Out of shape Asian looking to cut 20 lbs

[dakingofkings]

hi there..i posted some of this in the training forum but also need diet advice so here goes..

im 25 years old ,

ht= 5 ft 8 inches wt= 195 lbs

i used to be in the army from 18-22 years where i was around 165 lbs..
i left the army at the age of 22 and to keep fit i started doing muaythai
and MMA three times a week..i loved mma ad muaythai and just doing that
kept me fit(u dont even realise how much u sweat due to enjoying it,and the adrenaline during the crazy sparring sessions)..

unfortunately,an over enthusiastic sparring partner applied too much pressure
on my knee with a heel hook which put me out of action for over a year and a half..

in that time,i did no physical exercise(gym or cardio) whatsoever..along with that i started working in a club as a party promotor,so along with the late nights,alcohol and the beautiful women time flew past..also took away much of the motivation to exercise( before that i used to keep fit for the ladies,but working in a nightclub environment meant you had a constant stream of hot hunnies around you..lol..

and the after effect..in about 2 years,i have ballooned from 165 lbs to 195 lbs..freakin 30 lbs!!!-i know i have to start a proper workout program and diet(which i never concentrated much at before)..

heres my sample diet plan i have worked out..your advide would be most appreciated guys..

930am (after cardio) - Oats (Protein 20g , Carbs 66g, Fat 10g)
plus 2 o.m.e.g.a 3 eggs ( Protein 12g , Fat 10g)

1230pm (after gym ) - Redbull ( Carbs 28g) + Whey Protein (Protein 48g)

330pm Subway Chicken Breast Sandwich ( Protein 24g,Carbs 48g,Fat 5g)

630pm Smoked Salmon ( Protein 12g, Fat 6g)

10pm Casein Protein (Protein 48g)

[bass]

stressful job eh! Do they have any openings?!

the 630 meal is not complete, you need to eat more protein.

the last meal should be a real meal, good lean steak.

personally i would add another meal especially after gym workout.

[dj_pacman51]

hi there..i posted some of this in the training forum but also need diet advice so here goes..

im 25 years old ,

ht= 5 ft 8 inches wt= 195 lbs

i used to be in the army from 18-22 years where i was around 165 lbs..
i left the army at the age of 22 and to keep fit i started doing muaythai
and MMA three times a week..i loved mma ad muaythai and just doing that
kept me fit(u dont even realise how much u sweat due to enjoying it,and the adrenaline during the crazy sparring sessions)..

unfortunately,an over enthusiastic sparring partner applied too much pressure
on my knee with a heel hook which put me out of action for over a year and a half..

in that time,i did no physical exercise(gym or cardio) whatsoever..along with that i started working in a club as a party promotor,so along with the late nights,alcohol and the beautiful women time flew past..also took away much of the motivation to exercise( before that i used to keep fit for the ladies,but working in a nightclub environment meant you had a constant stream of hot hunnies around you..lol..

and the after effect..in about 2 years,i have ballooned from 165 lbs to 195 lbs..freakin 30 lbs!!!-i know i have to start a proper workout program and diet(which i never concentrated much at before)..

heres my sample diet plan i have worked out..your advide would be most appreciated guys..

930am (after cardio) - Oats (Protein 20g , Carbs 66g, Fat 10g
plus 2 o.m.e.g.a 3 eggs ( Protein 12g , Fat 10g)
You can afford to have more protein for b-fast. HOw bout 8 egg whites and 2 yolks.
1230pm (after gym ) - Redbull ( Carbs 28g) + Whey Protein (Protein 48g)
Cut the redbull
330pm Subway Chicken Breast Sandwich ( Protein 24g,Carbs 48g,Fat 5g)
Have a pro/fat meal here with some fibrous veggies
630pm Smoked Salmon ( Protein 12g, Fat 6g)
More protein here. You wanna strive for about 40g per sitting and add some veggies here as well
10pm Casein Protein (Protein 48g)

Have some natty peanut butter with this or 1/2 cup of cottage cheese.

I guess your trying to cut so there goes my two cents.

[dakingofkings]

stressful job eh! Do they have any openings?!

the 630 meal is not complete, you need to eat more protein.

the last meal should be a real meal, good lean steak.

personally i would add another meal especially after gym workout.

thanksfor the reply mate..i cant take beef(religious reasons)..what would you suggest to add to the 630 meal?and for the meal directly after workout?i do get pretty full after drinking the redbull and whey protein directly after the gym..

[dakingofkings]

Have some natty peanut butter with this or 1/2 cup of cottage cheese.

I guess your trying to cut so there goes my two cents.

ok i will addthe eggs for breakfast as you said mate..

for the redbull,i was told taking sugar or carb drink just after workout before consuming the whey protein aids in protein delivery and to replenish glycogen levels?

the pro/fat meal in between subway and my salmon?any suggestions?

in between the salmon and my casein(which i consume before sleep) what would you suggest?

thanks again..

[bass]

thanksfor the reply mate..i cant take beef(religious reasons)..what would you suggest to add to the 630 meal?and for the meal directly after workout?i do get pretty full after drinking the redbull and whey protein directly after the gym..

not directly after workout, one hour after you consume your PWO shake eat fish, preferably Tilapia Fish, the frozen ones are very cheap.

630 meal, turkey or cottage cheese as dj_pacman51 suggested.

[dj_pacman51]

ok i will addthe eggs for breakfast as you said mate..

for the redbull,i was told taking sugar or carb drink just after workout before consuming the whey protein aids in protein delivery and to replenish glycogen levels?

the pro/fat meal in between subway and my salmon?any suggestions?

in between the salmon and my casein(which i consume before sleep) what would you suggest?

thanks again..

Have the pro/fat instead of the subway. Redbull is basically concentrated soda dude. Its crap. There's better pwo carb sources than that. Like waxy maize, dextrose, malto, etc. But im cutting as well and I was told by some to have a pro/fat meal pwo. No carbs. I been seeing results so I guess they were right lol.

[dj_pacman51]

In between dinner and bed meal...hmm...idk. Some almonds maybe and some tuna?