please help with diet

[firsttimer555]

can anyone please help me with a diet plan i need to cut weight first time working out faithfully for 6 months now
STATS
33
6'2"
250
bf% ?

[marcus300]

I will put this in the diet section for you

[Twist]

Fill this out

Age: ?
Height: ?
Weight: ?
Bodyfat Percentage: ? If you don't know, post a pic or pm a reliable member for an estimate
TDEE: ?
BMR: ?
Goals: ? (gain or lose how much, in what time period, and don't just say gain muscle and lose fat)

Diet Plan
Meal 1 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = __g protein, __g carbohydrates, __g Fat

Meal 2 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Workout (time)
(insert where your workout is in the diet plan, and how long it is, and whether you do cardio or not)

Meal 3 (PWO) (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 4 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 5 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 6 (before bed, Time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Total Macros for the Whole Day
__g protein, __g carbohydrates, __g Fat, TOTAL CALORIES___, TDEE___

[firsttimer555]

33
6'2"
250
bf 20%
want to gain muscle but main goal is to lose 20-30 poundss in 4 months or less
ineed to know what type of foods are good for what and when to eat them i do cardio in the morning and workout in the afternoon

[dj_pacman51]

33
6'2"
250
bf 20%
want to gain muscle but main goal is to lose 20-30 poundss in 4 months or less
ineed to know what type of foods are good for what and when to eat them i do cardio in the morning and workout in the afternoon

No one here is gonna write out a diet plan for you. At least make an attempt to make your own diet. Start out with what your diet is now and then the guys on here can tweak it from there. Oh also... fill out twists diet outline thing.

[Twist]

Pick foods from here and then we can move on...

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931


More
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

More

Meal 1:
1 whole eggs
4 egg whites
1 scoop whey
1C oats
11g fish oil
44/54/17

Meal 2:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 3:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 4:
1C tuna
1tbs mayo
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/20

Meal 5:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Meal 6:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Actual totals:
248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
992 cal/ 1316 cal/ 963 cal
3271kcal.

[firsttimer555]

Twist thank you for your time i really appreciate it i will keep u posted on my diet and workout