Newbie Diet Review read stickies watched videos!

[Panzaram]

Hello,
I am currently 28 years old 275lbs with 32% BFI. I injured myself pretty bad back in 2004 while in the service destroying my left knee until I am old enough for total knee replacement (aprox 40 years old) prior to the injury I was 185lbs. I finally decided to stop letting the injury get me down and get my life back in order. My goals are to become healthy again and decrease the stress on my knee. I have read the forums recently reviewing the suggested threads and watching the videos. I took notes and designed a plan for myself and would greatly appreciate any advice/critique.

My workout routine is as follows Tue-Thurs-Sat-Sun I do 45 minutes - 1h of Cardio at 70% heart rate. I also do 30 minutes of free weight rotations. Depending on how I feel I may add in some light cardio on off days.

The diet I designed so far is for my workout days. I will drop some carbs and switch starchy for fibrous carbs on my off days. Im adding the diet as a .jpg attachment due to having spacing errors typing it in here. Thanks very much for all your great information and help.

[eatrainrest]

have you calculated your bmr?

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[Panzaram]

thanks I forgot to put that in I calculated it prior which helped get my diet around that level.

My LBW is 187lbs x 13 = 2431

I judge my activity level somewhat between light 3281 kcal and moderate 3768 kcal. Thats why I thought 2940 kcal would be decent area to start and see how my body takes to it. I will gladly adjust this number if needed.

[eatrainrest]

well its extrmely important to knwo how many cals and current macros you eat now, as you can shock the body by adding extreme amounts to catch up to your BMR

[Panzaram]

Currently I have been eating very poorly 1-2 meals a day packed with calories. Sad to say but this diet would most likely be a loss of calories for me. I don't have macros for current eating habits but I don't think it would be as much shock as my normal eating habits jumping from 4-5k cals one day to 2k the next for past few years.

[Panzaram]

If this info would greatly help I can figure out past meals recently and research possible macro info.

[Panzaram]

double post

[jamyjamjr]

can u please posts up your diet w/o attachment.. as in, take the time to write it out.. i cant see shit

[Panzaram]

gotcha tried that earlier but it clumped all the numbers here yah go.

Meals .............................Protein.......Carb... ...Fats
1 @ 5:30am
2 whole eggs......................12............2......... ..9
6 egg whites......................36............6....... ....0
1.5 Potato ........................4.5..........39..........0
1/5 Medium Onion............... 0.2...........2.........0.02
3 oz Cube Steak................. 20............0..........7
32 oz Water........................0.............0...... ....0
......................................72.7........ .49.......16.02
2 @ 8:00am
½ Cup Cottage Cheese.........14............5..........0
1 Pack Oatmeal....................4............19........ .2
12 Baby Carrots...................1.............9......... 0.3
32 oz Water........................0.............0...... ....0
.......................................19......... ...33........2.3
3 @ 10:00am
8 oz Chicken Breast.............46.............0..........7
4 Cups Spinich.....................2.............3....... ...0
10 Sprays Salad Dressing.......0.............2..........1
1 Slice Protein Bread.............6............18..........1.5
32 oz Water........................0.............0...... .....0
........................................54........ ...23.........9.5
Cardio @ 10:15
4 @ 11:30am
2 scoops Whey Shake..........52............6...........3.5
32 oz Water.......................0..............0...... .....0
1 Activia Yogurt..................6.............27.......... 3
.......................................58......... ...33.........6.5
5 @ 3:00pm
1 can Tuna ........................26............0..........1
1 tbsp light Mayo .................0.............1..........4
2 slices protein bread...........12............36..........3
32 oz Water........................0.............0...... .....0
.......................................38......... ...37..........8
Weights @ 5:30pm
6 @ 6:30pm
9 oz London Broil ...............80.7..........0..........22.5
½ Cup Cottage Cheese ........14............5...........0
1 cup asian meddly veg .........2............6............2
2 tbsp sugar free katsup........0............2............0
2 tbsp Udo's Choice..............0.............0...........28
32 oz Water........................0.............0...... ......0
.......................................96.7....... ..13..........50.5

Total:..............................338.4........1 88........92.82

Calories..........................1353.6.........7 52.......835.38.......2940.98

[jamyjamjr]

bmr, tdee??

[Panzaram]

bout the third post down I estimate my BMR between 3281 and 3768 TDEE being somewhere between light and moderate 1.35-1.55 multipliers. I work out 4 times week but the workouts are not to intense due to being careful with my knee. upper body I work harder.

[jamyjamjr]

thats a big gap for your tdee, im guesing the numbers in the 3000's are u tdee.. bmr is what your number is before u multipy, u would need that so u know what to eat on days u dont workout