Need to lower as much bodyfat as possible in about 2 months

[txmuscle]

I have had some help with this diet and would like some tweaking up, my goal is to drop as much bodyfat as possible in the next 2 months, then get on a cycle to bulk up and gain more strength. If I could gain more strength while cutting that would be really awesome. I took one of the diets from someone on this forum because it looked good, had some tweaking done to it and would like any advice on ways to improve it. Its my last year of college and would really like to go back looking trim and shredded then massive again while bulking and gaining strength later. Any other info yall might need just let me know.

First Diet:
Meal 1:
2 scoops whey protein
15 raw almonds
3,000 mg fish oil
1,300 mg evening primrose oil
meal 2:
6 oz. Chicken (measured after cooking)
1 cup green beans or broccoli (optional)
meal 3:
2 scoops whey protein
1 tbsp natural peanut butter
1 cup green beans or broccoli (optional)
meal 4:
6 oz. Chicken
1 cup green beans or broccoli (optional)
meal 5:
6 oz. Chicken
15 raw almonds
1 cup green beans or broccoli (optional)
meal 6:
2 scoops whey protein
1 tbsp natural peanut butter
1 cup green beans or broccoli (optional)
　
*** feel free to use zero calorie condiments like: Butter spray, mustard, salt, etc…***

*** you may use crystal light in your water if you would like***
　
*** once per week have an additional 500 calories added to meal 6. It can consist of whatever you want***

2nd Part after some help:
-Meal 1:
8oz Chicken
1/2 Cup whole grain Pasta
or
Bowl of plain oatmeal
15 raw almonds
3,000 mg fish oil
1,300 mg evening primrose oil

-meal 2:
1 - 2 cans Solid white Tuna
1 cup green beans or broccoli (optional)

-meal 3:
8 oz Fish
1/2 cup whole grain Pasta
1 tbsp natural peanut butter
1 cup green beans or broccoli (optional) or bell peppers, cauliflower, etc

I will just assume this is workout time

-meal 4 (PWO):
Whey Protein Drink
1/3 cup long grain brown rice
1 cup green beans or broccoli (optional)

-meal 5:
6 oz. Chicken or fish
15 raw almonds
1 cup green beans or broccoli (optional)
1 small baked potato (plain, or 'I cant believe its not butter' spray)

-meal 6:
1 - 2 scoops Casein protein
or
1/3 cup no fat cottage cheese

Of course this is just an example, and you should get it tweaked by the guys in the diet section, but it will get you started.

[G4R]

Bump for this guy, he is trying to get his diet in check.

[gbrice75]

I have had some help with this diet and would like some tweaking up, my goal is to drop as much bodyfat as possible in the next 2 months, then get on a cycle to bulk up and gain more strength. If I could gain more strength while cutting that would be really awesome. I took one of the diets from someone on this forum because it looked good, had some tweaking done to it and would like any advice on ways to improve it. Its my last year of college and would really like to go back looking trim and shredded then massive again while bulking and gaining strength later. Any other info yall might need just let me know.

First Diet:
Meal 1:
2 scoops whey protein
15 raw almonds
3,000 mg fish oil
1,300 mg evening primrose oil
meal 2:
6 oz. Chicken (measured after cooking)
1 cup green beans or broccoli (optional)
meal 3:
2 scoops whey protein
1 tbsp natural peanut butter
1 cup green beans or broccoli (optional)
meal 4:
6 oz. Chicken
1 cup green beans or broccoli (optional)
meal 5:
6 oz. Chicken
15 raw almonds
1 cup green beans or broccoli (optional)
meal 6:
2 scoops whey protein
1 tbsp natural peanut butter
1 cup green beans or broccoli (optional)
　
*** feel free to use zero calorie condiments like: Butter spray, mustard, salt, etc…***

*** you may use crystal light in your water if you would like***
　
*** once per week have an additional 500 calories added to meal 6. It can consist of whatever you want***

2nd Part after some help:
-Meal 1:
8oz Chicken
1/2 Cup whole grain Pasta
or
Bowl of plain oatmeal
15 raw almonds
3,000 mg fish oil
1,300 mg evening primrose oil

