Need some structure!!!

Ok so here is the thing I'm 22 and I need to drop some weight but when I say weight I mean I'm looking to loose 50lb's. I just took my weight and I'm 302 and I'm 5'10... Now before you say I just need a diet and work out I know all this I played football for 8 years and I am a born "linemen" I am just a big guy and I don't really have fat all over I just have a nice GUT:tear: So what I'm looking for on here is for some advice on what to eat and all that fun stuff I know I'm going to have to eat 5-6 small meals I just don't really know where to start... and I'm going to be back in the gym 5-6 days a week I just don't want to be 45 and look at a huge gut and say I should have taken care of it when I was 22... So if anyone has some advice or point me in the right directions that would be great...

I have looked threw the forum and I found a lot of diets I just don't know what one is the one I'm looking for...I do have a gym regiment so I'm good with that it's just the Diet I need help with :scratch::scratch:

My Body fat is around 38%
I'm 5'10
Weight 302lb
Goal around 240-250lbs

lets do some math firsts

BMR (men and women) = 370 + (21.6 X lean mass in kg)
lean mass= your bf weight - your total weight.. let me know if you need help with this


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

then, i need u to watch these videos...


http://forums.steroid.com/read-here-first/323516-so-you-wanna-learn-how-diet.html

Quote:

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Originally Posted by jamyjamjr

lets do some math firsts

BMR (men and women) = 370 + (21.6 X lean mass in kg)
lean mass= your bf weight - your total weight.. let me know if you need help with this

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I'm not sure how to get my bf weight as it like what 38% of 302 is??

thanks for the quick reply

Quote:

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Originally Posted by Clusk

I'm not sure how to get my bf weight as it like what 38% of 302 is??
thanks for the quick reply

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187 lbs of lean.

187/2.2= 85kg

21.6 x 85= 1836 + 370= BMR 2206