need help

[mxkevin]

i want to cutt 30 pounds by summer and need help on a diet plan, also see what people would recomend for my cardio .. im 21 6'2 265 28% bf . anything helps ..

[Rugger02]

i want to cutt 30 pounds by summer and need help on a diet plan, also see what people would recomend for my cardio .. im 21 6'2 265 28% bf . anything helps ..

You're going to have to create your own diet as we don't know your schedule, but this should help you on to the right track.

Here are some good choices for your intakes of carbs, protein and fats.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel bread, Whole wheat bread (sparingly)

Protein - About 1.5 times your lean body weight per day in grams of protein.

Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can). Casein (Fat free cottage cheese is a good choice before bed) Any lean wild game (Venison, bison, elk etc.)

Fats -
Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.


These are some of the better food sources to use in a healthy cutting or bulking diet, yes there are plenty more out there but all of my diets have contained these foods and very little else.

Include the following for a complete and accurate critique once you create your diet:

All the macros of each meal as well as a daily total.
The times each meal is taken.
Where your workout and/or cardio fit in during the day

So a generic example for one meal would look something like this:

Meal 1 - 7:00am

1 Cup Oats with Splenda and cinnamon
5 egg whites
2 whole eggs

(Carbs: __ Protein: __ Fat: __ Calories: __)

Continue with all meals and post the grand total at the bottom.


You want to eat at least 5 meals per day, and arrange the calories derived from protein, carbs, and fat 35% 45% 20% to start off and we'll go from there. For you I'd dtart off at about 3800 - 4000 calories per day.

Best of luck and feel free to ask anything if you're stumped.