Diet Help Please

[BigD33]

I am 5'8", 285 Lbs. My body fat has to be in the 30% range. I know it seems as if i am just a pudge ball, but i work out regularly and carry the weight well. I wrestled in High School, and cut a lot of weight and not the right way. I was 5'8" 160 in 2000, and i was very very lean. I assume my lean body mass is around 190-200 now, as i have added a lot of mass and my legs are much bigger. My main goal here is to keep lifting and trim off the fat. i have done a lot of reading, and have come up with a diet plan that i think is along the lines that i see on here. Right now I lift 5 days a week, and do cardio 2-3 times (about 30 minutes PWO)....i am planning on starting to walk each day in the morning, as i have read am cardio is key. Here is my diet plan. I appreciate any help you can offer.

Thanks


Meal One
Yogurt
Granola Bar
Totals: 180 calories, 3 fat (g), 32 carbs (g), 7 pro (g)

Meal Two
6 Egg Whites and 1 Yolk
Totals: 160 calories, 5.2 fat (g), 2.3 carbs (g), 23.5 pro (g)

Meal Three
Ham (6 oz estimated) on rye bread with some Turkey breast (6 oz estimated)
Totals: 502 calories, 10.1 fat (g), 35.9 carbs (g), 63 pro (g)

Meal Four
Tuna (2 cans) and Mayo (2 TBS)
Totals: 585 calories, 24.6 fat (g), .7 carbs (g), 85.5 pro (g)

Meal Five
Chicken Breast (8 Oz), Brown Rice (1/2 Cup), and Broccoli (1/2 Cup)
Totals: 568 calories, 12.7 fat (g), 34.1 carbs (g), 77.3 pro (g)

GYM: 5 Days a week. I Do every Muscle group at least once a week. Fridays are open so i usually do a few sets of heavy chest, bi's, and maybe legs depending how i feel. Cardio is 2-3 times PWO for about 25-30 minutes....

Meal Six
Protein Shake
Totals: 240 calories, 3 fat (g), 6 carbs (g), 48 pro (g)

Grand Totals:
2235 calories, 58.6 fat (g), 111 carbs (g), 304.3 pro (g)

[jamyjamjr]

I am 5'8", 285 Lbs. My body fat has to be in the 30% range. I know it seems as if i am just a pudge ball, but i work out regularly and carry the weight well. I wrestled in High School, and cut a lot of weight and not the right way. I was 5'8" 160 in 2000, and i was very very lean. I assume my lean body mass is around 190-200 now, as i have added a lot of mass and my legs are much bigger. My main goal here is to keep lifting and trim off the fat. i have done a lot of reading, and have come up with a diet plan that i think is along the lines that i see on here. Right now I lift 5 days a week, and do cardio 2-3 times (about 30 minutes PWO)....i am planning on starting to walk each day in the morning, as i have read am cardio is key. Here is my diet plan. I appreciate any help you can offer.

Thanks


Meal One
Yogurt omit the yougurt, how about a banana or something here??
Granola Bar natural oat meal is better
Totals: 180 calories, 3 fat (g), 32 carbs (g), 7 pro (g)

Meal Two
6 Egg Whites and 1 Yolk [B this looks good, if we need to up your protien, we'd do it here though[/B]
Totals: 160 calories, 5.2 fat (g), 2.3 carbs (g), 23.5 pro (g)

Meal Three
Ham (6 oz estimated) on rye bread with some Turkey breast (6 oz estimated)
ham has alotta fat in it, omit.. turkey breast is good
Totals: 502 calories, 10.1 fat (g), 35.9 carbs (g), 63 pro (g)

Meal Four
Tuna (2 cans) and Mayo (2 TBS) make sure your doing light mayo
Totals: 585 calories, 24.6 fat (g), .7 carbs (g), 85.5 pro (g)

Meal Five
Chicken Breast (8 Oz), Brown Rice (1/2 Cup), and Broccoli (1/2 Cup)
Totals: 568 calories, 12.7 fat (g), 34.1 carbs (g), 77.3 pro (g)
decent

GYM: 5 Days a week. I Do every Muscle group at least once a week. Fridays are open so i usually do a few sets of heavy chest, bi's, and maybe legs depending how i feel. Cardio is 2-3 times PWO for about 25-30 minutes....

Meal Six
Protein Shake add a banana to this
Totals: 240 calories, 3 fat (g), 6 carbs (g), 48 pro (g)


Grand Totals:
2235 calories, 58.6 fat (g), 111 carbs (g), 304.3 pro (g)

i need your tdce to further tweak your diet

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[BigD33]

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


66+1775.55 (6.23 x 285) +863.6 (12.7 x 68)-176.8 (6.8 x 26)=2528.35 x 1.55

total: 3919

[jamyjamjr]

if you wanna cut you should be running your diet at 3400kcal... your 1200 calories short..

up your carbs about 150g and your fats about 20g, also add another 50g of protien

that'll bring you up to where you need to be

[BigD33]

Ok i understand that logic....but will eating 1200 too few calories hurt me for fat loss? or will it just hurt my lean muscle gain as i lose fat?

[jamyjamjr]

both lean musle gain and fat.. 60/40 muscle/fat expenditure ratio... eat 400 kcal less and do 45min cardio 5 days a week and watch the fat melt offa ya... trust the numbers

it's also common knowledge that losing any weight past 2-3lbs a week will put you at a higher risk of gaining that weight back...

all around, it's the healthiest way to go about it

[BigD33]

yes, believe me I know about losing it and putting it back on plus....as i stated, i wrestled in high school and cut between 30 and 40 pounds each year, usually in about 8 weeks or less....every year id gain back what i lost plus more....i know now if i ever got back to that point, no matter how i got there, i would keep it off....much easier to keep it off than to lose it. Next week I will add in some more carbs like you said, its hard though because i eat so often and i am so full....i will have to add a meal after the gym it seems.....thanks for all of your help....i weigh in Friday so I will see how much i lost....