cardio after workout.


PROTEIN CARBS CALS FAT TIME

MEAL #1 8:00
PROTEIN SHAKE 48 4 240
OATS (1/2 CUP) 5 26 140


MEAL #2 10:00
1 SLICE MULT GRN BREAD 4 21 100 2
6 SLICES TURKEY 31.2 0 115.52 10
1 BANANA 2 7 33 1

MEAL #3 1:00
CHICKEN BREAST 35.01 0 233.8 9.28
ROMAINE LETTUCE 0.45 0.66 3.92 0.06
MIXED NUTS 6 5 170 15

MEAL #4 4:00
PROTEIN SHAKE 48 4 240
MIXED NUTS 6 5 170 15


MEAL #5 6:30
SALMON 18.79 0 175.1 10.5
BROCCOLI 2.85 4.92 25.76 0.1


WORKOUT AT 9:00


MEAL #6 PWO
PROTEIN SHAKE 48 4 240
WAXY MAIZE (40 GRAMS) 0 40 160 0




TOTALS 222.1(p) 114.58(carb) 1898.58(cal) 51.94 (fat)


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Just bought jar all natural PB to snack on if have room

[jamyjamjr]

hey guys, i havent posted on here in years but trying to get back into working out. Let myself go past two years and really want to get back into it. here is my diet any help is appreciated. I used some diets here on the site and tried to use a little from each one.

Stats:
age: 25
weight: 176.4
height: 5’7
bf: 22% we can do something about that
training history:13 years (never dieted till now)
cycle history: none
goals: lower body fat, get cut up

BMR = 1843.38 x 1.55 = 2857.24 thx needed that


I work out 5 days and do 20 minutes cardio after workout.


PROTEIN CARBS CALS FAT TIME

MEAL #1 8:00
PROTEIN SHAKE 48 4 240
OATS (1/2 CUP) 5 26 140
omit protien shake, replace with 10 egg whites (pasturized would be best in liquid form) up your carbs

MEAL #2 10:00
1 SLICE MULT GRN BREAD 4 21 100 2
6 SLICES TURKEY 31.2 0 115.52 10
1 BANANA 2 7 33 1
decent, add another mult grn bread

MEAL #3 1:00
CHICKEN BREAST 35.01 0 233.8 9.28
ROMAINE LETTUCE 0.45 0.66 3.92 0.06
MIXED NUTS 6 5 170 15
double up on that chicken breast, what do you mean by mixed nutz??? how about almonds??? you could also make this a pro/carb meal
MEAL #4 4:00
PROTEIN SHAKE 48 4 240
MIXED NUTS 6 5 170 15
unless this is pwo, eat real food.. do a lean meat... 6oz's

MEAL #5 6:30
SALMON 18.79 0 175.1 10.5
BROCCOLI 2.85 4.92 25.76 0.1

more protien
WORKOUT AT 9:00


MEAL #6 PWO
PROTEIN SHAKE 48 4 240
WAXY MAIZE (40 GRAMS) 0 40 160 0

waxy maize???? again, unless pwo, eat real food


TOTALS 222.1(p) 114.58(carb) 1898.58(cal) 51.94 (fat)


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Just bought jar all natural PB to snack on if have room

seems your about 700kcal short of what you need to be eating...

i would add another 100g protien and another 75g carbs...

post up a new diet with new macros... we'll finish the tweak

[nickrizz]

double up on that chicken breast, what do you mean by mixed nutz??? how about almonds??? you could also make this a pro/carb meal

made mistake, mixed nuts are actually unsalted dry roasted peanuts.

waxy maize???? again, unless pwo, eat real food

this is my post workout shake

seems your about 700kcal short of what you need to be eating...

i would add another 100g protien and another 75g carbs...

post up a new diet with new macros... we'll finish the tweak

going to play with numbers a bit now and i am going to repost it. I know you say stay away from the shakes but budged and job make it almost impossible to make/eat all those meals.

thanks so much for help so far.

[jamyjamjr]

np bud.. understand the budget.. u ever thought about casien???

[nickrizz]

i have casein i drink it before bed on off days.

[jamyjamjr]

ur better off doing casein in the day time too since you cant go past a budget