Need help creating a diet.

[rewphies]

Hey everyone, well i've been working out for like a couple years now, mostly on an on and off kind of schedule. I recently broke my arm and stopped working out completely. Which ofcourse led to me gaining some weight. After my arm healed, I started working out again, but I started gaining muscle again, but my fat would just not go away. Basically Im here asking you guys to help me with my diet. I was reading a couple of the stickies, and basically Im trying to create a diet. I work out 3 times a week on Mon, Weds, and Fri. I weigh 170lbs right now and I assume my bodyfat to be around 20%. I want to go down to around 10% or lower if possible. After using some of the calcalutors, I came out to need 1870 calories perday and using a 40/40/20 ratio, 187g of protein, 187 g of carbs, and 42g of fat. So right now I need you guys to help me create a diet that I can stick to, and I also need the meals to be made a few days before, cause of school which really conflicts with everything I do. :l

 

[OutWhey]

Hey everyone, well i've been working out for like a couple years now, mostly on an on and off kind of schedule. I recently broke my arm and stopped working out completely. Which ofcourse led to me gaining some weight. After my arm healed, I started working out again, but I started gaining muscle again, but my fat would just not go away. Basically Im here asking you guys to help me with my diet. I was reading a couple of the stickies, and basically Im trying to create a diet. I work out 3 times a week on Mon, Weds, and Fri. I weigh 170lbs right now and I assume my bodyfat to be around 20%. I want to go down to around 10% or lower if possible. After using some of the calcalutors, I came out to need 1870 calories perday and using a 40/40/20 ratio, 187g of protein, 187 g of carbs, and 42g of fat. So right now I need you guys to help me create a diet that I can stick to, and I also need the meals to be made a few days before, cause of school which really conflicts with everything I do. :l

AH please dont use the calculators..lol ...those darn things mess people up.

MUCH MUCH easier to count macros rather than calories


So you 170 and 20%bf....I dont think your that high...how tall are you?


A good base line off the top of my head and without knowing anything about you is this:
220 gm protien
150gm carb
80 gm of fats


Chicken, fish, redmeat, turkey, protien powder
Oats, rice, Whole wheat products, grits, potatoes (white or sweet) and fruit
Almonds, Walnuts, Cashews, EVOO, Mac oil, Natural PB