my diet, advice needed

[Ch0pp3r]

hey guys i had posted in a different section and the subject went on to my diet which i had described, after loads of research done by myself. was told that its garbage and to post in here to get some advice and hints and tips to make it more efficient

Intending to consume about 3200 calories a day. 320G protein 320g carbs and about 70g fat. As said earlier I am limited to what I can eat so will be going back to basics so I will be aiming to consume only low GI carbs where possible to moderate or high in some circumstances if I get fed up eating the same stuff.

Apples Barley Pears Asparagus Black beans All lettuces All bran cereals Whole grain breads Whole grain pastas Wild rice Organic milk Organic plain yogurt Fresh vegetable juice Grapefruit juice Green tea Water Grapes Watermelons Mangos Kiwis Carrots Corn Brown rice Oatmeal Most pastas.

Typical daily diet.

meal one - 2 cups of oats with skimmed milk. meal two - two slices of wholegrain bread Peanut butter and an apple. Meal 3 - lean meat with either brown rice or pasta with broccoli or some kind of veg. Meal 4 - salmon steak and a sweet potato. Pre work out protein shake With one cup of uncooked oats and post work out protein shake. If hungry before bed either some whole grain toasted bread or some left over rice and pasta

thanks for any advice given

[LatissimusaurousRex]

What is your goal?

Post up your diet with the macros (protein, carbs, fat) to help everyone help you out. Doesn't look like you're eating enough, and you're going to want to lose the bread, juice, and certain fruits and veggies. You don't want your last meal to be just carbs either. A meal in your diet should never be "if you're hungry" it should be a definite plan. Anyway post it up better and you'll get all the help you need to reach your goals.

Ex

Meal 1
8oz Chicken Breast 52/0/4
1 cup cooked Brown Rice 8/36/2
Total 60/36/6

Meal 2
8oz Lean Beef 48/0/9
1oz Almonds 6/6/14
Total 54/6/23

...and so on and so forth. Initially it can be a daunting task, but it gets easier and it's very necessary to dial in on your diet.

[Ch0pp3r]

To Be honest at the minute I'm really baffled. I got an iPhone app that actually tells u the carbs protein and fat levels of food. So I was working on it and typing in what I would b eating on any given day. Now on the body building .com site there is a calculator that tells u how much calories to consume daily to cut fat. Which is 2200.
Now when I was doing my standard meal plan and adding all the standard good stuff that is always recommend even with 6 meals and fairly bigish meals and two protein shakes I was just about Getting to that mark. But if I take it into account that I do two sessions of fairly high intensity cardio during the day and Eg say I burn 600 calories does that then mean I have to find another 600 calories to eat from Somewere? Really starting to get swamped with the whole process to be honest

[LatissimusaurousRex]

You said were intending to eat 3200 calories now 2200??

What are your stats? and goals? Balls to whatever calculator you were using on that website, the guys on here will square you away.

[Ch0pp3r]

sorry yeah that was the wrong calculator i was using for the first one. that was the bulking calculator i was using.

stats is height 6ft weight 13 stone (183lbs) bought a caliper today and my bf % is 15. not as high as i previously thought. goal is to lose the body fat percentage down to about 12 but would be aiming and hoping for less.
stupidly i have been training away and ignoring my diet. was keeping it sorta healthy but was eating stuff that i had thought was good for me and found out that it deffo wasnt. ignored the whole "BB is 80% diet"

[Ch0pp3r]

sorry yeah that was the wrong calculator i was using for the first one. that was the bulking calculator i was using.

stats is height 6ft weight 13 stone (183lbs) bought a caliper today and my bf % is 15. not as high as i previously thought. goal is to lose the body fat percentage down to about 12 but would be aiming and hoping for less.
stupidly i have been training away and ignoring my diet. was keeping it sorta healthy but was eating stuff that i had thought was good for me and found out that it deffo wasnt. ignored the whole "BB is 80% diet"