Quote Originally Posted by baseline_9 View Post
I will give you a guideline of the foods to eat and when to eat them, you will need to look up macros to make it work for you.

Carbs

Oats
Rice
Potatoes
Sweet Potatoes
Yams

Wholgrain Pasta
Wholegrain Bread


Proteins


Whole Eggs
Steak
Chicken Breast
Turkey
Canned Tuna
Canned Salmon
Lean Cuts of Beef
Cottage Cheese

Mince Beef
Mince Chicken (Whole Chicken / Legs / Wings / Breasts)


Fats

Natty Peanut Butter
Olive Oil
Nuts
Avocado


Other Usefull foods

Milk
Brocoli
Beans ( Even Baked Beans ocasionally)
Oranges
Pineapple


07.00 - Carbs / Protein / Fat

10.00 - Carbs / Protein / Fat

13.00 - Carbs / Protein / Fat

16.00 - Carbs / Protein / Fat

19.00 - PWO?? Carbs / Protein

22.00 - Protein / Fat

your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.

Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals

Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26g - 52.5g per meal = 630 - 1260 cals

Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals
Alright thanks a lot. Is the 07.00, 10.00, etc, the time of day?
Also when you add up the calories that comes to 3225 and thats my TDEE. Now dont I have to eat less that that to lose wait? Like 500 less?