Time to take order - Operation: Get back into shape

[CoreyTampa09]

I was doing real well guys up until thangsgiving...diet was great, lifting was at an all time best and ive looked the best ive ever looked. I suffered a strained bicep tendon and wasn't able to lift up until last week. In that time i didnt really let myself go but I wasn't very good either. Since ive gottten back to college ive drank alot more times than i would have and have eaten a bit sloppier especially since I wasnt lifting. Well after a crazy weekend of drinking, pizza eating and ice cream eating I've had enough of watching the pounds come back on and im putting down my foot. Right now my stats I would assume I;m at are 205 16-20% BF. Let's say im 18% at the weight of 205 I would be carrying 37 pounds of fat. My goal is to get down to 180 in 12 weeks. If I can drop 20 pounds of the fat andonly 5 muscle I'd be in great shape at around 11-12% BF.

Here's the plan:
A.M. Cardio 4-6 days a week. 40-50 minutes incline walking or elliptical.
2-5 days of some heavier cardio whether it be an hour or 2 of basketball or some sprinting or bleachers.

5 day split - I havent decided if i want to do a waterbury lifting plan to help keep as much muscle and strength or a traditional 12x10x8x5 type of plan.

Diet:

8:30am - 7 eggwhite omelette with veggies, 1 hardboiled whole egg, 3fish/3flax

12:00pm - Salad with veggies, chickpeas, kidney beans, onions etc with 8 eggwhite hardboiled eggs. 3fish/3/flax

4:00pm - 1 can of tuna, mixed greenbeans. 3fish/3 flax

7:30pm - 1/2 oatmeal 1scoop of whey 1/2 banana or apple.
LIFT
9:30pm - 2 scoops of whey with some mixtured fruit smoothie (just blended strawberries,rasberries,banananas,blueberries. No artifical yougurt mix)

11:30-12:30pm - Cottage cheese mixed with 1bsp natty pb or a can of tuna and some fish/flax.

I figure the macros will be around:

Protein/Carbs/Fat
200/120/40
Cals: Around 1700-2000(I know the macros dont add up its becuase im not adding in the bit of light 25 cal italian dressing ill be using, adding of an extra egg or 2 here and there or just simply mis-measuring food quantities.
*Weekends the total meals will be down since my access to food is limited so I will make due with additional calories in the extra meals.
- I know my cals are low, but at the same time I know my body and its horrible ways. Even if I were to eat these clean meals at this caloric count every day and not lift I would still gain weight, all the gurus come in and say no, but my body absolutely sucks.

Supplements: Besides my Daily multi and fish/flax at this time I will be using no supplements besides my TRT which consists of 200mg/every 2 weeks. I will consider ECA use around week 4 and then again week 10, we will see though.

[hawktribal]

i personally don't like that diet at all. i see you dropping weight, yeah, but i see a ton of muscle loss. you only have 1/2 cup oats all day for your carbs? maybe i'm missing something. if your goal is strictly weight loss, sure it'll work, but i personally would need more food-especially carbs.

[CoreyTampa09]

Personally Id comes down to understanding your body I feel, and from a few years of figuring it out I realized If I ad in 60-80 more carbs I might as well be bulking becuase I will only gain weight. Im getting 100 grams of carbs a day 40 pre,60 post not including the additional 50 or so from the beans in my salads, pb, veggies and other calories that are kind of lost in the bunch. Protein intake is way up there to prevent muscle loss since my carbs dip a bit.

[Sasso09]

Personally Id comes down to understanding your body I feel, and from a few years of figuring it out I realized If I ad in 60-80 more carbs I might as well be bulking becuase I will only gain weight. Im getting 100 grams of carbs a day 40 pre,60 post not including the additional 50 or so from the beans in my salads, pb, veggies and other calories that are kind of lost in the bunch. Protein intake is way up there to prevent muscle loss since my carbs dip a bit.

yes, your diet is fine.... i've dieted at 50-75 grams of carbs per and 250-300 protein (over compensating bigtime i know) and i lost no noticable muscle from a cut of 220 to 198. It all works on body types, if i ate 200 carbs a day i'd gain soooo much weight... if i ate like a normal person i'd be 245.

[CoreyTampa09]

yeah im excited...my tendon is healed. Hit the weights awsome today, back and a bit of bi's.

Deadlifts:
12x135 warmup
12x185
10x205
8x225
6x225
3x245(I dont go too heacy since L4,L5+S1 are degenerated/herniated)

Dumbell rows:
70x12
75x10
80x8
90x6

Dumbell Pullovers
50x12
50x12
50x12

Pullups
8xBW
6xBW
5xBW
5xBW( Yeah I was dead, first day back at a hefty 200...wel get there)

Hypers
15xBW+25pd weight
15xBW+25pd weight

Iso Dumbell curl reverse preacher( I love it gets a greta bicep stretch)
30x12
30x12
30x10(REAL PUSSSSY I KNOW, cant go too heavy dont wanna re-injure my bicep tendon)

Straight Bar Cable Curl
100x12
110x10
120x5, 80x7 50x9 burnout.

[big L 17]

add some chicken or meat in there

[CoreyTampa09]

I wish I could but my school cafeteria most often then not doesn't have any clean sources of beef or chicken. I have to worry about 3 clean meals a day from the cafe as my other 3 are oats with whey prewo, shake pwo and most likely some tuna or cassein protein with efas before bed. Morning are omelettes and if im lucky the cafe will have some clean chicken breasts or some non sauce doused beef. If not then egg whites or tuna from my room it is. I dont see why it's a problem as eggs are a clean source of REAL FOOD protein.