need some help!

[casby]

hey guys, i've been all over the net, and this site looking for a good diet and theres way to much shit that i have read, and to be honest i'm fucking confused. so i'll get to it.
i'm 6' 216lbs approx 18-20% bf (but never got checked and think that is pretty reasonable). i have checked my BMR from the yj thread and that was 3600. ok so i just checked on other threads for the hell of it and got different readings all over like 2800, 3200 and so on. so there again confused the shit out of me.
i guess i should mention that my goal is to get at least 12% bf and from the BMR i got from this site, i should consume around 3000 calories. correct?
so i was wondering if someone could help my with a diet because quit honestly i have no idea how to calculate calories/carbs/protein/fats in certain foods, so if someone could tell my where to find info like that would also be helpfull.
i should probably add that i have cut basically all junk out of my diet, but now looking for something more reliable because i really have no idea how many calories i am cosuming a day because it varys everyday.
thanks

[ROCKILLER]

look in the nutrition section for sample diets and modify one of those using the foods you like. All the info about the content of foods can be found at fitday.com. Oncw you have something that you can actually follow, post it up in the format used in the other posts and you'll get some excellent feedback. Whats your workout program look like?

[casby]

thanks for the reply
my workout is like this

mon:shoulders/triceps
-close grip bench 4 sets 8-12 reps
-skull crushers 3 sets 10-12
-tricep pulldowns on cable 3 sets 12-15
-shoulder press 4 sets 10-12
-lateral dumbell raises 3 sets 12-15
-front delt raises 2 sets 15 reps
-shrugs 3 sets 12-15

tues: back/cardio/abs
-barbell rows 4 sets 12-15
-seated rows 3 sets 10-12
-wide grip pull ups 3 sets 12-15

weds:cardio/abs

thurs: legs(this is my worst day for the simple reason i cant do much due to bad hamstring problems (actually i think the real word for the muscle that hurts is called the aductor magnus?)everytime i squat with as little as 120 pounds, during the set it feels fine but as soon as im finished with the set that muscle will just tighten up and there will be no way i can continue doing anything using that muscle again for that day. so i'm going no heavier than 100 pounds for squats as per the request of the physio. and i would LOVE to be able to squat again so that pissed me off. so almost everything light except calves
-extremely light squats 3 sets 15-20
-leg curls 4 sets 12-15
-leg extensions 3 sets 12-15
-barbell calve raises 4 sets 12-15

fri:chest/biceps/cardio/abs
-bench press 4 sets 8-12
-dumbell declines 3 sets 8-10
-dumbell flys 3 sets 12-15
-barbell curls 3 sets 8-12
-hammer curls 2 sets 8-12
every now and then i'll throw some chin-ups before starting biceps

sat: rest

sun: cardio/abs

ill do a good warmup before i get into the working sets and everything(with the exception of legs) is to failure or close to failure.
i do HIIT for cardio and about 20min. of abs on ab days.

[THE BOUNCER]

hey casby, post up your current diet, we will help you critique it to your needs.

[casby]

alright bouncer, i dont have a "real" diet right now but this is what i basically consume on a daily basis. by no means is it good but a hell of alot better than it was

7:00 - 3 egg whites 1 whole egg, half cup oatmeal w/1 tbsp brown sugar, 2 scoops whey protein(40g), 2 slices whole wheat bread w/butter

10:00 - 1 cup black coffee, nature valley granola bar, handfull assorted nuts, fruit (apple, banana,orange, whatever i take to work)

12:00 - (this is different everyday, but basically leftovers from what i had for supper the day before). but usually with brown rice, and veggies and some kind of meat, 2 scoops whey protein

3:00 - 1 cup black coffee, granola bar, handfull assorted nuts, fruit

5:00 - 2 scoops whey protein

5:30 - workout

7:30 - again varies, depending on what is made for supper

9:30 - usually banana or some kind of fruit

throughout the day i drink for sure 4.5 litres of water


wow, i never really realized how much my diet is suffering especially towards the end of the day untill i finished typing this. but thats pretty much it.
and again im trying to lean out as much as possible but obviously keep as much muscle as possible.

[THE BOUNCER]

Originally Posted by casby

alright bouncer, i dont have a "real" diet right now but this is what i basically consume on a daily basis. by no means is it good but a hell of alot better than it was

7:00 - 3 egg whites 1 whole egg, half cup oatmeal w/1 tbsp brown sugar, 2 scoops whey protein(40g), 2 slices whole wheat bread w/butter

10:00 - 1 cup black coffee, nature valley granola bar, handfull assorted nuts, fruit (apple, banana,orange, whatever i take to work)

12:00 - (this is different everyday, but basically leftovers from what i had for supper the day before). but usually with brown rice, and veggies and some kind of meat, 2 scoops whey protein

3:00 - 1 cup black coffee, granola bar, handfull assorted nuts, fruit

5:00 - 2 scoops whey protein

5:30 - workout

7:30 - again varies, depending on what is made for supper

9:30 - usually banana or some kind of fruit

throughout the day i drink for sure 4.5 litres of water


wow, i never really realized how much my diet is suffering especially towards the end of the day untill i finished typing this. but thats pretty much it.
and again im trying to lean out as much as possible but obviously keep as much muscle as possible.

first thing, to much sugar in the form of fruit. fruit is fine for breakfast or early in the day but you want to cut most of it out later in the day.

second, you need more protein. your meal at 10am, 3pm, and 9:30 have no protein. you also dont need to have whey protein with your whole food meals. like your 12pm meal, your protein is coming from a meat source.

you need a post workout shake. this is when fast acting carbs and whey protein isolate is needed.

for your last meal of the day, try a slow digesting protein and a little healthy fat. cottage cheese is good as the last meal.

[casby]

thanks alot B, i'll mix things up a bit according to what you said and get a strict lunch and supper meal than post another diet and see where we stand