Time to get fit

[FONZY007]

So a little bout me, currently I'm 5'11" and 280 lbs. 30 years old, lifted for 6 years before I stopped. Been putting on weight for last three years, why um got married had a baby girl and got lazy. This is the worst shape I've ever been in, I'm normally around 240 lbs. so I know I have my work cut out for me..

Currently started my trt again at 50mgs twice a week with .25 mg of adex twice a week seems to be all good.

I'm having orthoscopic knee surgery tomorrow and should be able to start everything on Monday, I will be home for the next few months.

I have an elliptical at home which I will be using in the mornings for fasted cardio and probably will work out around 12:30-1pm 4 days a week

So question is what and how many times do I eat, how many calories I want to be able to drop weight by the time i go back to work my goal weight is 250 lbs right now and have about 5 months to do it in..

This is a pic of me today.... Eww I know lol

Thanks for any help in advance!! It really is appreciated as i never learned proper nutrition..

[SlimmerMe]

Welcome to the Nutrition forum!

Fasted cardio sure will help you. Do you plan to start a log? It will sure help you stay focused.

Remember: SLOW WINS THE RACE and CONSISTENCY IS KEY!
GOOD LUCK TO YOU!

Please post up a sample of what you eat for review and tweaking. Thanks~

[SlimmerMe]

ps: good luck tomorrow~

[FONZY007]

Welcome to the Nutrition forum!

Fasted cardio sure will help you. Do you plan to start a log? It will sure help you stay focused.

Remember: SLOW WINS THE RACE and CONSISTENCY IS KEY!
GOOD LUCK TO YOU!

Please post up a sample of what you eat for review and tweaking. Thanks~

Yeah I will try as I have 4 kids ahh and I'm actually on here more when I'm at work..

And thank you!!

[SlimmerMe]

You are welcome. We await your sample foods. May as well start listing out what you are doing. It will get you going asap. You will get help tweaking with good/better/best choices.

[FONZY007]

What I ate yesterday..

I work graveyard do everything is screwed.. Haven't worked out so I know I'm not taking the protein I need..

I purchased some protein, will go buy multi vitamin and idk about creatine ( I used to use the powder form and just add it to my protein shake) and some flax seed oil pills and maybe NO explode


Wake up around 1 pm: bowl of cereal Kellogg's frosted flakes

Had a stress test done on heart for knee surgery around 3pm they got my heart rate up to 165 bpm everything came out ok

4:30pm turkey sandwich with a cup of water

Started work at 6pm

7pm water and a low fat yogurt

11pm a salad with water

2am I screwed my self by not taking anything to eat at work and didn't want to buy garbage so I ate another turkey sandwich when I got home

Went to bed at 4 am

What can I use for energy: I used to use yellow jackets and jet fuel on work out days only

Also I luv just about everything just not mayo and eggs don't know why but don't

[SlimmerMe]

What I ate yesterday..

I work graveyard do everything is screwed.. Haven't worked out so I know I'm not taking the protein I need..

I purchased some protein, will go buy multi vitamin and idk about creatine ( I used to use the powder form and just add it to my protein shake) and some flax seed oil pills and maybe NO explode


Wake up around 1 pm: bowl of cereal Kellogg's frosted flakes KASHI GOLEAN is a much better choice w/ skim milk and perhaps raspberries or blueberries

Had a stress test done on heart for knee surgery around 3pm

4:30pm turkey sandwich with a cup of water Turkey is GREAT but the bread for now? try Ezekiel bread which is much better for you

Started work at 6pm

7pm water and a low fat yogurt Plain Greek Yogurt like Fage or Chobani and put some splenda and blueberries in it..YUM! Greek yogurt is FAR better and make sure plain since the non-plain has way too much sugar and we want to keep your insulin from spiking plus Greek has a much higher protein than the others

11pm a salad with water What kind of salad?

