First time cutting

[jay2345]

Weight 230
Height 6'4
Age 35
BF 20-25%
Goal drop as much bf as possible by New Years

I have not worked out since high school. Just broke up with girlfriend of 3 years and turned into a fat ass while we dated, ate mostly fast food and feel like crap all the time and have no energy. Most of the my fat is in the gut area. Just want to look and feel better. Please let me know if I will see good results with this diet plan. This will be my typical day I know it looks boring but it will be easier for me to follow. Will also be drinking 1 gallon of water a day.

2:30am 6 caps lipoflame

3:00am elliptical for 30 min

3:50am drink carton egg whites way to work p/50g carb/10g cal/250 f/0
Meal 1 total
50/10/250/0

7:00am canned chicken p/30g carb/0g cal/140 f/2g
1/2 cup oats p/5g carb/26g cal/140 f/2.5g
Meal 2 total
35/26/280/4.5

10:00am same as meal 2

Meal 3 total
35/26/280/4.5

12:25 9 caps amplify 02

1:00pm PREWO 6-8oz chicken breast p/46g carb/0 cal/220g f/5g
1/2 cup oats p/5 carb/26g cal/140g f/2.5g

Meal 4 total
51/26/360/7.5

1:30 Workout

2:15 PWO 2 scoops ON 100% Whey Gold p/48 carb/6g cal/240g f/2g
1 teaspoon raw mcc creatine (5grams)

Meal 5 total
48/6/240/2

5:00 T-bone steak p/26 carb/0 cal/185 f/9
1/2 cup oats p/5 carb/26 cal/140 f/2.5
1 cup green beans p/4 carb/14 cal/70 f/0

Meal 6 total
35/40/395/11.5

7:00pm 45min elliptical

8:00 ON Casein Shake p/23 carb/4 cal/120 f/1

Meal 7 total
23/4/120/1

total for the day
277/138/1925/31

Thanks for any help.

[NEW_IN_THE_GAME]

whats up bro? its good you want to make your body healthier. im 20yo and 6'5 but im 260. my last cut was good and easy. i did a light jog for 30mins 2x a day-6days a week. and lifted 6days a weeks. stayed at 250g carbs and 400g protein. each meal is 50g protein and 50g carbs except the last 3 which are only protein. and i kept my fats at bout 15g per meal, mostly good. 120g fat a day. 40gsat, 40g mono, 40g poly.

for a fat burner i stacked 2 lipo-6 pills with 50mg ephedrine 2-3times a day for the last 8 weeks.
good luck.

[beenie]

Weight 230
Height 6'4
Age 35
BF 20-25%
Goal drop as much bf as possible by New Years

I have not worked out since high school. Just broke up with girlfriend of 3 years and turned into a fat ass while we dated, ate mostly fast food and feel like crap all the time and have no energy. Most of the my fat is in the gut area. Just want to look and feel better. Please let me know if I will see good results with this diet plan. This will be my typical day I know it looks boring but it will be easier for me to follow. Will also be drinking 1 gallon of water a day.

2:30am 6 caps lipoflame

3:00am elliptical for 30 min

3:50am drink carton egg whites way to work p/50g carb/10g cal/250 f/0
Meal 1 total
50/10/250/0

7:00am canned chicken p/30g carb/0g cal/140 f/2g
1/2 cup oats p/5g carb/26g cal/140 f/2.5g
Meal 2 total
35/26/280/4.5

10:00am same as meal 2

Meal 3 total
35/26/280/4.5

12:25 9 caps amplify 02

1:00pm PREWO 6-8oz chicken breast p/46g carb/0 cal/220g f/5g
1/2 cup oats p/5 carb/26g cal/140g f/2.5g

Meal 4 total
51/26/360/7.5

1:30 Workout

2:15 PWO 2 scoops ON 100% Whey Gold p/48 carb/6g cal/240g f/2g
1 teaspoon raw mcc creatine (5grams)

Meal 5 total
48/6/240/2

5:00 T-bone steak p/26 carb/0 cal/185 f/9
1/2 cup oats p/5 carb/26 cal/140 f/2.5
1 cup green beans p/4 carb/14 cal/70 f/0

Meal 6 total
35/40/395/11.5

7:00pm 45min elliptical

8:00 ON Casein Shake p/23 carb/4 cal/120 f/1

Meal 7 total
23/4/120/1

total for the day
277/138/1925/31

Thanks for any help.

