Rookie dieter, need some help

[DHew]

stats:

200 lbs
15%bf
22 years old

Hi guys. I am about to start a tbol/var cycle, and my goal is to maintain around the same body weight, but hopefully get down to 11% or below BF. I'm a rookie at dieting, and i come to this forums seeking some advice and help. The extent of my dieting has always been to drink 1 or 2 protein shakes a day, and TRY to eat kinda healthy. I would like some help in putting together a decent cutting diet i can use while im on tbol/var to really maximize my gains.

I try to get into my jiu jitsu classes 4 days a week ,and lift the days I dont make it there. I believe those classes offer a great full body workout, as well as great cardio.

Keeping the above mentioned in mind, here is an outline i have come up with

1st MEAL
4 egg whites 1 egg yolk
Myloplex LITE 50g protein/50g carbs

2nd MEAL
2 Cans Tuna in Water

Pre Workout Meal
Cytogainer 55g protein 80g carbs

Post Workout Meal
Myloplex LITE
(What else??)

Last MEAL
(Can I do a dinner of choice as long as its lean and healthy??)

As you can see, I really need some guidance. Thankyou for your help!!

[DHew]

Bump

[NaturalMass]

read the stickies on cutting at the top of the page. Also you're going to need to add nutritional facts after each meal in Calories/Protein/Carb/Fat form....

From what i can tell you're off to a bad start.

You have 4 meals posted and only ONE of them has real whole foods in them. Shakes should only be about 10% of your meals as whole foods come as a better benefit.

Get your diet down before jumping on that cycle or your results won't be too beneficial.

How tall are you?

[DHew]

6'1" - sorry forgot.

[Johny-too-small]

Here is what Id do:

1st MEAL
4 egg whites 1 egg yolk
Myloplex LITE 50g protein/50g carbs
Cut the shake out and replace with Oats. Add 4 more egg whites and drop the whole egg.
2nd MEAL
2 Cans Tuna in Water
Add an EFA in here and some veggies

Pre Workout Meal
Cytogainer 55g protein 80g carbs
Replace this with whole food, 6-8 oz of lean meat and some complex carbs like oats or sweet tater.
Post Workout Meal
Myloplex LITE
(What else??)
Really? Ever heard of meat?
Last MEAL
(Can I do a dinner of choice as long as its lean and healthy??)
You need 6-8 oz of lean meat and choice of complex carbs/ or EFAs and add a cup of veggies.

You need another meal. 5 meals in a day is not enough. Eat every 2.5-3 hours and that will keep you matabolism moving. All those shakes need to go.As you can see, I really need some guidance. Thankyou for your help!!

[1morerep]

this is what my diet looks like, not saying this is what you have to follow but im just trying to give you some ideas -take from it what you want, revamp your diet and post it again for a final critique.

4:30am breakfast
8 egg whites
oatmeal
whole wheat toast

9:30am break
1 can tuna
flax seed oil
apple

12noon
chicken breast
yam
salad

2pm break
1 can salmon
green vegtables
rice cakes

6pm pre workout
carb drink

8pm pwo
shake/banana/dextrose

9pm pwwo
steak
salad

before bed
fat free cottage cheese with trail mix
shake
flax seed oil