2am I screwed my self by not taking anything I eat at work and didn't want to buy garbage so I ate another turkey sandwich when I got home

Went to bed at 4 am

What can I use for energy: Eating better. I used to use yellow jackets and jet fuel on work out days only

You have now started. This is going to take some time to get all of this down. Please read a bunch of threads here. And you might even want to read my thread since I started out the gate and improved in the process and you might get some great ideas too.

You also will want to eat more often. It helps.

[SlimmerMe]

ps: do you like pancakes? if so I will post up a pre-approved recipe that will melt in your mouth....

[FONZY007]

Milk I use is 2%

Bread is wheat bread..

Yea luv pancakes

Salad- premium romaine with about 6 baby carrots, croutons and bacon bits

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

Fonzy welcome man
Obviously ur diet needs alot of work.. Get rid of the frosted flakes i am a cereal lover btw.. I used to be addicted to it eating a huge bowl of honey bunches of oats,frosted mini wheats ,honey nut cheerios, raisins, and bananas all in a big bowl every nite before bed havent had one of those in almost 4 months.. And TBH i dont miss it anymore

If possible u need to get ur bodyfat chekd.. Itll help alot so we can figure out how many calories u need to be eating...

The elliptical is the only cardio i do and with that and the help from this forum and TRt like u i went from 213lbs to 190 in 14 weeks... And more importantly have droppd prett much all bodyfat and i think maybe even accumulated som muscle.. 30 lbs in 5 months id definitley doable u just have to stay committed ...

As far as diet is concerned u need to focus all ur carbs in meals 1, preworkout, postworkout and thats it! With the exception of fibrous green veggies .. U can have them pretty much whenever..

If i understand correctly ur gonna be out from work for 5 months? If so then u will obviously be on a regular day schedule?? If thats the case we can get u started but like i said u really need to get ur bodyfat% done.. Some urgent care type doc offices have whats called a "bod pod".. Its a machine that u sit inside and it measures ur bodyfat%.. I had mine done and it only costs 35$.. Well worth the money.. We have to figure ur lean body mass(LBM) to determine how many cals u need per day...

CARDIO u want to do this first thing in the am before u eat anything at all.. I think u said u were gonna do elliptical 4 days/week? I would suggest 5-6 days per week... U dont have to kill urself on it just get on it and do what u can do that day.. When ur through ur through.. After a few days ull be able to fig out ur numbers (time/cals burnd etc..) and focus on trying to improve each day.. The key for now will just be getting on it

While were waiting for ur bf% once i get confirmation of ur schedule we can start u out with an estimate.. It wont be exact but im sure itll be a vast improvement from what ur doing currently ...

[SlimmerMe]

Milk I use is 2% NEEDS to be skim and little of it

Bread is wheat bread..Ezekiel is much better

Yea luv pancakes

recipe on the way

and please for now, stay away from the gh. I learned the hard way on it. It can BLOW you up.

[SlimmerMe]

Oat Pancakes:


1 cup oats (just regular old fashioned oats or quick oats)
1 cup egg whites (about 7 large eggs)
1 cup fat free cottage cheese (or 1% if you desire)


Splenda all you want
nutmeg, dash if you so desire
drop of vanilla, if desired
baking powder about 2 teaspoons


First: Blend the oats in a blender until real powdery (no water just blend dry )
Add all the above ingredients and blend until a good consistency for a pancake


Cook on griddle/pan which should be real hot after sprayed with Pam....and then cook like a regular pancake


TOP with:
Sugar free syrup
and banana or raspberries with a dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt
-or-
fry an egg with Pam and top your pancake with the egg


ENJOY!


MAKES 3 BIG PANCAKES! so good for 3 meals.

[FONZY007]

Fonzy welcome man
Obviously ur diet needs alot of work.. Get rid of the frosted flakes i am a cereal lover btw.. I used to be addicted to it eating a huge bowl of honey bunches of oats,frosted mini wheats ,honey nut cheerios, raisins, and bananas all in a big bowl every nite before bed havent had one of those in almost 4 months.. And TBH i dont miss it anymore

If possible u need to get ur bodyfat chekd.. Itll help alot so we can figure out how many calories u need to be eating...

