How is my diet please help

[fabboy54]

Ok I am trying to cut off some body fat this summer and get leaner for football next season. I am 25 6'4 255lbs somewhere in the high teens bf% and I have been lifting for about 4 yrs on and off. I lifted for 1 yr straight this past year but have not been to the gym for about 2 months now. My diet has been garbage the past 5 months and I have gained some body fat I really want to cut some weight down. I am going to be doing cardio first thing in the morning on an empty stomach I am doing HIIT training on the elipter machine then I will be going to the gym doing heavy weight training for about 45min-1hr in the afternoon after work. This is what my diet consists of on a daily usually

7am protien shake fat free yogart after cardio
9am 3-4 egg whites a cup of oatmeal.
11am can of tuna and a piece of fruit.
1pm chicken with veggies or salad.
4pm protien shake fruit.
8pm protien shake.
9pm chicken and veggies or a salad.

Thats usually what I will eat daily Can anyone help me in anyway please critique and let me know what I am doing wrong or right thanks.

[jamyjamjr]

you need to watch these videos, they'll help u answer alotta questions.. then do some math for me...

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

[fabboy54]

What could I eat can somebody show me a sample diet of what to eat to loose bf. Also how do I calculate my bf%?

[jamyjamjr]

i just gave you a whole messa info up there bud..

u can calc ur bf through a gym or post up a pic, we're pretty good at estimating..

i cant post up a sample diet because that's all that would be.. if you take the time to watch the videos you'll see that they help u set up your own diet, whcih u can post here and we can tweak...