Need help building diet???! Please im begging.

okay well here it goes....

Im an idiot.

I have been doing all the research I can and been viewing other peoples diets and whatnot but I really need help with my own personal diet for what im trying to accomplish.

Stats:
Age: 18
Height: 6'4
Weight: 230


Im a big dude plain and simple. Im not really "Fat" but im got some meat on me for sure.

I dont have fat arms legs or anything but im built with a big chest, broad shoulders and im got wight packed on my mid section.

Im building a workout plan to gain muscle but I know I need a good diet plan to loose some weight. Im also going to be doing intense bicycle cardio before each workout.

I really need help with my diet I feel like im clueless on this whole protein intake ( around 200g daily? plus i need help on what time my intake should be ) what supplement to take and whatnot

This is what im looking at but like I said im an idiot and despratly need help.

8 A.M. -- Whey protein drink with eggs and tuna

10:20 - 11:00 A.M. -- Turkey Sandwhich on wheat w/ lettece, tomato maybe light mayo ( Subway sandwhich )

1:30 P.M. - Grilled Chicken sandwhich w/ lettece & Tomato maybe light mayonaise ( Subway )

2:00 - 3:00 P.M. Cardio/Muscle building workout
post workout - Protein intake w/ bannana and wheat peanut butter crackers

( work from 4:00 P.m. to 10 P.M. )
6:00 P.M. - Ham & Cheese sandwhich from my work ( Pizza Hut )

9:00 P.M. -- Can of tuna w/ water

?!?!?!?!?! wtf that sounds terrible please help me with some suggestions, changes??

Your diet definitely needs alot of work. When I get home from work later tonight, i'll throw up a great read corteousy of Damienm05 - that should get you started.

First, calculate your BMR/TDEE so you know how much you should be eating (for a strict cut, I'd suggest 300-500 calories below TDEE with cardio 5-7 days per week).

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

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

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ 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 moderately 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

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

In terms of food choices, here goes:

I love analogies. Let’s use a good one. Think of your perfect body as a house that you must build. You’ve figured out your BMR and TDEE, so you know the exact specs of the property you have to work with. You know how exercise affects weight loss and how much of a caloric deficit/surplus we must create to lose/gain said weight; so you know how to build - you understand architecture. You also know the pace you intend on losing/gaining weight at based on these other factors, so you know it will be harder to get your house built in weeks as opposed to months. The only thing left is the tools/building material you must use and because you don’t know how to eat, you still can’t build anything. At least, not well. Sure, you can starve yourself for a few months but you’ll just gain all the weight back in a couple weeks of binge drinking and shitty eating on a vacation – you’re house will fall down!

So, let’s talk tools baby. Let’s talk food. First off, there are only 3 types of foods/macronutrients. Protein. Carbohydrates. Fat. That’s it.

Protein – 4 calories per gram - Building material. Bricks. You can’t gain energy from protein, you can only use it to build muscle/skin/hair/nails. It’s basically just amino acids and it’s what our bodies are made of. As such, we need lots of it. 1g of protein per body lb is a good number to shoot for . Go as high as 2g per body lb if you’re lifting weights and trying to build muscle. For example, I am 207 lbs and I eat between 300-400 grams per day. Our body can only break down so much at one time however, so we want to eat 20-40 grams of protein in every meal, several times per day. Protein, being building material only and not energy/labor – the body can rarely find a reason for it to be stored as fat. If you must over-eat – make it lean meat/fish.

Carbs – 4 calories per gram - Think of these as human labor for your house. Think of sugar as dudes you pick up out front of home depot and oatmeal as a skilled carpenter. Both are carbs, both serve very different purposes. Carbs help transport essential nutrients to the muscles, create glycogen stores, and as such, increase protein synthesis but do not build muscle; they are simply an energy source. As such, they should only be eaten/used when we need energy. Any carbs we ingest before bed or before watching a movie, or something sedentary are not used as energy, and as such, are more likely to be stored in the body as glycogen (glucose/water in our muscles that we will use when doing high-intensity exercise). Once our glycogen reserves are full, they will spill over and be stored as fat. Yes, they will make you fat. Carbs can be your best friend or your worst enemy.

