Help with a high protein diet

[conrad]

Hi there, i have been on the borad for a wile not, well exaclty one year as ive got a free trial platium memebrship, anyweys. I have learnd a hell of a lot over the past year from training to eveything. One thing is im have trouble with diet i want to stick to. Im slighlty heaveir than i want to be. SO i wana burn of excess fat.

Im currenlty 20
240lbs 25% bf
5ft 11

I do go the gym and try and work out a few night per week but since im not eating right ive got no moviation. I take the odd protein drink and have sum supps.

I know to loose weight is high protein, low carb diet eating chicken turkey, red meet etc

My problem is dont know how to structure the diet as to how much to eat and when to eat it.

I am on work placement from uni so i am getting out of bed at 6.30am everyday and working til 4.30. Work isnt that strcit so i can drive home at lunch time etc to get proper food.

COuld anybody help me out to plan a successful diet as im in desperate need to loose the extra pounds. Also if there's any good supps like protein, glutamine, BCAA etc etc that will help, dont be hestant to trhow them in

Thanks for anybody will some input

thanks

 

[fallingeggs]

first thing you should do is find out your BMR so you now how many cals you should intake. This link will help with that --->
http://michaelandkendra.com/BMRCALC/bmrcalc.htm

your bmr comes out to be 3600 (if you lift 3 times a week and do some cardio) so you would want to eat about 2500 - 3000 cals each day and you will lose fat.

you can also put in the macros you are looking to have and it will tell you how many grams of fat/carbs/protein you need. i would say to start off and put in 30%fat/25%carbs/45%protein (note: you can use whatever macros you want, seach around and find out what you think works best). which will give you about 80 grams of fat, 160 grams of carbs, and 280 grams of protein.

next would be to use www.fitday.com
this will help you find out how many grams of each thing you are eating each day. it is a pain in the ass but after 2 weeks of doing it you will have a pretty good idea on how everything is and you will not have to use it.

you should try and get 6 meals each day, each 2 to 3 hours apart, and about 450 cals each meal. i personally tend to frontload my carbs, therefore the only carbs i get at night are veggies. some people like doing it this way, some dont, find out what you think is best for you.

because you are plat, you can seach around on the forum and find a lot of good sample diets that you can look at to get a good idea on how it all fits together. read some of the journals.

carbs should some from potatos, brown rice, whole wheat pasta and bread. read up on EFAs and get thoes into your diet. and watch the amount of saturated fat you eat each day (i believe max should be 20g a day?). chicken is your friend, and so are seasonings.

also what does your weightlifting and cardio look like? each is very important to getting the fat off.

if you need calcification or have any questions; ask.

 

[fallingeggs]

also the only supp you might need is protein powder... but only use this if you have NO TIME at all to get a meal in. use it as a last ditch effort. you do not need anything else for right now.