Starting at 270 lbs PLEASE HELP..

[justown182]

PLEASE IF THIS IS IN THE WRONG FORUM MODERATOR PUT IT IN THE RIGHT ONE, I REALLY NEED SOME HELP. WOULD BE MUCH APPRECIATED.

Hi guys, im a newer member of this forum and ive been reading alot of Threads....id like to say i greatly appreciate any feedback in advance.

Ive been dieting and working out since June 1st. I started at around 272 lbs at 5'9. I know, im quite out of shape. Happy to report now tho that im at 264 lbs now. After about 3 weeks of dieting and working out.

My diet is as follows for the most part. I take in about 2k calories a day. Im on an awkward sleepin schedule so it goes as follows

wake up- 4pm
first meal - chicken breast on whole wheat bread, lettuce, spinach leaves and a bit of barbeque sauce.

5pm- work out

7pm- Protein shake

-9pm Usually a 6inch sub from subway (turkey and ham) with lettuce pickles and spinach leaves, or just another chicken breast on some whole wheat tortillas with a bit of shreaded cheese and lettuce.

-12am - Usually a chicken breast with brocolli or some sort of other healthy side.

-3 or 4 am- Chicken breast with peanut butter....heard this was good meal before bed.

6-8am is when i go to sleep.


My workout routine is about 5-6days a week, usually 5-6 days of cardio with 4 days of muscle training.

Im very new to this entire lifestyle sort of say cause thats what i look at it as. A lifestyle change, ive been overweight most my life and im really ready to change that.

So basically my main questions are, since im weighing in at 270lbs should i be on more of a CUTTING diet, with less carbs with exercise? Or should i just be eating a balanced diet sorta like im doing now, with exercise. Like i stated above doing this for 3 weeks ive showed increase in strength and more tone...while also dropping around 6 lbs. Im guessing thats because im so far out of shape at this time.

Also if anyone has any suggestions on my diet, obviously im not eating much other than chicken with other stuff added. Im not a big seafood / fish fan =/....but any suggestions would be greatly appreciate....i really could use some advice / expertise opinion guys. Thanks.

[jaysanpowa7]

Ive been dieting and working out since June 1st. I started at around 272 lbs at 5'9. I know, im quite out of shape. Happy to report now tho that im at 264 lbs now. After about 3 weeks of dieting and working out.
~~~~~~~~~~~~~~

Nothing really relavent as far as if this is a good idea (I'm fairly new myself) BUT i started at 345 in October '08 and am down to 284 pretty much with the same diet as yours as far as calories. I think you should be fine as long as your activity level matches your diet.

[justown182]

Ive been dieting and working out since June 1st. I started at around 272 lbs at 5'9. I know, im quite out of shape. Happy to report now tho that im at 264 lbs now. After about 3 weeks of dieting and working out.
~~~~~~~~~~~~~~

Nothing really relavent as far as if this is a good idea (I'm fairly new myself) BUT i started at 345 in October '08 and am down to 284 pretty much with the same diet as yours as far as calories. I think you should be fine as long as your activity level matches your diet.

thanks for the reply man, and NICE WORK, keep it up! Id imagine id keeping losing at this rate, but i just wanna make sure its the right way to do things instead of doing a straight cut at first. Also need some help on food ideas.

[jjohn6438]

hey man, i'm brand new too, and i started at 270 also! i've got about 2 inches on you though lol. as far as i can tell your diet sounds good. it's mostly about working out and creating a calorie deficit. it'll come off slowly but surely. keep at it.

as far as diet ideas...well, there's a lot of ways to eat chicken! since you don't like seafood you're not going to want tuna, even though it's a good protein source. check out nuts and natural peanut butter, they're good sources in moderation.

good luck man and keep at it!

[Reficul]

PLEASE IF THIS IS IN THE WRONG FORUM MODERATOR PUT IT IN THE RIGHT ONE, I REALLY NEED SOME HELP. WOULD BE MUCH APPRECIATED.

Hi guys, im a newer member of this forum and ive been reading alot of Threads....id like to say i greatly appreciate any feedback in advance.

Ive been dieting and working out since June 1st. I started at around 272 lbs at 5'9. I know, im quite out of shape. Happy to report now tho that im at 264 lbs now. After about 3 weeks of dieting and working out.

