Please need help with diet

[superman40229]

Hello,

New to forum I have experience with working out but none with diet.
Im 5feet 9inches tall am currently weighing 260lbs took a about a 3yr layoff
from working out I started back a couple of weeks ago with just eating right. and i feel alot better I need help now refining my diet. My bmr is 2317 to lose 3lbs a week I need to eat around 2091 calories a day 287 gr protein,182 gr carbs and 23 gr of fat a day Im not sure how to add the food in these calculations.

Heres a breakdown of the foods im eating now in no order and im on 2nd shift hrs

Meal 1-oatmeal and banana
Meal 2-eye of round steak,with carrots and greenbeans
Meal 3-4 hard boiled eggs 1 yolk
Meal 4-tuna fish with light mayo ,chopped celery ,pickle,and eggwhite on plain bagel.
workout 30min treadmill and weights
MEAL 5- 2 chicken breast veg, 2tbs peanutbutter and water all day

 

[thelion2005]

Meal 1 - omlette: eggs, veggies. meat and decaf
Meal 2 - OK
Meal 3 - animal flesh and veggies
Meal 4 - OK, but no bagel ... lettuce and veggies
Meal 5 - OK ...make sure pb is real and not full of sugar

Add multi vit and flax oil.

You'll start to dump water and then burn fat over the next 4 weeks.

You'll see veins and get a lean look.

 

[Mr.X]

Hello,

New to forum I have experience with working out but none with diet.
Im 5feet 9inches tall am currently weighing 260lbs took a about a 3yr layoff
from working out I started back a couple of weeks ago with just eating right. and i feel alot better I need help now refining my diet. My bmr is 2317 to lose 3lbs a week I need to eat around 2091 calories a day 287 gr protein,182 gr carbs and 23 gr of fat a day Im not sure how to add the food in these calculations.

May I ask where you got these numbers? Your BMR is 260x12 = 3120 calories/day. Even with a 5 % shave, you're at 2960 calories daily. If you're eating 2100 cal, you're in a 900 calorie +/- deficit. You are officially a candidate to read my starvation post:
http://www.elitefitness.com/forum/showpost.php?p=5718879&postcount=60
http://www.elitefitness.com/forum/showthread.php?t=451495

Heres a breakdown of the foods im eating now in no order and im on 2nd shift hrs

Meal 1-oatmeal and banana
Meal 2-eye of round steak,with carrots and greenbeans
Meal 3-4 hard boiled eggs 1 yolk
Meal 4-tuna fish with light mayo ,chopped celery ,pickle,and eggwhite on plain bagel.
workout 30min treadmill and weights
MEAL 5- 2 chicken breast veg, 2tbs peanutbutter and water all day

your meal plan lacks quantity, for example meal 1, how much oatmeal, how many bananas? be specific and clear on all of it please.

 

[dgatehouse]

You should up your fat intake, 23g a day is not enough. At least 15%-20% of your diet should be fat. I use a higher percentage but everyone's different.

 

[superman40229]

Mr.X

I got the bmr from michaelelias.com Im 36 yrs old and wanted to lose 3lbs a week.Im working out 3-5x a week. And as far as meal 1 im consuming
1cup of oats 80g
300 cal
5g fat
54g of carbs
10g protein 1tsp honey 11g,30cal,9gcarbs,8gsugar and 1 banana
I would appreciate you taking the above foods and put them in the quanity
I need because I dont want to starve my body.

Thanks

 

[cyrex]

Underpromise and over deliver. Don't shoot for 3 lbs/week. While you are at a pretty high weight for your height and 3lbs/week is possible for a while, only shoot for 2. That way you can over deliver with 3 when you work extra hard.

 

[superman40229]

Thanks

I will do that does my bmr sound right now

 

[superman40229]

so my bmr should be 2691 for losing 2 lbs a week.