ok, usually within 15-30 mins me waking up (since it can vary from day to day) : One bowl of kyoshi "good friends" cereal and skim milk, id say about 1/2 cups of each, or 2 peices of wheat toast, one bannana (med), or 3/4 cup egg beaters cooked(says 1/4 cup is = to 1 egg), and maybe half of a chicken breast, and 8oz OJ (again, maybe).

**workout option 1**

2nd meal: either protein plus protein bar + water, or a chicken salad with nonfat italian dressing (not swimming in it, just a little on top, also chicken is a full breast) + water, or a can of tuna and some pretzels

3rd meal: again, either a chicken salad (depending if I already had one), or something else protein related...I need to go pickup some whey protein soon, or tuna.

**workout option 2**

4th meal (usually near nighttime): chicken, or steak and some kind of vegetable, always cooked without oil or any other kind of fat on a george forman grill

5th meal (again, nighttime): usually something to the same effect, chicken + some sort of vegetable, or just chicken by itself.

Throughout the day, I drink about 3-5 liters of water.

I say option 1 and 2, because depending on my sched (school, work) I dont always have time to do it in the morn.

If I need to snack, I do it healthy between meals, nothing horrendous (fatty snacks, or anything like that) usually just carrots and such...

I really want to maximize my fat loss and muscle gain, so anything helps. If anyone wants to help me with this on a 1 on 1 basis, just AOL IM me at (gotti for hire)

Thanks,
Chris

bump, anyone?

Hi.

I'd switch the cereals for oatmeal instead (more proteins and better fat). Skip the pretzel and eat fruit instead.

Also, I'm not sure if your 2nd meal is lunch or not? I think you should add a 6th meal and cut back on the other meals to fit.

For me personally I really go to great length to minimize even exclude fat in my 5th and 6th meals, and try to get my daily measure of fat in the other earlier meals.

I only eat these 6 meals, but two of these are "snack meals" about 200 kcal a piece.

Another thing - have you done a plan of how many calories per day to consume, how many calories per meal,and at what ratio?

Hope this helps.

// Johan.

well I currently weigh around 245, and im 6'2 so im guessing around 2500-2600?

well I currently weigh around 245, and im 6'2 so im guessing around 2500-2600? Ding ding ding! 10x body weight is a very common suggestion. You'll probably do fine with that.

Have you done a fat/carbs/protein breakdown yet to see how much of a factor each of these play in your diet?

no, im pretty new to this... :( ive been reading alot about peoples figures and saying they are going 40/40/20 being protein/carb/fat and I dunno what is best for me, I really suck at figuring out these types of things...I basically do it more on a "eat so much of this and that" type of structure. 2500 seems like alot of calories? I probly didnt eat that much when I wasnt dieting...and im not kidding nor nieve to what I eat. I just have a rediculously slow metabolism

no, im pretty new to this... :( ive been reading alot about peoples figures and saying they are going 40/40/20 being protein/carb/fat and I dunno what is best for me, I really suck at figuring out these types of things...I basically do it more on a "eat so much of this and that" type of structure. 2500 seems like alot of calories? I probly didnt eat that much when I wasnt dieting...and im not kidding nor nieve to what I eat. I just have a rediculously slow metabolism I have a spreadsheet ('http://forums.johnstonefitness.com/showthread.php?t=319') that does most of the calculation for you. They're easy enough to make once you know that 1g of fat = 9 calories ; 1 g of protein = 4 calories and 1 g of cabohydrate = 4 calories. My spreadsheet does some cool color coding stuff to let you know if you go too far over anything. It's also got some examples of what I eat. But I'm a freak, so don't worry about that part :D

If you don't have Excel you could always use OpenOffice ('http://www.openoffice.org') -- It's free!

Regarding your metabolism: that's where the cardio comes in to play. The whole point of HIIT cardio ('http://www.musclemedia.com/training/hiit.asp') is to kick that metabolism in to high gear. My metabolism is pretty slow right now, hopefully it'll get back on track in a few more weeks!

I have a spreadsheet ('http://forums.johnstonefitness.com/showthread.php?t=319') that does most of the calculation for you. They're easy enough to make once you know that 1g of fat = 9 calories ; 1 g of protein = 4 calories and 1 g of cabohydrate = 4 calories. My spreadsheet does some cool color coding stuff to let you know if you go too far over anything. It's also got some examples of what I eat. But I'm a freak, so don't worry about that part :D

If you don't have Excel you could always use OpenOffice ('http://www.openoffice.org') -- It's free!

Regarding your metabolism: that's where the cardio comes in to play. The whole point of HIIT cardio ('http://www.musclemedia.com/training/hiit.asp') is to kick that metabolism in to high gear. My metabolism is pretty slow right now, hopefully it'll get back on track in a few more weeks!

dope, thanks man...mostly ive just been watching what I eat...not to much fat, but alot of protein and a little less carbs than that.

anyone else have any problem with my mealplan?

2500 seems like alot of calories? I probly didnt eat that much when I wasnt dieting...and im not kidding nor nieve to what I eat. I just have a rediculously slow metabolism

I thought the same thing when I started. I started at 2500ish calories and it was WAY more food than I usually ate. But, it was healthy food and the weight has been coming off pretty quickly. I figure that before I started doing this, I was consuming about 500 calories of food a day and about 2000 calories in soda. No lie. Now I drink exclusively water and eat my 2k calories a day. :tu:

cool, ya, ive noticed the weight comin off fairly quickly too, I dont count calories, or any of that other type of stuff, I just look at the nutrition facts of what im eatin, look at the sugars/carbs/protein/everything else, and decide if its healthy or not.