help....diet plan

[leethedane]

hey guys im lookin for some help im an mma fighter ay heavyweight 240lb but want to get down jst above lightheavy but diet planning isnt a strong point of mine..im hoping to shed 30lb my body fat is around 23-25 im 6ft 4 if someone could help it would be appreciated

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

leethedane welcome!

read this:
http://forums.steroid.com/showthread...g#.UORJ0m_edP8

i suggest posting a shirtless pic or better google BOD POD for ur area and go to find out bf%

how did u figure ur bf%??

once u have read the cutting sticky we post a diet u think is good and we will go thru it with u..

to figure maintenance calories:

(LBM(lbs) x 15)

LBM = (total body weight - fat weight)

[leethedane]

ok will look at it now i got my bf from health check in work

[leethedane]

i use my phone to access this and it wont let me access the page you put on but if i put my deatails here could u do it........im 6 ft 4 i weighing 243lb abdbody fat goes up abd between 23 and 26

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

^^ wait til u get home and use ur home computer.

[leethedane]

and im 25 if my age is needed

[leethedane]

aint got 1 ha ill get in done tonight though

[leethedane]

ok the number i got was 3690.55 i put in everything correctly

[leethedane]

my diet is
7am wake up 20 mns rowing

1bowl oatmeal green tea protein shake

10 oclock tuna salad wrap

12 oclock protein shake

3 oclock cup full of pasta and cottage cheese..pineapple juice

5.30 1to2hrs mma training
protein shake

6.30 cottage cheese and 2tins of tuna with potatoes and veg

8 oclock pro shake and wholemeal bread??? thoughts if it needs to change thanks

[leethedane]

is this good enough or does itneed addressing

[canesfan804]

Looks to me like you prob dont eat enough. Also you should drop the carbs from the last couple meals, only carbs in the evening should be green and full of fiber. I would try to do without the first 2 shakes and make them solid proteins.

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

my diet is
7am wake up 20 mns rowing

1bowl oatmeal green tea protein shake how much oatmeal?? how many grams protein in the shake? carbs or fat in the shake??

10 oclock tuna salad wrap how much tuna?? what are macros of the wrap and the tuna??

12 oclock protein shake cals and macros of the shake??

3 oclock cup full of pasta and cottage cheese..pineapple juice cals and macros?? pineapple juice is pretty much sugar juice..

5.30 1to2hrs mma training
protein shake cals and macros??

6.30 cottage cheese and 2tins of tuna with potatoes and veg cals and macros??

8 oclock pro shake and wholemeal bread??? thoughts if it needs to change thanks

cals and macros??

what r the total cals and macros of this diet?? did u read the cutting sticky?? i would suggest if u didnt read it to read it. i also suggest figuring out cals and macros of this diet.

with ur stats at 240lbs 25%bf u have 180lbs LBM

180 x 15 = 2700cals (rough maintenance) NOT 3700!

i suggest u apply urself a lot more regarding this diet if u want to get results and learn. if u dont have a calorie counting app i suggest u get one and familiarize urself with it so u can plan ur diet properly. i use calorie count dot com but there are a bunch of them..

[canesfan804]

Read up on the link 405 has posted, he is good at cutting bf. Im sure once you do a little research someone will be happy to answer what questions you have afterwards. Oh yea welcome and good luck!

[leethedane]

ok like i said im very new to this and havent got much knowledge of macros etc...will read that again 405 ..much appreciated

[canesfan804]

If you have a smart phone download My fitness pal app. Very helpful with tracking macros

[leethedane]

cheers mate

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

ok like i said im very new to this and havent got much knowledge of macros etc...will read that again 405 ..much appreciated

keep this in mind:

1. 2700cals is ur rough maintenance (id like to see a pic of u with no shirt or go to BOD POD and get ur bf chekd, 25% is easy to misjudge)

2. to cut if ur maintenance is correct (2700cals) which we can only ballpark if ur bf% is right u need to be eating around 2200-2350cals per day on a 50/30/20 split pro/carb/fat

3. 2350cals 50/30/20 split
293g pro
176g carbs
52g fat

1g protein = 4 cals
1g carb = 4 cals
1g fat = 9 cals

4. find a calorie counting/macro tracking app and get familiar.. u need to know how much of what ur putting in ur body ahead of time so u can design ur diet.

[leethedane]

just got my fitness pal app i will post pics weekly and update my progress on here as soon as i have a planned diet cheers