Hey..
With some help from some friends in the forum i got this.
(( CUT progress, I'm 220lbs, need to get down to 140lbs(Goal) ))

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Diet :

7:00AM ( Breakfast ) Kashi brand (Corn flakes) w/ 1% milk & a piece of an apple
2:00PM ( Lunch ) A turkey sandwich on whole wheat bread / tuna & cottage cheese
7:00PM ( Dinner) Chicken breast w/ a small salad (cucumbers,tomatoes etc)

Workout :

Day 1: Chest, Back
Day 2: 40mins of Treadmill
Day 3: Legs
Day 4: 40mins of Treadmill
Day 5: Shoulders, Triceps & Biceps
Day 6: Probably a 30/40mins walk (hangin out w/ friends)
Day 7: REST

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Please tell me your opinion and it would be really appreciated! :tu:

[ Note: I can't take any protein shakes, supplements(whey protein, oatmeal) etc, or any other vitamines]

Friendly :tu:

:spaz: -- psych0tic -- :spaz:

Are you attempting to starve yourself to death? :D

I'd aim for a minimum of 4 days of cardio, just to be ideal, but otherwise your approach for weights/cardio looks pretty good.

Your diet needs work... Your meals are actually very good, I think. The only caveat would be that the Kashi cereal may be a bit low in protein (I actually eat, every morning of my life, Kashi 13g protein cereal with milk and a half scoop extra of whey protein. I know you said you can't have the whey though).

The problem is that you're not eating enough. I like the eating first thing, and eatnig last thing, but your overall calories are too low. Aim for a minimum of 2000 for now, every day, and see how that works. So, that would be basically taking your three meals you have and eating each of them twice :)

You're close - just get more meals in!

Are you attempting to starve yourself to death? :D
Yeah, you eat less all day than I do before noon, and I'm cutting as well. Is it impossible for you to eat more than three times a day?

Also, I see no abs in your routine. Nor do I see forearms or core, something I would have in my routine.

Thanks for replying!
Abs are always in my routine everyday (Crunches 2x 8reps)
Please tell me what more meals i should try to add in my diet..

Thanks :tu:

-- psych0tic --

Please tell me what more meals i should try to add in my diet..
Changes in bold...

7:00AM ( Breakfast ) Kashi brand (Corn flakes) w/ 1% milk & a whole apple
11:00 AM : 2 tbsp natural peanut butter
2:00PM ( Lunch ) A turkey sandwich on whole wheat bread
4:00PM Tuna and veggies/fruit
7:00PM ( Dinner) Chicken breast w/ a small salad (cucumbers,tomatoes etc)
10:00PM cottage cheese

How about this... I just rearranged some of your existing food. I split your lunch so it's not either turkey or tuna, your eatting both. I added peanut butter mid morning for fats and I moved cottage cheese to late night. This is still a non-lifting diet, so you'll want to add carbs like oatmeal or something before and after your lifts in addition to this diet on workout days. The changes I made are hopefully easy to do, since they don't really require too much extra prep.

If I could make one more recommendation... I'd suggest making a shorter term goal than going from 220 to 140. That is a long term goal. You need something with a shorter duration that you can reach within a few months. Maybe break up your fat loss into three stages; 220-190, 190-160, 160-140. Feeling like you're close to a goal is highly motivating, so give yourself more opportunities to experience that.

Ditch the milk/cereal/breads/ etc.

Oh yeah, and EAT. If you don't you're going to waste away to nothing, and you'll have NO metabolism at all.

Focus on lean meats, fish, eggs, green veggies, healthy fats. Center your starches around your weight training workouts.

The old adage "you are what you eat" is VERY true.

~SC~

Changes in bold...

7:00AM ( Breakfast ) Kashi brand (Corn flakes) w/ 1% milk & a whole apple
11:00 AM : 2 tbsp natural peanut butter
2:00PM ( Lunch ) A turkey sandwich on whole wheat bread
4:00PM Tuna and veggies/fruit
7:00PM ( Dinner) Chicken breast w/ a small salad (cucumbers,tomatoes etc)
10:00PM cottage cheese

How about this... I just rearranged some of your existing food. I split your lunch so it's not either turkey or tuna, your eatting both. I added peanut butter mid morning for fats and I moved cottage cheese to late night. This is still a non-lifting diet, so you'll want to add carbs like oatmeal or something before and after your lifts in addition to this diet on workout days. The changes I made are hopefully easy to do, since they don't really require too much extra prep.

If I could make one more recommendation... I'd suggest making a shorter term goal than going from 220 to 140. That is a long term goal. You need something with a shorter duration that you can reach within a few months. Maybe break up your fat loss into three stages; 220-190, 190-160, 160-140. Feeling like you're close to a goal is highly motivating, so give yourself more opportunities to experience that.

Thanks alot man! I will go to find some oatmeal tomorrow morning.
So this are the foods i shall eat everyday ? ( In addition some oatmeal right before and after my lifting days ) Right ?

7:00AM ( Breakfast ) Kashi brand (Corn flakes) w/ 1% milk & a whole apple
11:00 AM : 2 tbsp natural peanut butter
2:00PM ( Lunch ) A turkey sandwich on whole wheat bread
4:00PM Tuna and veggies/fruit
7:00PM ( Dinner) Chicken breast w/ a small salad (cucumbers,tomatoes etc)
10:00PM cottage cheese

So this are the foods i shall eat everyday ? ( In addition some oatmeal right before and after my lifting days ) Right ?
You don't have to eat that every day, I just took what you started and ran with it a bit. You can throw in as much variety as you want, just make sure that you're eating around the same amount and that it's good, healthy food.

You don't have to eat that every day, I just took what you started and ran with it a bit. You can throw in as much variety as you want, just make sure that you're eating around the same amount and that it's good, healthy food.

I'm not really in to this subject, so what do u exactly mean eating around the same amount ? Tell me more

-- psych0tic --