The elliptical is the only cardio i do and with that and the help from this forum and TRt like u i went from 213lbs to 190 in 14 weeks... And more importantly have droppd prett much all bodyfat and i think maybe even accumulated som muscle.. 30 lbs in 5 months id definitley doable u just have to stay committed ...

As far as diet is concerned u need to focus all ur carbs in meals 1, preworkout, postworkout and thats it! With the exception of fibrous green veggies .. U can have them pretty much whenever..

If i understand correctly ur gonna be out from work for 5 months? If so then u will obviously be on a regular day schedule?? If thats the case we can get u started but like i said u really need to get ur bodyfat% done.. Some urgent care type doc offices have whats called a "bod pod".. Its a machine that u sit inside and it measures ur bodyfat%.. I had mine done and it only costs 35$.. Well worth the money.. We have to figure ur lean body mass(LBM) to determine how many cals u need per day...

CARDIO u want to do this first thing in the am before u eat anything at all.. I think u said u were gonna do elliptical 4 days/week? I would suggest 5-6 days per week... U dont have to kill urself on it just get on it and do what u can do that day.. When ur through ur through.. After a few days ull be able to fig out ur numbers (time/cals burnd etc..) and focus on trying to improve each day.. The key for now will just be getting on it

While were waiting for ur bf% once i get confirmation of ur schedule we can start u out with an estimate.. It wont be exact but im sure itll be a vast improvement from what ur doing currently ...

Thanks 405 I read a lot of your post.. Sounds good cereal gone, bf% tested Incan go to my gym and ask them to test..

I meant working out 4 days a week, cardio no problem; how long 20 mins on a elliptical sufficient? Heart goes up to about 140-150 bpm depends how hard I go.. True about getting on it; paid a grand for and used 4 times and it sits by my table, it stares at me when I'm eating junk..

[FONZY007]

recipe on the way

and please for now, stay away from the gh. I learned the hard way on it. It can BLOW you up.

Ok will do

Also skim milk with protein shake or water ?

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

FOnzy if u have the room u may wanna move the elliptical somewhere u have more to look at.. I like watching tv while on mine mental attitude for myself while doing cardio is huge.. If i was just staring at a wall the whole time id dread getting on it

As far as the rest goes im no expert in bf% guessing and if someone has a better guess knock urself out but i have a buddy thats similar in size to you.. His bf was 33%.. with u i would estimate maybe 35%.. itll work for the time being but like i said u need to get it dun..

280lb x .4536 = 127kg
127 x .35(%bf) = 44.45
127 - 44.45 = 82.55kg(LBM)
370 + (21.6 x 82.55) = 2153(BMR)
2153 x 1.55(workout 5 days/week) = 3337(TDEE)
Id guesstimate 2500 cals based on that to give u a decent deficit

40/40/20 is a standard split but thatd put u at 250g carbs/day .. Seems like too much IMO..
Id suggest u run 320g protein/180gcarbs/56g fat

Split ur protein between 6 meals split ur carbs between 3 meals add in some green veggies and total the macros to see where ur at with fat...

Thatd put u getn 53g protein per meal for 6 meals, 60g carbs for 3 meals , fats we can work out the remainder after we see where the protein gets u..

If i were u id drop all dairy(except lowfat cott cheese before bed) and all fruit and all bread..
Use only lean protein:chikn breast,tuna,eggwhites,lean (93% or less i use 96%fat free)ground beef,cottage cheese,

Carb wise id stick to what we know worksats,sweet potatoes,brn rice.. Thats it...

Fitday.com is a good site to figure up ur macros u can plug in ur meals and itll tell u how many cals/pro/carb/fat per meal as well as a total and % for the day.. U can also put in ur own custom foods...

Once u get that dun post a diet and well take a look.. Read the stickies at the top of the page on cutting as well as tdee..

