Want a diet plan to help me build LEAN mass and burn body fat %

[brazilian10]

Ohh makes complete sense,thanks man. Thanks for laying the math it really helped me understand it better. But How am I supposed to make a diet plan with the precise amount of calories and grams of p/c/f? I never exactly counted how many calories and grams of p/c/f were in each meal. For example, I know 1 boneless skinless chicken breast has 26 g of protein, and because my daily protein intake should be around 247.5 g I divided it by 6 meals which told me I should eat 41 g of protein Per meal..so all this time I've only been eating a lil more than half of the protein, because i only ate 1 chicken breast -_-'. i guide myself on cups, like when im cooking for the week i make chicken breast fajitas and make one cup of chicken breast one meal, so i suppose i was only eating 26g if protein right ?? also I'll get right on reading carb cycling.

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

Ohh makes complete sense,thanks man. Thanks for laying the math it really helped me understand it better. But How am I supposed to make a diet plan with the precise amount of calories and grams of p/c/f? I never exactly counted how many calories and grams of p/c/f were in each meal. For example, I know 1 boneless skinless chicken breast has 26 g of protein, and because my daily protein intake should be around 247.5 g I divided it by 6 meals which told me I should eat 41 g of protein Per meal..so all this time I've only been eating a lil more than half of the protein, because i only ate 1 chicken breast -_-'. i guide myself on cups, like when im cooking for the week i make chicken breast fajitas and make one cup of chicken breast one meal, so i suppose i was only eating 26g if protein right ?? also I'll get right on reading carb cycling.

how do u know 1 chikn breast has 26g protein? what if one chikn breast weighs 7.6oz and another one weighs 8.3oz?? by ur logic they both will have the same amt of protein because they are both "one chikn breast"..

in reality 4oz RAW chikn has approx 26g protein. u need to purchase a food scale and weigh everything u eat uncooked. this will give u the most accurate guesstimation of the total cals and macros ur putting in your body.

u need to do like GGR said and get an online calorie/macronutrient counter to track ur cals and macros. i personally use caloriecountdotcom. i have an app for my iphone. these cal counters are the only way to go. im going to assume ur a fairly intelligent fellow and can figure it out once u start playing with it if u have a prob feel free to ask here and im sure we can trouble shoot for u.

build a diet hitting the macros i suggested at 60/20/20 (if thats what u decide to run) and manipulate the serving sizes in the cal counter app until u hit ur desired totals. considering the fact that u do not count or track macros its no wonder ur progress has stalled. (makes me think of the "intuitive eating" LOL).

let me know when u have read the carb cycle thread and have a decent understanding of what it entails.