If my goal is to lose fat and gain muscle size/strength how should i tailor my diet?

My BMR is 2279.9 calories based on my height of 6'1"5 and weight of 235. Last I checked I had around 30% body fat (down from 35%!) I'm not concerned about my weight per se, just want to lose the fat around my mid section. Trying to figure out what my calories should be like, and what percentage of protein, carbs and fats I should have, as well as when to work and how much. Sounds like a full on plan? Any ideas? Thanks for your input1

Public Comments

1. You need to work on 1 goal at a time. First, concentrate on losing weight, then when you are at a healthy weight, you can focus more on building muscle. I'd suggest doing cardio for 5-6 days per week for 30-60 minutes at a time and strength training for a total of about 90 minutes per week over 2-3 days. Give yourself a day of rest in between sessions. Your diet should be 60% carbs, 20%protein, and less than 20%fat. Eat 1-2 hours before working out and have something containing both carbs and protein within 30 minutes of your workout.
2. For maximum fat loss, I'd recommend a split of 35% protein, 10% carbs, 55% healthy fats. Shoot somewhere for a diet between 2500-3000 calories. You want to eat every 2-3 hours to keep your metabolism up, so split those calories as evenly as possible between the 6 meals. Usually with a diet consisting of 10% carbs, all carbs come from fruit/veggies. If you decide you HAVE to have other carbs, you should be careful that you don't pair fats with non fruit/veggie carbs, as that tends to lead to fat mass gain. Healthy fats include extra virgin olive oil, flax oil, fish oil, and fats from nuts. P.S. you can definitely both gain in strength and muscle while you are eradicating the fat. After all, adding lean tissue will only help further your fat loss goals.
3. Look into Beachbody's P90X program with Tony Horton. It's designed to get rid of body fat and comes with a complete nutrition guide. It tells you what to eat and how often, literally day by day, meal by meal, written out so that even the least intelligent person could follow it. It even has recipes for many of the dishes. If you don't want to go through the program itself, I'd still recommend searching eBay or Amazon for a copy of the P90X Nutrition Guide. Stick to the "Fat Shredder" phase and you should lose body fat no matter what exercises you do. Oh, and it's also laid out depending on your BMR. It shows you how they calculate it so that you know which level of nutrition you're on (1,800 calorie, 2,400 calorie or 3,000 calorie). Since you already know yours, you'd be a level II, in the 2,400 calorie bracket.
4. A good diet for almost anyone is a diet with th following calorie percentages: 65-70% complex carbohydrates-5-10% of this simple sugars,15-20 % protein-prolonged levels higher than 20% can lead to kidney damage., and 10-15% fats-2-5% of this saturated. Basically, stick with foods below 80 calories/oz.-what does this leave-fruits and vegetables, lean meats and grains. Five or six SMALL meals is better than three LARGE meals. The fat in your body mimics exactly the fat in your diet. If you are 30% bodyfat, your calories are 30% fat. Cortisol released from periods of stress cause fat to deposit around your waist-eliminate stress-learn to relax.Even light workouts speed up your metabolic for up to two hours after you have stopped. From your weight and caloric intake, you have a slow metabolic rate. You may want to have your thyroid checked. One of the biggest signs of insulin resistance is excess fat around the waist. You may want to have you blood glucose level checked According to hormonal levels, between !:00-3:00 p.m. is the optimal time for humans to work out(most of us can not exercise at that time). to benifit from exercise, minimally, you should exercise for 30 minutes at least three times a week. Drink plenty of water to assist the body in burning off calories. A nice easy, walk after eating will help you to relax and also. to burn off calories. As far as gaining strength, a progressive weight traing program along with a cardio program to support the increased muscle mass as wellas strenghthening your heart, should be set up.