all advice welcome & appreciated!!

been reading for a couple of weeks now and gotta say this is one awesome site!!!

A little about me- 28yrs old, 5'8, 270 lbs (lost 30 since 10/15) bf is out of controll!!!!!!!!!!!!! Goal is 225 ripped!!!

lift + cardio 4 times a week (cardio= 1/2 hr, lift= 1-1.5 hrs)

I am at work well before day break so A.M. cardio is out
all my gym time is in the evening

Q. #1 cardio before or after lifting?

Q. #2 recomendid supps.?

Q. #3 protien and carb amounts 1g of protien would = 270g is that
the right amount?
Q. #4 no cooking or heating capabilities at work any suggestions for daytime meals?

also any advice other than my questions would be greatly appriciated

p.s. job is very active

1. After lifting
2.multivitamin, glutamine, and protein if u aren't getting enough and that's all the supplements you will ever need
3. Protein u should get at least 1gper bodyweight, and for specific macros it depends on if u are cutting or bulking, you have to find your maintenance calories and subtract 500 from that and then divide the macros.
4.Prepare your food before you go to work, or buy meal replacement bars, but natural food is ALWAYS better than any bar. don't be lazy and prepare your foods.

Try to keep your workouts to about under 1.5 hours total including cardio. If you are lifting with extreme intensity, no more than 1 hour of lifting is all you need. Drink 1.5-2 gallons of water. Try not to miss a workout. You dont NEED cardio to lose fat. Ummmm lets see, eat 6-10 meals a day, at least 6-7. Eat most of your carbs earlier in the day and sugar should only be consumed post workout in a ratio of 3:1 where 3 is carbs and 1 is protein and an hour or 2 after your post workout shake and sugar, consume a high protein low fat low carb meal. Good luck.

I completely agree with yellow2k. Good luck damiongage! Keep us posted on your progress.

thanks yellow2k

I do try to prepare meals any suggestions on high protein low carb
meals that dont need to be heated? I try t eat turkey or chicken on wheat sandwiches, but think that mabye thats to many carbs. y/n?

any suggs. on brands of protein or glut. also what to mix the powder with?(skim milk, frozen yogurt, plain yogurt)?

Here's my diet from yesterday


11Am 330 calories 12.5g Fat 28g Protein 32g Carbs
-Protein Shake 1 scoop
-Natural PB 1 tablespoon
-Oatmeal 1 packet
-Celery/Carrots 1 serving

2PM Post Work 300 calories 2.5g Fat 20g Protein 50g carbs
-Protein Shake 1 scoop
-Grape Juice 1 cup

315pm 280 calories 2.5g Fat 52g Protein 10g of Carbs
-1 can of tuna
-Protein Shake 1 scoop

530pm 370 calories 11.5g Fat 30g Protein 25g Carbs
-PB Sandwich on whole wheat bread
-Protein Shake 1 scoop
-Celery/Carrots 1 serving

8 pm 380 calories 4.5 g fat 56g protein 19g carbs
-1 can of tuna
-oatmeal 1 packet
-protein shake 1 scoop

11pm 310 calories 8g Fat 44g protein 15g carbs
-Natural PB 1 tablespoon
-1 can of tuna
-1 slice of bread, whole wheat of course

1AM before bed 200 calories 5g Fat 35g Protein 3g Carbs
-Night time protein shake

Totals
2170 calories 45.5g Fat(10.5g of saturated) 265g Protein 154g Carbs

My cutting calorie number is 2200 and I am using a 50%Protein, 30%carb, 20% Fat split and my expected numbers is 275g protein, 165g carbs, 40g fat.


My use Optimum Nutrition WHey Protein, and my nighttime shake is Optimum Nutrition, i forget the exact name but its different from the whey. I take GNC mega men and GNC glutamine. WHen I bulk I use Prolab NLarge2 for my protein and Cytosport Muscle Milk for my nighttime shake.