need help with diet please

[superman40229]

Hello,

New to forum I have experience with working out but none with diet.
Im 5feet 9inches tall am currently weighing 260lbs took a about a 3yr layoff
from working out I started back a couple of weeks ago with just eating right. and i feel alot better I need help now refining my diet. My bmr is 2317 to lose 3lbs a week I need to eat around 2091 calories a day 287 gr protein,182 gr carbs and 23 gr of fat a day Im not sure how to add the food in these calculations.

Heres a breakdown of the foods im eating now in no order and im on 2nd shift hrs

Meal 1-oatmeal and banana
Meal 2-eye of round steak,with carrots and greenbeans
Meal 3-4 hard boiled eggs 1 yolk
Meal 4-tuna fish with light mayo ,chopped celery ,pickle,and eggwhite on plain bagel.
workout 30min treadmill and weights
MEAL 5- 2 chicken breast veg, 2tbs peanutbutter and water all day

[superman40229]

anyone please.

[Onerepmaximum]

www.nutritiondata.com

http://www.nal.usda.gov/fnic/foodcomp/search/

These are some pretty useful websites to help you figure out how many calories, fat, protein and so forth are in the food you are eating. It would also be helpful if you have a food scale to keep track or serving sizes.

[DRveejay11]

Originally Posted by Onerepmaximum

www.nutritiondata.com

http://www.nal.usda.gov/fnic/foodcomp/search/

These are some pretty useful websites to help you figure out how many calories, fat, protein and so forth are in the food you are eating. It would also be helpful if you have a food scale to keep track or serving sizes.

Agreed.

Fitday.com is another excellent FREE online PERSONALIZED macronutrient counter and LOG/COUNTER.