Please help me create a nutrition plan

[benty989]

Hey there everyone, I really need some help on this one.

My goal is to lose fat while gaining muscle. I couldn't care less what that scale says, I just want to cut inches in the waist.

I have a workout plan set up which I'm starting this Friday, March 1st.

The plan is kinda simple.

Day 1: Cardio cross training (swimming, running, chopping wood, whatever I feel like doing)
Day 2: 5 am TapoutXT workout, 5 pm upper body strength
Day 3: 5 am TXT, 5 pm lower body strength
Day 4: 5 am TXT, 5 pm upper body
Day 5: 5 am TXT, 5 pm yoga (we'll see how I do haha)
Day 6: Rest
Day 7: Starts day 1 again, I don't want to constantly have Saturdays off etc.

I may switch some days around every two weeks. I know this sounds like an intense schedule for my size, but I've been lifting/some form of cardio twice a day 3-4 days a week with no trouble. Don't mind it at all but I know it's time to up the heart rate.

Me:

Age 18 male
348lbs
6'5"

So here's the dilemma. I know generally what I should and should not be eating. I DON'T know how to figure out portions and needs based on this workout. I've always eaten way less than I should and I know that won't help me here.

If you guys could explain how to figure it out, and also suggest foods I could eat that will help me burn fat and provide energy it would be a huge help. I prefer foods that would be somewhat time efficient for while I'm at work or school.

The only supplementation I'm using is whey protein for post-workout and BSN Hyper FX+Glycerol for pre-workout. Would you guys suggest any of the weight loss stacks on here?

Any clue when I should see results? I plan to do this until the end of May.



Thanks!

[musikguy72]

Stickies. read all of them then come back here for questions.
Start with this one: http://forum.bodybuilding.com/showth...hp?t=121703981

[benty989]

Stickies. read all of them then come back here for questions.
Start with this one:

I've gone over most of them, but I feel like to fully understand them takes more than a few days. I'm just looking for the basics of what I need since I've never actually planned out my nutritional needs in the past.

[bodymovesyou]

I've gone over most of them, but I feel like to fully understand them takes more than a few days. I'm just looking for the basics of what I need since I've never actually planned out my nutritional needs in the past.

Buy a food scale, sign up on my fitness pal and keep track of your macros.

I recommend starting on a 50% carb, 35% Protein, 15% Fat split and cut 500 cals below maintenance and adjust daily based off of physical activities.

[musikguy72]

I've gone over most of them, but I feel like to fully understand them takes more than a few days. I'm just looking for the basics of what I need since I've never actually planned out my nutritional needs in the past.

Exactly. That's why I suggested you start with the link I posted.