Hello all

Over the past couple of years I have gone from 215lbs to 265lbs, I wanted to lose weight at 215 but now i just feel like a fat blimp.

I train 3 days a week but rarely do cardio (due to severe knee injury), I`m fairly happy with my training programme. I know I need to pay much more attention to my diet and hopefully I can get some help.

After reviewing many stickies I have figured these calculations out.

265 x 0.35 = 93. So 93 lbs is how much fat I carry.

265 - 93 = 172. So 172 lbs is my lean mass.

172 x 15 = 2580 Estimated TDEE.

Take away 500 calories = 2080 calories per day

172 x 1.2 = 206g protein x 4 = 826 calories (I will split this into 6 meals 34g per meal)

This leaves me 1254 calories to split between fats and carbs

I was thinking of having something like this:

Meal 1 - 1/2 cup oats, 1 scoop gold standard, semi skimmed milk, banana, 1ts peanut butter
Meal 2 - 150g lean beef, 1 cup broccoli, 10 almonds, hot sauce
Meal 3 - ???????
Train - between 4:30/5pm for an hour
Meal 4 - Myprotein recovery evo - Open to suggestions for better options?
Meal 5 - ???????
Meal 6 - 2 scoops Casein protein, water,

Any suggestions please?.