6'4" 238 lbs.
23% body fat.
Goal: Lose fat

7:30 AM Oatmeal w/ blueberries & 2 eggs
8:00 AM Creatine in water
9:15 AM Lift 3x Week (full body), follow up with 15 minutes of interval running on treadmill

10:30AM Clif Bar
I don’t particularly like this part. I am a student and I have work immediately after my weight lifting class. I’d like to get something more. Any suggestions for quick, mobile food?

1:30 PM Turkey & cheese sandwich on whole wheat. I sometimes have popcorn with it because it’s relatively light.

4:00 PM Snack (1 tablespoon of peanut butter or 3 string cheese sticks or another turkey & cheese sandwich if I’m hungry enough)

7:00 PM Large skinless boneless chicken breast and 1 cup of broccoli
(this might also be ground beef with broccoli)

10:30 PM Protein shake with 1% milk

On non-lifting days I don't take the creatine. Should I?
I am currently not doing cardio work on off days.



This is a pretty good day of eating for me and I’m willing to stick to this or something similar. What’s good and what’s bad? Thanks guys.

6'4" 238 lbs.
23% body fat.
Goal: Lose fat

7:30 AM Oatmeal w/ blueberries & 2 eggs
8:00 AM Creatine in water
9:15 AM Lift 3x Week (full body), follow up with 15 minutes of interval running on treadmill

10:30AM Clif Bar
I don’t particularly like this part. I am a student and I have work immediately after my weight lifting class. I’d like to get something more. Any suggestions for quick, mobile food?

1:30 PM Turkey & cheese sandwich on whole wheat. I sometimes have popcorn with it because it’s relatively light.

4:00 PM Snack (1 tablespoon of peanut butter or 3 string cheese sticks or another turkey & cheese sandwich if I’m hungry enough)

7:00 PM Large skinless boneless chicken breast and 1 cup of broccoli
(this might also be ground beef with broccoli)

10:30 PM Protein shake with 1% milk

On non-lifting days I don't take the creatine. Should I?
I am currently not doing cardio work on off days.



This is a pretty good day of eating for me and I’m willing to stick to this or something similar. What’s good and what’s bad? Thanks guys.

Ok from my own experience if your goal is to loose bodyfat, you have to got firstly calculate your caloric intake what you want to do is take a progress sheet on this and in corporation with some moderate and high intensity cardio, you want to slowly reduce your calories each few days "caloric deficit".

Always perform cardio on an empty stomach as this enables your body to burn into the fat reserve, also a little muscle tissue also, However A protein shake prior to cardio should help combat the loss in muscle tissue.

Also your nutrition must be good , dont rule out carbs, the body needs carbs, but not too much, also make sure your taking in healthy fats such as olive oil, flaxseed, seasme seeds and so forth. The best proteins for loosing fat is Chicken & Fish.

Basically eat well and commit yourself to 4 cardio sessions a week in duration of 20-40mins long with a mix of moderate and high cardio, best results can be seen on the elliptical trainner.

Also creatine is mainly used for guys looking to gain muscle as it increases their bodyweight through water, but its known to increase recovery time and endurance also, I would continue to take it on a non workout day as youve got to keep up with maintence phase.

Hope this helps.

You aren't eating enough. I'm almost certain from looking at that, not knowing portion sizes.

I disagree about the whole fasted cardio thing (especially at high intensities). It's one way, but not the only way. I personally hate it :D

6'4" 238 lbs.
23% body fat.
Goal: Lose fat

7:30 AM Oatmeal w/ blueberries & 2 eggs
8:00 AM Creatine in water
9:15 AM Lift 3x Week (full body), follow up with 15 minutes of interval running on treadmill

10:30AM Clif Bar
I don’t particularly like this part. I am a student and I have work immediately after my weight lifting class. I’d like to get something more. Any suggestions for quick, mobile food?

1:30 PM Turkey & cheese sandwich on whole wheat. I sometimes have popcorn with it because it’s relatively light.

