Well, since my daily plan ranges from day to day, I won't list my foods.

However, one thing that is constant, I do take 3 Whey Protein shakes (with skim milk), 2 GNC multivitamins, and Omega-3 per day. With this combo, I never usually exceed 1700 Calories. I'm 6'4" 306 lbs and do cardio and lift every day.

With my schedule, it's hard to maintain five meals a day and I usually eat three.

Any thoughts?

For your height, size and activity levels I would suggest 1700 calories is way too low. I would go half that again (at least).

How is your current plan working?

I weigh 164 pounds and my average calorie intake to maintain weight is something like 2900 calories. For your size (I am assuming alot of that is fat), you should be eating atleast another 1000 calories, otherwise you are burning muscle because of lack of nutrition. 1700 is a massively small amount for what you should be eating, that I can guarantee. Don't do it to yourself man, don't cut so low that you burn muscle. Burning muscle kills your metabo, and lessens your ability to lose weight. 500 calories should be your max deficit. Considering your current stats, and your assumed activity level as moderate and age at 35 (some reasonable weight lifting and some cardio) you need something like 4000 calories a day, according to a caloric need calc. I am assuming that this is scewed by your BF%, so I would love for you to shoot for atleast 2900 calories a day.

I know it is hard, but as Tom Venuto says, the single most important and effective method of losing weight is eating the right things six times a day. Even if you can only fit in 5, it is many times better than 3. Even four is better. Just get in the rythm, eat as often as you can (2-3 hours seperating meals) and eat as many whole foods as you can. This WILL make you start to lose weight, and it WILL boost your metabolism.

First things first, I love your avatar. :D

Second of all, it seems like its reasonable. I lost 3-4 lbs this week although, it seems to fluctuate because I'm weight lifting as well. When I weighed myself yesterday morning. I weight 306 lbs, before I go to bed it usually is at the 310 lbs range. When I wake up the following morning, It's back down to 306.

I'm guessing that's water weight right?

By the way, I started this routine at about 314 three weeks ago. Does that seem low in the weight loss calender?

I weigh 164 pounds and my average calorie intake to maintain weight is something like 2900 calories. For your size (I am assuming alot of that is fat), you should be eating atleast another 1000 calories, otherwise you are burning muscle because of lack of nutrition. 1700 is a massively small amount for what you should be eating, that I can guarantee. Don't do it to yourself man, don't cut so low that you burn muscle. Burning muscle kills your metabo, and lessens your ability to lose weight. 500 calories should be your max deficit. Considering your current stats, and your assumed activity level as moderate and age at 35 (some reasonable weight lifting and some cardio) you need something like 4000 calories a day, according to a caloric need calc. I am assuming that this is scewed by your BF%, so I would love for you to shoot for atleast 2900 calories a day.

I know it is hard, but as Tom Venuto says, the single most important and effective method of losing weight is eating the right things six times a day. Even if you can only fit in 5, it is many times better than 3. Even four is better. Just get in the rythm, eat as often as you can (2-3 hours seperating meals) and eat as many whole foods as you can. This WILL make you start to lose weight, and it WILL boost your metabolism.

I should say, I'm 22 and have been going for 3 weeks... Yeah, I'm a newby... Also, shouldn't my vitamin intake as well as protein shakes allow me to eat 1700 calories? I mean, John Stone started out at 1000 calories... Then again, I weigh much more than he did when he started.

Read my post and reply please, I am very interested in helping you.

Also, that weight fluctuation has to do with the time/situation you are weighing yourself. Lifting weights will change your weight, as will times of the day (between meals and drinks).

First, I suggest you read all the stickies at the top of this forum.

Second, post your diet, weight training and cardio training in detail. If you do this you will get some very helpful responses from some very successful and knowledgeable people on this forum.

Cheers and good luck.

My weight training usually goes like this.

10-15 min of cardio, stationary bike or treadmill. I'm out of shape and run out of gas by around 10 - 15 min of cardio. I do this every day.

Monday: Cardio, arms chest.

Tuesday: Cardio, legs, back, abs

Wednesday: Cardio as much as I can.

Thursday: Cardio, arms, chest

Friday: cardio, legs, back, abs.

Saturday + Sunday: Cardio all days, my University gym is closed and can't afford a gym membership.

A usual meal a day goes something like....

Meal 1: Oatmeal w/ water "strawberry flavored": 175 calories + Banana 80~110 calories + Whey Protein Shake w/ skim milk 275 calories and a GNC multi Vitamin 45 calories.

Meal 2: Salad w/ Grilled Chicken ~310 calories and a Whey Protein Shake w/ Skim Milk 275 Calories.

4:00pm - 6:00pm: Workout

Meal 3: *This varies* Usually 2 Chicken Breasts ~280 Calories, 1 cup of brown rice 320 calories, Whey Protein Shake w/ Skim Milk 275 calories and a GNC Vitamin 45 calories. I usually eat 1 or 2 chicken breasts here, pending on my hunger.

Calorie Total = ~2065. Dinner usually varies and I may get as low as, 1600 calories.

Read my post and reply please, I am very interested in helping you.

Also, that weight fluctuation has to do with the time/situation you are weighing yourself. Lifting weights will change your weight, as will times of the day (between meals and drinks).

I just posted a rough routine of mine. Thanks for wanting to help, much appreciated. :)

With this combo, I never usually exceed 1700 Calories. I'm 6'4" 306 lbs and do cardio and lift every day.
At the VERY least...DOUBLE the calorie intake.

What is so different about your schedule that you cannot eat more than 3 meals? Serious question, I'm not picking on you. :) If you show us what you've got going on during the day maybe we can help you with some ideas for quick meals. Can you take 2-3 minutes to add water to a shaker full of protein and ground oats, shake it and drink it? (Just one example.)

So you would recommend eating 3400 calories per day?

What about non lifting days?