please check my diet

[--->>405<<---]

233lbs 27%bf

233 x .73 = 170.09(lbs LBM)

170.09 x 15 = 2551 cals (rough maintenance)

well go with 2200cals for u at 50/30/20 pro/carb/fat

2200cals
275g pro
165g carb
48g fat

u need to re-post another diet hitting these macros. the way u do a split is once u figure out what ur split will be, u simply multiply the total cals by each respective percentage.

so if 2200cals at 50%protein then 2200 x .5 = 1100

1100/4 = 275g protein

this deficit will be enuff for u to start dropping fat. dont worry about reducing ur carbs any more than theyre set above. at 27% bf it should not be hard to coax ur body to let go of fat. simply eating a clean diet and moving should accomplish that.

now lets see a diet!

[doingwork12]

when you say 50 protein 30 carb and 20 fat

what does the actual 50 mean?

[--->>405<<---]

when you say 50 protein 30 carb and 20 fat

what does the actual 50 mean?

dude i dont mean to sound mean but u really need to try to apply ur brain a little bit more man.. we've explained this several times and this is the last time i am gonna explain it to u so pay attention!

50/30/20 pro/carb/fat split =

1. 50% of total calories from protein

2. 30% of total calories from carbs

3. 20% of total calories from fat

50 + 30 + 20 = 100 (which is 100% of your calories)

if u are eating 2200calories then 2200 is the total amout of calories you are eating. therefore if u are eating 50% of these 2200calories from protein then u have to multiply total calories (2200) by 50% which is done like this:

2200 x .50 = 1100 (calories from protein)

so now u know 1100 of ur calories come from your protein. u also know 1 gram of protein = 4 calories

so in order to figure out how many grams of protein are in 1100 calories u simply divide 1100 by 4 to get 275

this means u eat 275 grams of protein..

do you understand??

[doingwork12]

sorry 405 i was actually talking to the guy on the last page.. i didnt see ur comment...but anyways... i got it now...275grams protein per day..165 grams carbs and 110 grams fat..

now i need to figure out how to split that up over 5-6 meals

any ideas carbs im good with lol.. thats easy... but 45-55 grams protein per meal.. thats alot... thats like a piece of chicken breast and a protein shake at every meal....

and fat will be hard too... i heard of putting an egg in your shake and all the flax oil stuff and what not... but i really have no knowledge of all that....

im not asking anyone to build me a diet but can i get some ideas for foods to fufill the macros

[doingwork12]

i just realized i did the math wrong 250 protein 150 carbs and 40 fat...

[--->>405<<---]

well go with 2200cals for u at 50/30/20 pro/carb/fat

2200cals
275g pro
165g carb
48g fat

try something like this:

lean bround beef, egg whites, whole egg, oats,

chikn breast, sweet potato, spinach

ground beef, brn rice

canned tuna, sweet potato

chikn breast, spinach salad

low fat cottage cheese , almonds

these are all good examples of meals.. all u have to do is figure portions, etc...

[doingwork12]

okay thanks alot... whats the diffence with the whole egg? what do i do with 1 whole egg.... hard boiled eggs are easy but what do i do with the one whole egg?

those are all food i was eating before some one suggested the 5o carbs or less deal last week but i was probably eating to much of it all to be honest

[-KJ-]

okay thanks alot... whats the diffence with the whole egg? what do i do with 1 whole egg.... hard boiled eggs are easy but what do i do with the one whole egg?

those are all food i was eating before some one suggested the 5o carbs or less deal last week but i was probably eating to much of it all to be honest

The whole egg will carry more protein and all the healthy fats associated with the egg yolk..
I like scramble egg. I separate 4 whites and add 1 whole egg and cook it up.