Hey guys,
So i been reading for a while and trying to learn, but with all the info and conflicting info its quite difficult so i figured id just ask someone. I used to work out alot, and i got older and busy with life so i gained a little weight.
my stats are:
30 years old
6 feet tall
205 pounds
dont have a fat measuring device but scale says 25% i know thats not very accurate tho, im mostly skinny but with a bit of a gut.
I have just started this diet over the last couple weeks and would like some info on it and any other advice.
breakfast at about 6:30am
4 eggs scrambled with extra virgin olive oil:
402 cals - fat 28 - pro 28
kale: 70 cals - fat 1 - carbs 14- pro 5
cherry tomatoes: 40 cals - carbs 10 - pro 2
extra virgin olive oil 120: cals - fats 14
512 cals - fats 43 - carbs 24 - pro 35
snack around 9:00
1/2 cup steel cut oats 300 cals - carbs 50
1 cup mixed berries 70 cals - carbs 17 - pro 1
protein powder 120 cals - pro 30
totals 490 cals - carbs 67 - pro 31
snack and dinner combined at noon and 5pm
chicken breastx2 560 cals - fats 6 - 110 pro
mixed vegx2 236 cals - carbs 48
avacado 289 cals - fat 25 - carbs 15 - pro 5
totals 1085 cals - fats 31 - carbs 63 - pro 115
daily totals - 2087 cals - fats 74 - carbs 154 - pro 181
bmr is 2061
tdee is 3194
4 litres of water dranken daily. maybe a glass of whole milk a week.
i would like to cut down on weight first and then focus on strength.. well, i think anyways. i will post my workout routine in the appropriate forum as well in the coming days to make that better too. sometime i do switch things up like i will have a couple pieces of fish instead of chicken, also switch up the veg sometimes. I try to keep all my meals within an 8-9 hour window. i have read alot about IF diet, and also that i dont sleep well or feel good in the mornings when i eat in the eve. i feel very sluggish the next day.
Also I workout after work at about 6pm, how does that effect things.
Thank you in advance for your help!
So i been reading for a while and trying to learn, but with all the info and conflicting info its quite difficult so i figured id just ask someone. I used to work out alot, and i got older and busy with life so i gained a little weight.
my stats are:
30 years old
6 feet tall
205 pounds
dont have a fat measuring device but scale says 25% i know thats not very accurate tho, im mostly skinny but with a bit of a gut.
I have just started this diet over the last couple weeks and would like some info on it and any other advice.
breakfast at about 6:30am
4 eggs scrambled with extra virgin olive oil:
402 cals - fat 28 - pro 28
kale: 70 cals - fat 1 - carbs 14- pro 5
cherry tomatoes: 40 cals - carbs 10 - pro 2
extra virgin olive oil 120: cals - fats 14
512 cals - fats 43 - carbs 24 - pro 35
snack around 9:00
1/2 cup steel cut oats 300 cals - carbs 50
1 cup mixed berries 70 cals - carbs 17 - pro 1
protein powder 120 cals - pro 30
totals 490 cals - carbs 67 - pro 31
snack and dinner combined at noon and 5pm
chicken breastx2 560 cals - fats 6 - 110 pro
mixed vegx2 236 cals - carbs 48
avacado 289 cals - fat 25 - carbs 15 - pro 5
totals 1085 cals - fats 31 - carbs 63 - pro 115
daily totals - 2087 cals - fats 74 - carbs 154 - pro 181
bmr is 2061
tdee is 3194
4 litres of water dranken daily. maybe a glass of whole milk a week.
i would like to cut down on weight first and then focus on strength.. well, i think anyways. i will post my workout routine in the appropriate forum as well in the coming days to make that better too. sometime i do switch things up like i will have a couple pieces of fish instead of chicken, also switch up the veg sometimes. I try to keep all my meals within an 8-9 hour window. i have read alot about IF diet, and also that i dont sleep well or feel good in the mornings when i eat in the eve. i feel very sluggish the next day.
Also I workout after work at about 6pm, how does that effect things.
Thank you in advance for your help!