Need Diet Advice

[AntCalcio3]

I am a 26 year old man. I am 5'9" and I weigh 216lbs. I had my RMR (resting metabolic rate) tested and my RMR is at 2177 and when you factor in my lifestyle they estimated it my metabolic rate to be around 3480. I have been working out for a long time, I've always been active but my diet isn't always very good. I would like to lose fat and keep the muscle I have. I have no idea how to eat for this. I have made big changes in my diet but have not seen any results. Does anybody have any idea what I should be eating and when? A typicla diet for me is Meal 1: protein shake Meal 2: turkey sandwhich on wheat (no cheese, no mayo) Meal 3: 2 cans of tuna and some carrots Meal 4: kashi golean krunch bar and an apple Meal 5: post workout protein shake Meal 6: chicken breast with green beans. A diet like this has always worked in the past for me when I try to shed some pounds but it seems like it isn't helping at all now.

[Westboarder]

I am a 26 year old man. I am 5'9" and I weigh 216lbs. I had my RMR (resting metabolic rate) tested and my RMR is at 2177 and when you factor in my lifestyle they estimated it my metabolic rate to be around 3480. I have been working out for a long time, I've always been active but my diet isn't always very good. I would like to lose fat and keep the muscle I have. I have no idea how to eat for this. I have made big changes in my diet but have not seen any results. Does anybody have any idea what I should be eating and when? A typicla diet for me is Meal 1: protein shake Meal 2: turkey sandwhich on wheat (no cheese, no mayo) Meal 3: 2 cans of tuna and some carrots Meal 4: kashi golean krunch bar and an apple Meal 5: post workout protein shake Meal 6: chicken breast with green beans. A diet like this has always worked in the past for me when I try to shed some pounds but it seems like it isn't helping at all now.

Be 500-700 below 3480 on active days. And Closer to resting on days when you don't do anything. Expect to lose a pound a week.

[Deonesion]

I am a 26 year old man. I am 5'9" and I weigh 216lbs. I had my RMR (resting metabolic rate) tested and my RMR is at 2177 and when you factor in my lifestyle they estimated it my metabolic rate to be around 3480. I have been working out for a long time, I've always been active but my diet isn't always very good. I would like to lose fat and keep the muscle I have. I have no idea how to eat for this. I have made big changes in my diet but have not seen any results. Does anybody have any idea what I should be eating and when? A typicla diet for me is Meal 1: protein shake Meal 2: turkey sandwhich on wheat (no cheese, no mayo) Meal 3: 2 cans of tuna and some carrots Meal 4: kashi golean krunch bar and an apple Meal 5: post workout protein shake Meal 6: chicken breast with green beans. A diet like this has always worked in the past for me when I try to shed some pounds but it seems like it isn't helping at all now.

You made reference to your lifestyle but I'm not sure if that includes weights and cardio. Do you do a lot of gym work? At your weight and height, shoot for a 500-1k deficit per day, getting at least 1g of protein per lb. at least. How long have you been at it? Also, at your weight, a low carb diet could work immediate wonders (long term is another thing).

[Deonesion]

Also, if it makes it easier on you, you don't need to eat so many meals a day. 3-4, or even less if you want to give IF dieting a shot, is just fine. What matters most is total caloric intake per day, and nutrient timing/spacing is of secondary importance.