Hi All,

I am one of the many digg users that discovered jsf this month. I am mighty impressed on what goes on over here. I am looking to change my lifestyle and lose some fat in the process. I've been reading the forums the last couple of weeks and sort of have a game plan.

Planning on doing cardio in the morning everyday M-F before work then maybe on the weekends when I wake up. On MWF I will go to the gym (just joined) and do the circuit training machines they have set up.

I did my calorie calculations and this is what I'm aiming for:
Calories: 2100-2400
Carbs: 200-240g
Fat: 47-53g
Protein: 200-240g

This is where I'm running into the problem. I really don't know what to eat to meet the quotas. Here is my schedule I did today.

Workout Fasted Cardio 35mins (cycle)

Breakfast: Calories/Carbs/Fat/Protein
Whey Powder: 120/3/2/23
2% milk 120/12/5/8
Multigrain Cheerios: 217/49/2/5


Snack 1:
Cottage Cheese: 90/6/3/11
Strawberry Yogurt: 70/13/0/5

Lunch:
Mixed veggies: 160/30/1/8
Grilled chicken: 156/0/2/33
Fruit cup: 50/13/0/0

Snack 2:
Peanut Butter: 210/6/16/8
Whole Wheat Bread: 120/22/2/8
Banana: 109/28/1/1

Circuit Workout (12mins cardio warmup, 45mins weight machines)
Whey shake w/ water : 120/3/2/23

Dinner:
Chicken gilled: 156/0/2/33
Lettuce: 23/5/0/1

Totals:
Calories: 1770
Carbs: 203g
Fat: 37g
Protein: 168g

As you can see I'm short on calories, fat and protein. Does my schedule look legit?

Ohh yeah my stats:
Age: 31
Height 5'10"
Weight 230

Thanks for the help and inspiration.
Jason

Hey Jason, i would limit bread to the morings and post workout. I would also recommend you start to learn how to use free weights. Overall free weights will give you much more improvements in body composition.

Check out precisionnutrition.com for excercise vids.

On the diet, personally i think counting calories can be very tiresome process. I would try to establish good eating habits first. That being food selection.