Hello All,

I recently started on a transformation (I am about 5 weeks in) for the 2nd time. About 3 years ago I went from a fat 215lbs to about 180lbs (lean). This site was a huge inspiration to me at that time before there were forums. (twowires) and I am glad to see that this site has grown tremendously since then.

Unfortunatley, I didn't stick with the healthy lifestyle and over about 2 years slowly gained my fat back and lost most of my muscle. 5 weeks ago I was 218lbs and now I am 201lbs. I am 6'2'' 30 years old. I would like to get down to sub 10% body fat and then start a bulking cycle.

I have been following a Max-OT program which has me lifting 5 days a week and I do alternating HIIT and Steady State Cardio (usually on a treadmill HIIT-20min SS-45min) six days a week. Too much?

I really wanted to have a diet critique. I am especially interested in the timing of my meals but I also want to just check the overall make up of my diet and see what you guys think.

8:00 AM- 1.5Cups Cheerios 1.5Cups Skim Milk
9:00 AM- 1 Scoop ON Whey w/1 cup water 1 fish oil Cap 1 flax cap 1 multivitimin
10:30AM- 1/2 Oz Almonds
12:00 PM- 6 egg whites, 3Oz lean chicken breast, 2 cups Vegetable (broccoli, califlower, Green Bean take your pick) 1 fish oil Cap 1 flax cap
3:00 PM- 4Oz lean chicken breast sandwich on 2 slices Orowheat whole wheat bread with sliced black olives, tomato, red onion, jalapeno, and 1tbsb mustard)
6:00PM- 8Oz lean chicken breast, 1cup cherry tomatoes, 1 serving Non-Fat cottage cheese,1 fish oil Cap, 1 flax cap
(Workout)
9:00 PM- 1 scoop ON Whey with 1 cup water, 1 medium apple

Comes out to about 1800 cals 50/35/15 P/C/F

I basically eat exactly the same thing every day because I find it easier to prepare in advance and my work schedule is very demanding. Also, I am the type of person that does not really care if I eat and think of it more like fuel than food. I of course am willing to change my diet if you guys have any advice or find anything lacking with my current plan.

Thanks for you help.

Brian

I like it and obviously it is working 17 pounds in 5 weeks well done some may say that there are not enough calories but if you are trying to cut and it is working why change it. You are getting plenty of EFA's which are normally forgotten. To me you really now your nutrition.

Good to see that you have made the choice to get fit and healthy again. I am really only a bigginer so I can not help to much so maybe some others have some good advice for you.

Hey there...good to see someone else with a similar situation on here. I was in the same boat....good shape, eating well, working out regularly....when I found John's site a couple years ago.

It looks like we've taken the same road in the past...and you're about 5 weeks ahead of me on the second go-round, but it's great to see someone who is not content to just settle into a rut that all his friends tell him is "nature taking its course".

Nice work already with the comeback...it's nice to have someone setting the pace!