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Thread: Diet help

  1. #1
    Welshguy1 is offline New Member
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    Diet help

    Ok so here are my stats.

    Age: 19
    Height: 6"
    Weight: 16st - 224lbs - 101kg
    BF: Estimated at 25%
    BMR: 2200

    Currently lookin to cut down but Im having trouble getting my diet right.

    10am - 5 whole eggs 320/32/0/29

    12pm - small tin Tuna and 1 cup brocoli 200/30/12/0

    3pm - small tin Tuna and 1 cup brocoli 200/30/12/0

    6pm - Tin of tuna + 1/2 Cup Brown rice 358/35/46/2

    7pm - Workout

    8pm - PWO Shake, Flax seed capsule 240/60/4/4

    10pm - Cottage cheese 163/28/6/2

    Total : 1481/185/80/37

    Im having trouble with getting more calories in... Im overweight but I wouldnt even dream of eating this much normally. I know its alot of tuna to but Iv just discovered canned tuna in spring water so Im quite happy living on it.

  2. #2
    mg1228's Avatar
    mg1228 is offline Senior Member
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    need to know ur tdee---i would def mix in some chicken breast and lean red meat--that will help get ur calories up----

  3. #3
    Welshguy1 is offline New Member
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    What I was going to do was just go for my BMR then use cardio to create a deficit, But my TDEE is around 2800.

  4. #4
    mg1228's Avatar
    mg1228 is offline Senior Member
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    Quote Originally Posted by Welshguy1 View Post
    What I was going to do was just go for my BMR then use cardio to create a deficit, But my TDEE is around 2800.
    u already at a deficit of 1300--cardio just going to increase that---too much in my opinion---i would start at a 500 calorie deficit and do lots of cardio---u would risk alot of muscle with a deficit like that---and muscle burns fat---my wife is 5'9 144lb and she is losing weight at 1200 cals---

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