Diet Plan - Need advice

[jps920]

Here is my current diet plan. I would like some advice on it. I am 6'-3" with a bmi of over 30. I currently weigh 248 and carry the majority of my fat on my stomach and chest. I have started lifting 3 days a week and also get plenty of cardio in with basketball games almost daily as well as the treadmill in the gym. Here is my diet:

Meal 1:
Protein shake
Oatmeal

Meal 2:
Banana
Yogurt

Meal 3:
2 Eggs
Wheat toast
Protein shake

Meal 4:
Apple
Yogurt

Meal 5:
7 oz Chicken
Brown rice
vegetable

Meal 6:
Protein shake

Totals are: 143 grams of protein (35%) 31 grams of fat (8%) and 235 grams of carbs (57%)
Total calories are: 1724

I think I need to up my protein and calorie total, but I'm am unsure. Thanks in advance for any advice!

[pakipimp109]

hmm... i would say deff up the protein 180-200g for sure lower the carbs to 200 the fat COULD stay or u could drop that to 20 grams, the cardio is great the lifting will help a lot, the more lean body mass you have the more your metabolism increases and burn up the fat. 1700 cals is good becuase ur bmr is prob around 2300cals/day, remember to take ur vitamins 1 multivit a day 1 mineral and 1 fish oil and 2 omega 3 fats, GOOD fats will help over all . hope that helps Good luck

[Lecter612]

Given the information that you posted, I personally would run with what you are doing for a few weeks and see how your body stats change. If they change favorably and you are comfortably able to maintain that caloric intake, then you're doing great. If you find that you are simply too hungry, I think that at your size you could definitely bump up your calories to an even 2000/day for a while. It's all about time and monitoring your body, and you will discover what works best for you. I've been through enough that I know for the most part what works best for me, and over time you'll be able to do the same.

My best advice for you would be to keep detailed records in something like Excel where you can track your nutrition intake, exercise routine, bodyweight, BF%, strength, and some indicator of your level of personal satiation for the day. You can then use this information to really pinpoint what works best for your body and personality.

Being able to pour over ~18 months of this data is the strongest resource in my own fitness arsenal and makes tweaking during plateaus so much easier.

[ejthomp]

Looks like a decent starting point. My concern is if you can remain satisfied on that small amount of food given your size and cardio demands.

Looks like you have about 300 calories of room to add some more protein and you should still be able to make good progress.

Good luck!

[jps920]

I am thinking about adding in celery with natural pb to one of the snacks to get some more protein and a few more cals. Or would it be better to get in another shake which is lower in carbs and 24 grams of protein? As for additonal supps I am taking the animal pak multis as well as a fish oil pill 3x daily. I am also taking lipo 6, mostly because I like the energy it gives me. All this extra fat has really dragged down my motivation over the years!

Is there anything else you can suggest that I be doing?