IproDev

Thanks for the info. I am changing my diet and will have protein in it. Now which part of chicken is lean meat.

OK 2186 Calories a day P - 40% C - 40% F - 20% How do I convert this in to grams in each meal and how many meals a day do I need.

what in the "starting strength" I mean how it's done I am a noob. also can you give me the book name one more time

I am new to My Fitness Pal to and I am going to fallow macro diet this way I don't have to worry about consuming less calories. Cause if you consume less calories and exercise you will get bad results.

Thanks, This is what I am going to do. This is final, now which macro plan I should go for in your opinion. I know you posted but it's this "GRAMS per day Carbs:218.5 Protein:218.5 Fat:48.6 Calories: 2185". what is this in Macro. I am going to be doing the strength training with cardio. Steps 1. Join a gym do 1hr strength…

So BCCA is health. I have this protein shake. http://www.amazon.com/gp/product/B0091T7YVE/ref=oh_details_o08_s00_i00?ie=UTF8&psc=1

Ok I measured my body fat it is between 30-33 % lets just say i look like this guy link here, look at the image where it says 30-32% in male. http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/

I am 6,2" 264 LB age 30

well i went to this website http://www.active.com/fitness/calculators/bodyfat?force_a2=y# to calculate body fat

can you please tell me which one is protein, carbs and fat in 40/20/20

My body fat is 29%

I did what you asked and it came out to be this on 20/40/40 Step 4: View Your Results GRAMS per day CARBS: 266.6 PROTEIN: 200 FAT: 88.9 FIBER: 53 - 66 CALORIES: 2666 GRAMS per meal 66.7 50 22.2 13 - 17 667

So should I hit the fast foods then or Can you recommend a meal plan I can fallow daily

this is the results I got from the link Step 4: View Your Results GRAMS per day CARBS 170.6 PROTEIN 264 FAT 105.6 FIBER 53 - 66 CALORIES 2689 GRAMS per meal 42.7 66 26.4 13 - 17 672

Thanks for the reply but how do I find my macro intakes and what foods to eat to lose the weight and gain lean muscles

My BMR is 2446.52 now I do exercise treadmill for about 30 min at 5-6 speed lose about 400 calories and then hit the elliptical 30 mind at high resistance level that will lose about 400 calories totaling 800 calories per days 4 days equals 3200 calories

Thanks for the reply, Now this 40/30/30 macro in what foods will I find it. BTW I work on Android platform for game development.

What do you suggest I change my diet to, that is why I posted this post.