need help from everyone??

[stang]

I need the pro's help.. Here is the deal. I'm 6'2 walking around weight is 205 to 210 i fight at 170 to 185.. I need help with a diet to cut and stay lean. Now here is the big catch i just started a new job a few months ago and i'm working swing shifts here is what my shifts are.. Start monday work threw sunday 7a to 3p off m-t start wed work 3-11.. w-t-f-s-s-m-t off wed thurs. work 11-p to7a.. f-s-s-m-t-w-t off friday sat sun.. Any help on a whold diet from times to eat and what to eat?? I don't want to put size on want to stay lean thanks guys i'm really lost on this

[gbrice75]

I need the pro's help.. Here is the deal. I'm 6'2 walking around weight is 205 to 210 i fight at 170 to 185.. I need help with a diet to cut and stay lean. Now here is the big catch i just started a new job a few months ago and i'm working swing shifts here is what my shifts are.. Start monday work threw sunday 7a to 3p off m-t start wed work 3-11.. w-t-f-s-s-m-t off wed thurs. work 11-p to7a.. f-s-s-m-t-w-t off friday sat sun.. Any help on a whold diet from times to eat and what to eat?? I don't want to put size on want to stay lean thanks guys i'm really lost on this

Have you used the search function? Have you checked out the tons of other diets posted in this section that have been critiqued and refined to be better?

You need to find your TDEE. What is your current bodyfat %?

[stang]

i'm just gussing it's 14 to 15 right now at 205.. what the best way to find out tdee? Yes but what diet is good for most might not be good for me working swing shifts that's why i'm asking

[stang]

bump

[gbrice75]

A quick and often fairly accurate way to calculate TDEE (albeit not scientific) is LBM x 15. Assuming your bodyfat is 15% (you'd be wise to get measured and not guess on this, or at least post up pics for educated guesses from us), your TDEE is somewhere around 2600 calories/day.

As for the meal timing, i'd suggest you post up the times of day you can eat for both scenarios, and where your workout(s) fit into the schedule, along with cardio, etc. This way we can see when you're able to eat. Keep in mind you want 6-8 meals/day.

[stang]

ok thanks Gbrice75 i'm going to post a picture

[MACHINE5150]

just google TDEE calculator.. there are dozens of free ones