Advice on my diet please

[rd53]

I just got cleared by my doc to 100% activity last week (back injury from pick up bball) and in the 6months i was "off" i put on about 25lbs, i'll admit my diet wasnt stellar either. so I'm 6'4", 25yrs old normally around 235/240, and right now i'm 260/265 (never cycled b4). I'm wanting to get back down to 215, i did it once in college bball about 4yrs ago and it was great! Energy, stamina, jumping, etc and here's my plan to do that let me know whatcha think. (i have a vitamin/supplement routine down of a multi-vi, vit-c, L-glute, chromiumn-p.)

GOAL: get down to 8-10%bf, right now sitting at about 18-19% UGH!!
1hr of weights then 30mins cardio (jogging on treadmill) 1st thing in am empty stomach. weights 5 times week cardio 6times week

16oz skim milk, 50g protein, 1 banana- post work out meal

meal 2- 6oz chicken breast, 1cup rice, 5oz green beans

meal 3- 16oz skim milk, 25g protein, flaxseed oil

meal 4- 1can tuna, 1cup rice or small baked patatoe,10oz cauliflower

meal 5- 16oz skim milk, 25g protein, flaxseed oil, bowl of oatmeal.

Then cycle it to add another meal of lean protein, rice & veggie e/o 2 weeks

opinions wanted, this is basically the diet i was on in college when i did it before. Thanks!!!!!

[MatrixGuy]

If your trying to cut i would personally cut all milk out, but that's me.

Did you read the cutting sticky?

[audis4]

If you are cutting, yes, read the cutting sticky and make sure you understand it thoroughly!

Do 45-60 min cardio on an empty stomach @ 65-70% of your max heart rate.
I would NEVER lift weights on an empty stomach....I do the cardio in the a.m. the and then eat a pro/carb meal 45 min later and then do weights...I have seen excellent results! Jogging is good if you want to lose muscle (elliptical is my machine of choice...easy on the knees)

Post macros for each meal and list final macros.

Yes, I would personally cut out the milk all together...empty cals with lots of sugar.

I wouldn't mix macros...some can get away with it but people like me with a slower metabolism cannot utlilize that technique.

[audis4]

I would add in more broccoli and spinach...the good greens! I have some in almost every meal in my cutting diet; helps keep me full and gives me the nutrients I need.

[rd53]

i read the cutting sticky but not the checklist one... i'm still too much of a my bad. cut out milk and add more greens
all figures taken from calorieking.com
chicken 6-8oz- 40g pro/231cals/ 3-6gfat depending on how much fat i cut off
shake 2 scoops- 50gpro/220cal/3gcarbs/5g fat w/o milk...w/it 380cal/25g carbs /60gpro
banana-34gcarbs/.5gfat/135cals/1.7gpro
rice 1cup- 44.5g carbs/205cals/4.3gpro/.4g fat
Green beans5oz- 44 cals/4gcarbs

Roughly 2000 cals, 205g carbs, 300g pro, 15-20g fat
That's based off of all that milk too, so just add more real food and cut out milk.

I just read the cutting sticky again THROUGHLY this time, much better understanding! Thanks guys!

[audis4]

Dude seriously...you expect to stay alive on that diet, that looks like 1 complete meal.

#1, Where on earth did you calculate 205 g. carbs....am I missing half the diet?

Your calculations are WAY off...you need protein in every meal with carbs or good fats and veggies.

Check out Nova's cutting diet...it's set up very nicely and he had awesome results.