my new diet

[sanman]

Well I was tring to copy & paste from fitday.co but didnt work.I will try again.

Just going to wright it out.Trying to cut up.

6ft
208 like to drop to 198-200 lbs

TDEE-3228 BMR-1993

6am pro/fat/cal/carb
4 egg whites-24/16/280/4
2 egg whole eggs-13/10/143/12
1 cup of cheerois dont like oats---3/23/100/20

11:30
4 oz chicken 33/8/222/0
1 cup brown rice-5/2/218/45
12:30
4 hard boiled eggs whites only-24/16/280/4
1:00
protien drink-24/8/5/37
2 teaspoons natraul peanut butter-7/18/190/7

GYM

1 can of tuna-22/1/100/0
1 cup of cheerios-3/23/100/20

6:00
40z chicken-33/8/222/0
1 cup brown rice-5/2/218/45
2 pieces of whole wheat bread-14/2/220/18

bedtime-
casen protien-24/1/12/3
2 tablespoon of nautral peanut butter-7/18/190/7

weights 4days a wk
cardio 5days a wk 30mins a day.

[mg1228]

u will b better off just listing it out so we can make changes to it

[sanman]

[QUOTE=mg1228;5130966]u will b better off just listing it out so we can make changes to it[/Q

What do you mean by listing it out?????

[mg1228]

like u did--

[mg1228]

post up the total macros and cal for the day

[sanman]

post up the total macros and cal for the day

First of all I want to thank your for all the help.I hope this is what you are looking for.

Total Protien:241
Total Fat:156
Total Cal.2495
Total Carb:222

[mg1228]

Well I was tring to copy & paste from fitday.co but didnt work.I will try again.

Just going to wright it out.Trying to cut up.

6ft
208 like to drop to 198-200 lbs

TDEE-3228 BMR-1993

6am pro/fat/cal/carb
4 egg whites-24/16/280/4check macros--pro is high---fat is way high--
2 egg whole eggs-13/10/143/1212 carbs from eggs?
1 cup of cheerois dont like oats---3/23/100/20u might wanna learn to like em---either way u gotta get rid of the cheerios

11:30
4 oz chicken 33/8/222/0fat is high--cals and protein are high--4oz is 120 cals 24gr pro 2gr fat at most
1 cup brown rice-5/2/218/45
12:30
4 hard boiled eggs whites only-24/16/280/4check macros--cals fat and protein are high---add carb source--not cheerios though
1:00
protien drink-24/8/5/37put the tuna from pwo here
2 teaspoons natraul peanut butter-7/18/190/7i would drop the pb--

GYM

1 can of tuna-22/1/100/0put the whey from 1pm meal here and add 1sc
1 cup of cheerios-3/23/100/20i guess if u gotta have em--do it here

6:00
40z chicken-33/8/222/0
1 cup brown rice-5/2/218/45
2 pieces of whole wheat bread-14/2/220/18cals seem high for 2 pieces of bread

bedtime-
casen protien-24/1/12/3
2 tablespoon of nautral peanut butter-7/18/190/7

weights 4days a wk
cardio 5days a wk 30mins a day.

see bold--how long u doin cardio and is it pwo?

[sanman]

see bold--how long u doin cardio and is it pwo?

Thanks again.I got these macros from fitday.com maybe I read them wrong.

Cardo is 30 mins. 5 days a wk.pwo?????

[mg1228]

ok thats good---yea ur macros are way off

fitday has alot of options on each food---make sure u use the right one

there is no fat in eggwhites--ur getting 32gr fat from them--

i like to use the info off the packages---then save them as a custom food on fitday---easy to b accurate and to keep a food log that way

[sanman]

ok thats good---yea ur macros are way off

fitday has alot of options on each food---make sure u use the right one

there is no fat in eggwhites--ur getting 32gr fat from them--

i like to use the info off the packages---then save them as a custom food on fitday---easy to b accurate and to keep a food log that way

Ok I will try again,