I want to drop 15 pounds in my mid section. Am I going in the right direction?
6'2" 255 pounds


weights

5 days a week, heavy, work all body parts
Cardio 4 days a week, 30 mins each time


diet

6AM
4 eggs
4 turkey sausage patties
whey shake
605 calories

9AM
whey shake
banana
almonds
620 calories

12PM
turkey or grill chicken sandwich on wheat bread
or
grilled chicken salad
400 to 500 calories


3PM
2 cans of tuna
apple
300 calories

6PM
lean meat
vegetables
400 calories

10PM
whey shake
cottage cheese and low fat yogurt
385 calories



I am getting around 2700 calories a day and 300 grams of protein

For your stats & goal, I would say yes, you are in the right 'direction.' That diet is fine for now. I would, however, spread your morning calories out.

You won't be helping your metabolism by taking in an abundance of calories in the morning.

I think you are overreaching on your workouts. Start with 3 full body days, concentrating mainly on compound movements (squats, presses, rows, deadlift variants, pullups/pulldowns, etc). Workouts should last maybe 45 minutes to 1:30, depending on what you do and how long between sets/exercises.

Cardio on the off days.

More isn't always better. Work up to it if you're just starting out.

Diet wise, that's a great start. Not too low on calories, protein in every meal. I would work in more healthy fats, though. For instance, that last meal, take out one of the yogurt/CC/whey (or reduce portions), and take in some peanut butter or some kind of healthy oil (flax/olive/fish oil). That can slow down digestion of the protein overnight.

You won't be helping your metabolism by taking in an abundance of calories in the morning.


I don't think front loading your calories in a day is a bad thing. Breakfast should be your biggest meal IMO, because you're recovering from your overnight fast and you are fueling the busiest part of most people's day. Tailing off the calories toward the end also makes sense to me as you become less active at night.

I think you are overreaching on your workouts. Start with 3 full body days, concentrating mainly on compound movements (squats, presses, rows, deadlift variants, pullups/pulldowns, etc). Workouts should last maybe 45 minutes to 1:30, depending on what you do and how long between sets/exercises.

Cardio on the off days.

More isn't always better. Work up to it if you're just starting out.

Diet wise, that's a great start. Not too low on calories, protein in every meal. I would work in more healthy fats, though. For instance, that last meal, take out one of the yogurt/CC/whey (or reduce portions), and take in some peanut butter or some kind of healthy oil (flax/olive/fish oil). That can slow down digestion of the protein overnight.



sorry

i am taking flax seed oil pills. 4 in the morning and 4 at night, is the right time to take them?

also taking creatine twice a day

sorry

i am taking flax seed oil pills. 4 in the morning and 4 at night, is the right time to take them?

also taking creatine twice a day

That's fine, but I still hold with my suggestion to at least add a bit more fat to that last meal. Fat is an important part of a healthy diet, even a fat loss diet. I cut on 35% fat (or more).

I'd prefer fish oil pills over flax. More DHA/EPA. Flax oil isn't bad, just not economical in pill form vs the liquid.

also taking creatine twice a day

a) you don't need this much creatine. 5g or so post-workout on lifting days should be enough.

b) you don't need creatine

Yes, I agree with that. But, he is eating 1,225 calories in a 3 hour time frame. That is 45%, almost half of his daily caloric intake.

I don't think front loading your calories in a day is a bad thing. Breakfast should be your biggest meal IMO, because you're recovering from your overnight fast and you are fueling the busiest part of most people's day. Tailing off the calories toward the end also makes sense to me as you become less active at night.

Yes, I agree with that. But, he is eating 1,225 calories in a 3 hour time frame. That is 45%, almost half of his daily caloric intake.


so i need to move some of these calories into the last 3 meals?

so i need to move some of these calories into the last 3 meals?
What time is your workout?

What time is your workout?


around 2 and 3

Yes, I agree with that. But, he is eating 1,225 calories in a 3 hour time frame. That is 45%, almost half of his daily caloric intake.

Actually I think it's pretty solid. He starts at 600 and goes to 500 and then 400. I mean, what's the alternative, shuffling a 100 from one meal to another? I don't think it's going to make much of an effect at all really.

