Hello all, it's been a long time since I have been active on the board and a lot has changed over the years, one being i'm no longer the picture of health I once was. Anyway, i'm done with not feeling well bla bla bla...

6'0 260lbs - That's crazy to type..but oh well..it is what it is..looking to get back into shape so this diet needs to be solid. based on my current stats and using the following formulas, my needs should be:

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

66 + 6.23 x 260 (1619) + 12.7 x 72 (914.4) - 6.8 x 35 (238) = 2361.4kCals

So 2,361kCals is my caloric needs to maintain weight (getting old sucks, I miss the old days of 2600+ to maintain.)

Now seeing as I need to lose weight, generally in the past I would drop kCals by 300-400 to start then drop as needed to adjust. I am thinking 2200ish to start?

Any good foods out there I am unaware of? Let me know, Kale is something I enjoy so I have added that in here, my first draft of a diet plan is

Wakeup

Water and Glutamine, Coffee perhaps (no sugar)

Training:

Weights/30m Cardio

Meal 1 (PWO):

ON Whey Protein w/ Dextrose - 417kCals 0.8g Fat 68.7g Carb 34.5g Pro

Meal 2 (PPWO):

7oz Chicken w/ 1/2c White Rice - 490kCals 5.2g Fat 62g Carb 44.5g Pro

Meal 3:

Tuna w/ 1Tbsp Flax - 275kCals 16.5g Fat 0g Carb 32.5g Pro

Meal 4:

7oz Chicken w/ 1oz Almonds, Kale or a Fiberous green veggie - 370kCals 19.3g Fat 6g Carb 44.5g Pro

Meal 5:

ON Whey Protein w/ 1Tbsp Flax - 345kCals 15g Fat 2g Carb 46g Pro

Meal 6:

1.5c Egg Whites w/ Spinach, 1Tbsp Flax - 323kCals 14g Fat 7.9g Carb 39.8g Pro

2,220kCals 70.8g Fat 146.6g Carb 241.8g Pro

29% Fats 26% Carbs 44% Pro


That's a start, now get at it you pros, tear it apart