Need A Diet.....

[Armani23]

Hey everyone, I am 5'9 220 bf was told in the mid 20s..
I am looking for a way to improve my diet.. I wanted to see if anyone could recommend me a good diet for me!!! I really am awful with all the math and measuring of the way I keep reading on here (macro).... I would like a simple way, like I can eat the same type of food everyday ... I work 4 day shifts from 8-9pm so i cant workout those days with a cummute of 1hr each way...but on the 4th day I get out early so i can wourkout that day aswel as the following 3..... any help is appreciated... ie samples?

thanks

[Nephets]

There is more that a dozen sample diets on the first page of this board alone. I cant say for sure, but I feel safe saying, no one is going to make a diet specific for you. You are going to have to do some of the work. Do some reading on here. If you want results, your going to have to get good at measuring, math and macros. If you try to make a diet and its awful, we will help you. But we arn't going to do it all for you, if you cant be bothered learning some of the basics yourself. Good luck, and if you do post a diet I will be happy to help you.

[SlimmerMe]

Please post a sample of what you eat to get the ball rolling.....that will help.

[Armani23]

I started with doing this (BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
Im 30 at 220lbs, 5'9..so my calculation got 2,128.?? is this right??......


as for diet offf where do I start?... I only eat 2 meals a day lunch and dinner.... sometimes eat trailmix as snack but not really anything much.
the lunch would be a turkey breast sandwich lettuce tomatoe and baked chips.... and dinner would be white rice and beans with chicken breast....thats it I never have measured the serving sizes of my food...so thats why this is all new to me..thats why I thought a sample diet would be best for me to follow..but I am 100% willing to do what you guys and gals tell me to do... this is why Im here....I posted my pics on the member section of forum ...thansk in advance

[Nephets]

Your not goin to reach any goals eating two meals a day. Can you fit 6 meals a day into your schedule?

[SlimmerMe]

I started with doing this (BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
Im 30 at 220lbs, 5'9..so my calculation got 2,128.?? is this right??......


as for diet offf where do I start?... I only eat 2 meals a day lunch and dinner.... sometimes eat trailmix as snack but not really anything much.
the lunch would be a turkey breast sandwich lettuce tomatoe and baked chips.... and dinner would be white rice and beans with chicken breast....thats it I never have measured the serving sizes of my food...so thats why this is all new to me..thats why I thought a sample diet would be best for me to follow..but I am 100% willing to do what you guys and gals tell me to do... this is why Im here....I posted my pics on the member section of forum ...thansk in advance

yep....gotta try to eat several times a day ....and why not go ahead and post the photos here too since members don't want to go all around the forum searching for them...

Also....read some of the other threads for diet ideas and then propose one for the gurus to review....thanks!

[RaginCajun]

here is a sample diet of what these guys/girl are saying. you need to know why your having carbs before/after workouts and why you need protein. go do a lil research on here and you will wreak the benefits for the rest of your life. this diet thing is not easy and you must put time into to cater to the foods you like and will learn to like. good luck and post up a diet and we will help.

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[Armani23]

Ok thanks but what about the days that I can't workout??Do I eat the same amounts??

[Turkish Juicer]

Ok thanks but what about the days that I can't workout??Do I eat the same amounts??

On your off days you maintain your daily intake of protein, however, it would be wise to reduce your carb intake since you will not be using carbs for fuel. That way, you would also keep your BF under control.

[Armani23]

ON casein. Any particual brand and or flavor the you would recommend??

[Armani23]

ok ill see what i can change

thanks

[jfalco]

There is very little chance that you can absorb that much protein. In your sample just your protein is 2400 kcal. I would guess with bf in the mid 20s you are looking to loose some weight. To do that you need a calorie deficiency, that is you need to take in less calories than you burn. If your tdee is 2128, then you need to eat less than that many calories to loose weight. Since you are new to this and it isn't easy, I would start out fairly close to your tdee, like maybe 2000.

Next step is to figure out where you want your macros. This will take a little experimentation because everyones body is different. Right now I eat about 50% carbs, 30% protein and 20% fat. I do a lot of cardio and I'm trying to gain weight, so I need a lot of carbs. If I were you I might try start at 40/40/20 and go from there.You can accomplish this split by eating 200g carbs, 200g protein, and 44g fat. Try to get your carbs from low gi sources (e.g. brown rice, sweet potatoes, oats) except before and after you work out. If you have a smart phone there are lots of great calorie counting apps for keeping track of your macros. After a couple months of paying attention it gets really easy to hit your macros. Start reading and only eat with a purpose. Good luck

[Armani23]

meal 1

oats 2 cups
1 large egg
6 large egg whites
1 capsule gnc flax seed oil 1000

Calories Fat Carbs Protein
781 18g 109g 50g


meal 2

1 potatoe (5.0 oz)
2tbls peanut butter
4oz. grilled skinless chicken breast
1 apple
1 capsule gnc flax seed oil 1000

Calories Fat Carbs Protein
490 18g 50g 34g

meal 3

3/4 cup liquid egg whites
1/2 cup brown rice
1 capsule gnc flax seed oil 1000

Calories Fat Carbs Protein
194 2g 22g 20g

meal 4

4.0 oz Lean ground beef
1 sweet potatoe
1 capsule gnc flax seed oil 1000

Calories Fat Carbs Protein
342 9g 37g 27g

meal 5

1 potatoe
4oz.grilled skinless chicken breast
1 cup steamed broccoli
1 capsule gnc flax seed oil 1000

Calorie Fat Carbs Protein
379 4g 29g 51g


meal 6

4oz.chicken of the sea tuna
1cup brown rice

Calories Fat Carbs Protein
407 13g 37g 30g


totals..


Cals=2293 Fat=59g Carbs=230g Protein=202 g

[jfalco]

lookin much better

[Armani23]

ok so will this be ok for both workout and off days.?? workout 4 straight days.off next 3