Ok guys, let me first say that this site has been a huge help to me. I have learned so much in the last few weeks since I started to lurk. I've read most of the sticks, but there is alot of info so I find my self re-reading them from time to time. If only you could gain information thru osmosis. LOL... :d_biggrin

Anyways, I developed this diet on the following advice.

Using Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs)

I came out with these numbers

BMR = 66 + (13.7 X 95.25) + (5 X 188) – (6.8 X 23)
BMR = 2113.5

Then taking account for my activity level (Moderatly Active)
BMR x 1.55
2113.5 x 1.55 = 3276

I want to lose some weight first before really building some muscle. I weigh 210 pounds now and my first goal is to go down to 190 pounds by christmas. So with that in mind I'm going to take 750 cals of per day to take off 1.5 pounds per week. I'm also doing cardio 3 times a week and lifting three times a week.

Goal Calorie Intake per Day = 2526

So for my diet with a macronutrient ratio of 50:30:20 in mind

Meal 1:
175 grams of no fat yogurt mixed with regular oatmeal
4 egg whites with 2 large eggs (Scrambled and ketchup)

Meal 2:
1 cup of chopped broccili
1 manderian orange
1 scoop of whey mixed with a banana

Meal 3:
1 turkey sandwhich with stoneground bread/light mayo/tom/mustard/cukes/alpha sprouts
20 cherries

Meal 4:
Can of skinless boneless salmon (How could I prepar this???)
1 pear
12-15 baby carrots

Workout for 45 mins

PWO: 1 scoop of whey mixed with banana

Meal 5:
6 oz chicken breats BBQ with BBq sauce (2 tablespoons)
1.5 cups of brown rice
1 cup of peas

Meal 6:
Dry cottage chesse
2 tablespoons of organic peanut butter

Total Cals: 2962
Fat: 57g at 18%
-sat: 13g
-poly: 9g
-mono:-12g
Carbs: 345g
-fiber: 42g
Protien: 271g

So, I have a bit of tweaking to do and I was wondering if some of you guys would help me out with that. I'm glad that I have to lower my cal intake...it was almost hard to eat that much food in one day... :rolleyes:

Also, does a PWO shake count as a meal?

See pics here (http://forums.johnstonefitness.com/showthread.php?t=19151) ...a free cookie...ererr...I mean whey protien to the person who guess my BF%