Diet Help

[Bart55]

So I know a fair amount about dieting already but I would like to see the opinions of others.
My goal is to slim down a few pounds and get more toned as much as possible in the next few months

As of now i start my mornings with fresh juiced organic veggie juice and a protien shake.

Lunch/dinner are usually chicken and carb such as rice. Lots of fresh veggies as well. Usually go lighter on the meats and carbs and try to fill myself with the veggies.

Snacking in between usually consists of fruit or a protien shake if i feel im not meeting my quota.

Supplements:
Before breakfast i take an antioxidant, fish oil, fat burning thermogenic, creatine and 50mg of DHEA.

I follow all workouts with a shake as well

My current workout schedule is
All days include cardio: moderate to intense 45 mins
All workouts are done in Elevations training mask to help keep up the intensity
Monday : chest/bis
Tuesday: legs/tris
Wednesday: back/abs
Thursday:shoulder/ higher intensity cardio or programs such as Insanity.
Fri/Sat: Cardio light workouts pullups/pushups etcetera
Sunday: off day maybe a light bike ride (i enjoy staying active)

Any suggestions on changing my diet or my workout program?

[--->>405<<---]

Bart welcome man! I have a few suggestions.

1. Start counting cals and macros!!

2. Get ur bf chekd and post complete stats: age weight height bf%

3. Read stickies:
A) so u wanna learn how to diet
B) tdee
C) how to cut

4. Once u do all of the above use the info u got to post a proposed diet and be sure to include total cals and macros at the bottom! Good luck!

[Bart55]

Okay cool, sounds like a great start.
Oh and one more question, i just recently downloaded MyfitnessPal as a way to help keep track of calories and nutrient intake, do you think this a good phone app to use?

Thanks again for the all the info

[--->>405<<---]

Just about any of the calorie counting apps r ok.. Personally i use caloriecountdotcom the key is to pre-plan ur diet based on a deficit from ur tdee which u will learn when u read the stickies.. I can also help.. U want to know what ur gonna eat tomorrow at every meAl today! This way u have less of a chance for over or under eating! Or cheating!

[Bart55]

Perfect, I'm going to spend a couple hours just reading through everything in the nutrition section and start trying to plan out my meals for the next few days!

Thanks again for the help! This forum is awesome!

[--->>405<<---]

Glad to help bart! And yes ur rite.. This forum is awesome!

[Bart55]

So for the past few hours I've reading a lot based off your advice and hear is what i have constructed


Weight: 95.45 kg (210 lbs.)
Height 187.96 cm (6’2)
Age 19

TDEE (Total Daily Energy Expenditure): 3385.6 rounded to 3386
TDEE w/ 500 deficit 2886

Calories
1g Fat = 9 cal
1g of Protein /Carb = 4 cal

Diet:
50/30/20

1443 caloric intake for Protein.
Converted to grams: 360.75 gram rounded to 360 grams of protein daily.

865.8 caloric intake rounded to 866.0 for Carbs.
Converted to grams: 216.45 grams rounded to 216.0 grams of carbs daily.

577.2 caloric intake rounded to 577.0 for Fat.
Converted to grams 64.13 grams of Fat daily.

7am: Meal 1: 60g of Protein, 72g of carbs, 10.6g of Fat

10am: Meal 2: 60g protein, 10.6g of Fat

1pm: Meal 3 Preworkout Meal: 60g of protein, 72g of carb, 10.6 g of Fat

2pm: Workout

3pm PWO Cardio

4pm: Meal 4: 60g of Protien, 72g of carb, 10.6 gram of Fat

7pm: Meal 5: 60g of protein, 10.6 Fat.

10pm: Meal 6 Bed Time: 40g of Protein, 10.6g of Fat



My only real concern is that i have decided to go with with a 50/30/20 nutrient split i was wondering if that was a lil too high if I'm trying to slim down and should maybe run a 45/35/20 split instead. Im also running a 500 cal deficit based off my TDEE which i have listed above.

Any Suggestions? Hoping to get this thing cranking full gear starting tomorrow!

[Bart55]

Ps moving my last post to a new thread, titled "Proposed Cutting Diet"