No idea about a diet

[apollodeluxe]

Height: 6”2
Weight: 214
Age: 26
Sex: M
BMR: 28.4
Activity Factor: Active
TDEE: 1010.38
Goal: Goal is to get down to about 185 with a good lean muscle, while being cut.
Training Experience: Been working out for about 6 months after taking about a year off. I work about 4 to 5 days a week and cardio 2 or 3 days. I am ready to step it up but I want to have a balanced diet to go with it.

Meal 1:
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Meal 2:
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Meal 3:
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Meal 4:
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Meal 5:
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Meal 6:
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[apollodeluxe]

Point me in the direction of some good links and i can build it, i'm not trying to make someone do my work, because I want to learn. But just trying to get a beginners push on this.

 

[apollodeluxe]

this is what I've been doing but I'm really not liking it and a lot of people think it isn't up to par with what I'm looking for.

Breakfast - Cream Of Rice With Sausage And Banana [substitute meal]
2/3 cup Cream of Rice Cereal - Cooked with Water 85 Cal – [substitute food]
1-1/4 cups 1% Milk 129 Cal – [substitute food]
2 – Pork Sausage Patties 183 Cal – [substitute food]
2 – Medium Bananas 210 Cal – [substitute food]


Lunch - Grilled Chicken Sandwich With Tomato And Papaya [substitute meal]
2 – Grilled Chicken Sandwiches 634 Cal [recipe] [substitute food]
3/4 cup Papaya Cubes 41 Cal – [substitute food]


Snack - Cottage Cheese And Fresh Blackberries [substitute meal]
1-1/2 cups Light N' Lively 1% Fat Cottage Cheese with Added Calcium 240 Cal – [substitute food]
1/2 cup Blackberries 31 Cal – [substitute food]


Dinner - Grilled Sirloin Steak With Dinner Roll And Broccoli [substitute meal]
3 servings Plain Grilled Sirloin Steak 548 Cal [recipe] [substitute food]
3 – Small Dinner Rolls 232 Cal – [substitute food]
1-1/2 cups Chopped Broccoli 82 Cal – [substitute food]


Saturday, October 11
Breakfast - Plain Pancakes With Watermelon And Milk [substitute meal]
3 – Plain Pancakes 431 Cal [recipe] [substitute food]
2 tsp. Hungry Jack Light Butter Flavored Maple Syrup 17 Cal – [substitute food]
1-1/3 cups Skim Milk 120 Cal – [substitute food]
3/4 cup Diced Watermelon 34 Cal – [substitute food]


Lunch - Grilled Ham And Swiss Sandwich With Tomato Wedges [substitute meal]
2 – Grilled Ham and Swiss Cheese Sandwiches 728 Cal [recipe] [substitute food]
5 – Red Tomato Wedges 28 Cal – [substitute food]


Snack - Ham & Swiss Cheese [substitute meal]
3 pieces Oscar Mayer Honey Ham Lunchmeat 70 Cal – [substitute food]
4 oz. Low Fat Swiss Cheese-Diced 203 Cal – [substitute food]


Dinner - Beef Kabobs With Brown Rice And Asparagus [substitute meal]
2 servings Beef Kabobs 643 Cal [recipe] [substitute food]
1 cup Cooked Brown Rice 218 Cal – [substitute food]
3 – Asparagus Spears 10 Cal – [substitute food]


Sunday, October 12
Breakfast - Shredded Wheat, Pork Roll And Apples [substitute meal]
1 – Shredded Wheat Cereal 80 Cal – [substitute food]
1 cup 1% Milk 103 Cal – [substitute food]
4 oz. Roasted Pork Shoulder Roll 325 Cal – [substitute food]
1/2 cup Chopped Apples 32 Cal – [substitute food]