I want to drop 15 pounds in my mid section. Am I going in the right direction?
6'2" 255 pounds


weights

5 days a week, heavy, work all body parts
Cardio 4 days a week, 30 mins each time


diet

6AM
4 eggs
4 turkey sausage patties
whey shake
605 calories

9AM
whey shake
banana
almonds
620 calories

12PM
turkey or grill chicken sandwich on wheat bread
or
grilled chicken salad
400 to 500 calories


3PM
2 cans of tuna
apple
300 calories

6PM
lean meat
vegetables
400 calories

10PM
whey shake
cottage cheese and low fat yogurt
385 calories



I am getting around 2700 calories a day and 300 grams of protein

If you don't see any results in a week or two, I would drop two eggs and some patties from meal one, and cut back some almonds (I assume that's a lot of your calories) from meal two. Drop some calories, but make sure to keep your protein over 300.

Also, what kind of tuna cans do you have? Two servings + an apple would be 300cals, but there's no way two cans equal that. You're looking more like 450-500 cals in that meal.

Cardio 4 days a week, 30 mins each time

I would cut 1 day of cardio, and add it to the other 30mins sessions(to 40), does last 10mins really make a difference in my experience

Stick to it, you will get results!

I'd personally hit up 45 mins of LISS cardio every morning upon awakening, then weight train much later in the day when applicable. If your goal is to lose fat, cardio is your best friend as well as a sound dietary approach.

~SC~

I agree with swolecat...fasted LISS cardio is a great way to stimulate fat loss. I think the diet looks good just keep it real clean and keep the protein up there.

Don't sweat the big breakfast eat up!:eat:

I agree with swolecat...fasted LISS cardio is a great way to stimulate fat loss. I think the diet looks good just keep it real clean and keep the protein up there.

Don't sweat the big breakfast eat up!:eat:



not familiar with LISS. I am familiar with HIIT. I will do some homework

LISS = long, steady state cardio session at 65-75% MHR (think: sweating and breathing hard but not heart racing) first thing in the morning before you eat. Most people will tell you the session has to last at least 30 minutes for the best fat burning effects, most people would also tell you that they do it for about 45-60min.

a little update

I have not weighted in 2 months. I do fell I have lost some BF. When I look in the mirror I look thinner in the face, arms, chest and legs. My mid section has gone down some but it still needs some work. I do feel harder all over, arm, chest, legs and even some tightness in my upper ads. Other people have told me I have lost weight. I am follow the same diet as above. I would think if I weighted I would weight a little less or the same, I do feel I have add muscle. My arm are bigger than 2 months ago. I have changed my workout some.

weights 3 days a week, heavy
cardio 2 days a week 45 mins.


anything I can change, add or do differently to get the BF off my mid section:bang:?

anything I can change, add or do differently to get the BF off my mid section:bang:?
Measure your progress. Whether you take weekly pictures, tape measurments, scale measurments, BF% measurmeants or all of the above, I would keep some sort of progress record. If your keeping track of your progress through measurable means then you have a much better picture of your progress, and its easier to tell if you need to change anything to optimize results.

a little update

I have not weighted in 2 months. I do fell I have lost some BF. When I look in the mirror I look thinner in the face, arms, chest and legs. My mid section has gone down some but it still needs some work. I do feel harder all over, arm, chest, legs and even some tightness in my upper ads. Other people have told me I have lost weight. I am follow the same diet as above. I would think if I weighted I would weight a little less or the same, I do feel I have add muscle. My arm are bigger than 2 months ago. I have changed my workout some.

weights 3 days a week, heavy
cardio 2 days a week 45 mins.


anything I can change, add or do differently to get the BF off my mid section:bang:?

Diet: drop 200 cals, give it a few weeks. If results don't change, drop 200 more, etc.

cardio: You could add more. Any variety.

Weights: bah, I hate three day splits. Consider adapting more volume in your weight training. The cardiovascular/fat loss effects of an extended bout with the weights cannot be understated.


I know this isn't exactly mindblowingly scientific data I'm feeding you-eat less, move more-but it's the only way to go...

:gl: