diet help fellas

[BIGJAKE]

ok here it is i am eating 2 protein shakes a day 44g a piece 4 chicken breast
4 cups mixed veggies and about 10 egg whites daily spaced out into 6 meals.
and usally a 1/2 cup white rice post work out.and i hit 3-4 days cardio 20min
after work out.i can not seem to cut down any weight i dont get it any advice?

 

[irish_pride]

I wouldnt want to be around when you let one rip.

 

[Tom Treutlein]

That was helpful.

Fuck the white rice. Brown rice if anything, but PW? Dextrose and whey protein.

Try doing A.M. cardio 4-5 days a week. Six, if you can handle it. 45 minutes in duration on a treadmill, highest incline possible, walking at 3.5-4.5 MPH. Empty stomach man. Give that a shot.

You also may just need to eat less. How much do you weigh? Count the claories you're eating, and do this...

Bodyweight divided by 2.2 = Weight in kg
Weight in kg x 24 = BMR
BMR x Activity Level = Maintenance Calories

Activity Levels
1.0-1.1 - Sedentary (in bed all day)
1.1-1.2 - Light activity (office work)
1.2-1.3 - Medium activity (on feet most of day - waiter or something)
1.3-1.4 - High activity (construction, carpenter, athlete)

If you're not eating 500 below your maintenance calories, then adjust until you are.

 

[NJRipped]

How many total calories?

ok here it is i am eating 2 protein shakes a day 44g a piece 4 chicken breast
4 cups mixed veggies and about 10 egg whites daily spaced out into 6 meals.
and usally a 1/2 cup white rice post work out.and i hit 3-4 days cardio 20min
after work out.i can not seem to cut down any weight i dont get it any advice?

 

[BIGJAKE]

213lb i am not sure on the cals.i will have to pay a little more attention.
i think i am gonna start am cardio also and do after workout also. treadmill is hard for tho because of my back history i have to do the bike.i can only hit am for about 20 min tho due to having to work at 6 and i have class after work so its really tough to get up to early k for ya tho thanks for the reply