4:00 PM Snack (1 tablespoon of peanut butter or 3 string cheese sticks or another turkey & cheese sandwich if I’m hungry enough)

7:00 PM Large skinless boneless chicken breast and 1 cup of broccoli
(this might also be ground beef with broccoli)

10:30 PM Protein shake with 1% milk
If we knew the amounts of food you eat it would be helpful. For example, "oatmeal with blueberries" might mean 1/4 cup of oats, or one packet of high sugar instant oatmeal, or 1.5 cups of steel cut oats. :) So, if you can give more info that would be useful.

In general though:

7:30am: Add more protein.

9:15am: Sounds okay but I'd like more info on the training and cardio routine (exercises, number of sets and reps, some info about intensity, etc.).

10:30am: Try adding protein powder and ground oatmeal to an empty shaker bottle and take it to the gym in a gym bag. Then before leaving the gym just add water to it. Also, I'd bring a banana or some other fruit with me too and eat that as well.

1:30pm: Need more info to give good advice here. What kind of turkey, deli meat or turkey breast you baked and sliced yourself? How much? How much cheese and what kind? Mayo?

4:00pm: Add protein to the first option, possibly remove the cheese depending on how big the sticks are.

7:00pm: Both options sound good, may want to add almonds or walnuts or peanut butter, some kind of healthy fat, maybe.

10:30pm: Not too bad though I might add some fat here, maybe.

On non-lifting days I don't take the creatine. Should I?
How much are you taking on workout days? Personally when I am on creatine I do take it on off days, always have, though I've heard of people who don't.

I am currently not doing cardio work on off days.
That's fine.

You aren't eating enough. I'm almost certain from looking at that, not knowing portion sizes.

I disagree about the whole fasted cardio thing (especially at high intensities). It's one way, but not the only way. I personally hate it :D

Your right he is not eating enough however, I think its widely known that if one wants to see results fast, then the only choice is to push his/her body to the limits, whether this be through HIIT cardio or moderate circuit training, circuit trainning is excellent see work the entire body whilst loosing bodyfat and also conditioning.

Your right he is not eating enough however, I think its widely known that if one wants to see results fast, then the only choice is to push his/her body to the limits, whether this be through HIIT cardio or moderate circuit training, circuit trainning is excellent see work the entire body whilst loosing bodyfat and also conditioning.

My argument is with the whole "fasted" stuff. I only eat breakfast fasted, and there's no way I'd do higher intensity cardio fasted. You are possibly going to induce lean muscle catabolism.

LISS fasted? Maybe.

Also, cardio isn't necessary to lose fat. It can help, but you can lose fat without it. Diet is most important, but lifting can definitely help get rid of fat, too.

To fill in what I left out.

I get about 2400 calories a day from this food. Should I increase to about 2800-3000? I want to see results quickly to keep me motivated.
That's why I'm at 2400 but I have had trouble sticking with it.

My lifting is basically Chad Waterbury's Total Body Training 3x a week. A squat variation, a bench press/dumb bell press, a shoulder press, and a row. The workout can be found on t-nation.com. It is supposed to be a hypertrophy routine but the load doesn't bother me.

Where I should be doing the two single joint exercises I do my interval running on a treadmill. 4 miles per hour for a minute and then 7-7.5 miles per hour for a minute for 15 minutes.

The turkey I eat is from a deli and only about 70 calories per serving.


My goal is basically to be at about 10% body fat by the end of the school year(May 08'). Would I be better off eating at maintenance for the next few months and letting my workouts create my calorie deficit?

Thanks a lot guys.

Well, 2400 isn't too much out of line, so I'd work on improving the choices a bit in the direction of what 1FastGTX has said above. At your current body weight, you could eat more and still lose fat I suspect.

TBT is a good plan. :tu:

How long have you been on this diet and training plan? Are you just starting out? Don't feel you need to cut calories lower than what your results indicate as necessary. Low energy in the beginning won't translate to productive workouts and long term results.

I think you have the right idea by letting your increased activity be responsible for creating most of the deficit necessary for fat loss.

There are good ideas above on improvements to make. A slightly bigger breakfast and some better nutrients to replace the Cliff bar stand out.

If you have the details on how you got to 2400 calories, list it out.