Skinny fat guy, need some diet help.

[rjm6542]

Posted my goal and pics in the member section. Can't add link but title is "New guy, wanting to get back in shape". 25 yrs old, 158lbs, 5'9. Don't want to bulk since summer is right around the corner, and no muscle to cut for, so I guess I want a lean bulk of some sort. Basically I've ate like crap for the past few years. The only reason I'm not huge is because I'll do cardio when I see the pounds start adding up. I'm wanting to change my lifestyle and get in shape. My diet will probably need some tweaking. I don't have exact calorie counts since my meals will change daily. Please check out my other post to get a idea of what I am aiming for. Also, I'll try and limit cheat meals to 1 every 2 weeks. Reason being is Saturday nights I will drink about 2000 calories worth of alcohol. I counter this as best as possible by doing a hour of cardio on Sundays.

BMR: 1757
Maintenance: 2477
(calculations found online)

7am: 2eggs and 2egg whites scrambled with 99% fat free turkey. I'll add green pepers/onions sometimes and salsa on the side. Handfull of oats. Any suggestions for something to replace the oats maybe once or twice a week?

10am: Leftover tuna patty(recipe I found on here),chicken breast, or lean beef. May have a shake here instead, not sure. I'll wait for advice.

Lunch: Leftover tuna patty,chicken breast, or lean beef. Side will be one of the following: green veggie, whole grain pasta, brown rice, or chili/black/kidney bean.

5:30: Need help here. This will be what I eat right before going to the gym.

PWO: Protein shake.

Dinner: Same as lunch.

Snack before bed: Low or fat free yogurt and a piece of fruit.

ANY help, comments, suggestions are greatly appreciated.

[X2006ibmgto]

Your diet needs work, theres plenty of stickeys or other diets posted. You need to also break everything down cards, proteins, and fats. macronutruition. Most people will say to start out around 40/40/20 c/p/f. GL

[X2006ibmgto]

But ur on the right path, also get your fat %.

[BrownGirl]

Welcome! I'm by no means an expert but let me throw in a few things that are helping me with my lean bulk right now. For your pre workout meal you should try to get some good complex carbs in, like brown rice, oats or sweet potatoes. And protein of course. You are eating above TDEE right? Because even for a lean bulk you're going to need to do so. I would stick to actual food over shakes any day. I'd still do the PWO shake though. I don't know your exact macros, but I think 2 eggs and 2 egg whites doesn't seem enough. Even I do 8 egg whites every day. Also IMO the fruit is unnecessary. I suppose you could have it if you REALLY want to, but you might be better off with some cottage cheese for some casein right before bed.

Hope some of this helps!
Good luck!

[hearnrumors]

I just want to chime in about the booze. 2,000 calories is outrageous - especially since it's mostly carbs.
I won't tell you to cut it out, just to switch up what you drink.
Straight shots of vodka, rum, whiskey, gin, etc. (Clear or light-colored, high-proof liquors)
Mix with diet soda if you must.
No more beer. Not even light or ultralight beer.
15 shots of jack daniels will be less than half the calories of what you're already drinking.
Try to have some protein while you're binging. Buffalo wings, ribs, a steak, etc. Slow down that insulin spike.