Hey everyone!

I've been lurking around here for a few months trying to learn all I can. I think I've done pretty well, but I need some feedback on my diet. But first a little about me. I'm 31 years old, 5'8", 260lbs. I've been somewhat big all of my life. I was around 200 about 10 years ago, and I lost about 30 pounds, then somehow 10 years went past and I'm 260. I guess like most people, I can eat clean, workout, do cardio for a month or so. But then something happens, like my routine changes, or I'm not home for a week and don't eat clean like I have been, and I go back to my way of living before. I feel focused now though. I have always been the numbers dieter. I always wanted to see the scale move. But if the scale didn't move enough, I would lose motivation and there it all goes again. This time, I have taken pictures and did measurments. I don't plan on weighing myself until I see some progress on my measurments, so I know whatever the scale says, doesn't matter because the measurments mean more.

Ok now for my diet/schedule.

9:30am - Fasted Cardio. LISS
10:45am - Whey protein with skim milk, medium bananna, old fashioned oatmeal with 1/2 cup skim milk.
2:00pm - Can of tuna, Naturevalley Trail mix bar.
2:00pm-5:00pm - Snack on a small package of Sunflower seeds. (helps cravings)
5:00pm - Deli style turkey with 2 slices wheat bread and 1tsp of Mayo
7:30pm - 8-12oz of chicken tenderloins/breast, mixed veggies (broccoli, cauliflower, carrots)
8:30 - Workout
9:30 - Whey, Skim milk, medium bananna, 1.2 cup 2% Cottage Cheese.

On fitday, it comes out to around 2200.

Thanks

First off, good job on getting over obsession over the scale weight. Some people are just too obsessed with scale weight. Good thing you aren't, at least anymore. First off, 2200 calories are too low for your bodyweight IMO. Try starting around 2500-2700. I forget the formula but read the stickies to find out the formula for calculating your caloric needs. Oh yea, if you heavn't read any stickies yet, you should read gravityhomer's guide to fat loss and marcus's nutrition guide to fat loss. Seems like you did since you came up with something.
Okay, first of all, why is your fasted cardio at 9:30 AM? Do you go to sleep late or your schedule make you sleep late??? I think you'll do better by getting the cardio in around 6AM at least so you can space out your meals better. Also you are doing weights on the same day. Since you are beginning, this isn't necessary. Just have weights day and cardio day.

Meal 1: Drop the skim milk in both protein shake and oats and replace with water. Better yet, why don't you use egg whites instead of shakes???
Meal 2: Those trail mix bars are usually high in sugar. I'd drop them and replace with oats, sweet potatoes, or any other unprocessed carb source.
Meal 3: Replace with a real meal such as brown rice with chicken breast with veggies.
Meal 4: Drop the Mayo. Also you could find better sources of carbs than whole wheat bread. Instead of bread, why don't you try yams??? They're delicious. Also, instead of deli turkey, use turkey breast or other nonprocessed lean protein source.
Meal 5: This is good. Now, add some healthy fats such as natural peanut butter, flax, nuts, or any healthy fats you like.
Meal 6: You are already having cottage cheese for protein, so I'd drop the whey protein. Whey is not a good source of protein at night compared to cassein. Drop the banana, skim milk, and add some healthy fats such as natural peanut butter.

Overall, I think you are lacking fats in your diet. Also, you should add more veggies and fruits. They're really filling. Hope this helped. Good Luck!!!

Thanks Chris

The formula that was in Marcus guide said that my sustainable calorie intake was about 3150, so I want to lose around 2lbs a week meaning I need to have a calorie deficit of 1000/day. Thats why I was eating 2200.


As far as my cardio, I work late in the day, and get to sleep in a little, so that is why its at 9:30.

I haven't been a big fan of sweet potatoes or eggs, but I'm starting to learn that to reach my goal, I need to be able to do things that I might not like to much.

I hated sweet potatoes up until today...
Cut a potato up with the skin and put the slices in the oven. Absolutely great; better than regular potatoes.