Diet Help

[fan4niners]

Hi guys
I just started working out again for the past 2 months after 2 years of not working out I have been lifting like 5 days a week and cardio 3 or 4 for 30 mins. My stats are I'm a fat **** 37 years old 6'2 295lbs I do have a decent amount of muscle dont know my BF% yet cause I have not yet had it done yet but I've lost 2 pant sizes and put on a bit of muscle. I was playing on the Ifit web site putting in what my normal food intake for the past 2 months and heres what I came up with.
2035 CALS
285 GRAMS PRO 57%
77 GRAMS CARB 15%
63 GRAMS FAT 28%
4 or 5 small food meals and 2 protien shakes mixed with water. I try to drink 1 to 2 gallons of water a day.
I eat like this 6 days a week except sundays cause I screw it up by drinking a six pack and eating some chicken wings while watching the race. My question is should i raise or lower my calories and are my ratios of pro, carbs, and fat in line to continue to lose fat and add muscle.
THANKS IN ADVANCE FOR YOU INPUT...

 

[fan4niners]

bump

 

[tigger1]

Up your meals to 7-8 smaller meals a day.
Stop screwing up on Sundays---beer and wings even once a week i gonna screw everything up.
Up your protein.
Lower your fat--Use only healthy fats.
Up your cardio.

 

[Built]

Hi guys
I just started working out again for the past 2 months after 2 years of not working out I have been lifting like 5 days a week and cardio 3 or 4 for 30 mins. My stats are I'm a fat **** 37 years old 6'2 295lbs I do have a decent amount of muscle dont know my BF% yet cause I have not yet had it done yet but I've lost 2 pant sizes and put on a bit of muscle. I was playing on the Ifit web site putting in what my normal food intake for the past 2 months and heres what I came up with.
2035 CALS
285 GRAMS PRO 57%
77 GRAMS CARB 15%
63 GRAMS FAT 28%
4 or 5 small food meals and 2 protien shakes mixed with water. I try to drink 1 to 2 gallons of water a day.
I eat like this 6 days a week except sundays cause I screw it up by drinking a six pack and eating some chicken wings while watching the race. My question is should i raise or lower my calories and are my ratios of pro, carbs, and fat in line to continue to lose fat and add muscle.
THANKS IN ADVANCE FOR YOU INPUT...

Up your meals to 7-8 smaller meals a day.

I'm sure tigger means well, but please don't feel you need to do this. It won't speed up your metabolism at all, and it may make it harder to keep your appetite under control. Many dieters find it more comfortable to reduce meal frequency; at least that way, when you eat a meal you feel full for a while.

Stop screwing up on Sundays---beer and wings even once a week i gonna screw everything up..

This is true. Knock it off, or perhaps give yourself one of these days every two weeks instead of every week. Let's get this fat OFF you.

Up your protein..

The OP is probably carrying about 200 lbs lean mass, give or take so anything up to 400g of protein daily could work. It surely does help keep appetite under control.

Lower your fat--Use only healthy fats..

I disagree. Your fats are not high as it is. A good ballpark for fat is around half a gram per pound lean mass, which for the OP would be 100g of fat as a minimum. Healthy fats are of course the right idea though. Stay away from transfats, and make sure you eat enough healthy monounsatured fat (olive oil, avocados), saturated fat (red meat, egg yolks, butter) and polyunsaturated fats (at least 10 grams of fish oil daily is a very good idea).

Up your cardio.

This may not be necessary yet. At 2000 calories a day, the OP is running a significant caloric deficit. I'd say lift four days a week, walk every day, and do whatever additional cardio you like for at most half an hour after lifting workouts.

fan4niners, how fast are you dropping weight on this plan?

 

[fan4niners]

im now down to 277 lbs.
Thanks for the replys.

 

[Built]

VERY good news!