If you want to cut, I would cut out the cabs later in the day. The oats afternoon are counterproductive , in my opinion. Also, check your carb coulnt on the green beans- seems low to me. Your be better off with lettuce or brussel sprouts.

The twice a day cardio that you are doing will help you a lot.

[FortKnox36]

Seems like a pretty good diet plan; however I can help you make just a few changes that you might benefit from.

For your first meal it would be good to have some oats at 3:50 am
-I like to mix some whey protein in with it, for better flavor.
-since you are just having eggwhites and drinking them then they will digest a lot faster and soon you will become catabolic. You arnt eating for another 3 hrs after that...so thats why I recomend the oats then...plus it will give you some more energy after the cardio.

Preworkout looks good but you have to wait at least 1 hr b4 workin out.
-mby after that one hr, you could take some no-explode (good stuff)
-Its better to wait 1 hr so your blood isnt pumpin to work digestin the food during your workout. You need all that blood to your muscles.

For your post workout...
-its necessary to take in at least 10g of creatine/day or it isnt effective.
-you can take this all after ur workout or one teaspoon in the morning and one after workout.
-Also..you need some dextrose (good sugars) in with your postworkout.
-You can get this from bananas, cranberry juice, etc. (good sugars)


Its also a good idea to eat 1hr after your PWO meal because it gets digested real quickly and you dont wanna go catabolic.

Since you're cutting I would cut out the oats during meal six. Its later in the day and you do not need to eat the carbs then...just increases fat storage.

Cardio is good too man. Everything else looks great. Hope I help.

[Consistency]

Weight 230
Height 6'4
Age 35
BF 20-25%
Goal drop as much bf as possible by New Years

I have not worked out since high school. Just broke up with girlfriend of 3 years and turned into a fat ass while we dated, ate mostly fast food and feel like crap all the time and have no energy. Most of the my fat is in the gut area. Just want to look and feel better. Please let me know if I will see good results with this diet plan. This will be my typical day I know it looks boring but it will be easier for me to follow. Will also be drinking 1 gallon of water a day.

2:30am 6 caps lipoflame

3:00am elliptical for 30 min

3:50am drink carton egg whites way to work p/50g carb/10g cal/250 f/0
Meal 1 total
50/10/250/0add oats

7:00am canned chicken p/30g carb/0g cal/140 f/2g
1/2 cup oats p/5g carb/26g cal/140 f/2.5g
Meal 2 total
35/26/280/4.5

10:00am same as meal 2 cut out oats add some veggies

Meal 3 total
35/26/280/4.5

12:25 9 caps amplify 02

1:00pm PREWO 6-8oz chicken breast p/46g carb/0 cal/220g f/5g
1/2 cup oats p/5 carb/26g cal/140g f/2.5g

Meal 4 total
51/26/360/7.5

1:30 Workout

2:15 PWO 2 scoops ON 100% Whey Gold p/48 carb/6g cal/240g f/2g
1 teaspoon raw mcc creatine (5grams) add atleast 50grams of simple fast acting sugar like dextrose

Meal 5 total
48/6/240/2

5:00 T-bone steak p/26 carb/0 cal/185 f/9
1/2 cup oats p/5 carb/26 cal/140 f/2.5
1 cup green beans p/4 carb/14 cal/70 f/0cut oats

Meal 6 total
35/40/395/11.5

7:00pm 45min elliptical

8:00 ON Casein Shake p/23 carb/4 cal/120 f/1add a tablespoon of flax seed oil

Meal 7 total
23/4/120/1

total for the day
277/138/1925/31

Thanks for any help.

suggestions are in bold

[jay2345]

Thanks everybody for the great info. I have some optimum nutrition flaxseed oil softgels 1000mg per softgel will that be ok to use instead of the powder form. Also if I start to take some type of bcaas will that help with the fat loss? Im using lipoflame right now. Thanks