img6493

Your lean body mass is 131 pounds or about 60 kilograms. Assuming you're moderately active, which means you move around a decent amount throughout the day and exercise 3-5 days a week fairly rigorously, you need about 2500 calories a day to maintain weight.

Since you want to lose weight, you're going to want to eat 20% less than that, or about 2000 calories a day.

Here are your macronutrients that you should try to hit:

Protein: 90 grams
Fats (good fats like from fish or raw almonds): 60 grams
Carbohydrates: 330 grams

You don't have to be super strict with the macronutrient numbers; as long as you're in the ballpark, you're fine. The most important thing is how many calories you eat.

I recommend you make an account at FitDay.com, where you can easily throw together a meal plan and the site automatically adds up the calories, protein, and so on. I made a quick diet plan for a single day on FitDay using your parameters and came up with this:

Breakfast: 1 cup old fashioned oatmeal, 1/4 cup of raisins, 1 tablespoon of honey, 1 slice of 100% whole wheat bread, 1 tablespoon of peanut butter
-Make the oatmeal, put in the raisins and honey. Toast the slice of bread and spread a tablespoon of peanut butter on it.

Lunch: 2 slices of 100% whole wheat bread (only whole wheat, don't eat white bread), 1 - 2.6oz pouch of tunafish in sunflower oil, 2 tablespoons of light miracle whip
-Mix the tunafish and miracle whip, put in between the two slices of bread.

Dinner: 10oz of skinless chicken breast with fat trimmed off, 3/4 cup of brown rice, 1/2 cup of broccoli
-Weigh out 10oz of raw chicken, cook it any way you want but don't add any butter or oil to it, take 3/4 cup of raw brown rice and cook it, and then take 1/2 cup of raw broccoli and steam/boil that. You can add a little bit of salt if you want but don't add butter to the vegetables or rice.

So for all that it's about 1950 calories, 108 grams of protein, 290 grams of carbohydrates, and 32 grams of fat.

That's just a sample menu I made, like I said go to FitDay.com and make an account there and you can play around with different foods. Avoid anything with saturated fat; polyunsaturated and monounsaturated fat are good for you.

I'd get one of those little food scales too so you can weigh your chicken and anything else you want to eat.

Kframe38

Wow thanks for that, ill look into the fitday thing. Your numbers are alot smaller then the numbers i got when messing around with the various calculators out there on the net. One calorie calculator said i needed 3200 for maint and 2500 for weight loss and 2400 and under for fast weight loss. Those numbers looked high to me tho. Yours looks good, tho im going to have to do the fitday thing becuase i need to throw in some snacks mid day and pre boxing workout. I was thinking either shelled sunflower kernals or fruit n nuts trail mix.

Is it possible for me to add those, or should i leave them out? 3 big meals or 6 smaller ones? I appreciate your help with this, i cant wait to see what next year brings..

img6493

I went off your lean body mass, in other words muscle & bone to calculate how many calories your body needs. Maybe you used your entire body weight of 295 and got that high number, I don't know. Fat doesn't burn fat. I used the Kath-McArdle formula to determine your caloric needs because you said your bodyfat was 55.5%.

You can eat those if you want but you'll probably have to cut something else out, like eat less rice and so on. The most essential thing is that you try to hit that 2000 calories in your diet.

This guy breaks down fitday and calorie / macro counting pretty good: [IIFYM] Constructing a Diet for Fat Loss - YouTube

Make sure you're taking a multivitamin and fish oil every day also.

Kframe38

Thanks for the reply. I will defineatly endevour to keep my calories at 2000.
The calculator i used asked my height and weight and my age and how often i worked out a week. I put 3x intense, becuase i feel my boxing work out is. That is how i got such high numbers..

This may be a stupid question but will i have enough energy for my work outs? I know its a dumb question, but im not used to eating that small amount of food. I was doing so good today, then after practice my room mate had made brownies and my will power caved in and i had 2 of them.. Gonna have to try harder..

img6493

It should be, theres a lot of carbs there. If you feel weak or drained try to fit some more carbs into your diet while maintaining that calorie count. I actually went a bit below your "lower" limit for carbs. Like I said, I just threw that together in a few minutes. You might want to try some other stuff if you get tired of eating the same thing every day.