My diet is as follows for the most part. I take in about 2k calories a day. Im on an awkward sleepin schedule so it goes as follows

wake up- 4pm
first meal - chicken breast on whole wheat bread, lettuce, spinach leaves and a bit of barbeque sauce.

5pm- work out

7pm- Protein shake

-9pm Usually a 6inch sub from subway (turkey and ham) with lettuce pickles and spinach leaves, or just another chicken breast on some whole wheat tortillas with a bit of shreaded cheese and lettuce.

-12am - Usually a chicken breast with brocolli or some sort of other healthy side.

-3 or 4 am- Chicken breast with peanut butter....heard this was good meal before bed.

6-8am is when i go to sleep.


My workout routine is about 5-6days a week, usually 5-6 days of cardio with 4 days of muscle training.

Im very new to this entire lifestyle sort of say cause thats what i look at it as. A lifestyle change, ive been overweight most my life and im really ready to change that.

So basically my main questions are, since im weighing in at 270lbs should i be on more of a CUTTING diet, with less carbs with exercise? Or should i just be eating a balanced diet sorta like im doing now, with exercise. Like i stated above doing this for 3 weeks ive showed increase in strength and more tone...while also dropping around 6 lbs. Im guessing thats because im so far out of shape at this time.

Also if anyone has any suggestions on my diet, obviously im not eating much other than chicken with other stuff added. Im not a big seafood / fish fan =/....but any suggestions would be greatly appreciate....i really could use some advice / expertise opinion guys. Thanks.

Hey buddy!

First off... Welcome to the forum!

And welcome to a better you!

Anyways... Onto advice!

Ok I am being TOTALLY honest... No joke here...
Your sleeping pattern is EXACTLY the same as me...

I wake up at 4... workout at 5.... fall asleep at 6-8 am

lol i work at a bar so.... yeah!

anyways it seems like your on the right track!

I was 260 last year.... and went from 260 to 220 in 2 monthes (yeah i lost the weight.... FAST... lol)

I recently went back on a diet though cause i went up to 230....

So may 22nd i started... happy to say im 216 now

My advice?.... Salads....
Eat lots of veggies.... whenever your hungry just eat veggies first.... then eat your meal.... it works trust me...

drink lots of water too...

Also i lost all my weight without weightlifting... but riding stationary bike for about 30-60 mins a day... and i didn't even watch my food really... i just ate less then i usually did...

This time around though i am weight lifting and riding cardio and taking lots of protein...

My suggestion on more foods is as follows (No specific order... just whatever i can think of)
Tuna
Tuna BURGERS (yummytastic)
Cottage cheese
0% fat yogurt
Kidney Beans
Peanut butter (which you know of)
Shrimp
Extra Lean Ground Beef (AMAZING with garlic salt)
spinach and brocoli
Nature valley granola bars (if im in a rush only)
whole grain bread (must have... makes a HUGE difference)
OATMEAL (my secret weapon.... that well... isnt so secret i guess...)
egg whites
fruits...

Well i guess that sums it up...

I hope this helps you out a bit

[justown182]

thanks john, and thanks to you also ref, so it sounds like oatmeal is a very common first meal for people...what kind of oatmeal is good? I dont know if i even like it but if i dont hate it ill choke it down....I do eat broccoli and spinach leaves. Another question...i dont like ANY salad dressing that i know of...it really sucks, it kills the idea of a salad for me, i was thinking of throwing some chicken in with some salad mix tho and i figure thatd be a way to give it some taste.

As far as not weight lifting, to be honest ive done a similar thing, i did a low carb diet along with cardio and i lost about 60 lbs in under 6 months....but then it all came back when i returned to eating normal food, came back fast. Im trying to kinda do it the right way this time, i wanna build my metabolism up as much as possible and build some muscle so i burn more calories. Im not super concerned with being Skinny Minny...i wanna be in GOOD shape....thats my goal , i wanna be healthy and in great shape. I dont wanna be a "body builder" sort of say, id just like to have some strength and slim down quite a bit. I think if im doing it this way (building muscle while losing fat) id be happy at around 200-220 lbs. Thanks for all the replys guys and keep em coming.

[isosceles]

is there a particular reason for your sleeping schedule? i would recommend getting back on a regular one if possible. i used to have REALLY bad sleeping habits (which im still, years later, trying to ween myself off of - hence posting this at 2:48am lol), and can guarantee that you will feel SO MUCH BETTER. its a complete 180 when im training on a regular sched vs my bad-habit one.

