diet help please

[gordongecko74]

ok guys I KNOW I NEED HELP!!! So please help. i know i'll need a little more info than this but wanted to get started. i'm at work so its difficult to get it all together right now. i can add macros probably tonight. what else do i need to get this right so i can get it all together at once? here is what i have so far:

5:15am wake up, cup of coffee sugar free creamer, animal pak vitamins, lipo 6 fat burners

5:45am workout 1 hr weights, 30 min cardio

7:30am Shake mixed with water with ½ cup organic oats and 1tsp clover honey

9:30am four eggs scrambled w/spinach (only 1 yoke), 1 dannon light and fit yogurt

11:00 1 12oz can tuna packed in water

1:30pm 4oz tilapia 1 cup brown rice, ½ cup snap peas

3:30pm shake with water

6:00pm 6oz chick breast, 1 cup brown rice, 1 cup spinach

9:00pm 6oz lean beef, 1 cup protein enriched pasta, 1 cup steamed broccolli


Thanks

[jamyjamjr]

yea, ur gonna need macros for sure.. then i need u to 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