I have a poor diet

[super.muscle3]

After reading Dieting-101-Cutting and Bodybuilding-Foods-Macronutrient-Chart
I have an ideia of what should I do for a proper diet, but this is a very complicated issue for my intelligence.

stats:
body fat: 17.5%
79kg
male
30 years old

training:cycling,bodybuilding,bodypump,tennis

Diet:
Waking up: shake of 250 Skimmed Milk with oat and protein
Lunch: grilled Meat or fish with rice and a piece of fruit
Snack: Stratiatella or Ice-Cream
Dinner: chicken meat or a soup with vegetables

Basal Metabolic Rate: 1850 Kcal
Energy spent during day: I would say that with 1 hour per day I may add 300 kcal so in total 2150kcal.
Total calorie intake per day should be:2150kcal - 400kcal = 1750kcal

So using the 40/40/20 rule I should eat: 1750*0.4= 700kcal protein, 700kcal carbs and 350kcal fat.

Looking at Bodybuilding-Foods-Macronutrient-Chart it's mentioned cup's, slices, portions and some other uncertain quantities.

So can some one give me an example of a diet I could make with exact quantities? Or can someone help me fix my actual diet?

[super.muscle3]

Anyone?

[--->>405<<---]

super welcome man!

at 79kg and 17.5%bf i get ur BMR around 1777cals

to cut id start around 1900-1950cals

i prefer 60/20/20 split for cutting. some dont do well with low carbs and its something u have to fig out on ur own. keeping carbs at or below 20% total cals will optimize ur ability to mobilize fat into the blood for oxidation.

1900cals
285g pro
95g carbs
42g fat

limit ur carbs to meal 1, preworkout, postworkout only, keep em complex. i would not have any fruit or dairy for awhile to keep from provoking insulin response (which shuts down ur ability to mobilize fat into the blood). oats, sweet potatoes, brn rice (the best 3 choices IMO and all i ate for the first several months of cutting).

if u want to have a protein shake id limit it to PWO only. chikn breast, eggs, egg whites, lean ground beef (95%FF or lower), fish..

green veggies: id shoot for 900g of these daily. spinach is best for myself in keeping regularity going. frozen r ok dont use canned

cardio: am fasted or pwo 5-6 days per week at moderate intensity (130-140BPM) 45min duration

id suggest re-posting a diet hitting these macros for review..

[super.muscle3]

super welcome man!

at 79kg and 17.5%bf i get ur BMR around 1777cals

to cut id start around 1900-1950cals

i prefer 60/20/20 split for cutting. some dont do well with low carbs and its something u have to fig out on ur own. keeping carbs at or below 20% total cals will optimize ur ability to mobilize fat into the blood for oxidation.

1900cals
285g pro
95g carbs
42g fat

limit ur carbs to meal 1, preworkout, postworkout only, keep em complex. i would not have any fruit or dairy for awhile to keep from provoking insulin response (which shuts down ur ability to mobilize fat into the blood). oats, sweet potatoes, brn rice (the best 3 choices IMO and all i ate for the first several months of cutting).

if u want to have a protein shake id limit it to PWO only. chikn breast, eggs, egg whites, lean ground beef (95%FF or lower), fish..

green veggies: id shoot for 900g of these daily. spinach is best for myself in keeping regularity going. frozen r ok dont use canned

cardio: am fasted or pwo 5-6 days per week at moderate intensity (130-140BPM) 45min duration

id suggest re-posting a diet hitting these macros for review..

New Diet:
Breakfast: shake with 200 ml of skimed milk, 4 soup spoons of oat, and 2 soap spoons of protein
Lunch: 150g of Grilled beef or pork or turkey with 100g of rice
Snack (normally before training): I don't know what to put here
Dinner: 150g of Chicken with some salad

What do you think?

[--->>405<<---]

New Diet:
Breakfast: shake with 200 ml of skimed milk, 4 soup spoons of oat, and 2 soap spoons of protein
Lunch: 150g of Grilled beef or pork or turkey with 100g of rice
Snack (normally before training): I don't know what to put here
Dinner: 150g of Chicken with some salad

What do you think?

cant say cuz i dont know what the total cals and macros are for this diet. is a "soup spoon" a new found measuring device i have not heard about?

also ur gonna wanna eliminate dairy for awhile IMO

[super.muscle3]

cant say cuz i dont know what the total cals and macros are for this diet. is a "soup spoon" a new found measuring device i have not heard about?

also ur gonna wanna eliminate dairy for awhile IMO

Sorry bro I could put here the weights of what I'm going to eat in grams, but I don't have a balance at home to measure this thing exactly.

Also what do you do when you're at home with nothing to do and start thinking in food and actually eat something that screws up your diet?

[--->>405<<---]

Sorry bro I could put here the weights of what I'm going to eat in grams, but I don't have a balance at home to measure this thing exactly.

u need to get a digital food scale and weigh all ur food uncooked. then u need to utilize a website that gives u macronutrient breakdowns for all the food u weigh.this is the only way IMO to have an accurate diet with any degree of predictability!

Also what do you do when you're at home with nothing to do and start thinking in food and actually eat something that screws up your diet?

i dont have that problem. u should have enuff food in ur diet to keep u fairly satiated. its gonna take some mental fortitude on ur part. i also drink about 250oz water everyday to help between meals. u can also look for an appetite suppressant in the beginning. once u have been on ur diet for a month or so it should get a good bit easier. my daily cals have ranged from 1400-5000 in the same week. set ur mind to it and do it man.

ephedrine 25mg (primatene 2pills 12.5mg each)
caffeine 200mg
baby aspirin 81mg

I WOULD SPLIT THIS IN 2 IN THE BEGINNING AND TAKE A HALF DOSE. this should help control appetite for a week or so. its called an ECA stack if ur not familiar and i have used it. take a half dose when ur hungry. id leave at least 4hrs between doses and not exceed 3 doses per day.

and like i said id start with a half dose. and dont take any after 2-3pm so u can go to sleep at nite..

[super.muscle3]

i dont have that problem. u should have enuff food in ur diet to keep u fairly satiated. its gonna take some mental fortitude on ur part. i also drink about 250oz water everyday to help between meals. u can also look for an appetite suppressant in the beginning. once u have been on ur diet for a month or so it should get a good bit easier. my daily cals have ranged from 1400-5000 in the same week. set ur mind to it and do it man.

ephedrine 25mg (primatene 2pills 12.5mg each)
caffeine 200mg
baby aspirin 81mg

I WOULD SPLIT THIS IN 2 IN THE BEGINNING AND TAKE A HALF DOSE. this should help control appetite for a week or so. its called an ECA stack if ur not familiar and i have used it. take a half dose when ur hungry. id leave at least 4hrs between doses and not exceed 3 doses per day.

and like i said id start with a half dose. and dont take any after 2-3pm so u can go to sleep at nite..

Ok now I'm getting the results I want and loosing bf and weight (seems I'm on the right diet).

Later on I'll want to gain muscular mass without gaining fat back. What should I change then on my diet?

Or can I do both things at the same time (gaining muscle and loosing fat)? What should be the diet for that?