Hi everyone! I posted in on of the other sections but just lettin you know..

I have officially begun my cutting process. If you haven't read my other post, I am recovering from a debilitating anxiety disorder which ahs left me out of shape, along with a lot of drinking my first year at school. I used to be a very fit soccer player, and also used to cut/bulk a lot, but that has since ceased :). However, for the sake of feeling better, I am told to exercise regularly. I figured, "might as well get back in the shape I used to be in". So I have begun fast walking twice a day about 5 days ago, and today was day 1 of my diet!! Here are some stats..

Age: 19
Height: 5'11
Weight: 179.5
BF: ??

I wanted to know if this is a fairly good meal plan for every day, and what I should take out/include for my specific needs.

Today:
Raisin bran cereal with a cup of skim milk - 9:30
Banana - 11:30
1:30 - Salad with grilled chicken, onions, fat free vinaigrette dressing
5:30 - Grilled chicken breast, white rice, steamed broccoli/cauliflower
7:00 - Banana

Thanks for all of your help, and wish me luck!! I have very good will power so I will definately be sticking to this.

You're not on a cut, you're on a starve. You need way more protein in there, and the cereal and the rice aren't doing you any favors.

If you want to succeed, you need to invest the effort to find out for certain how to do so. Fortunately, JSF has all the first steps conveniently stickied in each subforum.

Age: 19
Height: 5'11
Weight: 179.5
BF: ??

I wanted to know if this is a fairly good meal plan for every day, and what I should take out/include for my specific needs.

Today:
Raisin bran cereal with a cup of skim milk - 9:30
Banana - 11:30
1:30 - Salad with grilled chicken, onions, fat free vinaigrette dressing
5:30 - Grilled chicken breast, white rice, steamed broccoli/cauliflower
7:00 - Banana

definately be sticking to this.

If you stick to that diet you will quickly lose what weight you have. Now where is the weight lifting program. Your body weight isn't that bad. You just don't have much muscle. Your food looks like about 1300 calories which I don't mind if you were working out with weights but you are doing all that walking just lowering your calories even more.

I guess your Bf% is 18-20%. Count the calories you are eating. Think weight training. Read the stickies. You can succeed at this. :tucool:

I am starting my weight lifting tomorrow. Its a long story, but I really need to get back to a relatively stable fit state before I start that. I wanted to do a week of cardio first, otherwise I would die in the gym. I am planning on something like this:

Sunday: Chest, Triceps
Monday: Cardio
Tuesday: Shoulders, Biceps
Wednesday: Cardio
Thursday: Abs
Friday: Legs
Saturday: Cardio

When I do implement this weight training, what should I be looking at in terms of calorie intake. I will still be doing morning cardio before I goto work, so around 5:30 every morning. On days I am doing cardio, I will doing morning and evening.

Thanks for the support

If your not lifting weights and your only doing fast walking I would say you should start to eat about 2100 cals a day, but if you add the lifting and more intense cardio, I would say about 2500. You will need to adjust these cals and go lower as your body adapts and you see results stall.

Agreed that you should rid your diet of the cereal and white rice. Read the stickies and get a better understanding of foods to eat. You should be taking in at least 180 grams of protein a day. Your pretty young, so you should be able to shed fat and build some solid muscle in a relatively short period of time. Good luck.

I am starting my weight lifting tomorrow.
When I do implement this weight training, what should I be looking at in terms of calorie intake. I will still be doing morning cardio before I goto work, so around 5:30 every morning. On days I am doing cardio, I will doing morning and evening.

Thanks for the support

I would start at 2200 calories and adjust downward at 200 calorie increments if necesssary. Drink plenty of water (http://www.drdarden.com/readTopic.do?id=383704)start at a gallon and work up to 1.5 gallons. It will help you lose fat, it is zero calories.

That is one thing I do do: I only drink water, and I drink plenty of it.

I want to thank you guys for your help, I will be posting progress pics soon!

How am I doing so far? I want to make sure I am on the right track before I get too involed:

Morning weight: 177.5

Morning cardio - 20 mins treadmill, incline 6, speed 4
Afternoon lifting - chest, biceps, abs for about 45 minutes
Night cardio - doing in about an hour

Food:
Yogurt - 240 c, 6 g protein
Glass of skim milk - 90 cal, 8 g protein
Banana - 70 cal?
Grilled chicken salad with onions - 200 cal?, 15-20 g protein?
PWO Canned tuna - 37 g protein, 175 cal, 45 minutes after lifting
PWO protein shake - ~20 g protein, 110 cal, 45 minutes after lifting
Ricotta cheese - 4 g protein, 100 cal
Banana - 70 cal?
Grilled chicken breast - 30-40 g protein (it was huge), 250 cal
Broccoli/Cauliflower - ?, ~70 cal
Brown rice - 340 cal, 8 g protein

I plan on having 1 more protein shake, glass of milk, and can on tuna before I call it a night, which should bring me to about:

Protein: 180-190 g
Calories: ~2190
Carb: ?

Is this a good protein/calorie amount for doing 2 sets of cardio and a 45 min session of weightlifting? Also, when do I drink the PWO shake - immediately after workout, or 30-an hour after?

Thanks!

Also, when do I drink the PWO shake - immediately after workout, or 30-an hour after?

I'd have my protein shake as fast as I could, right after my workout, or within 30 min. :gl:

a little 1 week progress...any changes noticeable? This was after dinner and HIIT..