244 need help/advice please !!!

[chris244]

Hello I am 26 years old have been reading the forum for some time but this is my first post, I got my bf checked and I was 15.9%, I am 6'4" and weighed in at 244lbs, My goal is to cut to around 224 in 9 weeks and 11.9% bf, I will also be posting my pictures in the members pictures section, but am having some problems at the moment.

I will be getting in cardio 6 days a week, with 30 minutes coming upon rising on an empty stomach and 20 minutes after resistance training, I will be swimming twice a week for conditioning/cardio as well as running 3 days a week, the AM cardio will be done on a treadmill at a speed of 3.5 mph and an incline of 4, As far as resistance training I tend to mainly stay away from weights and do a lot of body weight exercises such as, push ups, hyper extensions, pull-ups, dips, etc.

My diet will consist of:

Meal 1:
1 cup oatmeal
2 scoops of whey protein

Meal 2:
1/2 cup oatmeal
10 oz chicken
1 cup broccoli

Meal 3/pre workout
1/2 cup oatmeal
1 scoop whey protein
8 egg whites with salsa

Meal 4:
12 oz tuna w/soy sauce
1 cup broccoli

Meal 5:
10oz chicken

Meal 6/approx 1 hour before sleep
1 or 2 scoops of caesin protein-


Please let me know if this goal is attainable with diet/training regime?
I am also unsure of a few things:

1) if i should be taking one or two scoops of caesin b4 sleep,
2)Is it acceptable to use the soy/sugar free ketchup/salsa as condiments,
3)How soon before I do my resistance training should i be eating my meal
4)Should I be consuming oats after my resistance training because I usually workout around 8 and head to bed 12
5) Am I missing anything? can i switch some things up to increase results?

thank you all for the advice and guidance

[chris244]

can anyone help me out with the questions?
am i on the right track?
r these gaols attainable?

[john1181]

Pre Work Out I Believe Should Be The Least 1hour B4 The Work Out..also Throw In Some Bcomplex Vitamin Cause I See You Have Egg Whites Which Tend To Drain You Of Your B Vitamins..i Would Go To The Gym 1.5-2hours Later On An Empty Stomach Then Drink Lots Of Water During With Liqid Amino Acids-glutamine..i Would Also Throw In Some Fruit In The Morning..eithr Strawberries Something With A Lot Of Vitamin C...your Meals After Workout Look Good I Believe...2 Scoops Of Casein Or Even Better, 1 Scoop Egg Proten And 1scoop Casein!btw If Your Gonna Do Some Pushups And Stuff Like That After Your Aerobic On An Emptystomach Upon Waking You Should Ef Consider Some Zero Carb Protien Shake Whey Or Some Liquid Aminos Or You Will Burn A Whole Lot Of Muscle! No Doubt!

[chris244]

Pre Work Out I Believe Should Be The Least 1hour B4 The Work Out..also Throw In Some Bcomplex Vitamin Cause I See You Have Egg Whites Which Tend To Drain You Of Your B Vitamins..i Would Go To The Gym 1.5-2hours Later On An Empty Stomach Then Drink Lots Of Water During With Liqid Amino Acids-glutamine..i Would Also Throw In Some Fruit In The Morning..eithr Strawberries Something With A Lot Of Vitamin C...your Meals After Workout Look Good I Believe...2 Scoops Of Casein Or Even Better, 1 Scoop Egg Proten And 1scoop Casein!btw If Your Gonna Do Some Pushups And Stuff Like That After Your Aerobic On An Emptystomach Upon Waking You Should Ef Consider Some Zero Carb Protien Shake Whey Or Some Liquid Aminos Or You Will Burn A Whole Lot Of Muscle! No Doubt!

thanks I appreciate the response
if it helps I am am taking 5 grams of glutamine and 5 g arganine before am cardio as well as before bed,

[john1181]

dont take the arginine! it will make you less energetic..take it after the workout..u should also consider carnitine if your looking for better physique