[justown182]

is there a particular reason for your sleeping schedule? i would recommend getting back on a regular one if possible. i used to have REALLY bad sleeping habits (which im still, years later, trying to ween myself off of - hence posting this at 2:48am lol), and can guarantee that you will feel SO MUCH BETTER. its a complete 180 when im training on a regular sched vs my bad-habit one.

well there is a reason, im currently without a job and practically without a place to live ....moved out of my house beause of other issues, crashing at a friends right now and only am able to sleep during first shift.

[Reficul]

thanks john, and thanks to you also ref, so it sounds like oatmeal is a very common first meal for people...what kind of oatmeal is good? I dont know if i even like it but if i dont hate it ill choke it down....

Here is a GREAT breakfast then...
especially since you workout right when you wake up

wake up... at 4pm lets say

at 4:30 (or whenever suits you best) do the following

1. take 1/2 cup of raw oats (not the kind with flavor in it... you'll spend alot for that.... just get the 5 pounds for like 6 bucks at your local market... it'll last you forever!)

2. put raw oats into blender

3. blend the raw with no water to POWDER form (or as close as possible)

4. take two scoops of protein (or 1... whatever suits your needs) and a table spoon of cinnamon

5. put into blender

6. put water into blender

7. mix

8. drink!

This fills me up for several hours and gives me AWESOME energy for a workout....

if you dont have a blender

then buy raw oatmeal and get some cinnamon and SPLENDA and just cook the oatmeal according to the package...

its great and splenda adds a great fake sugar taste to it without the calories!

try it out trust me you wont be dissapointed

[justown182]

how much water and what exactly is just straight "protein" lol...im a noob to this.

[Reficul]

how much water and what exactly is just straight "protein" lol...im a noob to this.

as long as the protein is powder (whey protein for example) it'll pump you up

water doesnt matter... whatever taste good to you.... i usually go with a liter or so just cause i like to fill up on water as the same time (since the raw oats in powder form will soak some of the water up while in the belly)

[shunterbaby]

Here is a GREAT breakfast then...
especially since you workout right when you wake up

wake up... at 4pm lets say

at 4:30 (or whenever suits you best) do the following

1. take 1/2 cup of raw oats (not the kind with flavor in it... you'll spend alot for that.... just get the 5 pounds for like 6 bucks at your local market... it'll last you forever!)

2. put raw oats into blender

3. blend the raw with no water to POWDER form (or as close as possible)

4. take two scoops of protein (or 1... whatever suits your needs) and a table spoon of cinnamon

5. put into blender

6. put water into blender

7. mix

8. drink!

This fills me up for several hours and gives me AWESOME energy for a workout....

if you dont have a blender

then buy raw oatmeal and get some cinnamon and SPLENDA and just cook the oatmeal according to the package...

its great and splenda adds a great fake sugar taste to it without the calories!

try it out trust me you wont be dissapointed

lol are you joking!!!

I have just tried this and nearly was sick.. the drink is really really powdery and tastes awful!!

[dust1984]

lol!! suck it up

[Karbon]

only thing i would look at is the diet a little more... your workout plan is exactly what i have been doing... i started at 325 in nov and am at 251 now.

[eastcoastmost]

Damn lots of chicken...I suggest swapping out that chicken breast before bed for some kind of casein protein. And maybe substituting another form of meat (I love fish) in for chicken breast in another meal. There are advantages to working different kinds of meat into your diet. This is all a matter of preference though to some extent...if you like chicken and it helps you stay on track, then maybe it is the best option for you.

Your diet looks pretty good...do you know what your macros are? You wanna be sure you are getting enough protein and fiber.


Edit: All right just realized you don't like fish. Another type of meat maybe? You may run the risk of becoming sick of your diet otherwise.

As for low carbing...the determining factor here is how carbs fit into your overall calorie count. You definitely wanna have those carbs around your workout (before and after). Other than that, you really don't have to have carbs. If you meet your protein requirements, but still need more cals, then yeah add some fat or carb cals in there to meet your calorie requirements. Calorie count and sufficient protein is the key here.

[justown182]

Damn lots of chicken...I suggest swapping out that chicken breast before bed for some kind of casein protein. And maybe substituting another form of meat (I love fish) in for chicken breast in another meal. There are advantages to working different kinds of meat into your diet. This is all a matter of preference though to some extent...if you like chicken and it helps you stay on track, then maybe it is the best option for you.

