I run 30 minutes between on the treadmill every morning. Burn between 400 and 425 calories. I work out a 1 on 1 off at 10am everyday

SPLIT:

Monday Chest/Bi's
Wednesday Legs/Shoulders
Friday Back/Tri's

3 exercises for main group/5 sets each/2 exercises smaller group 3 sets each.

Eat between 1800 -1900 calories everyday
300 - 320 calories per meal X 6

Eat the same exact thing for one week straight. The next week I choose different foods with the same amount of calories and split
55 protein/35 carb/10 fat.

Please let me know if this looks like a all around good plan, I am currently 240lbs and want to get to 200 by March 3, 2005.

If you see any problems let me know. I don't want to waste anydays spinning my wheels if I can find a better more efficient way to drop the weight. Aiming for 2.5 - 3lbs every 10 days.

Supplements are a protein powder/a myoplex low carb bar/and Hydroxycut 1 time a day before my morning run. I also take a multivitamin and vitamin C.

All suggestions welcome. Thanks for your support

You're exercise seems good. Take some walks daily if you can to burn some extra calories. One hour walk burns around 200 cals. Nice bonus :)

You're calorie intake might be a bit low. But if it works for you stick with it.

There's a possibility you're metabolism will slow down as a result, and you're progress will become slow and frustrating.

If it does become a problem try eating 2800/3000 calories every 3 days, or every 7 days, whatever you prefer and works. This way your metabolism will stay sharp, over the long run this will greatly benefit you.

You also might want to add some percentages to your fat ratio, 10% doesn't seem like a whole lot, add some EFA's. You gotto eat fat to burn fat, don't be shy of healthy fats, they are awesome for your health. Also they keep you full and will make dieting a more pleasant experience.

Overall you're plan looks good for starters, see how it goes and adjust accordingly if neccesary.

yeah thats what I thought too. 1800 calories seems a little low for 240lbs. I will go up to about 2200 next week, use most of the extra 400 calories for efa's and a bigger morning meal to get me going. A little sluggish around 5pm. I will try to do a night walk or shoot a little hoop for a half an hour also. Thanks for the help.

What is the best way to get EFAs, I know fish, but I hate fish!!!!! Are the pills at GNC just as good.

Fish capsules at GNC, WalMart, health food store, etc will work

You may also want to consider doing your morning cardio on an empty stomach (no eating prior to cardio) at 65-75% of your Max Heart Rate. Do a search and you can find numerous threads on this discussing why its so effective

I dislike fish oil pills. Try this stuff:

http://coromega.com/

Tastes great

In netherlands we have this omega oil blend, it has over 10 sources of 3/6/9 oils.

http://www.vitaminstore.nl/vitaminen/801/Perfect-Balance/

Bit expensive but worth it, best supplement I've ever used.

Try to find something similar.

Otherwise you can go for Flax-Oil.

Info bout efa's:

http://www.ironbodybuilding.com/forums/index.php?showtopic=6527

I went with flax oil. 130 calories a pop all good fat.