Broke college student diet check.

[shadowlid]

I have a diet made but it will cost about $80 a week and I didn’t get any money this year for school I had to pay for tuition and books out of pocket. Also my dog had to have surgery witch put a nice pinch on my savings.
So I need a diet that is cheap I looking to cut down on my body fat to around 12% or less Shooting for 8%.

Stats
19yrs old
6’ 3” 210pounds
Roughly 18-20% body fat just guessing.
BMR 2184.9.
Calories in cutting diet 1500 30% Protein 40% Carbs 30% Fat

This is what I thinking.

Wake up 5:45am
Cardio for 45min.- Running
6:45- Meal1 Fat Carbs Pro. Cal
½ cup oats 1.1g 13.5g 3g 73.5
2 hard boiled egg 10.6g 1.2g 12.6g 156

8:00am-10:50am first class

11:10am Meal 2
2 cans of tuna in water 1.8g 0g 57.7g 262
Baked potato 6.3oz .4g 37.3g 3.6g 162
1 table spoon olive oil 14g 0g 0g 120

1:00-3:20 pm 2nd class

3:40pm Meal 3
3 hard boil eggs 15.9g 1.7g 18.9g 233
1 cup rice .5g 44.6g 4.3g 205


6:40 Meal 4
1 cups of rice .5g 44.6g 4.3g 205
1 cans of tuna .9g 0g 28.8g 161


Total 45.7g 142.9g 133.2g 1577.5


Ps the Macros Go From Fat, Carb, Protein


I know I only have 4 meal do I need to space out the meals or add any more calories/meals? Also I am very busy this summer doing college classes taking 4 classes double the pace since its only 8 weeks for 16 week classes. I don’t want to join the gym until I get enough money saved back up. I will barely be able to buy the food.


Any info would help

Thanks,

Shadow

[eatrainrest]

firs thing is get to a gym. 2nd thing is eat during class. 3rd thing is the diet is not good, have you watched the vids if so, youd know that you have to have variety of protein sources... yes thats right sav eup and go shop in bulk when its on sale. aos instaed of baked potatoe go yams, instead of rice, go yams again. cut out the egg yolks and go wgg whites, add another EFA source.

[jamyjamjr]

yea i agree with eat here.. we've got some work to do... why dont you complete everything on my sticky... i know you've already done some if it...

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....