Your diet looks pretty good...do you know what your macros are? You wanna be sure you are getting enough protein and fiber.


Edit: All right just realized you don't like fish. Another type of meat maybe? You may run the risk of becoming sick of your diet otherwise.

As for low carbing...the determining factor here is how carbs fit into your overall calorie count. You definitely wanna have those carbs around your workout (before and after). Other than that, you really don't have to have carbs. If you meet your protein requirements, but still need more cals, then yeah add some fat or carb cals in there to meet your calorie requirements. Calorie count and sufficient protein is the key here.

I'd be interested in adding in some other meats but what are other meats are healthy, occasionally ill have a Turkey or Ham sandwich on whole wheat bread. I havent been keeping good track of the ammount of protein or fiber ive been taking in i guess i should probably start on that. What are some things that are high fiber?

[justown182]

I'd be interested in adding in some other meats but what are other meats are healthy, occasionally ill have a Turkey or Ham sandwich on whole wheat bread. I havent been keeping good track of the ammount of protein or fiber ive been taking in i guess i should probably start on that. What are some things that are high fiber?

i hear you cna get cereals that are high in fiber, but anything else would be good info, also new meats.

[relobe]

lol are you joking!!!

I have just tried this and nearly was sick.. the drink is really really powdery and tastes awful!!

hahah, you dont need to kill yourself eating foods you dont like. get enough protein and keep your calories at a good level and you're fine. I found that mixing in frozen fruit with oats, water and whey makes a nice (good tasting) smoothie.

[user51615212]

Definitely add some lean ground turkey to your diet. Add a bit of A1 Bold and Spicy and it gives it great flavor. Also, take shorter breaks between sets. Instead of 2 min breaks, take a 1 min break.
Try Ezekiel bread also. Works for me since regular wheat bread makes me bloated. It is full of protein and can go with any meal. It has helped me greatly. Hopes this helps.

[909rocks]

Dude what worked for me was a little something called weightwatchers it helped me lose 105-pounds in about 1 year and 3 months. Just wanted to give you some advice since your looking to lose weight.

PLEASE IF THIS IS IN THE WRONG FORUM MODERATOR PUT IT IN THE RIGHT ONE, I REALLY NEED SOME HELP. WOULD BE MUCH APPRECIATED.

Hi guys, im a newer member of this forum and ive been reading alot of Threads....id like to say i greatly appreciate any feedback in advance.

Ive been dieting and working out since June 1st. I started at around 272 lbs at 5'9. I know, im quite out of shape. Happy to report now tho that im at 264 lbs now. After about 3 weeks of dieting and working out.

My diet is as follows for the most part. I take in about 2k calories a day. Im on an awkward sleepin schedule so it goes as follows

wake up- 4pm
first meal - chicken breast on whole wheat bread, lettuce, spinach leaves and a bit of barbeque sauce.

5pm- work out

7pm- Protein shake

-9pm Usually a 6inch sub from subway (turkey and ham) with lettuce pickles and spinach leaves, or just another chicken breast on some whole wheat tortillas with a bit of shreaded cheese and lettuce.

-12am - Usually a chicken breast with brocolli or some sort of other healthy side.

-3 or 4 am- Chicken breast with peanut butter....heard this was good meal before bed.

6-8am is when i go to sleep.


My workout routine is about 5-6days a week, usually 5-6 days of cardio with 4 days of muscle training.

Im very new to this entire lifestyle sort of say cause thats what i look at it as. A lifestyle change, ive been overweight most my life and im really ready to change that.

So basically my main questions are, since im weighing in at 270lbs should i be on more of a CUTTING diet, with less carbs with exercise? Or should i just be eating a balanced diet sorta like im doing now, with exercise. Like i stated above doing this for 3 weeks ive showed increase in strength and more tone...while also dropping around 6 lbs. Im guessing thats because im so far out of shape at this time.

Also if anyone has any suggestions on my diet, obviously im not eating much other than chicken with other stuff added. Im not a big seafood / fish fan =/....but any suggestions would be greatly appreciate....i really could use some advice / expertise opinion guys. Thanks.

[justown182]

thanks diesel, ill look into the ground turkey, i need to get some more broccoli and start eating lots of that cause i love it haha...been thinking of adding in a salad with chicken or some sort of meat since i dont enjoy dressing.

