hey guys. Here the run down on my situation. I'm 6'0. I've been fat all my life. 2 years ago i was 240lbs and decided to lose wieght. SO i did all the right things and went down to 200lbs. But then i stopped eating right and workin out and now im all the way up to 260 lbs. This time im actually planning on keeping it off for a loong time.
Ive been on my program for a week now, and its working alright. I just wanted to share my diet with your guys to see what i gotta fix.

5:00am Cardio or Weights (Depends what day)
Whey Protein Shake right after every session

6:30am 4 egg whites
1/2 cup Oatmeal

10:00am 1 can tuna
1 cup brown rice

12:00pm 1 chicken breast
Large salad w/ 1.5 tbs olive oil & some balsamic vinegar

3:00pm 1 packet Beef Jerkey
1 serving almonds

6:00pm 1 chicken breats
1 serving almonds

9:00 pm 20 minutes before bed i eat 1/2 cup of cottage cheese

I drink 1.5 gallons of water a day and piss a whoole lot. I really try not to mix fat and carbs in the same meal. You guys think this is enough cals a day for me? Ive been doing this for a week and ive notices a slight difference in my body.
Thank! :tu:

Congrats on the commitment. :tu:

Off the cuff, my best guess is that you're pretty close to what you need in terms of nutrition and meal-planning. You're on the right track with the cardio in the morning (provided it's empty-stomach).

My advice (based on experience of going from 240-185), is to just keep on this design.

3 more weeks and you should see a noticeable difference, not just 'some results'.

Ken :D

Thanks for the input Ken. I lost about 4 pounds the first week. Is that all water weight or mostly fat?

Thanks for the input Ken. I lost about 4 pounds the first week. Is that all water weight or mostly fat?

It's probably half water weight, perhaps more. Buring 4 pounds of fat a week is nigh impossible - you'd have to be 2000 calories a day in deficit and even then you're likely to lose some muscle no matter how carefully you plan your meals.

A few tweaks to your plan that I'd suggest include trying to get a little protein in you before your start biking - you want to stop overnight catabolism as soon as possible, especially before exercising. On days in which you're lifting, you also want to consume some high GI carbohydrates as soon as you're done for the same reason; consuming protein alone isn't helping you to retain muscle mass as protein+carbs together.

There has been a lot of talk in recent years on the quantity of mercury found in canned tuna. Everyone has a different opinion on how significant this is, but you might think about just doing tuna every other day, and perhpas substituting some other lean proteins - I had sliced deli turkey for lunch today, which is roughly equivalent.

Otherwise, you've got a pretty good system, similar to my own. I can't abide cottage cheese, so I drink a second shake before bed instead, but the benefits are probably similar.

Your plan looks pretty solid to me. Sort of similar to mines. Except I usually pile on the leafy greens. My only problem is morning cardio. I'm too much of a lazy bastard to wake up an extra hour before school/work to get that cardio in. Today I went to school on an empty stomach (woke up waaaaay too late). Was there for about 4 hours then came back home to jump on the treadmill. I was still in the fasted state (sucks because my gut was just growling all thru class! lol) so I hope its the same effect.

Right now i'm just muching on a delicious grilled chicken salad I picked up at the salad bar. Just the chicken, mushrooms, lettuce, tomato, a lil feta cheese and some balsamic vinegar I had at home. Kinda wish I made two of em.

It's probably half water weight, perhaps more. Buring 4 pounds of fat a week is nigh impossible - you'd have to be 2000 calories a day in deficit and even then you're likely to lose some muscle no matter how carefully you plan your meals.

I'd agree it's half water. On your current design, expect to lose at least 1-2 pounds of fat per week. That will slow down considerably after the first month...probably to around 0.5lbs per week.

Just keep doing what you're doing. :tu:

Ken