Need Help Gents

[2flhdn]

Ive spent an hour or so on here tring to figure out a diet thats right for me and, Im very confused. Can someone point me in the right direction.

30yrs old
6'5
230
bf aprox 21%

New to lifting I dont want to be huge, mabe Bill Romanowski size. Pretty active. Ride my bike 20miles twice a week and run 3-5 miles 3 times a week, currently lifting 5 times a week. Any help would be great. after reading some threads my current diet is so stupied, Im not going to wast your time writing on here.

[slipshady]

good example from another post of what type of foods are out to consider having instead of your "stupid" diet..im not saying to follow just a little advice on how you should approach your question

http://www.superiormuscle.com/vbulle...ad.php?t=29696

[slayer of souls]

Use this to determine your caloric intake for bulking/cutting/maintaining.
Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls


This is the breakdown of my diet

M1- P+C
M2- P+C
M3- P+F
M4-(pre workout) P+ light amount of carbs
Train
M5 P+C Preferably bring this in a shaker bottle to the gym and drink a.s.a.p.
M6 -P+C approx. 1-1.5 hours later
M7 P+F
M8 P+F pre bed meal preferably slower acting protein sources ex: casein protein powder, or cottage cheese + a small amount of fat

[2flhdn]

thanks...
Im assumeing that P=protine C=carbs F=fats

[slayer of souls]

thanks...
Im assumeing that P=protine C=carbs F=fats

You got it! Depending on training days and body composition, I sometimes incorporate additional Protein + Carb meals.

Adjust as you see fit, this is only a guide line.