dieting questions

[mkeith09]

I'm about 5'9 203 I've tried losing weight but it never really seems to go away around my belly and i just want it gone, I've done the strict dieting thing and that didn't really help at all. I read the TDEE board and the macro board i'm just still more new to this than i thought. My goal is to loose the belly fat and finally have a flat stomach which i've never had. I just need a direction in where to go any help would be awesome

[tarmyg]

Since you are just starting out let me make this very easy for you.

1. Go to TDEE Calculator and get your number. Decrease this with 500kcal.

2. Go to The automatic meal planner - Eat This Much and create a menu of your choice. Post that menu here for feedback.

Thanks
~T

[mkeith09]

Suggested Calories Carbs Fat Protein
2158 kcal at least 61g at least 61g at least 148g
That scale above is to lose weight.
carbs fat protein
meal 1-dark chocolate oat meal- 43.1 7.6 7.5
morning roasted potatos 29.3 11.9 3.8
total cals- 482.2

meal 2- bbq tuna sandwhich 44.4 4.6 46.8
total cals-409.5

meal 3-ham an cheese sandwhich 42.7 25.7 37.3
total cals-555

meal 4-veggie chicken salad 20.2 10.8 17.5
total cals-236.2

meal 5-baked garlic/parm chicken 13.7 14.7 56.9
total cals-429.3

This scale is to build muscle
Suggested Calories Carbs Fat Protein
3237 kcal at least 305g at least 102g at least 203g


carbs fat protein
meal 1-german french toast 32.8 23.2 22.7
cinnamon toast 86.5 14.5 7.1
total cals-929

meal 2-bbq tuna sandwich 44.6 4.1 46.2
total cals-409

meal 3-black bean quesadilla 92.5 23.8 37.4
easy asparagus 3.4 8.6 3.7
total cals-812.9

meal 4-BBQ chicken 32.3 7.4 11.5
green salad 2.7 13.9 1.5
total cals-384

meal 5-healthy cesar salad 9.5 22.6 60.9
avacado lettuce wrap 15.6 15.7 3.1
total cals-695.3

[tarmyg]

I suggest you try the that menu option for a couple of weeks and see where you are at. For me, personally, it always takes 2-3 weeks to adjust to any new diet but that it just me.

Thanks
~T