[FONZY007]

FOnzy if u have the room u may wanna move the elliptical somewhere u have more to look at.. I like watching tv while on mine mental attitude for myself while doing cardio is huge.. If i was just staring at a wall the whole time id dread getting on it

As far as the rest goes im no expert in bf% guessing and if someone has a better guess knock urself out but i have a buddy thats similar in size to you.. His bf was 33%.. with u i would estimate maybe 35%.. itll work for the time being but like i said u need to get it dun..

280lb x .4536 = 127kg
127 x .35(%bf) = 44.45
127 - 44.45 = 82.55kg(LBM)
370 + (21.6 x 82.55) = 2153(BMR)
2153 x 1.55(workout 5 days/week) = 3337(TDEE)
Id guesstimate 2500 cals based on that to give u a decent deficit

40/40/20 is a standard split but thatd put u at 250g carbs/day .. Seems like too much IMO..
Id suggest u run 320g protein/180gcarbs/56g fat

Split ur protein between 6 meals split ur carbs between 3 meals add in some green veggies and total the macros to see where ur at with fat...

Thatd put u getn 53g protein per meal for 6 meals, 60g carbs for 3 meals , fats we can work out the remainder after we see where the protein gets u..

If i were u id drop all dairy(except lowfat cott cheese before bed) and all fruit and all bread..
Use only lean protein:chikn breast,tuna,eggwhites,lean (93% or less i use 96%fat free)ground beef,cottage cheese,

Carb wise id stick to what we know worksats,sweet potatoes,brn rice.. Thats it...

Fitday.com is a good site to figure up ur macros u can plug in ur meals and itll tell u how many cals/pro/carb/fat per meal as well as a total and % for the day.. U can also put in ur own custom foods...

Once u get that dun post a diet and well take a look.. Read the stickies at the top of the page on cutting as well as tdee..

Ok 405 sounds good, the elliptical is facing my living room which I just turn my 50 inch tv to watch or I listen to my iPod nano

Ground beef that's all I get 93% to 96%

Also how big the serving size on say the chicken 6 oz ? Same as ground beef, I have a little scale I can use..

Thanks for the help guys I am very green ugh wish I learned this when I started working out 10 years ago

Also I will be off from work for a few months so I can work out and eat on a
Schedule

[FONZY007]

Would it be best to say hey maybe make food for few days?

Also what about a cheat day? Do I or stay on a strict diet until the weight loss slows down

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

Ok 405 sounds good, the elliptical is facing my living room which I just turn my 50 inch tv to watch or I listen to my iPod nano

Ground beef that's all I get 93% to 96%

Also how big the serving size on say the chicken 6 oz ? Same as ground beef, I have a little scale I can use..

Thanks for the help guys I am very green ugh wish I learned this when I started working out 10 years ago

Also I will be off from work for a few months so I can work out and eat on a
Schedule

U dont want to eat ground beef with more than 7% fat ... I prefer 96/4 myself 93/7 is a treat

As far as serving size for meat u have 320g protein per day... Get on www.fitday.com and figure out hownmany oz of chikn =53g protein.. U want to divide ur protein equally into 6 meals ..320/6=53.something

Do the same for ground beef.. Tuna in a can u get protein off the label.. Ur gonna have to do some work to figure out how much of each protein source to eat..

Egg whites are good for brkfast but i think u dont like eggs rite?

Basically figure out what kind of meat u wanna eat for each of the 6 meals and then figure out how much of that meat it takes to hit 53g protein..

U r gonna lift weights too rite? If so id have a protein shake PWO(postworkout) and some oats or sweet potato.. I think 1/2cup oats(dry) =54g carbs..

Depending on what time u lift will determine when u have ur carb meals.. Like i said have 60g carbs in meal 1, then 60g pre workout and 60g postworkout and thats it..

Once u figure out portion sizes post ur proposed diet up and well take a look..

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

Would it be best to say hey maybe make food for few days?

