i need help with my diet plzzz

[AMHF]

hey everyone,
weight: 95 kg
bf%: about 25
hight: 180 cm
goal: cut down to 80kg


im running clen with my diet which i got from my provider:

this is a typical day`s eating plan:

meal1: 5 egg whites + 3 whole eggs
meal2: protein shake
meal3: turkey sandwich
meal4: 300 g steak, 100 g rice
meal5: protein shake + an apple
meal6: post workout drink
meal7: 300 g fish + steamed veggies
meal8ure protein shake


i dont know how to manage this exactly, how much time between each meal?
is this a really good diet to lose weight?
if yes should i follow it exactly or are there any meals that could be replaceable?

plzz help

[jamyjamjr]

watch the videos and 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

[AMHF]

Men: BMR = 66 + ( 6.23 x 210 ) + ( 12.7 x 70.9 ) - ( 6.8 x 21 )= 2131.93

2131.93 x 1.55= 3304.4915

thats what i got man

[jamyjamjr]

have u watched the videos??

[AMHF]

yeah man, i get it now, but i find it hard sometimes to control my diet correctly. you know when your a student you cant really have a good diet when you have classes everyday... but i`ll try my best

thanx again bro

[Tigershark]

Can you pack a cooler in your back pack? What I do is the night before I cook my veggies and put them in the freezer. The next day I have a few meals prepared and put the frozen veggies in to act as my cold pack. It save you some room and when lunch hits I can just heat them in the microwave.

[jamyjamjr]

yeah man, i get it now, but i find it hard sometimes to control my diet correctly. you know when your a student you cant really have a good diet when you have classes everyday... but i`ll try my best

thanx again bro

u leaving so soon?? is that it???

post up a detailed diet of what you eat throughout the day..

also post up your schedule of classes and any other situations that may need to be noted as to time constraints...

[AMHF]

haha ok i guess there is someone taking this forum seriously.

i will do that tomorrow bro

[AMHF]

here is what i normally eat:

*white eggs and/or whole eggs with whole wheat bread in the morning at about 10 am
*a protein shake an hour after
*then about 2 hours later i have my lunch. it used to be rice and chicken or beef. but know just chicken and salad
*2 hours later i go to the gym
* i take powerade right after i finish
* a protein shake
* later at night i sometimes have chicken pasta or beef pasta
* umm before i sleep i eat an apple and drink green tea. sometimes i have cereal( i dont know if its a good idea tho)

about classes, im off school now for 3 weeks but i will start my second summer session and that will be everday from 9 am-12pm for 6 weeks

[jamyjamjr]

okay.. after watching the video, make the changes u need to make following the knowledge you've gained.. please include macros and the time you eat your meal.. also include when u workout and what your workout reg is...

macros are pro/fat/cal/carb of all your meals.. u can use fitday.com for this