need help with a diet

Discussion in 'Fitness & Nutrition' started by cmac21, Jun 27, 2007.

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  1. cmac21

    cmac21 New Member

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    im about 5'11'' and 180lbs...a good portion of it is now fat as i used to lift when i played high school football but with all my school work my first year of college i wasn't able to and it shows....im looking to diet and do light lifting that way i can lower my body fat and then once i do that start heavier lifting again. my problem is i really don't know much about dieting and nutrition and i was wondering if anybody would be able to help me or give suggestions as to what would be a good diet for me....i believe im supposed to take about 2700 calories a day if that could help at all
     
  2. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    DIET

    Meal 1
    6 egg whites
    2 eggs
    3/4 cup oatmeal
    1 scoop whey protein

    609 calories
    16g fat
    45g carbs
    69g protein


    Meal2
    1 can of tuna
    1/2 cup rice
    2 tbsp Italian dressing


    362 calories
    13g fat
    24g carbs
    35g protein


    Meal 3
    8oz chicken or 10oz chicken thighs
    5oz sweet potato or 3/4 cup rice
    1/2 cup green beans
    1 tbsp peanut butter (if you're gonna eat the thighs, don’t eat this)

    518 calories
    18g fat
    36g carbs
    56g protein

    Meal 4
    1 can of tuna
    1/2 cup rice
    2 tbsp Italian dressing

    362 calories
    13g fat
    24g carbs

    35g protein

    Meal 5 (PWO)
    2 scoops whey
    1 Gatorade


    448 calories
    2g fat

    60g carbs
    46g protein

    Meal 6
    8oz top sirloin or 8oz chicken thighs
    2 cups spinach
    3 tbsp Italian dressing

    456 calories
    31g fat
    5g carbs
    44g protein


    Total: 2755 calories 93g fat (30%) 194g carbs (28%) 285g protein (41%)
     
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