I am new here, and I could seriously use some help with my diet. When it comes to working out, I have no issues. When it comes to eating, I almost need someone to say "look mother fucker, at 8am you need to eat this, 11am you gotta eat this.....etc". I have been back in the gym, and eating better for the past 2 months (after a 2 year lay off from injury), and so far I've been doing ok. But I know my diet is fucked.
I'm 6'4, currently 238lbs. I started at 263, 2 months ago. I'm stoked about the 25lbs I've lost, but I know I'm not doing it quite right. I lift 4 to 5 days a week, and I throw in cardio 3 of those days-20 mins min. usually on an elliptical (I started out running, but my knee won't allow it). According to the body fat calculator I used (with a tape measure), it says I'm 21.2% BF. I don't totally believe that, I'd say between that and 24%. Using the 21.2%, my BMR is 2212.912, with my TDEE coming in around 3430. As for goals, ultimately I'd like to be 15% BF or less, and add as much muscle as possible. I have not used any steroids, and don't see that happening any time soon.
What I need is a good idea as to how much of protein, carbs, fat, cals, per day. I also need to know how much cardio I should be doing. Adding muscle is def the ultimate goal, but I have to lose this gut too. I appreciate any help, thank you.
Oh yeah, I forgot to add what I currently eat. Well right now, a normal day for me is-6:30am, wake up, down 2 scoops of protein with 12oz of skim milk. On my way to school around 7am I eat an apple. Around 10 I have a protein bar, around noon an apple, and somewhere around 3 I have maybe another protein bar. Around 6 I eat dinner, usually something like chicken breast, grilled, or some other form of leaner protein. I'll usually have a vegetable with it. Later on in the evening I'll snack on some cashews. Again, I know this is bad, I know it's not right, and that's why I'm asking for help.
