OK, to keep you in perspective, i am 22 y/o, 5'9" 172lbs and 25.5% BF. My goal is to get around 10% BF july 4th. I am willing to do just about anything to get there.

After my 20min of morning cardio...
Breakfast: I'll either have 1 bowl of Kashi Go Lean with Skim Milk OR 2 slices of turkey bacon, 1 piece of whole wheat toast (no butter) & 1cup of Egg Beaters.

lunch: usually I'll have a small pouch of tuna & a "pink lady" apple.

snack: apple OR 1bowl of Kashi with skim milk (sometimes I wind up eating out with friends which is something im trying to quit)

dinner: Either grilled chicken breast with steamed veggies (asparagus or broccoli) & brown rice (sometimes wild rice).

workout

snack: skim milk & 2 scoops methoxypro. Sometimes i'll eat popcorn or something similar like baked lays or something if im still hungry.



note: i drink mostly OJ, water & i'll usually have sweet tea with dinner.

uhh, no, its not a good diet for getting lean. I'm sorry to leave it at that for now, id try to offer some serious advice if i wasnt so beat from my last work out. look around at various posted diets.

but #1 is finding out your BMR and how many cals you need to consume per day

OK, to keep you in perspective, i am 22 y/o, 5'9" 172lbs and 25.5% BF. My goal is to get around 10% BF july 4th. I am willing to do just about anything to get there.

Where did you come up with it? Have you been on this diet, long? How much have you lost?

Where did you come up with it? Have you been on this diet, long? How much have you lost?

I never really designed a diet, that's just pretty much what I have eaten on a daily basis for the past month or so. I have only lost a few lbs. on it. Obviously, I want to improve it, although I didn't think it was THAT bad.

I never really designed a diet, that's just pretty much what I have eaten on a daily basis for the past month or so. I have only lost a few lbs. on it. Obviously, I want to improve it, although I didn't think it was THAT bad.

What is a few pounds in a month? How many did you expect to lose?

What is a few pounds in a month? How many did you expect to lose?
Expect to lose in a month? I'm not sure. I never thought about it like that. Unfortunately, I wasn't able to stick to the diet 7 days a week. I cheated atleast 3 meals a week; something which I plan on qutting. I also slacked on my cardio. Basically I'm trying to start over.

You will have to look at the entire picture (diet, exercise, sleep) to make sure you aren't missing anything. Get rid of the baked lays and the sweet tea and eat more protein. Personally I would trade the OJ for whole fruit and water and also get rid of milk. Do fasted cardio, lift heavy and get sleep.

Read the sticky at the top of the "Fat Loss" forum page. That will give you a good education if you need it (maybe you don't).

Secondly, I would suggest this -- find out what you are eating in terms of macronutrients. For everything you eat, find out how much protien, carbs and fat in grams. Then find out the calories. Do the percentages (what percentage of your calories are fat? protien? carbs?). Write down everything, everyday. A spreadsheet (like MS Excel is very helpful here). I think you'll be surprised. I was when I did it. Then, you'll know exactly what you're dealing with.

With those two tools, you'll be able to really make a huge difference. Education is the key.

You can do it. Keep us updated on your progress. With good nutrition, you can make some amazing progress -- and we like to hear success stories.

You need to read some of the other threads on here...

Your macro amounts are way off, you need to bump the cardio to 45 minutes instead of 20, and you should incorporate a cheat day once per week. There were a number of good threads in the past week, so go back and read them...

If you ate more you would be less inclined to cheat so that balances out.

I've gone from 301 pounds to 209 ponds in under 5 months eating a similar diet but more food. and doing 1hr15 of cardio 7 days a week and weights twice a week. Very difficult to sustain if your not eating enough, I cheated a fair bit at first i was so hungry

I started of losing quickly but hit a plateu, I then started losing fat again after adding a few more snacks suprisingly for me.

Theres no science to my post just personal experience

If you ate more you would be less inclined to cheat so that balances out.

I've gone from 301 pounds to 209 ponds in under 5 months eating a similar diet but more food. and doing 1hr15 of cardio 7 days a week and weights twice a week. Very difficult to sustain if your not eating enough, I cheated a fair bit at first i was so hungry

I started of losing quickly but hit a plateu, I then started losing fat again after adding a few more snacks suprisingly for me.

Theres no science to my post just personal experience

Ate more? I thought I was eating too much for cutting. Your loss of 301 to 209 in just under 5 months is amazing, though.

I just read http://www.fatlosstips.com/ and learned alot. "abs are made in the kitchen" really made me focus on starting a new diet.

Getting rid of the skim milk is going to be really hard. The 45min of cardio is going to be killer; something I wont be able to do right away. I'll be lucky if i don't pass out after 20min of cardio.

45 minutes of cardio is simple. You can go on the recumbent bike, set it to the easiest setting, and go around 70-80rpm and reach 70% of your max heart rate. Read a book too, it makes time fly.

Ate more? I thought I was eating too much for cutting. Your loss of 301 to 209 in just under 5 months is amazing, though.

I just read http://www.fatlosstips.com/ and learned alot. "abs are made in the kitchen" really made me focus on starting a new diet.

Getting rid of the skim milk is going to be really hard. The 45min of cardio is going to be killer; something I wont be able to do right away. I'll be lucky if i don't pass out after 20min of cardio.


you're eating more carbs than protien, which is part of your problem... a good ratio would be 50% protien, 30% carbs and 20% good fat.... I know some on this board use a 40/40/20 breakdown (protien/carbs/fat)... do what others in this thread have suggested, read past threads, there is a ton of advise on here ;-)

This is all good advice -- I want to add some encouragement, too. Don't give up. Just because you have much to learn doesn't mean you can't do it. We all started without much understanding. You can change, and grow and set goals and reach them! You'll make mistakes -- that's ok, don't worry. Everytime you realize something new, you're that much closer to your goals. You can use every mistake as a learning opportunity. If you do, your mistakes become stepping stones toward victory. Never stop learning about your body. If you stop learning, you'll stop growing.

We're here to help each other -- soon, you'll be the one answering questions for other guys and girls. You'll be able to answer questions becuase you know what works from experience.

Don't give up -- you can do it.

Nearly 5 pounds a week on average. :p



I've gone from 301 pounds to 209 ponds in under 5 months

Nearly 5 pounds a week on average. :p

Yup. Its slowed down to about 1.5 pounds a week now and I'm nearly where I want to be weight wise.

I'll stick up some before and after pics when I hit my target, its amazing to see the difference.

Bro your post made me so mad I had to join this site. First off DROP OJ AND MILK. Full of sugar you dont need. I'm 5'8, about 185 lbs and was 20% bodyfat back in July. Got with a trainer and got my shit right. Most def cut the whole wheat toast. Replace with oats. I'm going to class but will be back later with more options and info.....

Some very good tips sofar :)

5 days a week cardio will help too :)

good luck!

Bro your post made me so mad I had to join this site. First off DROP OJ AND MILK. Full of sugar you dont need. I'm 5'8, about 185 lbs and was 20% bodyfat back in July. Got with a trainer and got my shit right. Most def cut the whole wheat toast. Replace with oats. I'm going to class but will be back later with more options and info.....

LOL Im sorry my post made you mad. If it makes you feel any better, I've learned A TON about dieting in the past couple of days. I've actually started writing down what I eat now.