Return for a lifestyle change

[sammycasper]

Ok After about a year of trying to get my damn life straight I can finally get back to getting my body straight. I have copied the Cutting Sticky and am in the Process of setting up a diet based on it, that I will have both the will power and motivation to stick too. As soon as I am done with it I will post it for critique! But in the mean time here are my stats and goals:

I am 6’1”, 245lbs at 21%BF (caliper done by the gym trainer at 9am before workout)
I am looking to completely change my lifestyle and lose 50lbs. of fat, I don’t care how long it takes I just have to get down to 195lbs (give or take 10lbs) maintaining as much muscle as possible!

For all of you sports medicine types out there I have just recovered from a rotator cuff injury and I have gained 25lbs in the last 9 months and now the doctor says I have something called PFPS. That’s all for now, I am trying to finish up my diet plan today so I can post it and you guys can tear it apart for me.

[sammycasper]

My avg. Day:

Wake up 0430
-Drink 1 Cup (8fl oz) coffee w/ 1 packet Splenda: Cals-2, Carbs->1g

0500-45 min Cardio
0600-Meal 1: 1 cup egg whites (cooked): Cals-126, Fat-0g, Carbs-2g,
Protein 26g
1/2 cup oatmeal: cals-140, fat-2.5g, carbs-26g, protein-5g
totals: Cals-266, fat-2.5g, Carbs-28g, Pro-31g

0900-Meal 2: 2 scoops Nitro-Tech: Cals-220, Fat-3g, Carbs-8g, Pro-40g
2 Tbsp Flax oil: Cals-238, Fat-26g, Carbs-0g, Pro-0g
1 can Tuna: Cals-220, Fat-5g, Carbs-0, Pro-41g
totals: Cals-678, Fat-34g, carbs-8g, pro-81g

1130-Meal 3: steamed broccoli (228g): Cals-64, Fat-0g,Pro-6g
1 boneless, skinless chicken breast (140g): Cals-231, fat-5g,
carbs-0g, pro-43g
totals: Cals-295, Fat-5g, Carbs-12g, Pro-49g
1230-workout
1315-PWO, 2 scoops nitro-tech: Cals-220, Fat-3g, Carbs-0g, Pro-40g
80g Dextrose: Cals-80, Fat-0g, Carbs-78g, Pro-0g
Totals: Cals-300, Fat-3g, Carbs-78g- Pro-40g

1600-Meal 5: 1 Cup (180g) Steamed Asparagus: Cals-32, Fat-1g, Carbs-3g,
Pro-5g
193g Steak (Top Blade, veryLean): Cals-440, Fat-26g,
carbs-0g, Pro-48g
1/2 cup Brown Rice: Cals-108, Fat-1g, Carbs-22.5g, pro-2.5g
Totals: Cals 580, Fat-28g, Carbs-22.5g, Pro-55.5g

1930- Meal 6: 2 Scoops Nitro-tech: Cals-220, Fat-3g, Carbs-8g, Pro-40g
2Tbsp Flax oil: Cals-238, Fat26g, Carbs-0g, Pro-0g
Totals: Cals-458, Fat-29g, carbs-8g, Pro-40g

in Bed by 2130.

Daily Totals:
Cals-2577
Fats-101.5g
Carbs-156.5g
Pro- 223.5g
All Macro info found at www. nutrition.com

Looks like I need to lower fats and up the protein. I'll work on that!

Supplements:
Xenadrine HardCore and Z-massPm + a Mens Multi Vitamin

well Shread away fellas!!!!!!!!!

[sammycasper]

well change 1:

Meal #5 Drop that steak for now and replace with chicken breast Changes totals to:

Cals-2368
Fat-80.5
carbs-156.5
Pro-218.5

Also I am thinking about cutting those 2 servings of Flax in half. What do you guys think?

[SwoleCat]

Just start w/one plan of attack, keep track of your progress over the weeks using the scale/pics/etc., and then adjust as you go along. Beginning somewhere has to happen, and you can always adjust later.

~SC~

[sammycasper]

thanks Swole! Can awlays get it straight from you!