Calories.

[AZchris]

I have lifted on and off for years, but this is the first time that I am getting serious about my diet. I am upping the protein and cleaning up the whole diet, but what should I be shooting for in regard to calories? I'm 6'1, 228 and want to get rid of the fat.

Any help will be appreciated. Thanks.

[sanga]

Hello mate and welcome.

Whats your current diet?

[AZchris]

Heres is what I put together for a meal plan.

Post workout: Protein shake
Breakfast: Oats
Mid Morn: Tuna and brown rice
Lunch: Chicken or tuna, brown rice
Afternoon: Protein shake
Dinner: Chicken, brown Rice, veggies.
Snack: Veggies or a shake before bed.

Shooting for around 2000 Calories a day.

[sanga]

Ok mate, thats a start, first you need to make sure you get a lot more in your diet, use more variation, I would go with macros of 45% protein, 40% carbs and 15% fats, use www.fitday.com to work out your daily calories etc, much easier, bit of hassle at first but once you have the diet down its all good and plus you have a record of it all so adjustments are easy.

The next thing I advise is to read all the diet articles on this forum, you will learn so much.

[LegendKillerJosh]

Heres is what I put together for a meal plan.

Post workout: Protein shake
Breakfast: Oats
Mid Morn: Tuna and brown rice
Lunch: Chicken or tuna, brown rice
Afternoon: Protein shake
Dinner: Chicken, brown Rice, veggies.
Snack: Veggies or a shake before bed.

Shooting for around 2000 Calories a day.

Your breakfast needs a protein source in it, preferably egg whites/whole eggs. And you need protein before bed as well, so make it veggies AND a shake if you want. You also need some healthy fats in that diet. Add peanut butter/or any fresh nuts or almonds, olive oil and try to throw in some salmon or other fresh fish in their instead of the chicken sometimes. This is a start, but 2,000 calories for someone that is almost 230 pounds is going to mean you lose a lot of fat AND muscle mass too which is not good. Up the protein and you should be fine.

[krazyassmexican]

Your breakfast needs a protein source in it, preferably egg whites/whole eggs. And you need protein before bed as well, so make it veggies AND a shake if you want. You also need some healthy fats in that diet. Add peanut butter/or any fresh nuts or almonds, olive oil and try to throw in some salmon or other fresh fish in their instead of the chicken sometimes. This is a start, but 2,000 calories for someone that is almost 230 pounds is going to mean you lose a lot of fat AND muscle mass too which is not good. Up the protein and you should be fine.

great advice josh!

[AZchris]

Your breakfast needs a protein source in it, preferably egg whites/whole eggs. And you need protein before bed as well, so make it veggies AND a shake if you want. You also need some healthy fats in that diet. Add peanut butter/or any fresh nuts or almonds, olive oil and try to throw in some salmon or other fresh fish in their instead of the chicken sometimes. This is a start, but 2,000 calories for someone that is almost 230 pounds is going to mean you lose a lot of fat AND muscle mass too which is not good. Up the protein and you should be fine.

Thanks man, great advice. I added the eggs to the breakfast and look for the other fat sources.

I was thinking that the 2000 cal may be too low, so I will add the other food to it and see how it goes.

Thanks guys.