Also what about a cheat day? Do I or stay on a strict diet until the weight loss slows down

U want to change that to a cheat meal NOT cheat day i went 5 weeks before having my first cheat meal.. That gave my diet time to really take off .. I woukd suggest u go as long as u can.. But more important than how long u go is the fact that u stay sane.. And if that means having a cheat meal then have one.. A diet is only effective if u can stick to it... If i were u i would at least shoot for 3 weeks before having a cheat meal.. This diet wont be a piece of cake but once u start seeing the fat come off i think u will decide its worth the work u can do it man!

On a side not for cardio i would shoot for 30minutes per day 5-6 days per week.. If u cant make it that long no worries u then have something to work for... If u can then add 5 minutes each week to the 30 mins til u get to 45 minutes...

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

And yes itd be easier if u made food for a few days ... Say u know u eat 6oz beef/day and 10oz chikn/day... Then go ahead and cook 30oz beef and 50 oz chikn at one time and ur good to go for 5 days

[Back In Black]

That's sage advice from 405!

Any health issues, blood pressure? High cholesterol?

53g pro is alot to take in 6x per day if you're not used to it. Start about 40g each mealand you can work from there.

Re: cardio - as much as you can - don't worry about HR for now, just get on and do it. Work your way to 60 mins pre breakfast and, if you can another 30 mins later in the day then all the better.

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

Oh yeh on a positive note fonzy like stem said 53g pro 6x/day is alot and i think u will find with this new diet u will actually be eating MORE FOOD! ur other diet it looks like all u had was a bowl of sugar(i mean cereal ) 2 sandwiches some yogurt and a salad... seems ironic i know ..

[FONZY007]

That's sage advice from 405!

Any health issues, blood pressure? High cholesterol?

53g pro is alot to take in 6x per day if you're not used to it. Start about 40g each mealand you can work from there.

Re: cardio - as much as you can - don't worry about HR for now, just get on and do it. Work your way to 60 mins pre breakfast and, if you can another 30 mins later in the day then all the better.

Nope, just had a stress test done yesterday and my Bp was at 120/82

Also cholesterol was check a few days ago since I'm on accutane for the acne cuz of my trt and was told it was good I won't be able to actual look at till about the end of Jan

I will be able to take in that much done it before, if I notice anything wrong i will back down

[FONZY007]

And yes itd be easier if u made food for a few days ... Say u know u eat 6oz beef/day and 10oz chikn/day... Then go ahead and cook 30oz beef and 50 oz chikn at one time and ur good to go for 5 days

Wow this fitday site on my iPhone is great

[FONZY007]

Oh yeh on a positive note fonzy like stem said 53g pro 6x/day is alot and i think u will find with this new diet u will actually be eating MORE FOOD! ur other diet it looks like all u had was a bowl of sugar(i mean cereal ) 2 sandwiches some yogurt and a salad... seems ironic i know ..

Lol, I was like some days don't get me wrong I ate crap but not for the most part.. I know I will be eating more, got to do what it takes and will update with pictures

[Back In Black]

Nope, just had a stress test done yesterday and my Bp was at 120/82

Also cholesterol was check a few days ago since I'm on accutane for the acne cuz of my trt and was told it was good I won't be able to actual look at till about the end of Jan

I will be able to take in that much done it before, if I notice anything wrong i will back down

Textbook BP!!!

WOrk something out diet wise, post it and we'll have a look.

Let's get it on!

[SexySweetheart]

WELCOME FONZ!
nice to hear your stress test came out fine.

agree with everyone else...maybe add some Fish oil

turkey sandwich~ careful with cold cuts, if you get the processed ones they are loaded with carbs/sugars and garbage. White real turkey breast is up your alley but if your energy isn’t as high as you want it you may wanna pass on turkey, Tryptophan will make you tired.

