Rough draft Diet

[migs03]

Stats6'0,190lbs,25yo,cycle exp 0,Bf12-13%,Training since HS Good routine for a little over a year.
Goals;Reach and maintain 200-205 lbs w/10-11%Bf.

I have been eating this diet for around a month. I just need help calculating the macros and such. And for my goals I need to eat around 4,000cals per day.And 200 grams of protein.


1-6 egg whites 1 whole egg
1 cup of oats
1 Banana

2-6 to 8oz fish,tuna,chicken breast,or lean beef
mixed greens salad w/croutons,cucumber slices,table spoon ranch dressing.

3-40gram protein shake w/skim milk

workout

4-6 to 8oz fish,tuna,chicken breast,or lean beef
Baked potato w/low fat butter.

5-4 egg whites 1 whole egg w/ketchup
1/2 cup oats
1 orange

6-1 bowl non fat cottage cheese
2 tablesppons natural peanut butter

7-40 gram protein shake w/skim milk
1 cup of yogurt w/crushed up granola

Bedtime

I also mix a half table spoon flax seed oil into two of my meals usually the salad or tuna for a total of 1 tablespoon per day. I know my diet needs work i'm just trying to be honest and show exactly what I eat daily so the more experienced people on this great site can have everything they need to help me.Afetr all thats why im here to learn.

[pyschomab]

looks good to me!

[Damienm05]

Stats6'0,190lbs,25yo,cycle exp 0,Bf12-13%,Training since HS Good routine for a little over a year.
Goals;Reach and maintain 200-205 lbs w/10-11%Bf.

I have been eating this diet for around a month. I just need help calculating the macros and such. And for my goals I need to eat around 4,000cals per day.And 200 grams of protein.


1-6 egg whites 1 whole egg do 8 whites
1 cup of oats
1 Banana Remove. Sugar.

2-6 to 8oz fish,tuna,chicken breast,or lean beef Which is it? Be specific. Even lean beef has a lot more fat than chicken breast or white fish. Not to mention, a different digestion rate.
mixed greens salad w/croutons,cucumber slices,table spoon ranch dressing. Remove this salad. It's crap. If you're serious enough about your diet to be here, you can cut croutons and ranch for 12 weeks. Replace with 40g complex carbs (oats, sweet potato, quinoa, lentils, etc)

3-40gram protein shake w/skim milk Replace with a meal like # 2 - protein shake pre-workout is pretty useless. Also, I don't see an energy source (carbs/fats). Lean meat, complex carbs.

workout

ADD your meal #3 shake here as soon as you finish your workout.

4-6 to 8oz fish,tuna,chicken breast,or lean beef
Baked potato w/low fat butter. Again, pick one. Eat this meal as soon as you get home, ideally, no more than 45 minutes after the shake.

5-4 egg whites 1 whole egg w/ketchup No ketchup. Sugar. Make it 6-8 whites
1/2 cup oats
1 orange Remove

6-1 bowl non fat cottage cheese Make this your last meal, right before bed, swap it with 7
2 tablesppons natural peanut butter

7-40 gram protein shake w/skim milk This meal sucks. 6-8 oz. lean protein, no carbs, 15-20g healthy fat and veggies. Example: 6 oz. chicken breast, 2 cups brocolli, 1 tbspn. evoo. Swapped with 6, remember.
1 cup of yogurt w/crushed up granola Carbs/sugar before bed? Bad idea. Remove.

Bedtime

I also mix a half table spoon flax seed oil into two of my meals usually the salad or tuna for a total of 1 tablespoon per day. I know my diet needs work i'm just trying to be honest and show exactly what I eat daily so the more experienced people on this great site can have everything they need to help me.Afetr all thats why im here to learn.

Go to fitday.com and re-post a diet with macros after implementing suggestions. Below is BMR/TDEE formula to decide how many cals you need to be eating. For your goals, you should eat just over your TDEE, while doing regular cardio.

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:

6'4 275lbs at 14% bf... 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

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