Another QUESTION , are there any good cereals that taste good...ive been looking at the store alot and it seems like alot of the "cheerios" are whole grain....there is some called fruity cheerios but id imagine they have high fructose corn syrup in them and ive heard this = insulin spike....and i dont want that obviously.

Today has gone a little something like this

6pm - bowl of fruity cheerios as stated above...not sure if this was good or not, with a fat free yogurt

7pm -workout did legs and back

11pm - 1 chicken breast cut up into a whole grain tortilla, with small ammount of shredded cheese lots of lettuce and a tad bit of barbeque sauce...Also had a fat free yogurt with this meal(the tortillas i found seem to be great...they are an italian kind...they are quite large with only 90 calories per wrap....only 6 net cards and come with 36% of the daily fiber needed...i figured they seemed pretty good, and they tasted amazing)

3am- Same as above minus the yogurt because im trying to keep the carbs/sugars down this late in my day.

....and we are now at this point, im probably going to end the night with a chicken breast with peanut butter....seems like a pretty good day. I know i could use a couple more meals in there but today i was very busy so worked in everything i could.

[justown182]

Did some squats yesterday and wow am i sore....my butt muscles even hurt...was a good workout yesterday. Bump for the cereal ideas

[jyeager]

Did some squats yesterday and wow am i sore....my butt muscles even hurt...was a good workout yesterday. Bump for the cereal ideas

Best of luck to you! I'm at about your same size and have been going at it for about 3 weeks.

As far as cereals... well, I eat Banana Nut Cheerios haha Partially because they were on sale for a dollar at wal-mart, and also because I just really like the taste. They're not that bad either. 9g of sugar a serving though. I don't have much sugar throughout the day, so I don't worry too much.

I also got a George Foreman Grill and I use it constantly. In the past month I think I've eaten out 3 times, which is a huge improvement.

Keep it up!

[user51615212]

I don't know your cooking skills, but some egg whites in the morning or oatmeal is a great sub for cereal. Jay Cutler told me if he ate for how the food tasted, he would be at Wendy's. I have a cook book by Jacques Pepin and it is full of health foods. Modify it to your needs, but the base is there.

[new_generation]

PLEASE IF THIS IS IN THE WRONG FORUM MODERATOR PUT IT IN THE RIGHT ONE, I REALLY NEED SOME HELP. WOULD BE MUCH APPRECIATED.

Hi guys, im a newer member of this forum and ive been reading alot of Threads....id like to say i greatly appreciate any feedback in advance.

Ive been dieting and working out since June 1st. I started at around 272 lbs at 5'9. I know, im quite out of shape. Happy to report now tho that im at 264 lbs now. After about 3 weeks of dieting and working out.

My diet is as follows for the most part. I take in about 2k calories a day. Im on an awkward sleepin schedule so it goes as follows

wake up- 4pm
first meal - chicken breast on whole wheat bread, lettuce, spinach leaves and a bit of barbeque sauce.

5pm- work out

7pm- Protein shake

-9pm Usually a 6inch sub from subway (turkey and ham) with lettuce pickles and spinach leaves, or just another chicken breast on some whole wheat tortillas with a bit of shreaded cheese and lettuce.

-12am - Usually a chicken breast with brocolli or some sort of other healthy side.

-3 or 4 am- Chicken breast with peanut butter....heard this was good meal before bed.

6-8am is when i go to sleep.


My workout routine is about 5-6days a week, usually 5-6 days of cardio with 4 days of muscle training.

Im very new to this entire lifestyle sort of say cause thats what i look at it as. A lifestyle change, ive been overweight most my life and im really ready to change that.

So basically my main questions are, since im weighing in at 270lbs should i be on more of a CUTTING diet, with less carbs with exercise? Or should i just be eating a balanced diet sorta like im doing now, with exercise. Like i stated above doing this for 3 weeks ive showed increase in strength and more tone...while also dropping around 6 lbs. Im guessing thats because im so far out of shape at this time.

Also if anyone has any suggestions on my diet, obviously im not eating much other than chicken with other stuff added. Im not a big seafood / fish fan =/....but any suggestions would be greatly appreciate....i really could use some advice / expertise opinion guys. Thanks.