What time of day is this meal? Assuming it's in the am - if you can stomach chicken early in the morning, more power to you! I'd stick with the protein/carb meal early in the day. If possible try for a better carb source - sweet potato, oats, brown rice, yam, quinoa, etc

-meal 2:
1 - 2 cans Solid white Tuna
1 cup green beans or broccoli (optional)

Add a complex carb here

-meal 3:
8 oz Fish
1/2 cup whole grain Pasta
1 tbsp natural peanut butter
1 cup green beans or broccoli (optional) or bell peppers, cauliflower, etc

Drop the peanut butter here. Again, try for a better carb source, but whole grain pasta isn't bad

I will just assume this is workout time

-meal 4 (PWO):
Whey Protein Drink
1/3 cup long grain brown rice
1 cup green beans or broccoli (optional)

1/3 dry, or 1/3 after being cooked?

-meal 5:
6 oz. Chicken or fish
15 raw almonds
1 cup green beans or broccoli (optional)
1 small baked potato (plain, or 'I cant believe its not butter' spray)

I know this is PPWO, but consider dropping carbs this late in the day. If you keep the potato in this meal, make it a sweet potato and drop the almonds

-meal 6:
1 - 2 scoops Casein protein
or
1/3 cup no fat cottage cheese

Here you can add back in PB or almonds

Of course this is just an example, and you should get it tweaked by the guys in the diet section, but it will get you started.

Comments above in bold. I did the best I could with vital information lacking. Need to see time of day for each meal, and macro info for each - in the form of protein/carbs/fat/total calories

Repost and we can go from there

[txmuscle]

Thanks g4r and gbrice thank you too! ok so time of each meal... well lately ive been waking up a little late so my first meal isnt til about 11am, then i just go from there, times vary so its kinda hard to say exactly...would you reccommend something different? as far as macros what would you reccommend? Is this diet alright or would you steer me another way? ive heard this diet is supposed to get ya pretty lean for pre contest but i just really want to lose as much bodyfat as possible in about the next 2 months...

[gbrice75]

Just make sure that after your first meal, all subsequent meals come 2-3 hours after the previous one.

Implement the changes I reccomended above and I believe it will be a better cutting diet! Having said that - you need to find out what your TDEE is so that you can figure out how many calories you should be eating to drop bodyfat. Without knowing that, it's a big guessing game.

[txmuscle]

ok so my BMR is 2256.18
TDEE is 3497
What would be a good way to effectively use this i mean i really wnt to drop as much fat as possible as soon as possible

[gbrice75]

ok so my BMR is 2256.18
TDEE is 3497
What would be a good way to effectively use this i mean i really wnt to drop as much fat as possible as soon as possible

Create a caloric deficit of about 500 calories/day. Do this through a combination of eating behind TDEE and cardio to burn calories. You don't want to eat 500 behind TDEE AND do alot of cardio, because you have a higher risk of torching LBM that way.

When you do this, monitor you bodyfat VERY closely; the TDEE calculators can be way off sometimes, and in my experience the calories are way higher than they should be. Through trial and error, you should be able to find your true TDEE, although that can take months. Good luck!

[bigslick7878]

ok so my BMR is 2256.18
TDEE is 3497
What would be a good way to effectively use this i mean i really wnt to drop as much fat as possible as soon as possible

If you have 2 full months and don't want to lose a lot of muscle, the best way to figure out what you need calorie wise is to weigh yourself every day, and make sure you are not losing more than 2 lbs a week.

Then you can adjust the calories accordingly if you are losing too much/not enough.

I would try about 2800 calories a day and see where you are at after a week.

I would also remember that TDEE is dependent on the amount of energy you expend in a day, and can have a very wide range. On lazy days it could be 2700, on active days it could be 4000. If you do the exact same thing every day you can use one number, but if you are like me that does not happen very often and I adjust every day.

Find out your total TDEE range from not active to very active(5 seperate number) and eat accordingly to energy expended.