3j i need help with cutting weight diet

[GetResults]

i have been a member for about a week or so and i have been reading alot of ur posts and i see that u help people with their dieting and give tips and what not. so i would like for u to help me assemble a diet that will help in cutting weight.

im 28yr old male 6'2" 234lbs probably about 17%bf

if u can help me out that would be greatly appreciated, im trying to get down to about 205lbs

 

[3J]

you have two options...

1. go to my free diet advice thread, read everything in post 1, and then post up a diet for critique.. ill be more then happy to help you

2. you can also become a client and let me make your diet for you.. if that's something that interests you e-mail me at 3jdiet@gmail.com

 

[GetResults]

cal/fat/carbs/pro

coffee regular 3/0.0/0.1/0.3

Wrap sandwich, filled with vegetables
458/18.0/62.1/12.4

TYSON Chicken Fajita Kit, frozen
257/7.1/34.7/13.6

KRAFT, STOVE TOP Stuffing Mix Chicken Flavor
213/2.3/40.9/7.1

ice cream
268/14.3/32.5/4.7


thats what i ate today..... i know its not great

i always do cardio at 6am every morning for at least 30mins

 

[3J]

cal/fat/carbs/pro

coffee regular 3/0.0/0.1/0.3

Wrap sandwich, filled with vegetables
458/18.0/62.1/12.4

TYSON Chicken Fajita Kit, frozen
257/7.1/34.7/13.6

KRAFT, STOVE TOP Stuffing Mix Chicken Flavor
213/2.3/40.9/7.1

ice cream
268/14.3/32.5/4.7


thats what i ate today..... i know its not great

i always do cardio at 6am every morning for at least 30mins

go to my free diet advice thread and figure out your bmr/tdee at 18% BF.. the formula is in the first post.. use formula 1

 

[GetResults]

Ok I figured out my bmr and tdee. My bmr= 2,577.94 my tdee= 3,995.82 I don't know if this is right or now I'm sure u will be able to tell. I used formula 1. Thx

 

[3J]

unless you have a very very active job.. or you hit the gym twice a day your numbers are wrong..

i would put you on the 2500 calorie diet

250g protein
150g carbs (for bfast, pre, and post workout)
100g fats


go to my sticky and look at all the foods iv posted that i approve of.. use fitday.com to build a diet to meet these nutritional requirements and post it up for finalized ciritque..

 

[GetResults]

hey those calculations are with 20% bf i forgot to mention that. i got checked this morning when i went to the gym

 

[3J]

have your carbs for bfast, pre workout, and post workout.. divide evenly


divide protein evenly throughout the day...

focus fats into the last two meals of the day

 

[GetResults]

Ok thx man. I appreciate it

 

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[Ma213802]

3J you are the man! Have never seen someone help as many strangers as you!!

 

[3J]

3J you are the man! Have never seen someone help as many strangers as you!!

thanks buddy