Need help arranging a diet to lose weight and gain muscle

[beardedturkey]

More or less I'm looking to lose 20pounds to 30 pounds.
Im eating around 4 times a day.
first - 4 eggs in the morning with toast
second - bag of veggies with tea spoon of bbq and handful of chicken
gym for an hour
protein shake with 8oz of milk low fat
third - 80 cal yogurt with 2 cups of brown rice and like 2 tbl spoons of pnut butter on the rice
fourth- around 6pm yogurt and piece of fruit with 2cups more of rice

...I'm looking for some severe help Like a proper diet layout...I'm not looking to get shredded and eat 3500+ cals a day I want to gain muscle and look leaner. Im 5'8 at 200lbs with about 25% body fat.
I'd like to add more carbs but am unsure whats good and bad to add.

[Khazima]

Use myfitnesspal to track what you eat, eat under maintenance, add some rice for carbs, yoghurt is good, fruits, bananas/apples, potatoes are good.

[beardedturkey]

Use myfitnesspal to track what you eat, eat under maintenance, add some rice for carbs, yoghurt is good, fruits, bananas/apples, potatoes are good.

What should be the idea macros? What eating under maintenance

[uhit]

What should be the idea macros? What eating under maintenance

Although you have asked retarded questions in the past, this one is sensible so I'll provide whatever input that I can.

First off, there are no ideal macros. It's all different for each individuals however that being said you should eat to cater to your needs if you are planning to build muscle/lose fat (which is effectively called a recomp) and at 25% body fat is not a bad idea to do.

Carb intake should be relative to your activity, i.e, will you be on your feet for majority of the day/are you training today/going out later tonight, that sort of thing. So therefore the days that you take part in activity you can fill in carbs into your diet.

Protein will be static throughout the whole plan as protein is required to effectively build muscle tissue and to help recover from working out.

Fat will replace the rest of your calories and on days where you are not training/active then you will be replacing the carb calories to fat calories

As a general guideline:
CARBS = 4cal/g
PROTEIN = 4cal/g
FATS = 9cal/g



I'm going to need you to post your daily diet, which you have done but in a way so that you can show me the calories in the food as well as its macronutrients so I can assist in providing a proper diet plan.
But going off of what information I have....

TDEE (How much energy your body uses to carry out its daily activities) - 2750

So since you are recomping this is what you will do. On training days you will eat at 2750 calories and on rest days you will eat at a SLIGHT deficit (something around 2600-2700 calories). It will be a slow process but if you stick to it you should be ok.

Sorry I couldn't be more helpful, I'm still learning and there isn't alot of information to go with

[Back In Black]

Cut or bulk. Pick one not both. (Pick cutting)

No amount of AAS or thermogenics will help if you have a half assed diet.

I bet your TDEE is closer to 2500 than 2750, maybe lower, who knows. How much weight do you lose on the diet you posted? Do you follow it even day?

[Temporary Accnt]

Agreed ^^

Assuming your posted BF% is correct, and using the Katch-McCardle method, your TDEE is closer to 2500cals (2534 exactly) At 2700cals/day you may be fighting a losing battle.

[uhit]

Agreed ^^

Assuming your posted BF% is correct, and using the Katch-McCardle method, your TDEE is closer to 2500cals (2534 exactly) At 2700cals/day you may be fighting a losing battle.

I may have accidently forgot to modify the activity level....

But yeah listen to above. 2500 seems right for TDEE... but my TDEE is 2390 and i'm 5'8 and 161lbs

So strange.