Puting a diet togather!

[John100]

Im 30 245 5'8"
2940 Calories for cutting
40% of 2940=1176=294g daily =40g protein x6 meals
40% of 2940=1176=294g daily =40g carbs x6 meals
20% of 2940=588=65g daily =11g fat x6 meals
How are we so far?
I figured out how much Protein, Carbs, Fat I need But at this point what is the best way to put this to work? How do I go about translating this into a meal plan? so I can Plan out a menu daily, weekly and monthly Where do I start I'm so new to this and so lost please Help!
Ok now for the work out!
15-20 min of cardio and streching Before each work out
Monday ABS, Legs, Chest
Tuesday ABS , Arms, Back
Wensday ABS, Legs, Chest
Thursday ABS, Arms, Back
Friday ABS, Legs, Chest
Saterday ABS, Arms, Back
Sunday OFF
I did not specify any specific lifts because im still working on specifics there. I would appreciate any advice or tweeks. Thanks John

[Q.]

Oh, MAN! FISH, where are you?!?

[John100]

Ya Wheres FISH???? Wait whos FISH???? I think I figured it out but im not sure! What I was told at another site was that I devide the amount of protein I need per meal by the # of protein in the nutrition index on the product and it will give me the number of servings I need! Also same with the carbs and fat! Is this corect??

[anniehall]

why all this devotion to abs?

[NoMoYoYo]

OK, you need to cut. Kilocalories seem fine (to me), but make sure you track your progress and adjust to losing 1-2 pounds per week. At your weight, I'd lean closer to 2 I think.

Workout: Scrap it! Try:
Meltdown
Turbulence Training
Homegrown Muscle, Phase 1: Iron Manual

All are full-body-get-the-juices-flowing-and-feel-like-you're-going-to-puke workouts. If you survive, you will be ready to tackle a new workout. If you survive, you will be lighter, stronger, and more motivated than ever.

Word of caution: if you really are brand new, start slowly. I'd worked out for a year before trying Iron Manual and for six months before Meltdown. I did about 50% of my 1RM (single repetition maximum weight) when I started. Start much lighter than you think and get all repetitions/sets in.

Edit: missed your main question. Check Johnka's work at Nutritional Plan You can find his website and recipes at his website, which is in his profile on this forum.

[John100]

Originally posted by anniehall

why all this devotion to abs?

Actualy I already scraped that work out for another one but im sure you can figure out that it is in my opinion what I need the most work on!
Originally posted by NoMoYoYo

OK, you need to cut. Kilocalories seem fine (to me), but make sure you track your progress and adjust to losing 1-2 pounds per week. At your weight, I'd lean closer to 2 I think.

Workout: Scrap it! Try:
Meltdown
Turbulence Training
Homegrown Muscle, Phase 1: Iron Manual

All are full-body-get-the-juices-flowing-and-feel-like-you're-going-to-puke workouts. If you survive, you will be ready to tackle a new workout. If you survive, you will be lighter, stronger, and more motivated than ever.

Word of caution: if you really are brand new, start slowly. I'd worked out for a year before trying Iron Manual and for six months before Meltdown. I did about 50% of my 1RM (single repetition maximum weight) when I started. Start much lighter than you think and get all repetitions/sets in.

Edit: missed your main question. Check Johnka's work at Nutritional Plan You can find his website and recipes at his website, which is in his profile on this forum.

--------------------
Dan

Thanks Ya I know the work out needed tweeking and I found that tweek on another board so I have already scraped that one! thanks for the critique! also thanks for the link to Johnka nutrition stuff,I have alrady figured out the amounts I need to eat just having trouble turninig it into a diet (actual food to eat) having trouble figuring out how to put foods togather to equil the amounts I need to eat per meal any help there would be truly appreciated!
Im 30 245 5'8"
2940 Calories for cutting
40% of 2940=1176=294g daily =40g protein x6 meals
40% of 2940=1176=294g daily =98g carbs x3 meals
20% of 2940=588=65g daily =11g fat x6 meals

Thanks John

[NoMoYoYo]

At the bottom of the page by Johnka that I linked, you'll see a meal plan. I also pointed out his profile has a link to his WEBSITE with recipes in it.

If those don't answer your question, I guess you'll have to wait for someone else to respond, since I'm not getting it

[John100]

K/cal - 473

Protein - 37 g

Carbs - 75 g (13 fiber; 15 sugar)

Fat - 9 g (2.1s, 2.1m,
3.9p)

omega-3 -
0.56
omega-6 -
1.05

Ok Heres a good example! This is only one food Easily adjusted Only 3g mor protein need for me same with fat only 2 grams more! carbs only 23 more needed! But what is stumping me is (the above example is easy) say I only want to eat straight oat meal eggs a slice of hole wheet low carb bread low fat milk etc. how do I go about figuring the the serving size to mix and match a meal??? I have already been shown how to figure out how to get how many servings I need with just one item but how can I break it down When I want to eat more than one item? what im trying to figure out is how to have/make a more than one item meal!!!

[John100]

Oh and thank you for the help NoMoYoYo I realy apreciate it! I just having those newbe problumes of trying to figure out something I have never done!!!