I want to lose some weight and gain muscle! I want to lower my body fat so I can show off a six pack. :) But my goal right now is to go down to 160 lbs. My current weight is 195.

I've been reading the stickies and other articles found here. Actually, I'm still reading but I wanted some advice on my work-in-progress diet. I haven't checked how many calories my diet has and I didn't count carbs/protein yet. But I will.

This is what I have so far. I'm really trying my best to balance protein & good carbs and I also want to keep things simple. I don't mind eating the same stuff everyday. But I'm definately going to change it after a few weeks (when I have learn more!)


On a regular school day:


Meal 1 (8:00 am) - 2 Scrambled Eggs, 1 slice of whole wheat bread, and 1 glass of 2% Milk.

Meal 2 (11:00 am) - 2 Apples and 1 bottle of water

Meal 3 (2:00 pm) - 1 unit of skinless chicken breast, 1 cup of brown rice and 2 cups of iceburg/romaine salad (with lemon juice as dressing) and 1 bottle of water.

Meal 4 (5:00 pm) - Protein Bar (will workout after this meal)

Meal 5 (8:00 pm) - Same as Meal 3.

About 1,726 cals consumed. 38 grams of fat, 159 grams of protein and 200 grams of carbs.

I won't eat anything after Meal 5 because I usually sleep around 12. I usually exercise at 7 pm or later. But I think I will do it sooner.

What do you think? Any advice will be greatly appreciated.

Why are you trying to eat so little? At least it's a step in the right direction from when you thought eating nothing but a couple eggs for breakfast and then nothing but salad was the key to losing weight. :)

Make it look more like a "meal plan" instead of an obvious "diet".

The real key is to survey your current nutritional practices, take what you're learning from the stickies, and apply them by making progressive improvements to the dietary practices that got you into the shape you're in now.

You can always make adjustments. From reading previous posts, it sounds like you're making the mistake of thinking you're going to develop a perfect plan on paper without actually applying it in practice. It doesn't work that way, especially when you're starting out on your own.

Why are you trying to eat so little? At least it's a step in the right direction from when you thought eating nothing but a couple eggs for breakfast and then nothing but salad was the key to losing weight. :)

Make it look more like a "meal plan" instead of an obvious "diet".

The real key is to survey your current nutritional practices, take what you're learning from the stickies, and apply them by making progressive improvements to the dietary practices that got you into the shape you're in now.

You can always make adjustments. From reading previous posts, it sounds like you're making the mistake of thinking you're going to develop a perfect plan on paper without actually applying it in practice. It doesn't work that way, especially when you're starting out on your own.

I feel like I'm going to eat too much actually. :confused: I'm still reading the stickies and what not, and I'm still learning. I calculated how many calories I need in order to safely lose weight and made this diet. I definately want to change it. But it will take me some time. Learning about healthy food is very hard. lol. Especially if you were always paranoid about eating this and that.

I feel like I'm going to eat too much actually. :confused: I'm still reading the stickies and what not, and I'm still learning. I calculated how many calories I need in order to safely lose weight and made this diet. I definately want to change it. But it will take me some time. Learning about healthy food is very hard. lol. Especially if you were always paranoid about eating this and that.

One thing, don't be afraid of the fats. Particularly, eat full-fat cottage cheese, sour cream, whole milk. Those are good! Also the iceberg lettuce doesn't have any nutritional value, I'd substitute spinach or other dark leafy vegetable. I'd recommend up the fat and lower your carbs. You'd be surprised by the results.