Lunch - Beef Tip Frozen Dinner With Egg Noodles And Fruit Salad [substitute meal]
2 – Healthy Choice Portobello Beef Tips Dinners 540 Cal – [substitute food]
1/2 cup Fruit Salad-Canned with Juice 62 Cal – [substitute food]
1/2 cup Egg Noodles 110 Cal – [substitute food]


Snack - String Cheese And Carrots [substitute meal]
5 – Sargento Snacks Reduced Fat Mozzarella String Cheese Sticks 250 Cal – [substitute food]
1-1/2 cups Baby Carrots 80 Cal – [substitute food]


Dinner - Salmon With Pimento And Crisp Green Beans [substitute meal]
3 servings Salmon with Pimento (3 oz.) 485 Cal [recipe] [substitute food]
4 – Medium Whole Wheat Dinner Rolls 302 Cal – [substitute food]
1-1/2 cups Green Beans 66 Cal – [substitute food]

 

[Rage-Of-Sparta]

wow
thats a lot of words
getting lean=calories in<calories out
look into cutting some carbs out(especially at night)
keep protein mod/high
throw in healthy fats from almonds, pb, fish oil

look into cycling short/high intensity cardio with
long/low intensity cardio to shock your body
try doing cardio in the morn when you will be most likely to burn
your fat stores for energy

 

[apollodeluxe]

I've searched some of the threads found some ideas for a diet, any good links I could check out?

 

[apollodeluxe]

Maybe something like this? If i need to cut out aout 650 calories what should i cut?

Meal 1
1 slice whole wheat bread
4 egg whites,1 large egg
1 tps olive oil
0.5 cup of oats,1 cup of pineapple juice
Multi-vitamin

Workout

Meal 2
2 scoop of whey protein isolate
1 banana
creatine,glutamine

Meal 3
1 1/2 cup of whole wheat pasta with tomato sauce
8 oz pork tenderloin baked or low fat red meat or fish
1 apple

Meal 4
Protein Bar
1 can of tuna
1 apple

Meal 5
7 oz chicken breast or low fat red meat or fish
1 cup of whole grain rice
0.5 cup of green peas

Meal 6
1 cup of low fat cottage cheese
1 cup of lettuce with low fat dressing

Meal 7
2 scoop of whey protein isolate
22 almonds

 

[Thandie]

Maybe something like this? If i need to cut out aout 650 calories what should i cut?

Meal 1
1 slice whole wheat bread (You don't need the bread)
4 egg whites,1 large egg
1 tps olive oil
0.5 cup of oats,1 cup of pineapple juice(pineapple juice has too much sugar)
Multi-vitamin

Workout

Meal 2
2 scoop of whey protein isolate
1 banana (try to stay with only protein after WO)
creatine,glutamine

Meal 3
1 1/2 cup of whole wheat pasta with tomato sauce (have vegetables or brown rice instead of pasta)
8 oz pork tenderloin baked or low fat red meat or fish
1 apple

Meal 4
Protein Bar
1 can of tuna
1 apple

Meal 5
7 oz chicken breast or low fat red meat or fish
1 cup of whole grain rice (have vegetables here and have starchy carbs in the early part of the day)
0.5 cup of green peas

Meal 6
1 cup of low fat cottage cheese
1 cup of lettuce with low fat dressing

Meal 7
2 scoop of whey protein isolate (If you have casein protein, the protein will be realeased while you're sleeping and your muscles won't be starved.)
22 almonds

This is looking much better. I made some changes in red..

 

[cobracock1979]

I would agree with everything Thandie says, also

add waxy maize (g50mg) to PWO shake
Just drop all the furuit alltogether bro
Need more essential fats, ir fish oil, peanut butter, almonds. Take these in the evening rather that the early par of the day
replace the protein bar/ apple meal with something else ie meat+ fibrous vegetable

bro,

come back with the afjusted diet and all the macro's - ie feed all the food into fitday.com and come back to us.

Show us u have put the work in bro
Add peanut butter to your casein shake at night for slower absorption