Fats – 9 calories per gram - Like carbs, fats are an energy source, not a building material like protein. They provide nowhere near as much energy as carbs however. Ask anyone who's on a ketogenic diet. With regard to our house, think of fats as the glue/cement. They provide much needed essential fatty acids, which are great for joint/organ health and increase our protein synthesis. Going back to our analogy, cement/glue increases the effectiveness of bricks! If we give our bodies the right fats, it will be able to burn stored body fat quickly as it won’t see any use in keeping it. Remember, like carbs – not all fat is good and ALL fat is high in calories so watch out. A tablespoon of peanut butter can be a good addition to a meal. Snacking on 5-6 tablespoons, however, means you’ve just eaten over your TDEE for the day.

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

This is what im looking at but like I said im an idiot and despratly need help.

8 A.M. -- Whey protein drink with eggs and tuna-how much protein here? Seems like a bit much, and no carb?

10:20 - 11:00 A.M. -- Turkey Sandwhich on wheat w/ lettece, tomato maybe light mayo ( Subway sandwhich )-again how much protein/carb/fat?

1:30 P.M. - Grilled Chicken sandwhich w/ lettece & Tomato maybe light mayonaise ( Subway ) ditto

2:00 - 3:00 P.M. Cardio/Muscle building workout
post workout - Protein intake w/ bannana and wheat peanut butter crackers
Are you doing cardio before weights?
( work from 4:00 P.m. to 10 P.M. )
6:00 P.M. - Ham & Cheese sandwhich from my work ( Pizza Hut ) protein and macro counts?

9:00 P.M. -- Can of tuna w/ water

At least you are eating, looks like the foods are a bit more of the offseason weight gain types but thats ok, you will need to clean it up and get on top of how much of what you are intaking per meal.
If you can, perform cardio after weights, and in the am on an empty stomach, worked well for me over the years.
How much protein is in that first meal btw, seems like with those 3 it would be a lot.

that was just something I took off the top of my head to show you like what it is I know. and I cant find out my bf yet because financial reasons I have to wait a week or 2 before I can get into the gym and start workin out.
I just feel helpless like im a damn idiot. How does everyone know all this stuff and how am I going to learn it to know it as well as everyone and to know hey is this good or bad for me?? I mean anything that I think is fattening I DONT EAT because I'm trying to loose weight. Like fast food or sodas im staying away from. I just cant tell if im doing good or not..

Im stupid

Quote:

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Originally Posted by jmcaldwell92

I just feel helpless like im a damn idiot. How does everyone know all this stuff and how am I going to learn it to know it as well as everyone and to know hey is this good or bad for me?? I mean anything that I think is fattening I DONT EAT because I'm trying to loose weight. Like fast food or sodas im staying away from. I just cant tell if im doing good or not..

Im stupid

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Unless this is a joke, the info Damienm05 provided above should get you off on the right foot. There is alot of info there and certainly enough for somebody to devise a proper diet. Did you read through it all?

okay well im going to ask advice on what would be good then..

Im starting my College classes this monday which begin at 9 AM so I'll be getting up around 8

How about oatmeal and maybe wheat toast for breakfast with milk to drink? ( yes / no / almost? )

well ill be in my first class from 9 AM to 10:20 AM ( 2 classes for Monday and Wednesday same exact schedule )

BUT my next class doesnt start untill 12 PM which will be going on untill 1:20 PM

So I figured I would be doing some studying at school between this time.
Now, On campus ( Food wise ) We only have a subway sandwhich shop. So I fugured I would probably eat there to minimize driving to another fast food unhealthy place ha...

