Current Stats:
5'10"
219lbs
BF% - Unknown (Estimating around 22-23%)

Goals:
199lbs in 8-12 Weeks
179lbs before 1/1/07

This is going to be a working diet plan.. but I would like some suggestions

Schedule
6am: Pre-Run Shake

45minute jogging until I can do HIIT

8:45am: Meal #1
11:30am: Meal #2
1:15pm: Meal #3
4pm: Shake #2/Meal #4 (Shake if my games are pre 7pm, Meal if games are past 7pm)
Soccer
When Returning from Soccer: Meal #4/Shake

Here are my thoughts on what my calorie intake should be (correct if Im wrong)

Shake 1: 300 Calories (30/50/20 Split)
Meal 1: 450 Caloires (40/40/20 Split)
Meal 2: 300 Caloires (40/40/20 Split)
Meal 3: 300 Caloires (50/30/20 Split)

PreSoccer
Meal 4: 450 Calories (30/50/20 Split)
Shake: 300 Calories (30/50/20 Split)

Post Soccer
Meal 4: 450 Calories (50/30/20 Split)
Shake: 300 Calories (50/30/20 Split)


Foods in my list so far:
Oatmeal
Natural Peanut & Butter
Cereal (Just to switch up from oatmeal occasionally)
Eggs (Scrambled)
Whole Wheat Bread
Salmon
Chicken
Fruit/Vegetables
Rice
Turkey (sliced)
Whey Protein


Anything else that should be added to list or changed?

No lifting? Then why all the "shakes"? No shake before your morning run.

You should be lifting. Period. You will lose lots of muscle if you don't.



Current Stats:
5'10"
219lbs
BF% - Unknown (Estimating around 22-23%)

Goals:
199lbs in 8-12 Weeks
179lbs before 1/1/07

This is going to be a working diet plan.. but I would like some suggestions

Schedule
6am: Pre-Run Shake

45minute jogging until I can do HIIT

8:45am: Meal #1
11:30am: Meal #2
1:15pm: Meal #3
4pm: Shake #2/Meal #4 (Shake if my games are pre 7pm, Meal if games are past 7pm)
Soccer
When Returning from Soccer: Meal #4/Shake

Here are my thoughts on what my calorie intake should be (correct if Im wrong)

Shake 1: 300 Calories (30/50/20 Split)
Meal 1: 450 Caloires (40/40/20 Split)
Meal 2: 300 Caloires (40/40/20 Split)
Meal 3: 300 Caloires (50/30/20 Split)

PreSoccer
Meal 4: 450 Calories (30/50/20 Split)
Shake: 300 Calories (30/50/20 Split)

Post Soccer
Meal 4: 450 Calories (50/30/20 Split)
Shake: 300 Calories (50/30/20 Split)


Foods in my list so far:
Oatmeal
Natural Peanut & Butter
Cereal (Just to switch up from oatmeal occasionally)
Eggs (Scrambled)
Whole Wheat Bread
Salmon
Chicken
Fruit/Vegetables
Rice
Turkey (sliced)
Whey Protein


Anything else that should be added to list or changed?

2nd Shake is because I can not play soccer on a full stomach
I currently play 5 nights a week. I am not capable of weight lifting for one major reason:
Lack of time

I however, on the 2 off nights from soccer I will be doing pushups, situps, water resitance just so I dont lose too much muscle.

Just a stupid question about everyone's whole theory "NO TRAINING YOU WILL LOSE MUSCLE"
I have lost weight before, my legs are just as strong as they were before losing weight. As a matter of fact, I guarentee you with no true leg training EVER, I can still put up at least 660lbs on the leg press and do reptitions.
So this is another reason why I don't believe the whole "No training you will lose muscle. PERIOD."

I currently play 5 nights a week. I am not capable of weight lifting for one major reason:
Lack of time
Lift weights in the morning instead of running a few times a week.

Just a stupid question about everyone's whole theory "NO TRAINING YOU WILL LOSE MUSCLE"
I have lost weight before, my legs are just as strong as they were before losing weight. As a matter of fact, I guarentee you with no true leg training EVER, I can still put up at least 660lbs on the leg press and do reptitions.
So this is another reason why I don't believe the whole "No training you will lose muscle. PERIOD."
Okay. :) Do what you want and what makes you happy.

Few things that might help to my reasoning:

A) My life right now is basically this
730am-5/6pm work, after work is soccer.
I do not want to lift weights pre soccer as I need to be ready for a game. Post game - I have almost no energy (just enough to drive home)

To go to the gym at 6am would really mess around with my sleep schedule. I get barely enough sleep as it is (waking up at about 645)

Also, right I feel confident in my muscle mass. I am also lacking conditioning (playing soccer 5 teams a week basically Im good for a whole game but if you add in a couple sprints here and there Im dead tired)

I really want to get below the 200lb mark while mainly losing fat. If I lose 3-4lbs of muscle and 16lbs of fat I will be happy.



Mind you.. I do not want to be sub 13% because I do not have the time to dedicate myself to that. If I can be around 14-16% I would acutally be quite content


EDIT::: If I came across as a know it all, Im sorry - I just want clarification. Im def. not knowledge as all of you, that is the reason why I came here. So please do correct me if I am completely speaking out of my ass