6'3" 215lbs ~ 18% BF. Please Help with Meal Plan

[Whiterob]

I am pretty new here, so if this exact scenario is discussed somewhere else I apologize.

Anyways as it states in the title, I am 6'3" about 212 this morning and between 17-18% BF, also 28 y/o if that metters.

quick background.. Always been active until new job at desk, so started lifting back in October (as well as cardio in there too)

I am trying to cut down to 10-12% BF so that then I can work at bulking up more (kind of counter intuitive, but unless I am wrong, doing both at the same time is easier said than done)

To see what I eat, and help me better I am on MyFitnesspal (111Rwilson)

My day consists of:

5:45 - Wake Up and eat either oatmeal or (the complete opposite) and about 1 egg with 3 more eggwhites

6:15 - Leave for gym

6:30 - Drink Pre-workout on the way

6:45 - get to gym and warm up running/eliptical/bike between .75 and 1 mile depending on how much time I have

8:00 - Shower and head to my office

8:15 - Get to office and take protein (current stuff is only 26g, but 2xx calories) Then drink coffee after. Rarely eat post workout, which according to the Unnoficial how to cut blah blah I should be eating my oatmeal then or sooner after workout.

9:00 - or whenever I remember(sometimes before workout too) take L-Carintine, Green Tea Extract and Fish Oil

11:30 - Lunch of something chicken or tuna and fresh fruit or Chobani yogurt blah blah.. usually under 400 cals for my whole lunch

1:30 - Snack (usually around here anyways.) varies to what I have. Granola etc.

2:30 - L-Carintine, Green Tea Extract and Fish Oil

5:00 - Dinner, again usually something chicken, but sometimes whatever my wife makes.

then throughout the night I might eat a little "all natural" Peanut Butter or something along those lines.


Usually I take in around 1800 calories a day, try to take in as much protein as possible, but trying to keep the calories low makes it hard. Any help for this stage of my lifting career would be great. (then will be asking about gear, but that is a whole nother subject as I should probably get a little more time invested before trying to cheat)

[redz]

1800 cals is too low for sure. Your breakfast should be the oats and eggs, hell you can add alot more egg white in there too. Serious re-work of your diet is in order, are you trying to starve yourself thin?

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

rob welcome man!

at 215lbs 18%bf u have 176.3lbs LBM

good rough estimate for maintenance cals: (LBM x 15)

for u this is: 176.3 x 15 = 2644cals

for cutting a deficit of 350-500cals is good

so 2300-2150cals is what u should be eating..

read this:
http://forums.steroid.com/showthread...ng-101-Cutting

ur diet needs ALOT of work! do u know what the total macros are of ur above diet??

how many days u lifting?

how many days cardio? when cardio? duration of cardio? intensity?

[Whiterob]

Thanks for the responses.yeah I agree it needs lots of work, which is what led me here. I have never really been fat, but used to drink on average like 5-6 beers a night and would only eat sometimes lunch, and then a massive dinner. Ended up listening half to a buddy (who really does know his stuff, but lives an hour away) and also to thatyfitnesspal as I am pretty much a newb when it comes to worrying about diet. (My buddy also said I wasn't taking in enough, but the internet told me it was what I was supposed to do, and obviously the internet doesn't lie.. Ha)


As for Macros, I have no idea. I will have to spend more time researching exactly what that means. Been lifting about 4 times a week. (My only free time. Full time job, wife & kids, and DJ on the weekends). Usually do about 10-15 mins of cardio right away in the morning, and one day a week will do circuits of sorts. (Usually burn about 650 cals or so on those days)