I hope I'm in right place. I would like to start my diet, but not sure how to start and thought maybe there is free diet plan generators on web that I can use. Not like free trials or something, just free? I guess that's poor to hope anything free in this words, but maybe
Do Kris Gethin 12 week trainer. It's free: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html They have meal plans and daily workout videos.
http://www.calculator.net/calorie-calculator.html Above link is where you can get a rough idea how many calories you should eat daily to lose weight or maintain your weight. -500 calories a day to lose roughly a pound a week. +500 to gain about a pound if you want to bulk. http://swole.me/ pretty generic list but you can mix/match from there and get creative.
6'5'' and only 163lbs. I'm basketball player, 22yo. My goal is something around 200lbs, around 40lbs gain in a year. I know many people would like to lose that much, never tried to gain seriuosly.
Breakfast usually some sandwich with coffe and some fruit like banana or apple/orange. I can skip lunch sometime, some snacks between breakfast and dinner cause I'm not very active sitting on lectures or whatever. At dinner I ussualy eat chicken or pork with rice or pasta, maybe potatoes and some salad if I have everything to make one. Some fruits and snacks after and I can go sleep without eating something else for night. I have practise or a game 3 times a week, usually starts at 8-9PM.
Honestly, it's hard to give advice here because I've never dealt with someone like you. Everyone I've helped has been overweight and the problem is controlling their appetite and eating the wrong things. You've got to eat a lot more calories, about 400-500 more each day. Even more if you start exercising semi-intensely by workout out or playing more basketball.
But we have same problem - we don't count calories, I don't even know many I ate today or yesterday. I'm eating kiwi right now, hell, how do I know how many calories it is? Ok, you can look into internet, but f.e. let say I don't weigh my dinner, I don't know how much pasta I put in my mouth, you can never tell how much colories it was and that's tough to understand for me.
Mass gainers bro. Continue eating your meals and just add mass gainer shakes between meals or once per day.
The heavier you workout the hungrier you will get. Westside skinny b*stard program. Do some snatch grip deadlifta for sure.
To be honest I just need something to start my diet off. I know I need around 3900 calories per day to reach my goal by the end of the summer, but I don't know how to make it happen. I mean how much and what shall I eat breakfast/lunch/dinner/snacks/timing/etc....That's just so complicated for me
