i'm 5'9, 172lbs, and 32 years old.

here's my diet:

7am: 1/2 cup oatmeal with splenda, and 1 cup low fat Cottage cheese ( 350 cal, 33 protein, 39 carbs, 8 fat,2 sat fat)

10am: Instone meal shake (280 cal, 45 protein, 14 carbs, 6 fat,1.5 sat fat)

1pm: 1 can of tuna, 7 cherry tomatos, some greens, serving of olive oil and 1 slice of 100% wheat bread. ( 409 cal, 43 protein, 24 carbs, 18 fat, 2 sat. fat)

3:30 pm: 1 med apple and a potein shake (201 cal,24 protein, 24 carbs, 2 fat, 1 sat. fat)

WORKOUT

Post W/O: 2 cups low fat choc. milk. (400 cal, 20 protein, 92 carbs, 7 fat, 4 sat fat)

6:00 pm: grilled chicken, or fish, with 1 cup frozen veggies. ( 240 cal, 46 protein, 12 carbs, 1 fat)

( If I'm Hungry) 9:00pm: 1/2 serving of muscle milk mixed with water or 1 cup low fat cottage cheese.

If I don't have the 9pm meal, I get: 1880 calories; 211 protein, 205 carbs, 42 fat, 10.5 sat fat.

I also take a multi-vitamin at lunch, and drink water ALL day long.

Any help to tweak this for better fat loss would be great, thanks!!

I hurt my wrist last week, so ALL I've been doing is cardio. I can't put any weight on my right wrist or it hurts. I need to give it time to fully heal, so I've been doing no weights at all. It's not broken; I believe I just pull or bruised it.. If it still bugs me in a few days, I'll go see a doctor. If I've learned nothing else from reading John's web site, it's to let your injuries heal!!

i'm 5'9, 172lbs, and 32 years old.

here's my diet:

7am: 1/2 cup oatmeal with splenda, and 1 cup low fat Cottage cheese ( 350 cal, 33 protein, 39 carbs, 8 fat,2 sat fat)

10am: Instone meal shake (280 cal, 45 protein, 14 carbs, 6 fat,1.5 sat fat)

1pm: 1 can of tuna, 7 cherry tomatos, some greens, serving of olive oil and 1 slice of 100% wheat bread. ( 409 cal, 43 protein, 24 carbs, 18 fat, 2 sat. fat)

3:30 pm: 1 med apple and a potein shake (201 cal,24 protein, 24 carbs, 2 fat, 1 sat. fat)

WORKOUT

Post W/O: 2 cups low fat choc. milk. (400 cal, 20 protein, 92 carbs, 7 fat, 4 sat fat)

6:00 pm: grilled chicken, or fish, with 1 cup frozen veggies. ( 240 cal, 46 protein, 12 carbs, 1 fat)

( If I'm Hungry) 9:00pm: 1/2 serving of muscle milk mixed with water or 1 cup low fat cottage cheese.

If I don't have the 9pm meal, I get: 1880 calories; 211 protein, 205 carbs, 42 fat, 10.5 sat fat.

I also take a multi-vitamin at lunch, and drink water ALL day long.

Any help to tweak this for better fat loss would be great, thanks!!

I hurt my wrist last week, so ALL I've been doing is cardio. I can't put any weight on my right wrist or it hurts. I need to give it time to fully heal, so I've been doing no weights at all. It's not broken; I believe I just pull or bruised it.. If it still bugs me in a few days, I'll go see a doctor. If I've learned nothing else from reading John's web site, it's to let your injuries heal!!

I would suggest not skipping that last meal... at your size I wouldn't personally eat below that 1880... just me though... the only meal I don't like much is that post workout meal... chocolate milk is NOT the best choice here... protien powder & dextrose, or even that muscle milk that you have at 9 p.m. would be better... I prefer whole foods to meal replacement shakes, but if it's working for you, then eat it :gl:

The chocolate milk was an idea I got off this board; the simple carbs, and protein mixed with low fat milk was suppose to be a good idea, but I guess maybe not.

How much Dextrose and protein should I drink after running? I have to lay off the weights until my wrist heals up, so I can only do cardio and work legs twice a week.

I'll be doing the following until I can lift again:

Monday: Off
Tuesday: Legs. Circuit training
Wednesday: Abs then Cardio 45 minutes total: 20 minutes of High Interval followed by 25 of Low Interval cardio
Thursday: Cardio 45 minutes total: 20 minutes of High Interval followed by 25 of Low Interval cardio
Friday: Legs. Circuit training
Saturday: Abs then Cardio right after I get up. 45 minutes
Sunday: Cardio Right after I get up. 45 minutes

I'll replace the chocolate milk with dextrose and whey, and add the Muscle milk to my 9pm meal. Any other ideas? I know this is far from the ideal meal to lose fat, so any advice would be great!!

Thanks

James