Sandwich ~ can cut out cals/carbs by using 1 slice of your bread (or Ezekiel bread) and use a lettuce leaf as the top slice of bread substitute, or just use a leaf of Boston or romaine lettuce instead of bread.(hold leaf in your palm and fill it )

water~ lots and lots of water

What can I use for energy~B12 vite, caffeine pill, green tea

milk~ Id cut out as much dairy as possible. Some people use almond milk or silk here, read the back. Some are sweetened. ...skim has more cals/ less fat/ more protein/ more carb and sugar.

salad ~ loose croutons for sure, stick to clear dressings. Best is just oil and vinegar add spices or even better add moist veg/fruit instead of dressing ( cucumbers , spices, tomato, onion, jalapeno in blender)

Looking forward to seeing your new meal plan posted

reading other weight loss threads will def. give new ideas and you can see how different everyone is/ the advice is...also great motivator to keep with it, for the days you may feel like cashing it in

here are a few
ragin http://forums.steroid.com/showthread...rcentage-down.

sm http://forums.steroid.com/showthread...-Progress-Log*

tbody http://forums.steroid .com/showthread.php?
447703-Old-guy-making-a-comeback.../page22

mrs magoo http://forums.steroid.com/showthread...ing-Diet-Help*

tgunz http://forums.steroid.com/showthread...n-or-die-tryin

mine http://forums.steroid.com/showthread...;ӜƷ

[FONZY007]

Textbook BP!!!

WOrk something out diet wise, post it and we'll have a look.

Let's get it on!

Thanks Stem, ima post the diet later today, thanks everyone for the help and encouragement..

Water will be at 1-1.5 gallons a day..

Hmm salad that sounds like a plan blend up everything to make a dressing.. Will try that
Ima have to go shopping!!

[SexySweetheart]

def. prep meals for the week, makes so much easier esp. on days you may have cravings (hard to justify eating something that’s not in your meal plan when you already have food waiting to be eaten in the fridge) and gets you pumped for the goals/getting your head in the game.

I keep a protein shake in the purse and in the car at all times, great for days I forget a meal or am running too late at appoints/traffic to get home for my meal.

May want to look at a few short cardio sessions a few times a day rather than 1 long session daily (prob more friendly on your knee and from what I read more desirable results, but then again I like weights/muscle build as a fat burner more than cardio)

cheat meals...agree. Starting to allowing them early in the stage can make it difficult to not slowly slide in to justifications for cheat meals lol, but if you end up with like a Tim Farris type diet than cheats are controlled and ness. If a cheat meal is all that’s keeping you from losing your mind or will power to stay on target, than do it BUT looks like you are seriously motivated now and dont need to see cheat meals as a necessity

[FONZY007]

Thanks Sexy will do.. I plan on Starting on Sunday will post up the meals later

[FONZY007]

Working on meal plan now

[FONZY007]

OK GUYS HERE IS THE SAMPLE

I think I need to cut out about 20g of fat though, but will post for your guys help

I want to start on Sunday, I will weigh in and post a pic from that day. From there I will update every Sunday until I reach my goal of 30-35 lbs by May
fat / carbs / protein

8 am - fasted cardio - 25 mins ( will be realistic I want to do more, but it always seems my asthma holds me down )


9am chicken 6oz, 1 cup of mixed greens, 1 tsp of olive oil 26.6 / 1.8 / 5.8


11:15am ground beef 1.5 cup, brown rice 1 cup 33.7 / 44 / 53


Noon fast walk warm up 10 min, work out 40-45 min 2 body parts a day like chest / tris

1pm protein drink - powder by muscle tech 3 / 26 / 53


3pm tuna 1.5 cup, 6 crackers 6.4 / 11 / 57.3


5pm 1 oz of almonds roasted litely salted 15 / 5.5 / 6.3

7pm chicken 6 0z , mixed greens 1.5 cup, 8 baby carrots 13.3 / 8.4 / 1.3

will drink as much water as I can, 1 to 1.5 gallons a day, also is it ok to drink diet soda? thanks everyone for the help.. This is all new to me, before I was young ate whatever I wanted and stayed in ok shape..

