Diet Advice

[Gawd]

Alright, so stats are:
Age: 23
Height: 6'2"
Weight: 262 lbs
BF: 21 - 26(depending on the testing method)

I'm looking to have a high protein, med fat and med carb diet, somewhat calorie defecit.
On my off/cardio days it will be low carbs, higher fat and protein.

Here is an example of what I was planning but it looks like the cals would be too low. Trying to think of some ways to bring it up.

Breakfast
1 cup Oatmeal, 1 Scoop Whey Iso

Postworkout
2 scoops Whey ISO
250ml 1% milk
little honey
1 TBS 3-6-9 Oil

Lunch
2 Cans Drained Light Tuna
2 TBS Reduced Fat Mayo
2 TBS Relish
Some chopped Tomato, Onion, etc

Snack
3 Whole Eggs

Dinner
8oz Sirloin Steak (or Bison on Cardio/Off Days)
Medium Sweet Potato (Handful of Almonds on Cardio/Off Days)

7PM
2 Scoops Whey ISO
250ml 1% Milk
Flax Oil

Before Bed
1 Scoop Casein w/ Water

*Also will be taking Fish Oil caps, pre-workout drink(Allmax Muscle Prime), etc.*

 

[BodyND]

Alright, so stats are:
Age: 23
Height: 6'2"
Weight: 262 lbs
BF: 21 - 26(depending on the testing method)

I'm looking to have a high protein, med fat and med carb diet, somewhat calorie defecit.
On my off/cardio days it will be low carbs, higher fat and protein.

Here is an example of what I was planning but it looks like the cals would be too low. Trying to think of some ways to bring it up.

Breakfast
1 cup Oatmeal, 1 Scoop Whey Iso

Postworkout
2 scoops Whey ISO
250ml 1% milk
little honey
1 TBS 3-6-9 Oil

Lunch
2 Cans Drained Light Tuna
2 TBS Reduced Fat Mayo
2 TBS Relish
Some chopped Tomato, Onion, etc

Snack
3 Whole Eggs

Dinner
8oz Sirloin Steak (or Bison on Cardio/Off Days)
Medium Sweet Potato (Handful of Almonds on Cardio/Off Days)

7PM
2 Scoops Whey ISO
250ml 1% Milk
Flax Oil

Before Bed
1 Scoop Casein w/ Water

*Also will be taking Fish Oil caps, pre-workout drink(Allmax Muscle Prime), etc.*

???????

 

[BodyND]

Ok please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your " diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6.0 160lbs at 14% bf... so i would multiply 160 by .14
160 – 22.4 =137.6 lean body weight
137.6 / 2.2 = 62.5 lean mass in kg
160 + (21.6 x 62.5) = 1510 TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet for critiquing and finalization...
please include macros and times just as before...