need serious help with diet!!

[bigcruz]

okay i am 25 215 5'7" with 15%bf.. I have been working out for 6 years now..and am no where near the shape I wanna be in. I know its my diet, for the life of me I have not been able to maintain a strict diet..I have absolutely nothing in place. I usually start my day with a protein shake upon waking up..then a bowl of oatmeal before I head to work.

I want to be solid muscle..all and any advise is greatly appreciated. thanks

 

[Glycomann]

First pin down your macros. You are probably not a good carb burner. Cut carbs down to 200 grams a day. The rest should be good protein and good fats. Count cals for a good month and weigh everything until you get a handle on your macros and your burn rate i.e. 2600 cal/day. If tis then 200 carbs 200 pro 110 fats. If you want to drop weight then cut fat by 1/2 and carbs by 1/4.. stuff like that. Always keep protein high. You want to drive high nitrogen balance. Using a creatine with your prote3in shakes helps with this too.

 

[bigcruz]

thanks for the advise!

 

[Built]

bigcruz, read the link in my sig on getting started. There's some information in there to get you closer to the right diet for your lifestyle and goals.