Diet Help ?

[vpchill]

I am Looking for Ideas for a New Diet Plan. I am 6' 245lbs, I bounce between 11%-15% Body fat because I love to eat. I am an Easy Gainer.
To give you an idea since 2004, I have been
190lbs (I was 250 in 2003) This was my best shape since Highschool
230lbs
210lbs
255lbs
245lbs
220lbs
245lbs (Now) My weight fluxuates alote ie- workouts, illness, stress, diet, etc
Now My Question is can some of you shed any ideas on A Good Diet? I am looking to Shed about 10-15lbs and Not lose much Muscle. Any Ideas on Diet and any suppliments that can help me achieve my goals?
I lift religiously. and Cardio is no Problem. Just trying to Fine tune my diet.
FYI - I eat anything except Pork. and Usually 100-200 grams of Protein throughout the day. 9-12oz steak is Great but not in the Budget for 7days a Week (lol)

Id like any Ideas / Suggestions. Thanx

[eatrainrest]

sure watch the dvd videos in the third thread, calculate BMR which somebody will supply soon and then come back with a proposed diet

[vpchill]

Imma check it out. If you can, Lay more detail on me.. Thanx

[eatrainrest]

yea no problem try to start by caluclualting the bmr, which someboddy will supply and well start from there

[vpchill]

cool

[vpchill]

Damn Job Computer Wont download the video !!! Erghhhh

[jamyjamjr]

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


then 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

[vpchill]

Ok Jamyjamir, I know you the diet King.
So I did my BMR 3931 Calories (If my math is Write)

Do You have a specific diet guidline that you would advise for me? What to eat, Times, Protein? Just trying to Get all the info possible

[jamyjamjr]

i gave u a link to videos.. watch them, they'll answer 90% of your questions..

when your done, post up a new diet with macros for tweaking

btw there's phate nova and nark, im more like the jester.. lmao

[vpchill]

OK, Will do Thanx