Diet!! help me please!!!

[Sm0k3y13]

Hello guys I started working out about a month and half ago. I'm currently doing the Strong lifts 5x5 routine and I need some help with my diet.

Age: 22
Height: 6'1
Weight: 254
Body fat: 26%-29%

Weight lifting: On Monday, Tues, Fridays.

Squats: 135Ibs (5x5)
Bench Press: 115Ibs (5x5)
Barbell Row: 125Ibs (5x5)
Military Press: 75Ibs (5x5)
Deadlift: 195Ibs (5x5)

Cardio on days off. 3-4 X a week

My weight goal is to get down to 215 - 220 Ibs and 12 - 15% body fat. I want to lose the fat while packing on a lot of muscle.

My diet right now consists of healthy foods like meats, dairy, seafood, veggies, and wholegrain and water thru the entire day.

I don't know how much calories I'm in-taking but I eat 6 meals a day. and that's what I need help with!! I need a diet plan how much calories do i need to shred the fat and pack on muscle.

I used a metabolism calculator and I burn about 3400-3800 calories a day.

Supplements:

Isoflex (protein shake) use it right after workout.

L-Carnitine (use it on empty stomach half-hour before weight workout and also on cardio days.

ANY HELP GREATLY APPRECIATED THANK YOU IN ADVANCE!

 

[Youngncurious]

First off bro you need to take in 500 calories less then your daily intake. Cut out all starchy carbs (white breads, white rice, pasta). Eat healthy carbs but keep it to a minimal. Whole wheat etc. and also eat as much veggies as possible. And you burn 3800 calories a day?? Wtf doing what? That weight should come right off I don't understand it must be a typo. You need nice lean meats, cut out your red meats now. Stick to chicken and fish. Healthy white fish. Look up some macro %.

 

[underattack]

First off bro you need to take in 500 calories less then your daily intake. Cut out all starchy carbs (white breads, white rice, pasta). Eat healthy carbs but keep it to a minimal. Whole wheat etc. and also eat as much veggies as possible. And you burn 3800 calories a day?? Wtf doing what? That weight should come right off I don't understand it must be a typo. You need nice lean meats, cut out your red meats now. Stick to chicken and fish. Healthy white fish. Look up some macro %.

At 254 lbs you dont beed to be that active to burn around 3500 kcal...

 

[underattack]

For a start i think you should aim for 12 kcal/lbs
Eat really clean and u will loose bf.

 

[Youngncurious]

I know plenty people in the 250lb+ club who burn no where near to that amount of calories. Even working out on a normal basses a week.

 

[Sm0k3y13]

I went on that site its called webmd.com it calculates how much ur metabolism burns per day and one of questions asks me if I'm inactive, lightly active, moderate active, very active, or extremely active. I put very active that's working out 6-7 days.. Which that's what I've been doing now working out 3 times a week and on days off I do cardio. I tried inactive it came up to 2600 a day just to see the difference. But that's what I been eating health foods only and I drink water only not other drinks and I did lose weight btw I was 267 with 30 to 31% bf and dropped to 254 with 27% which I measured today. But I've been stuck on the same weight for the past 8 days maybe I need to start eating less calories and start watching how much calories I'm intaking. But thanks for the help and advice guys I really appreciated. I hope I get the results I want in 4 months from now!! I can't wait!!

 

[Sm0k3y13]

And ohh yea if you guys know a website that calculates metabolism more accuratly than the one I went on please let me know!! I really want to know how much I'm burning a day that would help me a lot!!! Thanks!

 

[underattack]

I like lyle mcdonald. He say no mather how much u calculate it will never be any more accurate than lbs * 15