Diet idea? I wanna drop some body fat

[ace2591]

Hey im looking for helpful diet ideas where i can keep a majority of muscle mass and burn my body fat. Right now my stats are:

Height: 5'8"
Weight: 205 lbs
Bodyfat: 27.6%
Age: 20


My diet plan is to try and eat 5 to 6 meals a day, with sufficient protein, and a good 20 to 30 minute cardio on an eliptical 3 times a week. My goal is to achieve 15% body fat as quickly as possible so i can bulk up lean muscle. Any meal ideas?

[Baseball_Player85]

I in no way consider myself a pro or a guru, but with what I’ve read in these forums and on other websites I’ve realized the importance of diet and how it can be the 1 thing holding you back from making the gains you so desire to have.

This is some information I’ve found that you will need to use to calculate the amount of energy you need to consume.

First things first;
If you don’t know it you will need to get your Body Fat % tested by either a trainer from your gym or your personal Physician.
If you have a caliper and want to have a friend or family member help you figure out your Body Fat % then go to http://www.linear-software.com/online.html or a similar website that gives you step by step instructions on how and where to test.
Once you have your Body Fat % figured out we can move towards the next step.
Figure out your TDEE;
You can go to a website that will do the math for you if you figure out your Body Fat %
http://www.cordianet.com/calculator.htm
Caloric Need:
BMR = Basal Metabolic Rate - a number that represents your caloric need before factoring in activity level.
For reference, the formula used is as follows:
Men: BMR = 66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)
Women: BMR = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age)
TDEE = Total Daily Energy Expenditure - This is the BMR times an energy multiplier that is designed to account for how active you are. See below for the formulas used.
The formula is as follows:
BMR = 370 + (9.79759519 X Lean Mass in pounds)
TDEE is calculated by multiplying your BMR by your activity multiplier from the list below:
• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Caloric Need for Weight loss = (TDEE - 500). This will give an average loss of one pound a week as 500 X 7 days = 3500 calories, or the amount needed to burn one pound of fat.
Caloric Need for Weight gain = (TDEE + 500). Theoretically it should help you gain one pound a week, but burning one pound of fat a week and gaining one pound of lean muscle is different. I’ve heard of body builders eating an excess of 1500 – 3000 more calories than there TDEE. I would recommend eating between 500 – 750 calories a day.
List of lean protein sources:
• Chicken breast
• Turkey Breast
• Eggs (whites)
• Fish
• Tuna (canned)
• Bison Meat
• Venison
• Ground Beef (7% or less)
• Lean Steaks
List of good Carbohydrate Sources:
• Oatmeal
• Brown Rice
• Quinoa
• Lentils
• Beans
• Sweet Potato
• Grits
• Fruits & Green Veggies
• Ezekiel Bread
• Whole wheat pasta
• Fat Free Yogurt and Greek
• Whole Wheat Bread (limited)
•
List of good Fat sources:
• Olive Oil
• Almonds
• Walnuts
• Natural Peanut Butter
• And Fish Oils
• Flax seed oil
• Macadamia nut oil
If there is a food that you want to find the nutritional value for use a search engine and type in “calorie counter” you will find plenty of sites offering you the information you need.
Now that you have an idea of what are good sources of proteins, carbohydrates, and fats you need to design your meal plan.
On a cutting diet your total daily macro’s intake should look something like 45/40/15 = pro., carb., fat.
If you are doing a bulking diet you should increase the fat a little, but also increase the total calories.

Meal One: pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Two: pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Three: pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Four: pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Five: pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Six: pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Seven (optional): pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Meal Eight (optional): pro. (grams)/Carb. (grams)/Fat (grams) - Calorie Totals
Total Calorie Intake: ? cal. ? g. fat / ? g. carb. / ? g. pro.

Remember to eat every 3-4 hours you want to have your metabolism always at a high energy burning level.

Here is my sample diet that I am currently using as a cutting diet
age: 25
Height: 6'1
Weight: 242
Body Fat: 23%


This is my diet plan… use this as a guide. The calorie intake I use is different than what you may need.


Breakfast
1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
6 egg whites -102 cal. 0 g. fat / 0 g. carb. /24 g. pro.
1 cup oatmeal -166 cal. 2 g. fat / 58 g. carb /10 g. pro.
1 oz. blueberries -14 cal. 0 g. fat / 3 g. carb. / 0 g. pro.

Post Workout
Whey protein shake -130 cal. 2 g. fat / 4 g. carb. / 24 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
sweet potato -103 cal. 0 g. fat / 24 g. carb. / 2 g. pro.

Lunch (2 options)
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
½ cup of brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
ezekiel bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Dinner (optional on protein source)
6 oz. Tilapia -150 cal. 4.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Salmon -255 cal. 13.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Flank steak -351 cal. 18 g. fat / 0 g. carb. / 42 g. pro.
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Ave. Pro. Source -241 cal. 10 g. fat / 0 g. carb. / 34.5 g. pro.
½ cup broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
½ cup brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.

Snack
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Tbsp.Peanut Butter -200 cal. 16 g. fat / 6 g. carb. / 7 g. pro.




Total Calorie Intake: 2,340 cal. 61.5 g. fat / 184 g. carb. / 262.5 g. pro.