Need body fat percentage down!!

[Flexd]

Hello all I really need help with my nutrition. I have been reading these comments for awhile now and can really use some advice! Usually hit the gym around 5-6 times a week, and try to get in cardio 3-4 times a week.
Wt: 275
Bf: estimate at 23 (done with two different electronic devices)
Bmr: 3245

My meals are as follows:
430: 1cup oatmeal and protein shake
6:00: post workout shake
8:00: 6 egg whites with two whole grain toast
10: sometimes a protein shake or maybe a chicken breast
Lunch: usually chicken or maybe some tuna with a small salad
Mid snack: another shake
Dinner: steak with either rice or asapargus
Please help!!! Thanks y'all

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

flexd welcome man!

read dieting 101: cutting

http://forums.steroid.com/showthread...g#.UKgBT4fedP8

what are total cals and macros of above diet?

BTW BMR is closer to 2450 not 3200..

BMR = (LBM KG x 21.6) + 370

[Flexd]

Thanks 405 but after you get the 2450 don't you times it by your daily activity level? If not then I read a wrong formula and maybe that is why I am not dropping body fat?? Ha ha thanks!

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

yeh u do but that formula is inaccurate. the activity mulitplier is set too high IMO.

LBM (lbs) x 15 is better which for u is 3176cals

BMR = basal metabolic rate

TDEE = total daily energy expenditure

they are 2 totally difft valuations. one is the bodys caloric requirements at rest, the other takes into account daily activity.

LBM x 15 is the way to go. then subtract 350-500cals for cutting fat.

read the sticky (if u havent)

[SlimmerMe]

Hello all I really need help with my nutrition. I have been reading these comments for awhile now and can really use some advice! Usually hit the gym around 5-6 times a week, and try to get in cardio 3-4 times a week.
Wt: 275
Bf: estimate at 23 (done with two different electronic devices)
Bmr: 3245

My meals are as follows:
430: 1cup oatmeal and protein shake
6:00: post workout shake
8:00: 6 egg whites with two whole grain toast
10: sometimes a protein shake or maybe a chicken breast
Lunch: usually chicken or maybe some tuna with a small salad
Mid snack: another shake
Dinner: steak with either rice or asapargus
Please help!!! Thanks y'all

Welcome! First thing that jumps out to me is 4 shakes in a day. If you could try to replace with real food this would be even better. i understand though since at times many shakes help to jump start me. But gradually try to work on this. And remember slow wins the race and consistency is key.

Good luck to you!

[Flexd]

Thanks for the advice!