Deit plan (based on some of PB info).....need a few pointers

[Tbucket]

Ok, for starters stats.....34, 5'10, 255, have no clue on BF but would guess around 20-25%.....main goal here is lose fat, sustain muscle....currently on HRT schedule of 1cc Test Cyp, every 4 days (finally my doc made up his mind)...I know I could play around with the dosage a little, but right now, concentrating on getting a good diet down and training split and not chemicals...ok, did the HB formula, came out to 2761...thinking that reducing 200-300 calories p/week, maybe 2 depending on progress he and energy level....so far this is what I have come up with......but its not complete, need a few pointers:

1st: Fat intake needs to be increased but wondering what are the best sources and how much more?

2nd: Trying to do something W/O oats...the only thing I have ever had problems holding down, even if I blend them up..so looking for alternatives and hoping that some sort of Whole grain bread "may" work

3rd: Im still learning from you guys so if there is anything that is glaring at you making you say "wtf", let me know, I am all ears.

4th: I saved some room for recommendations on the fat and anything else so the total calories are listed low, but my goal is to land somewhere near the 2400-2500 mark finally after the fine tuning


500am: Empty Stomach cardio, 20-25 mins

600am: Meal 1 - 5 egg whites (cal 80, pro18), Whole Grain Bread, 2 slices (cal 140, carb24, pro 6, fat 2), 1scoop whey (cal 110, carb2, pro21, fat 2). sprinkle cinnamon. TOTALS - Cal 330, carbs 26, pro 45, Fat 4

900am: Meal 2 - 175g chicken (cal 289, pro 54, fat 5), Green Beans (cal 35, carb 7, pro 2, fat 0)
TOTALS – cal 324, pro 56, carb 7

1200pm: Meal 3 - 175g chicken (cal 289, pro 54, fat 5), Green Beans (cal 35, carb 7, pro 2, fat 0)
TOTALS – cal 324, pro 56, carb 7

300pm: Meal 4 - 175g chicken (cal 289, pro 54, fat 5), Green Beans (cal 35, carb 7, pro 2, fat 0)
TOTALS – cal 324, pro 56, carb 7

430pm WORKOUT, (45-60 mins)

530-600pm (within 20 mins of workout)
PWO-2 scoop whey (cal 220, carb 4, pro 42, fat 4), 16oz of apple juice (cal 220, carb 54)
TOTALS – Cal 440, pro 42, carb 58, fat 4

700p: PPWO - Canned Tuna x1 (cal 175, carb 0, pro 32), Whole Grain Bread, x2 slices (cal 140, carb 24, pro 6, fat 2), 1scoop whey (cal 110, carb 2, pro 21, fat 2) TOTALS – cal 425, carbs 26, pro 59, fat 4

DAILY TOTAL: Cal 2167, Carbs 131, Protein 314, fat 12

As always, thanks in advance!!!

(I know my dumba$$ misspelled diet also)

Also, here is the only up to date pic I have.....and of course its with a shirt on but there is some belly fat under there..hoping to get a good "bare" shot....

[IMG][/IMG]

[Tbucket]

Hell I give up on the pic thing......cant figure it out...will try at a later date.

[Tbucket]

theres my ugly mug!!!....anyway, beautiy contest over, back to the food plan.

[FallenWyvern]

Fats.
http://forums.steroid.com/showthread.php?t=237511

I think eating salmon or eggs in some of those places where you eat chicken will up the fat count. Flaxseed oil is a good supplement.

Oats. Put them in the blender in a shake and see if that works for you.

I am worried that you will get tired of the diet. Mix it up!

[FallenWyvern]

20 minutes cardio isn't enough. Fat loss begins at 20 minutes.

[Tbucket]

Ive always wondered how having asthma, if any effects cardio results....I start hitting my target range pretty damn quick and maintain it for the most of the 20-25 mins of cardio...just curious if its 20 mins of ideal target heart range or just staying on the dang thing for more than 20 mins....if its maintaining 20 of this range, got it.

[FallenWyvern]

I have no idea about asthma, so take it easy bro. 45 - 60 minutes is recommend if you are serious about losing weight.

[aer_vlad]

**edit**

[Tbucket]

Thanks guys, been keeping it around 30 mins or so, mainly because my gym opens at 5am and I have to be on the road at 530am...so empty cardio, performed at the gym, can only be 30 mins...for now...got my eye on some used equipment, but for now, gotta settle for 30 mins and see what I may do to increase this somehow.....as for the diet, I forgot to mention that taking 6 caps of Fish oil, spread out thru the day as well as 5g of Vit C w/multiV......all this and I feel REALLy good, drop a few pounds already although I am sure its water, but still #'s.......Having the job I have (Oilfield Mechanic) its really hard to remember to eat all the small meals, but have alarms set on cell phone.....its just been funny, all the roughnecks, breaking for cigs/cokes/tater chips/candy bars, etc....and then there is me, sitting on the tailgate, eating my chicken titties, handful of greenbeans, taking a few "pills", chugging water....at first, caught some slack, but today, another big guy asked me the thought process around eating so many meals, fish oil, vit C, HB formula, protein, etc....found myself trying to play a trainer, to a bunch of guys that have 4wheel drives, gotees and deerhunter stickers on their back windows....any thanks again to PerfectB., always a great source of info!

[IronAdam]

Hey if asthma is an issue you can always split your cardio sessions in two, 30min AM, 30min PM. Do you use an inhaler of any sort?

The company you keep can be a major strain on achieving your goals. It's gunna take a lot of determination to keep your focus with a bunch of doubters talking shit, but in the end it's your life and your choice. Good luck with the cutting!

[STRONGMAN91]

so, only split the cardio if you have a breathing problem?

[IronAdam]

Unless you are limited by time constraints or asthma or EIA, I don't see a reason to split the cardio sesions. That being said, the most important thing is to get your total cardio time in any way possible. Whether you do it in the AM or PM or both on an empty stomach or after a meal, it all comes down to getting it done any way you can.

[Tbucket]

No, I have an inhaler, but the only reason I brought the asthma thing is because I reach my target heart rate really fast because of the shortness in breath.....but it doesnt actually effect me working out, it just looks as if I have been working out a lot longer/harder than a typical person (breathing rate, sweating, etc)....I'll get the time in, just got stay tight on the diet....always been my weak point, but so far so good....usually about day 4 I begin to justify cheat foods, but for some reason this time around, working out, having better understanding on the Why's and How's, it seems a little easier to just shy away and fight any small cravings I have had.

Thanks again