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bobbo2319
12-11-2008, 09:37 PM
Hey everyone, I am looking for a diet to use while I work out. My goal is to trim fat and tone muscles. I'm not looking to gain huge amounts of muscle.

I am 6'4 250lbs. I would like to get to 215 - 220. Can someone set me up with a diet to follow? I don't know how many calories I need or what I should eat. Please help...

Bob

RichMcGuire
12-11-2008, 09:59 PM
Its hard to just give you a diet that works to drop weight. If you want to count kcals, go to www.fitday.com and record what you eat now for a week. Then reduce those kcals by 250-500 to lose weight.

Or do it in a simple way. Eat foods that arent kcal dense... Chicken.. green beans..fruit... Youll drop kcals that way too.

johnnyo_99
12-12-2008, 07:46 AM
Here's what I go by, its easy for me, I precook everything except breakfast. your bigger than me so you will need to add more calories. I'm about 205lbs now so I took my BWx15 and subtracted 500 to get ~2500 calories/day. I'm looking to shed a few pounds to stay in the 198 weight class. Once I get to my weight I'll go back to 3000 cal/day. I'm 26 with a good metabolism too.

My meal plan was inspired by this article on t-nation.
http://www.t-nation.com/free_online_article/sports_body_training_performance_transformations/the_dave_tate_project_part_2

Meal 1
3 whole egg omelet with 1 oz cheese (Cal 440 Fat 31g Protein 32g Fiber 5g Carb 5g)
2 slices whole grain bread with 1 tbsp peanut butter and banana (Cal 220 Fat 15g Protein 13g Fiber 4g Carb 40g)
1 cup green tea and water
Supplements

Snack 1
1 high protein yogurt or equivelent
1 oz Almonds

Meal 2
8 oz chicken (Cal 260 Fat 2g Protein 50g Fiber 0g Carb 0g
1 cup whole grain pasta or brown/wild rice (Cal 200 Fat 2g Protein 5g Fiber 4g Carb 44g)
Vegatable (Cal 50 Fat 0g Protein 3g Fiber 4g Carb 1g)
Water

Snack 2
Water/Whey Shake (Cal 150 Fat 0g Protein 35g Fiber 0g Carb 3g)
OR
4oz Turkey and 1oz cheese (Cal 220 Fat 10g Protein 20g Fiber 0g Carb 0g)
1 cup green tea

Meal 3
8 oz beef burger (Cal 400 Fat 20g Protein 50g Fiber 0g Carb 5g)
Broccoli w/ Olive oil (Cal 100 Fat 10g Protein 3g Fiber 4g Carb 1g)
2 Servings of fruit (mostly berries)

Snack 3
Water/Whey Shake w/Creatine (Cal 150 Fat 0g Protein 35g Fiber 0g Carb 3g)
1 serving fruit

Totals
Calories: 2300-2500
Fat: 90g
Protein: 190-220g
Carb: 100g
Fiber: 30g

After my workouts I usually use milk instead of water in my protein shake or make a smoothie with berries and flax oil. I'm no dietician so take this with a grain of salt. I experiment a lot with my diets and so far this is easy for me to follow and i feel full, unlike most bodybuilder types of cutting diets.

If anyone has suggestions for me please give me feedback, thanks!