So what can I eat? I usually get a ham and chese sub with lettece mayo and tomatos but I know the cheese is unhealthy and seeing as in from 9 to around 1:20 Ill be sitting down studying or in class...So I kinda need help on something to eat in this time frame
Worse comes to worse I can bring something from home ( need not to be heated or stay cold ) or I can drive to either Burger King, Taco Bell, Arbys, McDonalds, Hardees or w/e but these places are loaded with bad fats and high carbs for me to be sitting down.

So what can I eat in this time frame?

After my last class at 1:20 Ill be going to the gym where I will do my weights/cardio and after I leave the gym I figured a protein drink and a bananna ( maybe a pack of wheat peanut butter crackers )

then ( unless im off ) at 4 PM Ill be going into work ( Pizza Hut ) during my time fram at work which is usually from 4 to 10 or 4 to 11 I can eat at work but I dont know anything healthy at work ( but ill be on my feet activly moving around ) We do have sandwhiches, could I maybe fix me a ham sandwhich? I really dont know what to do for food while im at work?? I have the same exact options open to me as I do in my break between classes at school ( Burger King, Taco Bell, Arbys, McDonalds, Hardees, Subway )

Like I said im trying to LOSE weight and GAIN muscle at the same time..

So thats what I ment in my last post about being confused...I don't have very many options open to me so im lost on what to do? pack food and bring it with me? eat salads w/ no dressings? what what what?!

Ok, I feel your pain. Honestly, nothing you have written above will do jack for you in terms of a BBing type diet. What kind of school is this that has a Sub shop but no cafeteria? Is that really the case? If so, how difficult would it be for you to pack food and bring it with you? That would be your best option. Cook in bulk on the weekends (most of us do), store in containers already portioned out and ready to go, then take as you need on a daily basis. Def. stay away from any of the fast food joints or chains like Arby's. The subs are bad choices too, but if you HAVE to, they're better then not eating at all.

Dude, I'm a graduate student in a rigorous program and I eat 8 meals every day. Go buy a bunch of chicken breasts, cheap lean steaks, bags of frozen tilapia, tuna cans, whatever. Also buy a bunch of broccoli, spinach, etc. Buy a ton of brown rice, oats, and sweet potatoes.
Now, on your least busy day of the week, take out 3 cookie sheets. Spray with pam. Place the chicken on one and season it, spray again with pam. Place the fish on the other, season, spray tops again with pam. Place the steak on the third, season, lubricate. Set the oven to BROIL - HIGH. Adjust the rack near the top.
Get 3 pots going with boiling water. Peel the sweet potatoes in the sink while the water heats. Cut them into thirds. Boil them until tender, strain. Meanwhile, simmer the rice according to package directions in the other pot. In the third pot, boil your veggies.
While your carbs are cooking, cook the meats one sheet at a time. 3-4 minutes under the broiler for the fish. 7-8 for the chicken. 7-8 for the steaks. (approx. I've been using a good convection oven for a while now).

So, what to do with all this food? Well, let it all cool off for a bit on plates while you do the dishes. Then get out like 20 tupperware containers (10$ at walmart) - in each one, place about 5 oz. of COOKED protein (basically 2 medium sized tilapia filets, one medium chicken breast, one slightly smaller steak). Put a large sweet potato (3/4 to 1 cup mashed) or 1 cup brown rice in each one. Put a cup or 2 of veggies in each one. Put them all in your fridge. Every day before class after you eat your oats/protein (not milk and toast, eat oats with eggs/shake) - put 2 containers in an insulated lunch box with an ice pack. Eat one during your break at 10:30 while you study/work, eat the other at 1:20 when you get out of your next class. Do this every day and continue eating these meals every 2-3 hours. You will become a beast among men in no time.

