Diet Help Please

[flake]

Hi am looking for some diet help please a friend gave me this plan to follow for losing weight and getting lean
am after some feedback and a few tweeks here and there

stats
age 26
weights 14 stone

5.30 am Meal 1

oridge Oaks 50g
1 scoop of protein

228 Kcal
26 pro
30 Cards
4 Fat

7.30 am Meal 2

4 Egg whites
1 Whole Egg
{Not Sure of the contents} was told around 30g pro

9.30 am Meal 3

100g Turkey Breast
50g Brown Rice
salard

173 kcal
25 pro
15 carbs
2 fat

11.30 am meal 4

50g tuna
2 slices of whole grain bread

150 kcal
18 pro
16 carbs
2 fat

12.30 pm
45mins cardio 4mph treadmil

1.30pm meal 5

100g Turkey Breast
50g Brown Rice
salard

173 kcal
25 pro
15 carbs
2 fat

3.30 pm meal 6 Pre work out meal

100g Beef Stake
100g Sweet potatoe

215 kcal
20 pro
20 carbs
15 fat
6.30 pm post workout meal 7

2 scoops of protein shake

200 kcal
40 pro
2.5 carbs
2.5 fat

100g chicken
100g mix veg

102 kcal
25 pro
0 carbs
0 fat

8.30 pm meal 8

4 Egg whites
1 Whole Egg
{Not Sure of the contents}was told around 30g pro
50g tuna

9.30 pm
2 scoops of protein shake

200 kcal
40 pro
2.5 carbs
2.5 fat

day total
1441 kcal 170 pro 100 carbs 32 fat {not including the 2 egg meals}

please correct if there is any foods that dont add to the up the the right macros any help

[jamyjamjr]

stats??

age
weight
height
bf??

i can tell u off the bat, if your macros are correct, your no where close to eating enough

[flake]

stats??

age
weight
height
bf??

i can tell u off the bat, if your macros are correct, your no where close to eating enough

age 26
weight 14 stone
height 5.9ft
not sure of body fat

[jamyjamjr]

age 26
weight 14 stone
height 5.9ft
not sure of body fat

your gonna have to help me with your weight.. dunno waht 14 stones are.. u can do kg or lb

[flake]

200 lbs

[jamyjamjr]

Hi am looking for some diet help please a friend gave me this plan to follow for losing weight and getting lean
am after some feedback and a few tweeks here and there

stats
age 26
weights 14 stone

5.30 am Meal 1

oridge Oaks 50g
1 scoop of protein omit, eat real food, replace with lean meat

228 Kcal
26 pro
30 Cards
4 Fat

7.30 am Meal 2

4 Egg whites
1 Whole Egg
{Not Sure of the contents} was told around 30g pro swtich this meal with meal 1, add another 5 egg whites..

9.30 am Meal 3

100g Turkey Breast i need this in oz's
50g Brown Rice
salard

173 kcal
25 pro looks like u might wanna up protien
15 carbs 50g brown rice = 15 carbs???? double check that, also measuire in cups
2 fat

11.30 am meal 4

50g tuna again, oz's
2 slices of whole grain bread

150 kcal
18 pro not enough protien
16 carbs 2 slices of bread usualy comes closer to 50g carbs
2 fat

12.30 pm
45mins cardio 4mph treadmil

1.30pm meal 5

100g Turkey Breast
50g Brown Rice
salard

173 kcal
25 pro
15 carbs
2 fat

3.30 pm meal 6 Pre work out meal

100g Beef Stake
100g Sweet potatoe

215 kcal
20 pro
20 carbs
15 fat
6.30 pm post workout meal 7

2 scoops of protein shake
add a simple carb, white rice, white bagel
200 kcal
40 pro
2.5 carbs
2.5 fat

100g chicken
100g mix veg

102 kcal
25 pro
0 carbs
0 fat

8.30 pm meal 8

4 Egg whites
1 Whole Egg
{Not Sure of the contents}was told around 30g pro are these xl eggs?
50g tuna

9.30 pm
2 scoops of protein shake

200 kcal
40 pro
2.5 carbs
2.5 fat

day total
1441 kcal 170 pro 100 carbs 32 fat {not including the 2 egg meals}

please correct if there is any foods that dont add to the up the the right macros any help

1440 kcal is all you eat in a day???? your starving yourself!!!!

do some math for me..

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


i would say you need to double up on all your protien.. but i wont know till u do the math

[flake]

thank for all the advide and sorry it took so long to get back,
been looking at my diet and i have increased the meat in each meal i will post the weights in ozs and recalculate the macro thanks once again for your help

[eatrainrest]

if you do get your body fat checked accurately this may work better for you, if not THEN STICK TO THE 1ST ONE.. lol


IF YOU KNOW YOUR BODY FAT AND HOW MANY CALORIES YOU BURN DURING A WORKOUT THIS IS THE MORE EFFECTIVE WAY TO CALCULATE...

BMR "BASIC METABOLIC RATE"


daily caloric output at rest= (BMR) = lean body weight (lbs) x 13 for men and lean body weight (lbs) x 10.5 for women.

WEIGHT GAIN-
DAILY CALORIC REQUIREMENT= (BMR + ACTIVITY) +500/750 CAL DAILY

WEIGHT LOSS-
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY

MAINTENANCE-
BMR + ACTIVITY

NOW, IN ORDER TO FIND YOUR LEAN WEIGHT

WEIGHT X BF% = FAT WEIGHT
SUBTRACT THE RESULTING FAT WEIGHT FROM THE TOTAL WEIGHT AND YOU WILL HAVE ARRIVED AT THE LEAN WEIGHT

WEIGHT-FAT WEIGHT= LEAN WEIGHT

now, take your BMR AND ADD the calories burned in your activity/workout to compensate and that is your maintenance level, to gain/lose/maintain folow the formula