Need help with diet

[Roughneck82]

Usual routine,

Wake up 3:40 am, slam protein shake 2 scopes whey and 1/4 cup dry oats.
4am-5:30 gym with 30min (cardio 3x week, abs 2x week)
6am 1/2 cup oats with 1 scope protein a plash of no fat milk, and some fruit.
8am pure protein, protein bar
10am hand full of nuts
Noon- 10-12 oz sliced turkey breast with 1/2avocado
2:30pm cup of fruit
4:30 baby carrots with balsamic vinegar mixed with a little olive oil
6:30 chicken, pork chop, or steak with salad and another veggie
8:30 scoop of natural pb

Weekends play golf at least one round and walk, but like to have a few cocktails on course, I work in oil fields but in a company man position now, so mostly paper work and supervising a rig crew. 6'2" 245lbs and want to get leaner.

[RaginCajun]

Welcome aboard!

Go back thru your daily diet and see what you are eating, meaning, write out all macros for each meal. This way you can actually get a number and work off of that.

What is your BF%? Do you know your TDEE?

[Roughneck82]

My bro and I think it's around 18% his screen name 2iron, and my TDEE not sure. Did some calculations on internet yesterday came up with around 3200cal. Maybe dumb ? But what are Macros?

[Times Roman]

Rough,

You are in the right section to be asking those questions. But here's what I would do to improve the quality of the answers you receive.

Bear with me as this will require some effort from you, ok?

Go here

http://forums.steroid.com/nutrition-...ent-chart.html

and learn about how to structure your meal plan. To get good answers, you will also need to post your macros per meal and total macros per day. The idea is to try and balance your macros the right way. A good starting point would be something like 40/40/20. At a glance, your meal doesn't look too bad.

The other thing is, what is your goal? Cut? Maintain? Clean/dirty bulk?

Based on your goal, you adjust your macros, and your overall caloric input. Some pretty obvious stuff, calorie deficit to cut, etc. But to truly understand what a calorie deficit is, you need to understand your TDEE (Total Daily Energy Expenditure). Do that by going here:

http://forums.steroid.com/nutrition-...penditure.html

By doing all this, we can customize your eating plan to meet your goals.

Good luck!

---Roman