Quote:

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Originally Posted by Damienm05

Dude, I'm a graduate student in a rigorous program and I eat 8 meals every day. Go buy a bunch of chicken breasts, cheap lean steaks, bags of frozen tilapia, tuna cans, whatever. Also buy a bunch of broccoli, spinach, etc. Buy a ton of brown rice, oats, and sweet potatoes.
Now, on your least busy day of the week, take out 3 cookie sheets. Spray with pam. Place the chicken on one and season it, spray again with pam. Place the fish on the other, season, spray tops again with pam. Place the steak on the third, season, lubricate. Set the oven to BROIL - HIGH. Adjust the rack near the top.
Get 3 pots going with boiling water. Peel the sweet potatoes in the sink while the water heats. Cut them into thirds. Boil them until tender, strain. Meanwhile, simmer the rice according to package directions in the other pot. In the third pot, boil your veggies.
While your carbs are cooking, cook the meats one sheet at a time. 3-4 minutes under the broiler for the fish. 7-8 for the chicken. 7-8 for the steaks. (approx. I've been using a good convection oven for a while now).

So, what to do with all this food? Well, let it all cool off for a bit on plates while you do the dishes. Then get out like 20 tupperware containers (10$ at walmart) - in each one, place about 5 oz. of COOKED protein (basically 2 medium sized tilapia filets, one medium chicken breast, one slightly smaller steak). Put a large sweet potato (3/4 to 1 cup mashed) or 1 cup brown rice in each one. Put a cup or 2 of veggies in each one. Put them all in your fridge. Every day before class after you eat your oats/protein (not milk and toast, eat oats with eggs/shake) - put 2 containers in an insulated lunch box with an ice pack. Eat one during your break at 10:30 while you study/work, eat the other at 1:20 when you get out of your next class. Do this every day and continue eating these meals every 2-3 hours. You will become a beast among men in no time.

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:thumbsup: man, you nailed me here. this is exactly what i do. exactly. except instead of potatoes i use brown pasta.

i read this and thought, shit, im reading my own daily regimen. plus protein shakes.

Quote:

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Originally Posted by SuperBird

:thumbsup: man, you nailed me here. this is exactly what i do. exactly. except instead of potatoes i use brown pasta.

i read this and thought, shit, im reading my own daily regimen. plus protein shakes.

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Nice - there's really no other way to live this lifestyle without it becoming burdensome and expensive.

These days, however, my diet is slightly over the top and I have a couple meals with lentils, basmati pilaf, sockeye, seared ahi, bison, kale, and all sorts of more restaurant style ingredients. I find that my meals are better than what I'd eat if I was an average Joe, minus the desserts/alcohol which I miss sometimes.

Quote:

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Originally Posted by Damienm05

Nice - there's really no other way to live this lifestyle without it becoming burdensome and expensive.

These days, however, my diet is slightly over the top and I have a couple meals with lentils, basmati pilaf, sockeye, seared ahi, bison, kale, and all sorts of more restaurant style ingredients. I find that my meals are better than what I'd eat if I was an average Joe, minus the desserts/alcohol which I miss sometimes.

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That's because the chef in you has created a food snob!!! LoL j/k bro. Variety is the spice of life.

Quote:

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Originally Posted by gbrice75

That's because the chef in you has created a food snob!!! LoL j/k bro. Variety is the spice of life.

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Joking or not, you're right. When I'm cutting, I just chew and swallow but when there's leeway; I go hard in the kitchen. It combines two hobbies for me.

Quote:

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Originally Posted by Damienm05

Joking or not, you're right. When I'm cutting, I just chew and swallow but when there's leeway; I go hard in the kitchen. It combines two hobbies for me.

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Agreed. I imagine all of this cooking is alot more fun for people like you and me vs. a 'regular' guy. Sure it's time consuming, but it allows us to play with our skills, create new things, etc. whereas i'm sure for most it's nothing but an annoying task.

