Adipose reduction diet check please!!!!!

[BIGMAC250]

just wanna get some input before i get crackin...25y/o, 240lb, TEE: 3198. im going very low carb for the 1st week or 2 then im gonna up the carbs a little bit for a few weeks by adding some more veg and possibly a peice of fruit or 2. after a few weeks of that ill up the carbs again adding some oats in the mornings and before i work out along with some fast carbs PWO. im obviously trying to get weight off, but i used a diet from a mag as my template and adjusted it to the food ive got and my weight. ive put on some weight since ive been going to school full time and working full time, but im done with school and finally have the time to put 200% into my diet & training...so here it is...just let me know what you guys think.

meal1- proshake 240/48/6/2
meal2- 4 eggs + 4 whites & 1c. broccoli 430/49/8/18
meal3- 4oz tuna + 1oz almonds 262/32/6/15
meal4- 8oz chx 220/46/0/5
meal5- 8oz turkey breast + 1c. broccoli + 1oz almonds 392/51/12/16
meal6- proshake + 1tbsp pb 310/31/11/17 (add an apple or some cantaloupe during week 2 or 3)
meal7:PWO- proshake 240/48/6/2
meal8- 8oz tilapia + 1oz almonds 358/48/6/16
meal9- 8oz chx + 2tbsp pb 410/56/8/21

Totals= 2862/409/63/112

[Damienm05]

How do you plan on losing fat without a caloric deficit? In fact, people usually overestimate their TDEE - so, it may get worse.

[BIGMAC250]

How do you plan on losing fat without a caloric deficit? In fact, people usually overestimate their TDEE - so, it may get worse.

ok...fixed it...i was so busy paying attention to protien, carbs and fats i didnt even pay attention to the cals...

the weight ive put on is from eating 1 meal a day and not going to the gym ( school and work had me tied down as well as mild depression) for about a 1.5 years...ive continuosly tried to get back into it but never was able to really commit untill now. I'm also sure alot of my problem has to do with losing muscle mass from lack of food.

[Damienm05]

another question ive got for anyone...it might be dumb but i think its worth asking...my dad always told me if it took a long time to put it on than its gonna take a long time to get it off (referring to 20 years of eating like shit but being athletic at the same time...baseball, football, motox, gym, surfing, bmx, etc)...can that saying go visa versa by chance. cause the weight ive put on is from not eating but 1 meal a day and not going to the gym ( school and work had me tied down as well as mild depression) for about a 1.5 years...ive continuosly tried to get back into it but never was able to really commit untill now.

The science, is the science. Plus or minus 3500 calories is a pound of fat. However, weight that takes a long time to put on will be harder to shed because it's LBM and fat, not just water and colon weight. Now, the opposite is true of weight that we gain by eating lots of junk and being sedentary for a month or two - it's likely that after 2 weeks of eating clean, you'll look much thinner and may be down 10 lbs. or so. Does this make sense?
Regardless, short answer is: fat is fat and you need a 3500 calorie deficit to equal one pound of it lost.

[Damienm05]

just wanna get some input before i get crackin...25y/o, 240lb, TEE: 3198. im going very low carb for the 1st week or 2 then im gonna up the carbs a little bit for a few weeks by adding some more veg and possibly a peice of fruit or 2. after a few weeks of that ill up the carbs again adding some oats in the mornings and before i work out along with some fast carbs PWO. im obviously trying to get weight off, but i used a diet from a mag as my template and adjusted it to the food ive got and my weight. ive put on some weight since ive been going to school full time and working full time, but im done with school and finally have the time to put 200% into my diet & training...so here it is...just let me know what you guys think.

meal1- proshake 240/48/6/2 A shake here is fine but whey only is a bad idea. Add 1 tbspn. of oil (extra virgin olive, macadamia nut, etc) or some avocado, nuts, or nut butter.
meal2- 4 eggs + 4 whites & 1c. broccoli 430/49/8/18 I'd have 6 whole eggs only, no whites - I'll explain all these changes below.
meal3- 4oz tuna + 1oz almonds 262/32/6/15 Good
meal4- 8oz chx 220/46/0/5 Remove this meal
meal5- 8oz turkey breast + 1c. broccoli + 1oz almonds 392/51/12/16
meal6- proshake + 1tbsp pb 310/31/11/17 (add an apple or some cantaloupe during week 2 or 3) Have 2 tbspn. PB. Do not add fruit, at any point.
meal7:PWO- proshake 240/48/6/2 Remove this meal
meal8- 8oz tilapia + 1oz almonds 358/48/6/16
meal9- 8oz chx + 2tbsp pb 410/56/8/21

