need help with diet

[ozcroboy]

hey guys

im 31yrs old, 6ft 1, 91kg.

just wondering if you could assess my diet and training as im having trouble with dropping body fat especially round the belly. i want to continue to gain size but cut up a bit. i got the pinch test done and i was 26mm and want to cut that way down to about 15mm. quik run down below

breaky

4 eggs
1 x piece of ham
1 x 30g protein shake

lunch

low fat subway sub or grilled chicken salad

afternoon tea

300g steak and veges

dinner

large salmon salad
30g protein shake


workouts:

4 day split program with a protein shake after each. also a creotine during training

2 x 20min runs at about 10km/h a week

i did get in a bad habit of binge drinkin most weekends but i usually drank low carb beers or spirits with diet coke. canning that now to try and help

any ideas or suggestions?

 

[SouthernLord]

Subway sucks. So does binge drinking.

Figure out your daily caloric requirements and go from there. Use this formula.

***Use the following equation to calculate your Basal Metabolic Rate***

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)

The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wek)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)

So now we have your BMR X Activity Factor = TDEE