Thread: advice on diet

2000 Cal diet is extremely low, and even though initially you are making progress, you may also be sacrificing lean body mass. Also when your progress starts to stall... which it will, what options are you going to have to make adjustments.

Can you post up your complete diet, and approx macro's

Morning


meal
Oatmeal 1 cup
Apple
40 mg of Protien


Meal 2
Typically Chicken baked or Fish Baked
sometimes with salad


Meal 3
What ever wife make for dinner in a smal portion



On work out day I add Peanut butter jelly sandwich and Oranges in to diet before also another 20 mg of Whey Protein, and 20 MG after workout.

I have good Mass under this massive amount of fat. My chest is 61 inches. I wear a size 54 suit coat.

I would be surprised if you even came close to 2000 cals with that.

I recommend you start by reading here.
Guide to Cutting, Bulking & Maintenance

I am confused some people say eat 3500-4000 calories and other say 2000. What should I do.

There is no set number on what your caloric intake should be. There are many factors that influence that. It is something you are going to have to play around with. Before you started this health kick what was your diet like.... how many cals approx? What was your activity level like? Was that maintaining your current weight?

I was a teriible eater, My wife was pregnant so I ate like she did. 4 year ago I weight 240 and have balloned up to 340 which I have lost 15 so back on my way. Not much activity over those three years except walking the golf course with my bag about twice a month. before the last four years I was very active basketball three hours a day things like that. I am one of those prime examples of you need to put on weight in order to play D-1 football So I put it on the right way Muscle wise but busy lifestyle through the years made it bad. Put it this way the reason I am doing this is My Blood pressure was really bad. Cholestrol was deadly.

you should be able to eat more calories than you are but increase your meals to about 6 a day to speed your metabolism up and eat clean and do your cardio religiously. Good luck

It is something you are going to have to tinker with for a little bit. Especially just getting back into the swing of things. Lets assume you have 25 percent BF. so about 240 lbs LBM. Lets try starting at 2800 cals a day, of decent healthy choices. Monitor over a 2 week period and start to adjust cals based on progress.

Can you recomen a example diet for that amount of calories.

Not trying to be rude. But this is something you should learn how to do. This is your body and your health.

Take a look at the sticky I posted above. And come up with a diet you think you could do.

You can used FitDay - Free Weight Loss and Diet Journal or Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com to help with your macros/calories.

Once you figure it out, you will be amazed how easy it is to put together an eating plan, and meals.