Totals= 2862/409/63/112

Alright, let me explain my changes. A no carb diet is plain stupid. A ketogenic diet is not. The difference being that ketogenic diets do not involve protein only meals. They are based on at least a 50/50 protein to fat calorie ratio (ideally, 35/65 - however ketosis may be achieved at 50/50). If you're not eating carbs at all, your body will require an energy source. Protein is not an efficient energy source; fat is. Also, if you're not eating an energy source, your body will be forced to do what it can with protein and the amino acids will be far less readily available for building/maintaining LBM. In short; you will feel weak, lose muscle, and plateau quickly on a non-ketogenic low-carb diet.

9 feedings is too many IMO; especially if you're not doing a lot of cardio. Your caloric deficit should be at least 500. I removed 2 protein only meals for that reason.

Implement those changes, run the numbers, and see where you are. Personally, I think you're eating too much protein. Reduce your poultry portions to 6 oz.

After a 4-week ketogenic phase - you'll lose a lot of fat. At that point, you can consider doing a 2-day carb-up on the weekends (low, low fat/moderate protein/high carb) - this is known as a CKD (cyclic ketogenic diet) - or simply, slowly reintegrate complex carbs into your diet completely - using them only at breakfast, pre/post WO for optimal fat loss. While maintaining some of your current pro/fat staple meals later in the day. Whatever route you choose, don't integrate fruit, sugar, or high GI starchy carbs.

[BIGMAC250]

That makes perfect sense...that actually answered a question I had earlier...also, with being back in the gym 6-7 days a week and doing cardio atleast 6 of them plus working in a kitchen, that would consider my activity level highly active I believe, the tee I have up there is for light actvity...I don't have the exact # with me know but I know it was around 41 or 4200 cals for highly active. Considering my lack of carbs and my increased protien, wouldent this be pretty close to a keto diet since veg are my only real forms of carbs?

[BIGMAC250]

meal1- proshake + 1tbsp natty pb 325/51/10/10
meal2- 6 eggs 420/36/6/27
meal3- 4oz tuna + 1oz almonds 262/32/6/15
meal4- 8oz turkey breast + 1c. broccoli + 1oz almonds 392/51/12/16
meal5- proshake + 2tbsp pb 230/55/14/18
meal6- 8oz tilapia + 1oz almonds 358/48/6/16
meal7- 8oz chx + 2tbsp pb 410/56/8/21

totals:2397/329/62/123

tweaked.

[Damienm05]

meal1- proshake + 1tbsp natty pb 325/51/10/10
meal2- 6 eggs 420/36/6/27
meal3- 4oz tuna + 1oz almonds 262/32/6/15
meal4- 8oz turkey breast + 1c. broccoli + 1oz almonds 392/51/12/16
meal5- proshake + 2tbsp pb 230/55/14/18
meal6- 8oz tilapia + 1oz almonds 358/48/6/16
meal7- 8oz chx + 2tbsp pb 410/56/8/21

totals:2397/329/62/123

tweaked.

Looks good man. I find that metabolism plays a big part in figuring out one's true total daily energy expenditure (TDEE).
Upon starting a diet and being overweight; we usually have a much lower tdee than we would 4 weeks down the road when our metabolism is kicking in top gear from eating clean meals every 2 hours. That said, if you're very active - you should be safe to go back to 2800 cals for now. Just add an 8th meal back in I suppose. Maybe an easy calorie dense protein source like a steak or pork chop - something like that. A little saturated fat can help a lot in achieving ketosis. The one problem I foresee with your diet now is that there's a lot of hidden carbs in all the nuts and PB you're eating - probably close to 50g for the day. That may be too much to be in ketosis (a state of burning consumed fat and stored body fat for fuel). I'd remove 1-2 nut servings and just use extra virgin olive oil, egg yolks, or fattier proteins like salmon and steak. 25g carbs daily is a good rule of thumb. Some can get away with 40-50g - I can't.
I'm really just knbeing anal now however and trying to optimize things - at a caloric deficit with cardio and fats at each feeding, you'll be very happy with the results I think.
And remember, when doing the keto thing, it will not affect weight loss to each cheese, bacon, sausage, etc... Sure, these aren't the healthiest foods with regard to cholesterol, sodium, and such (I don't eat them) but as long as the total cals and carbs are under control, you'll lose weight quickly.

[BIGMAC250]

much appriciated bro...ill let you know how it goes.