Alright, first of all here are my stats. I'm 6' tall and weigh 255. I am 33 years old with a BF of about 15%. According to online calculators my BMR is 2388.5 and TDEE is 3681.
My goals are to trim down and solid up (loose BF and gain lean solid muscle). Really don't want to pack on any pounds just trim and harden ya know.
Keep in mind I don't really have time to get all precise with my food choices with my job. I help run the family business which requires me to be able to do everything from office work to welding to operating machinery to stacking lumber..... Always on the move and average bout 70 hours a week.
Let me appologize for not having the right macros. I am working on getting them. I will post them asap. Also I am planning on adding protein, thermos, multi, fish oil.....
5:45 am sausage and egg bisquit, baked chicken strip, 1 12oz can of coca cola (it is my coffee) and 16oz whole milk or 16oz orange juice
9:00 either a can of sardines, herring or chicken or maybe about a cup of almonds
11:00 2 cans of sardines or herring or maybe a chicken salad or sandwich.
2:00 1 can of sardines or herring or chicken or some nuts of some kind.
5:00 same as lunch or maybe a protein portion like chicken or fish and some vegis.
7:00 some nuts or granola or maybe some chicken or sardines (1 can)
I work out with weights heavy 4-5 times a week, jog 2 miles a day and get alot of cardio in mma training 1-2 times a week. All of this happens in the evening after work from say 7-9pm.
Any help would be appreciated. I just need the right food for the right nutrition but I have to be able to grab it a go, go, go you know what I mean. Not enough time to measure this or that or separate this and that......Thank you very much and have a great day.
My goals are to trim down and solid up (loose BF and gain lean solid muscle). Really don't want to pack on any pounds just trim and harden ya know.
Keep in mind I don't really have time to get all precise with my food choices with my job. I help run the family business which requires me to be able to do everything from office work to welding to operating machinery to stacking lumber..... Always on the move and average bout 70 hours a week.
Let me appologize for not having the right macros. I am working on getting them. I will post them asap. Also I am planning on adding protein, thermos, multi, fish oil.....
5:45 am sausage and egg bisquit, baked chicken strip, 1 12oz can of coca cola (it is my coffee) and 16oz whole milk or 16oz orange juice
9:00 either a can of sardines, herring or chicken or maybe about a cup of almonds
11:00 2 cans of sardines or herring or maybe a chicken salad or sandwich.
2:00 1 can of sardines or herring or chicken or some nuts of some kind.
5:00 same as lunch or maybe a protein portion like chicken or fish and some vegis.
7:00 some nuts or granola or maybe some chicken or sardines (1 can)
I work out with weights heavy 4-5 times a week, jog 2 miles a day and get alot of cardio in mma training 1-2 times a week. All of this happens in the evening after work from say 7-9pm.
Any help would be appreciated. I just need the right food for the right nutrition but I have to be able to grab it a go, go, go you know what I mean. Not enough time to measure this or that or separate this and that......Thank you very much and have a great day.
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