need a diet plan please help

[adam12kyle12]

i just added up all macros for the diet u posted except for fish oil and casein the total was 2560 cals and my tdee with 500 back is 2589 so thats close but when i add in fish oil,casein and natty pb what if it goes up another 200cals or so and im at 2800 cals is that going to be too many cals i used 6oz chicken breast instead of 8oz but will i need cut some cals by lowering serving amounts of the oatmeal or broccoli to get as close to 2589cals as possible? and can i just buy frozen food bags of broccoli or does it need to be fresh? please let me know i am going to grocery store and gnc tomorrow to get everything i need to start this diet thankyou for ur help

[adam12kyle12]

as my body fat raises or lowers my bmr and tdee changes so then my calorie intake will change so as my body fat gets closer to 10% i will need to lower the amounts of food to match 500 off of total tdee right? i think i am understanding all of this and how it works now but if i wanted to bulk up after i get to 10%bf i would take in more calories? then my bf would go up also though wouldnt it ? sorry for all the questions but u seem to be very knowledgeable and i hear that eating correctly is about 80%and lifting the other 20% so just want to make sure i am eating right because i have been working out for 2 years 5days a week and look nothing like the pic u have posted of urself and my goal is to get there so thanks again and i wont post another question but will post results from the diet u gave me in a month or so

[mg1228]

as my body fat raises or lowers my bmr and tdee changes so then my calorie intake will change so as my body fat gets closer to 10% i will need to lower the amounts of food to match 500 off of total tdee right? i think i am understanding all of this and how it works now but if i wanted to bulk up after i get to 10%bf i would take in more calories? then my bf would go up also though wouldnt it ? sorry for all the questions but u seem to be very knowledgeable and i hear that eating correctly is about 80%and lifting the other 20% so just want to make sure i am eating right because i have been working out for 2 years 5days a week and look nothing like the pic u have posted of urself and my goal is to get there so thanks again and i wont post another question but will post results from the diet u gave me in a month or so

yea u can adjust as ur weight changes---but it wont b a whole lot----if ur gonna bulk u would normally start off at 500 over tdee---usually when u bulk there will b some fat along with the muscle but u can minimize it with clean cals and cardio----dont worry about the questions, if u got em keep em comin---take a look at my bfor and after pics in the members pictures section---im just a normal guy like u and wanted the same results but didnt know how to eat until the guys on this forum helped me out and i started eating a similar diet to the one ive given u

[adam12kyle12]

what r clean carbs? when i add the cals for pb and casein that will put me around 2800 cals a day and my tdee is 2589 so should i try cut some of the cals by lowering the amount of broccoli oatmeal and rice to get as close to my tdee of 2589? and should i eat the same on days i dont lift because dont complex carbs turn to fat if u dont burn them off

[mg1228]

what r clean carbs? when i add the cals for pb and casein that will put me around 2800 cals a day and my tdee is 2589 so should i try cut some of the cals by lowering the amount of broccoli oatmeal and rice to get as close to my tdee of 2589? and should i eat the same on days i dont lift because dont complex carbs turn to fat if u dont burn them off

do a search on low gi foods---sweet potatos, oats, ww bread,----dont cut fibrous carbs----just repost ur diet like u got it and we will help u adjust it

[adam12kyle12]

ok here is the diet u gave me and it comes to a total of 3020 cals my tdee 3089 500 off of that puts me at 2589cals aday so with ur diet plan im 500 oevr on cals so please tell me which foods to lower to put me at 2589 cals thanks
meal 1 pro/fat/carb/cal

2scoops whey 54/5/6/280
1/2 cup oatmeal 2 /1/13/75

meal 2

2 eggs 12/8/4/140
4egg whites 24/16/4/280
1/2cup oatml 2/1/13/75

meal 3

60z chkn brst 35/3/0/164
2cup brocc 10/1/18/102
3gr fishoil 0/3/0/30

meal 4

60z chkn brst 35/3/0/164
1cup brocc 5/1/9/51
3/4cup brnrice 4/1/30/180

workout

meal 5

2scoop whey 54/5/6/280
3/4 cup oats 3/2/17/100
3gr fishoil 0/3/0/30

meal 6

6ozchkn brst 35/3/0/164
2cup brocc 10/1/18/102
3gr fishoil 0/3/0/30


meal 7

1scoop casein 27/2/3/140
2tbsp natty pb 7/16/6/200
3grfishoil 0/3/0/30


havent bought casein yet so i used macros from whey because u said there pretty close and on back of fishoil bottle there is no info on amount of carb or protein thats why i have zero so if u can tell me which ones to lower and by how much to get me at 2589cals per day that would be great thanks agsin

[mg1228]

ok here is the diet u gave me and it comes to a total of 3020 cals my tdee 3089 500 off of that puts me at 2589cals aday so with ur diet plan im 500 oevr on cals so please tell me which foods to lower to put me at 2589 cals thanks
meal 1 pro/fat/carb/cal

2scoops whey 54/5/6/280
1/2 cup oatmeal 2 /1/13/75 what kind of oats? macros look weird--should b 150 cals 5pro 27ca 3fat

meal 2

2 eggs 12/8/4/140 eggs usually dont have carbs--check macros
4egg whites 24/16/4/280 dont think ur macros are right--shoul b more like 100cals no fat no carbs
1/2cup oatml 2/1/13/75 macros ?
meal 3

60z chkn brst 35/3/0/164 good
2cup brocc 10/1/18/102check macros--not sure which number is pro/c/f
3gr fishoil 0/3/0/30 good

meal 4

60z chkn brst 35/3/0/164good
1cup brocc 5/1/9/51check macros
3/4cup brnrice 4/1/30/180good

workout

meal 5

2scoop whey 54/5/6/280
3/4 cup oats 3/2/17/100macros
3gr fishoil 0/3/0/30

meal 6

6ozchkn brst 35/3/0/164macros good
2cup brocc 10/1/18/102see above
3gr fishoil 0/3/0/30


meal 7

1scoop casein 27/2/3/140
2tbsp natty pb 7/16/6/200good on macros
3grfishoil 0/3/0/30macros good

havent bought casein yet so i used macros from whey because u said there pretty close and on back of fishoil bottle there is no info on amount of carb or protein thats why i have zero so if u can tell me which ones to lower and by how much to get me at 2589cals per day that would be great thanks agsin

see bold type above---these macros seem off---also list which number is pro/c/f---total up all cals protein carbs fat and list at the bottom----need to get these macros accurate before we add or subtract anything

[mg1228]

i just added up all macros for the diet u posted except for fish oil and casein the total was 2560 cals and my tdee with 500 back is 2589 so thats close but when i add in fish oil,casein and natty pb what if it goes up another 200cals or so and im at 2800 cals is that going to be too many cals i used 6oz chicken breast instead of 8oz but will i need cut some cals by lowering serving amounts of the oatmeal or broccoli to get as close to 2589cals as possible? and can i just buy frozen food bags of broccoli or does it need to be fresh? please let me know i am going to grocery store and gnc tomorrow to get everything i need to start this diet thankyou for ur help

u can get the frozen broccoli---casein should b real close on macros as the whey---natty pb is will say natural and should have no more than 1gr sugar--ingredients should say peanuts and salt--macros are usually 190-200 cals per 2 tspn 16-18gr fat 6gr carbs 5-7gr protein