[SexySweetheart]

-----

[FONZY007]

Id ditch the crackers

Diet soda is evil IMO, it does the body zero favors, and the artificial sweetners arent great for you as well as prepetuate the cravings for sweets, but the are addictive (um also proof no good for the body lol) so it may be too difficult for you to change your diet AND drop soda *I think you sound like you could tho.. ...were made to drink water when we are thirsty lol

<img src="http://forums.steroid.com/attachment.php?attachmentid=119314"/>

Soda can be dropped no problem, crackers ditched but what u eat the tuna with?

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

ok guys here is the sample

i think i need to cut out about 20g of fat though, but will post for your guys help

i want to start on sunday, i will weigh in and post a pic from that day. From there i will update every sunday until i reach my goal of 30-35 lbs by may
fat / carbs / protein

8 am - fasted cardio - 25 mins ( will be realistic i want to do more, but it always seems my asthma holds me down ) add 10g bcaa's BEFORE CARDIO (purple wraath is good)


9am chicken 6oz, 1 cup of mixed greens, 1 tsp of olive oil 26.6 / 1.8 / 5.8 drop evoo(extra virgin olive oil) also add 1/2 cup oats here


11:15am ground beef 1.5 cup, brown rice 1 cup 33.7 / 44 / 53 what kind of beef r u using to get 33g fat? Waaayyy too much!!! Get 93/7 or 96/4 that beef is doing u no good... Measure ur meat in ounces not cups... Get a scale and measure it raw try 6 oz here


noon fast walk warm up 10 min, work out 40-45 min 2 body parts a day like chest / tris

1pm protein drink - powder by muscle tech 3 / 26 / 53 2 scoops protein here and add 1/2 cup(dry weight) oats for pwo carbs


3pm tuna 1.5 cup, 6 crackers 6.4 / 11 / 57.3 drop crackers add green veggie bump tuna to 2 cans


5pm 1 oz of almonds roasted litely salted 15 / 5.5 / 6.3 get rid of this completely add good protein and green veggies

7pm chicken 6 0z , mixed greens 1.5 cup, 8 baby carrots 13.3 / 8.4 / 1.3 drop carrots have 2 cups greens instead of 1.5

will drink as much water as i can, 1 to 1.5 gallons a day, also is it ok to drink diet soda? thanks everyone for the help.. This is all new to me, before i was young ate whatever i wanted and stayed in ok shape..

have ur diet soda.. I drank and continue to drink it.. It keeps me sane and will you as well...

FROM WHAT I CAN TELL BEFORE THE CHANGES I MADE UR MACROS WERE:
98G FAT(ALMOST DOUBLE WHAT IT SHOULD BE)
97G CARBS(80G SHY OF WHAT IT SHOULD BE)
176G PROTEIN(A LITTLE OVER HALF WHAT IT SHOULD BE)
1974CALORIES(ABOUT 500 SHORT)

MAKE THE CHANGES, RECALCULATE AND REPOST AND WELL SEE WHERE IT GETS U

[Back In Black]

Fonz, your macro's are wrong dude. 1tsp EVOO isn't gonna give you 20g of fat. 6oz chicken is more than 5.8g of protein and isn't 13g fat.

Sorry, not picking on you, but you gotta know exactly what you're eating.

[jasc]

Soda can be dropped no problem, crackers ditched but what u eat the tuna with?

I eat my tuna with either:

A dash of low fat mayo ( only 1g fat per serving) on whole wheat bread

or

In a salad with romaine lettuce, 1 tbsp olive oil, n a splash of white wine vinegar.. tastes great n no carbs

[SlimmerMe]

Soda can be dropped no problem, crackers ditched but what u eat the tuna with?

on top of a bed of lettuce or Ezekiel bread

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

^^^ who says u gotta eat it with anything?? i eat mine "with a spoon" and asparagus...

[FONZY007]

Thanks guys will fit right now, surgery went well. As you see I'm on here lol

405 I did pick the wrong ground beef dang will fix