Help A Brother Out!

[ZABENI]

Hey....just wanted to see if someone could help me out with a proper diet to loose some weight , get lean!............I eat pretty decent but dont follow a diet really but i really wanna so i can get better results and acheive my goals! So here it goes Iam 5'7 I weight 185 Iam at the gym 5 days a week also 4-5 days cardio the supplments iam using right now are iso-whey protein , multi v . omega 3'6'9's. so PLS help a brother out! thanx!

[MACHINE5150]

you need to go online and figure out your BMR and TDEE.. google them, there are tons of free calculators online.. then add 500 calries a day if you want to bulk or remove 500 calories a day if you are trying to cut.. try and split this up amongst 5-6 meals a day, small amounts of food very often is the best way to keep your GI index in check and therefore stay lean.. if you want to get nutritional data on what you are eating just go to nutrionaldata.com it has everything you need there.

good luck

[ZABENI]

hey thanx for your help i will go check it out and go from there.

[ZABENI]

hey thanx alot! I will be checking it out and going from there.

[gbrice75]

You need to get your bodyfat measured, and we can give you a decent estimate on the TDEE. Any gym should be able to measure for you using skin fold calipers. If not, post up a few pics of yourself and we can make an educated estimate right here.