Need help on dieting

**hook181** · 01-14-2018, 09:20 AM

Im 41 years old, 6'1, 220lbs at approximately 14% BF. I lift 4-5 days a week, an hour a day. Im trying to get close to 180lbs and under 10% BF (Im guessing). My most difficult thing is understanding my diet and what foods give me the macros I need. I'm wanting to know what foods give me what macros, and how much I should intake to reach my goal.

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**energizer bunny** · 01-14-2018, 09:39 AM

Do you use a food log app, myfitness pal or anything like that?

If not this would be a great place to start and will give you the information you are seeking.

To reach your goal you need to first work out your TDEE/maintenance calories, find an online calculator through google, this will give you a rough estimate of the calories you need daily, then you can decide what macro break down you need/want and fit that into the calories.

**hook181** · 01-14-2018, 10:01 AM

Originally Posted by energizer bunny

Do you use a food log app, myfitness pal or anything like that?

If not this would be a great place to start and will give you the information you are seeking.

To reach your goal you need to first work out your TDEE/maintenance calories, find an online calculator through google, this will give you a rough estimate of the calories you need daily, then you can decide what macro break down you need/want and fit that into the calories.

Yes, I do use myfitness pal. I guess one question I have is what foods are considered protein? I know the meats, but where else can I get my proteins? I'm trying to learn how to "eat clean". According to myfitness pal. If I want to weigh 180, I should consume around 1600 calories. I've been doing this and probably under for some time. I feel I'm eating the wrong foods.

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**energizer bunny** · 01-14-2018, 10:16 AM

http://forums.steroid.com/diet-nutri...-how-diet.html

1600 cals!! that seems way to low for a man your size. ive used a quick TDEE calc and i got your maintenance around 2700 cals.

if you want to eat "clean" then have a watch of the videos linked above, they will give you the definition of pro, fat, carb foods.

I honestly could never eat that way BUT a lot of people can.

**energizer bunny** · 01-14-2018, 10:18 AM

just for the record mate, if you are eating 1600 cals you should be losing weight, dont matter on the macros or food types for sheer weight loss.

**hook181** · 01-14-2018, 10:35 AM

Originally Posted by energizer bunny

http://forums.steroid.com/diet-nutri...-how-diet.html

1600 cals!! that seems way to low for a man your size. ive used a quick TDEE calc and i got your maintenance around 2700 cals.

if you want to eat "clean" then have a watch of the videos linked above, they will give you the definition of pro, fat, carb foods.

I honestly could never eat that way BUT a lot of people can.

Lol yea that's what I was thinking. I seen the videos and have started watching them but haven't made it all the way through. I lost 102lbs by eating 1200 calories and doing nothing but cardio, I know now that is wrong lol. Between the lifting and slightly poor diet I'm back up to 220lbs, I've been on a couple of cycles but I'm just trying to get my diet straight before I hit another cycle. So, on figuring my calories, do I go off my current weight or my goal weight?

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**energizer bunny** · 01-14-2018, 10:42 AM

Originally Posted by hook181

Lol yea that's what I was thinking. I seen the videos and have started watching them but haven't made it all the way through. I lost 102lbs by eating 1200 calories and doing nothing but cardio, I know now that is wrong lol. Between the lifting and slightly poor diet I'm back up to 220lbs, I've been on a couple of cycles but I'm just trying to get my diet straight before I hit another cycle. So, on figuring my calories, do I go off my current weight or my goal weight?

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current weight mate, then adjust as you go.

**hook181** · 01-14-2018, 10:42 AM

Originally Posted by energizer bunny

current weight mate, then adjust as you go.

Thanks, that's a good start

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**energizer bunny** · 01-14-2018, 10:54 AM

Originally Posted by hook181

Thanks, that's a good start

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Good luck with your goals mate.

**BuddyGlove1** · 01-14-2018, 10:54 AM

Agree. Start on Myfitness pal. check macros, get a digital scale and actually weigh everything.

**hook181** · 01-14-2018, 10:54 AM

Originally Posted by BuddyGlove1

Agree. Start on Myfitness pal. check macros, get a digital scale and actually weigh everything.

That's something I haven't gotten yet. I'll pick up one

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**hook181** · 01-14-2018, 01:29 PM

Originally Posted by energizer bunny

Do you use a food log app, myfitness pal or anything like that?

If not this would be a great place to start and will give you the information you are seeking.

To reach your goal you need to first work out your TDEE/maintenance calories, find an online calculator through google, this will give you a rough estimate of the calories you need daily, then you can decide what macro break down you need/want and fit that into the calories.

Could you tell me where you found my TDEE?

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**BuddyGlove1** · 01-14-2018, 03:01 PM

A scale will help tremendously. I hate cups because you can't know for sure how much is in it unless it is a liquid. Write down your diet. Stick to it for a couple of weeks and see how you do. You can pick one up for about $15. as far as tdee there is a good thread in the diet section on this site for it.