Help my diet

[C.HASH]

Age: 27
Weight: 205
Height: 72"
BF%: 18

BMR: 2072.27
Daily calorie intake: 3212

My goals are to get down to 195lbs w/ 10-12%bf. Meanwhile add on 20-25 lbs of muscle. I just started back working out after taking a 8 month break. I know slap me. I was in the military for 8 years an in very good shape but focused mainly on cardio an not weight training. Im back to running 12-15 miles a week. I seem to be able to trim unwanted fat easily. ive lost 8 lbs in the past 2 weeks since i started back working out an running. I feel that this could have been more if my diet was better. Heres is what my diet consist of day to day.

Meal 1
1 bowl Kellogs corn flakes/ low fat milk- 47.4g prot, 12.8g fat, 160.4g carbs, 920g cal
1 banana- 1.48g prot, .45g fat, 31.06g cards, 121 cal
Total- 48.88g prot, 12.53g fat, 191.46 cards, 1042 cal

Meal 2
protien shake- 42g prot, 7g fat, 19g carb, 300 cal

Meal 3
protien bar x2- 60g prot, 14g fat, 62g carb, 580 cal
cup of yogurt-14g prot, .4g fat, 18.8g carb, 137 cal
Total- 74g prot, 14.4g fat, 80.8g carb, 717 cal

Meal 4
protien shake- 42g prot, 7g fat, 19g carb, 300 cal

Meal 5
Steamed broc- 1g prot, 1g fat, 3g carb, 19 cal
Cucumber sliced 1 cup- .8g prot, .2g fat, 2.9g cards, 19 cal
6oz ribeye- 34.45g prot, 14.25g fat, 0g cards, 266 cal
Mashed pat 1 cup- 6g prot, 15g fat, 42g card, 240 cal
Total- 42.25 prot, 30.45 fat, 47.9g card, 544 cal

Daily Total
249.13g prot, 71.38g fat, 358.16g carb, 2*** cal

I just started eating like this the past week. Can somone tell me if i am on the right track or im completely jacked up. If so any help getting me on the right track would be greatly apreciated. Thank you for your time an consideration.

[jamyjamjr]

you really need to watch the videos at the end of my sticky.. your diet needs alotta work

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....