Looking for diet advice

[bunndiesel]

Some helpful members recommended I get in check with my nutrition if I really wanted to get serious about lifting so here I am. I'm 22 6'0 252lb members guess that I'm around low mid 20's in body fat I have been lifting for 5 or more years. My biggest issue which Im trying to cut out is drinking I probably drink 45+ beers, mix drinks a week. So this is what my diet has been like this past week it probably needs some serious work. Ill also be in the workout forum for help in that department.

9am- 6 whole eggs 2 slices of 12 grain bread 16oz 1% milk
12pm- 6oz tuna on 2 slices of 12 grain bread and 1tbs of ranch
3pm- nonfat Dannon Greek yogurt with some granola
4pm -Workout- 5 grams mono creatine 3 grams beta alanine 400mg caffeine 20oz Gatorade
530pm -20 grams whey with milk 5 grams bcaa's 2 grams glutamine
630pm -8oz ribeye or 8oz sirloin or 8oz chicken large yam or potato or whole grain pasta 16oz 1% milk
9pm - nonfat Dannon Greek yogurt with some granola
11pm - 20 grams whey with milk 11 grams BC+EAA

[MickeyKnox]

Some helpful members recommended I get in check with my nutrition if I really wanted to get serious about lifting so here I am. I'm 22 6'0 252lb members guess that I'm around low mid 20's in body fat I have been lifting for 5 or more years. My biggest issue which Im trying to cut out is drinking I probably drink 45+ beers, mix drinks a week. So this is what my diet has been like this past week it probably needs some serious work. Ill also be in the workout forum for help in that department.

9am- 6 whole eggs 2 slices of 12 grain bread 16oz 1% milk
12pm- 6oz tuna on 2 slices of 12 grain bread and 1tbs of ranch
3pm- nonfat Dannon Greek yogurt with some granola
4pm -Workout- 5 grams mono creatine 3 grams beta alanine 400mg caffeine 20oz Gatorade
530pm -20 grams whey with milk 5 grams bcaa's 2 grams glutamine
630pm -8oz ribeye or 8oz sirloin or 8oz chicken large yam or potato or whole grain pasta 16oz 1% milk
9pm - nonfat Dannon Greek yogurt with some granola
11pm - 20 grams whey with milk 11 grams BC+EAA

Yup, you'll need to work on that..lol

Figure out your Total Daily Energy Expenditure (TDEE) and reduce it by 3-500 cals. That's the short version.

Develop a clean solid diet and exercise routine and you'll be off to the races.

Use Fitday.com for your macros and set up your current diet then post it up for tweaking here.

[bunndiesel]

Will do how do you think my protein/carb/fat intake is whats to high whats to low. I use to basically drink eat what ever but I also use to power lift didn't worry about body fat just numbers but im trying to start bodybuilding.

[MickeyKnox]

No idea. You need to do some work bro. Figure out the macros first, then you can get some help here. No one is going to figure out your macros fro you.

Use Fitday like i suggested. Then you and everyone else will have a better idea of what youre eating and what could be improved upon.

[MickeyKnox]

Forgot to include, Myfitnesspal.com is another good site that assist you in developing a diet with macros.

[bunndiesel]

NAME AMOUNT UNIT CALS FAT(G) CARBS(G) PROT(G)
Totals 3102 97.4 306.1 264.7
Tuna, canned
1 can (6.5 oz), drained 186 1 0 41
Milk, 1% fat
6 cup 615 14 73 49
Bread, multigrain
4 large slice 321 5 59 13
Egg, whole, boiled
6 large 463 32 3 38
Salad dressing, KRAFT Ranch Dressing
1 tbsp 74 8 1 0
Greek Yogurt
2 serving 260 0 40 24
Yam, cooked, boiled, drained, or baked, with salt
6 oz 194 0 46 3
Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, select, raw (a.k.a. Sirloin steak, Sirloin strip)
8 oz 429 25 0 47
whey protien
2 serving 260 8 18 44
Granola with Raisins, lowfat, Kellogg's
1 cup 300 4 66 7


EXERCISES Calories Sets Reps Weight
Strength Training
Flat Dumbbell Press 1 12 85
Flat Dumbbell Press 1 12 90
Flat Dumbbell Press 1 12 100
Flat Dumbbell Press 1 10 110
Incline Bench Press 1 12 155
Incline Bench Press 1 12 165
Incline Bench Press 1 10 175
Incline Bench Press 1 8 195
Decline Dumbbell Fly 1 15 30
Decline Dumbbell Fly 1 15 35
Standing Medium-Grip Barbell Curl 1 8 85
Standing Medium-Grip Barbell Curl 1 8 90
Standing Medium-Grip Barbell Curl 1 8 95
Standing One-Arm Hammer Curl 1 12 50
Standing One-Arm Hammer Curl 1 12 55
Standing One-Arm Hammer Curl 1 10 55
Standing One-Arm Curl, Low Pulley 1 15 15
Standing One-Arm Curl, Low Pulley 1 15 15
TOTALS: 0 0 18 206 1,565

[awol]

You will need to cut the drinking out mate. Not only does it **** with your stamina & motivation, it will turn to fat...