Well, I work out about 7 days a week – normally switching it up legs one day arms the next chest another along with 20 min of cardio at the end, I don’t drink or smoke so I need some kind of high!!

My issue is what to eat and when? I am not picky when it comes to food. Can someone here structure a meal plan for a day that I would cut fat on?

I’m not picky about food and don’t care about eating the same thing over and over within reason of course, I wouldn’t want to eat ½ lb of anchovies.

I am 6ft about 200lbs and about 15%bf I would like to get to 10% or under

Let me know if you need any more info as I suspect this will get interesting haha

Have you read the stickies in the beginner forum?

You can't expect people to just hand you a pre-made plan just for you without doing a bit of homework first :)

I suspect your workout plan leaves a bit to be desired of as well. Lifting every day with no recovery isn't the best idea, and you don't even mention the back in your training (chest should be offset by work to the back to keep things balanced). IMO, "arm day" is an inefficient way to make physique changes because you are working smaller, less metabolically impactful muscles when you could better spend time doing big lifts like squats and deads that hit the whole body and therefore have more metabolic impact.

So read the stickies, post a basic idea of what you've picked up from those and we'll help you tweak it.

Have you read the stickies in the beginner forum?

You can't expect people to just hand you a pre-made plan just for you without doing a bit of homework first :)

I suspect your workout plan leaves a bit to be desired of as well. Lifting every day with no recovery isn't the best idea, and you don't even mention the back in your training (chest should be offset by work to the back to keep things balanced). IMO, "arm day" is an inefficient way to make physique changes because you are working smaller, less metabolically impactful muscles when you could better spend time doing big lifts like squats and deads that hit the whole body and therefore have more metabolic impact.

So read the stickies, post a basic idea of what you've picked up from those and we'll help you tweak it.

Maybe I should of went into more detail about my workouts, but am trying to gear this more towards Nutrition and a simplistic approach to it?

Maybe I should of went into more detail about my workouts, but am trying to gear this more towards Nutrition and a simplistic approach to it?

And an excellent start on that is in the stickies. We can't do it all for you :D

Well, I work out about 7 days a week – normally switching it up legs one day arms the next chest another along with 20 min of cardio at the end, I don’t drink or smoke so I need some kind of high!!

You have to fix that. Rest and sleep are as important as workout and diet.

There are a million posts like this and now, one million and one. My favorite answer lies here (http://forums.johnstonefitness.com/showpost.php?p=270118&postcount=4), since JeremyLikness really nails the answer.

You can read the full thread here (http://forums.johnstonefitness.com/showpost.php?p=270118)


“Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime”—Author unknown

To learn how to fish, your answer lies here (http://forums.johnstonefitness.com/showthread.php?t=1222), here (http://forums.johnstonefitness.com/showthread.php?t=32222),here (http://forums.johnstonefitness.com/showthread.php?t=19229),here (http://forums.johnstonefitness.com/showthread.php?t=12811) and here (http://forums.johnstonefitness.com/showthread.php?t=7807);)

How about I change my question too, how would I find a nutritionist that I can trust?

I don't mind paying for advice just not sure where to go. I tried Google but came up with a bunch of BS. I go to gold's gym and I am in better shape than 95% of the trainers there. So any POSITIVE input will be greatly appreciated!!!!:D:D

How about I change my question too, how would I find a nutritionist that I can trust?

I don't mind paying for advice just not sure where to go. I tried Google but came up with a bunch of BS. I go to gold's gym and I am in better shape than 95% of the trainers there. So any POSITIVE input will be greatly appreciated!!!!:D:D

If you don't wanna do the homework(it's minimal-this stufff doesn't have to be complicated, we just make it so), Layne Norton does online consultations, I'd go with him. You can find him at his personal website or PM him at bb.com. I would definately make it a point to go with a "natural" guy, but thats just me.

Unless you are prepping for a show or just hate to read more than a few paragraphs at a time, I don't see why you can't just read the stickies and adapt?

Another thing that has helped me a lot is the search button. Find a guy who has a body you want to emulate(IE mastover, 1fast, etc.)and search his posts. I've found loads of info this way.

Good luck.

Can we make it simple???? ohhhhh man there is absolutely nothing simple about weight loss or bulking....Creating a plan is as simplest as it gets, but executing it will take shit load of time and discipline...Expect around 3 months for anything to happen..The real challenge is to keep pushing yourself for the next 12 weeks even when you dont start seeing immediate changes...Remember a journey of a thousand miles, begins with a loss of one lb (or something like that)...With that in saying, creating a cutting diet is simple enough to go without a nutritionist (unless you are ready to take it up a another level)...Most nutritionist will tell you things you already should know or would know if you researched enough..."if your cutting, lower your calories slighty from your maintanance level, cut out all refined and processed food, keep a moderate carb and high protein diet"..ANd if your going to go around paying 200-600 dollars for advise like that, then please be sure to mail a check to me for 100 dollars, for the info i just provided :) ;)

If you are soliciting paid services, then take a look at the sponsors at the top of this site. SwoleCat's SGX program might be what you're looking for.

You won't find too many registered dieticians with an emphasis on sports/bodybuilding nutrition working in your average gym. For most personal trainers, one-on-one nutritional advice is not part of their job description or qualifications. The bad ones are the ones that fail to mention this and attempt to act in a capacity they shouldn't be. Gym management has a big influence here.

How about listing an overview of how you're eating today? Might be good for some quick and simple advice.

How about listing an overview of how you're eating today? Might be good for some quick and simple advice.
Whilst my advice is only going on what has worked for me in the past, I am more than happy to help you, once you do as goonie says.

No-one has to time to sit there and tell you what to eat and when, unless of course you are paying them. However, this community will help you, if you help yourself. :)

In case you're wondering which "stickies" to read::


http://forums.johnstonefitness.com/showthread.php?t=1222
http://forums.johnstonefitness.com/showthread.php?t=19229

Thanks for the input guys!!! You have given me the resources I think I was asking for but wasnt sure how. The net can be some impersoanl and me being a high strung kinda guy I am not the best typist LOL

I dont have any daily routine I follow as far as my eating but I can tell you what I do normally mon- fri somewhat..weekend are for shyt lol nothing like brutal honesty ey?

715am-ish wake up and drink 2 12oz bottles of water and 1 Solgar Earth source multi

9am-ish cup of kashi with Skim milk another bottle of water

11am-ish protien bar of some kind or nature valley fruit and nut bar another bottle of water

12pm-ish is grilled 8oz chicekn breast on 9 grain bread with leafe leatuce tomato and light italian dressing and a veggie of some sore ie. steemed bro

3pm-ish another snack bar or protine bar.

6pm-ish muscle milk and off to gym

9pm-ish home from gym drink another muscle milk

930pm-ish dinner is normally whole wheat pasta and lean ground turkey or grilled chicken breast with some sort of veggie.

Again this is not excalty what I eat all the time but pretty close.

Bring on the tweaking LOL :D