Having problems with diet please help me out.

[Makaman]

so far this is what i got.

650am Cardio

7:30am-1 cup oatmeal+2 scoops of whey

10am-6oz chicken+2 cups green beans+1 cup brown rice

1pm-1cup Tuna+1cup green beans+1 Tbs oliveoil

4:30pm- 2 scoops whey protien+1 scoop of oatmeal

5:30pm- Kick boxing class where we do some good cardio.

6:30pm-Class ends- Should I add PWO shake? my class is basiclly cardio. If i add PWO shake do i add this into my total calories? I hear it does not count?

7:30pm-chicken breast 6 oz+ salad w/ broccolli or spinach.

7:45 Brazilian Jiu Jitsu class another good amount of cardio. Class ends 915pm.

1030pm Usually when I sleep .5 cup cottage cheese w/ low sodium+5 egg whites.

Totals WITHOUT PWO shake are
Total cal 2110
48g fat 22%
140g Carbs 22%
280g Protien 56%

I need about 500 more calories. Im not sure where to add them? are my number off? is 56% prot to much? i honestly dont know. My stats are. 265lbs 6'5 BTW i dont workout atm im just doing alot of cardio as you can tell about 3 times a day atm. Thanks!!!

 

[Kabeetz]

Dude... there are so many ways you can do this.. u can make current meals bigger or add meals...

But before that.. start a weight training program..at 6'5" 265 you've got a ton of potential. I am assuming a lot of that 265 is fat if you're trying to lose weight?, but that's OK, if you can gain weight you can gain muscle. Start lifting. go read the training vault stickie in the weightlifting forum. You can add say 1 ounce of almonds, for 190 calories between 1pm and 4:30, u can thereby push the 4:30 meal to 30-45 minutes before kickboxing. And then a post workout protein/carbs shake like ur breakfast is another 500 calories. Yes those calories count. Never take the advice of the person who told u otherwise again, lol. I need me some magic invisible calories in my diet!!

If you are doing three cardio type work outs each day.. which is very difficult to maintain long term and not really advisable... You're going to need A LOT more calories... like 3,500+. And u're gonna burn a lot of muscle... this is really a recipe for extreme strength reduction here, IMO.

Do yourself a favor and drop the morning cardio or kickboxing class on days when you have BJJ. If it is a serious MMA class, your schedule should revolve around that... not be worn out for that.

so far this is what i got.

650am Cardio

7:30am-1 cup oatmeal+2 scoops of whey

10am-6oz chicken+2 cups green beans+1 cup brown rice

1pm-1cup Tuna+1cup green beans+1 Tbs oliveoil

4:30pm- 2 scoops whey protien+1 scoop of oatmeal

5:30pm- Kick boxing class where we do some good cardio.

6:30pm-Class ends- Should I add PWO shake? my class is basiclly cardio. If i add PWO shake do i add this into my total calories? I hear it does not count?

7:30pm-chicken breast 6 oz+ salad w/ broccolli or spinach.

7:45 Brazilian Jiu Jitsu class another good amount of cardio. Class ends 915pm.

1030pm Usually when I sleep .5 cup cottage cheese w/ low sodium+5 egg whites.

Totals WITHOUT PWO shake are
Total cal 2110
48g fat 22%
140g Carbs 22%
280g Protien 56%

I need about 500 more calories. Im not sure where to add them? are my number off? is 56% prot to much? i honestly dont know. My stats are. 265lbs 6'5 BTW i dont workout atm im just doing alot of cardio as you can tell about 3 times a day atm. Thanks!!!

 

[Makaman]

Ok thanks for the advice i guess my last question is about the % of prot carbs and fats...what is a good setup? is 50%+ to much??

 

[Kabeetz]

A general starting point is 40% protein/30% carbs/30% fat and adjusting from there. 50+% protein in and of itself is not too high, but I think with all that aerobic activity and bodyweight exercise... you're better off trying to achieve a well balanced macro split like 40/30/30 rather than going low carb.