Quote:

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Originally Posted by Damienm05

Dude, I'm a graduate student in a rigorous program and I eat 8 meals every day. Go buy a bunch of chicken breasts, cheap lean steaks, bags of frozen tilapia, tuna cans, whatever. Also buy a bunch of broccoli, spinach, etc. Buy a ton of brown rice, oats, and sweet potatoes.
Now, on your least busy day of the week, take out 3 cookie sheets. Spray with pam. Place the chicken on one and season it, spray again with pam. Place the fish on the other, season, spray tops again with pam. Place the steak on the third, season, lubricate. Set the oven to BROIL - HIGH. Adjust the rack near the top.
Get 3 pots going with boiling water. Peel the sweet potatoes in the sink while the water heats. Cut them into thirds. Boil them until tender, strain. Meanwhile, simmer the rice according to package directions in the other pot. In the third pot, boil your veggies.
While your carbs are cooking, cook the meats one sheet at a time. 3-4 minutes under the broiler for the fish. 7-8 for the chicken. 7-8 for the steaks. (approx. I've been using a good convection oven for a while now).

So, what to do with all this food? Well, let it all cool off for a bit on plates while you do the dishes. Then get out like 20 tupperware containers (10$ at walmart) - in each one, place about 5 oz. of COOKED protein (basically 2 medium sized tilapia filets, one medium chicken breast, one slightly smaller steak). Put a large sweet potato (3/4 to 1 cup mashed) or 1 cup brown rice in each one. Put a cup or 2 of veggies in each one. Put them all in your fridge. Every day before class after you eat your oats/protein (not milk and toast, eat oats with eggs/shake) - put 2 containers in an insulated lunch box with an ice pack. Eat one during your break at 10:30 while you study/work, eat the other at 1:20 when you get out of your next class. Do this every day and continue eating these meals every 2-3 hours. You will become a beast among men in no time.

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what do you use to season your steak, chicken, and fish?

You honestly have yo idea how big of a help this is. It really seams like alot of food to be eatting at a sitting. 2 tilapia, 2 chicken breats, and a small steak? haha goodness

Oh and by the way, I see alot of people on here talking about how they eat egg whites. So am I frying my eggs and cutting the yolk out of them? or am I good to eat the whole egg??

Hey I really appreciate everybody here. You guys are awesome and have been an amazing help. I belive im ready to put a diet plan together to start out with..Thank you guys and special thanks to Damienm05 and gbrice75 you guys are beast.

Quote:

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Originally Posted by jmcaldwell92

what do you use to season your steak, chicken, and fish?

You honestly have yo idea how big of a help this is. It really seams like alot of food to be eatting at a sitting. 2 tilapia, 2 chicken breats, and a small steak? haha goodness

Oh and by the way, I see alot of people on here talking about how they eat egg whites. So am I frying my eggs and cutting the yolk out of them? or am I good to eat the whole egg??

Hey I really appreciate everybody here. You guys are awesome and have been an amazing help. I belive im ready to put a diet plan together to start out with..Thank you guys and special thanks to Damienm05 and gbrice75 you guys are beast.

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Hey bro - i'm sure Damien can give you some seasoning ideas, but at a bare minimum just some olive oil, sea salt and fresh cracked black pepper works for the chicken and tilapia. Try old bay seasoning with the tilapia. If you want to get into marinades, etc. that's the next level - a quick one for chicken is a store bought italian dressing, although it wouldn't be the cleanest choice.

It's alot of food, but nobody said anything about eating 2 chicken breasts, 2 tilapia fillets, and a small steak in one sitting, lol. That would be major protein overkill. He's just saying to cook in bulk so everything is readily available throughout the week.

Eggs - not only CAN you have whole eggs, you SHOULD. However, you don't want too many due to fat content. I like 2 whole eggs, 4-6 whites.

You're welcome bro, looking forward to seeing your diet.

I have a ton of seasoning blend/marinade posts. I'll dig them up. However, i no longer use any of them. It's amazing how cutting out almost all sodium can reduce the appearance of body fat and make you look incredible.
Now, I just throw a couple small slices of avocado, and some form of acid (lime/lemon juice usually) on my steaks. A couple roasted tomato slices and some dijon mustard on my chicken breasts, and a light vinaigrette on my fish, or sometimes a home-made EVOO mayo very lightly on top.
It's better to attune your taste buds to unsalted food now, while your still getting into this lifestyle.