Hi,

first of all I'd like to congrats you for your work so far - well done and keep it up.

secondly - i'd like to add a few things... When I was losing weight I started walking 1 hour a day then once I lost more and more weight I ended up doing 30-45mins walking + my gym would be a few hours later which was 30mins on the bike and 30mins on the rowing machine then 30mins weight training which was a circuit - I think once you feel good about yourself you should start by doing 40mins cardio then your weights ontop of your average 30mins walking a day which doesn't count as your cardio - thats just what you do. I used to like exercising after each meal or before each meal so mentally i'd be burning off what I ate and the extra that is burning is my stored fat. also a tip - don't weight yourself offten because you fluctuate way to much to see change. every 3-6 months. try eating meals like chicken + pasta, tuna + pasta and max of 4 slice bread a day - grainy bread.

[agurkas]

This is second time in my life I have gone on dropping weight. First time I did it was, because I was getting married and I never wanted my wife to have pictures of me as a fat slob.
So I went from 280 down to 225 in 1 year. That was stupid. I was doing 1-2 hours of cardio each day, 1800 calories and starved myself. On a 6'5" frame that 55lbs basicly was not that drastic as on a smaller frame, but I know I lost good bit of muscle. And guess what, I got back up to 265lb in 4-5 years. Though most of my gains I attribute to very high stress job (I work in startups), I also was not eating right.

So in December I got serious. This time I decided to bodybuild, instead of just cutting weight.
I am down to 238lb from 265lb. Went from about 31%bf to something like 20%. This time around wife likes the results MUCH more (I have discovered how big of a motivation that could be). And I am continuing down to 220lb, before I start bulking.

Here is the part I really wanted to mention. I eat 6 times per day and I have never been fuller in my life. I have to make myself eat! I have no idea how I am going to go up from 3000cals to 4000 when I bulk. There are no secrets about how to do this. Almost every good plan out there tells you to eat clean, moderate cardio, and dedication to lifting.

My gym buddy pointed me back in December to Scivation Final Cut diet. I shot an e-mail to Derek (I think he is on this forum too) and he shot me back several weeks later a customized diet. I am a stubborn mofo who does not like directions... so I modified his directions with stuff from his Final Cut diet. It worked. You should have seen what my buddy turned into after 2 years on Derek's plan. He was like Fat Bastard from that Mike Myers movie and now dude is 8%BF fit SOB.
So check out that methodology. It basically tells you to eat a lot of fibrous vegetables (I got so sick and tired of broccoli, but now I discovered Brussel sprouts), good fats (I never ate so much PB and avocado in my life), and quality protein.

So take your time, figure out what works for you. When things plateau, celebrate your progress so far, re-evaluate things, and try even harder. The end result is fantastic. And the better the results, the more motivated you are to not slip back.

[justown182]

thanks so much for the motivation guys...this forum helps so much to keep me on track. Love the encouragement, appreciate it alot. Im goin to try to get some eggs and some whole grain pasta at the store, more broccoli and maybe some brown rice (never tried whole grain pasta or brown rice)

what are some good ideas to top the pasta with, id imagine ill put some chicken in with alot of it, but just seems like alfredo sauce would def be a bit too high in calories, im no expert tho.

[SV1000]

You will get a lot of information about diet and training without more from me. Here is a link that really helped with motivation...about the first 75 pages, after that it gets off topic a lot.

"Were you treated differently after losing weight?

http://forum.bodybuilding.com/showthread.php?t=898532

[mickeylax311]

You will get a lot of information about diet and training without more from me. Here is a link that really helped with motivation...about the first 75 pages, after that it gets off topic a lot.

"Were you treated differently after losing weight?

http://forum.bodybuilding.com/showthread.php?t=898532

Oh man I love that thread. PRobably my favorite on this site

I'm actually in the same position, starting off at about 275. Gonna take some work but I'm excited. After every day at the gym of being sore and still getting on the elliptical for an hour, I just think how much closer I am

[GBHammbone]

First, congrats to everyone in here, sounds like a lot of people just like me. Im 6'1" 263 with good muscle mass, and just want to loose the "spare tire", and this has worked for me.

4:30 Get up. Mix 2 scoops whey protein in water and drink on the way to the gym.

5-6:30 Lift weights, then do half hour on the eliptical in interval mode (2 min high resistance, 2 min low) thats good for about 450-500 cals burned.

6:30 2 more scoops whey protein in water.

9:00 8 Hard boiled eggs, but only 4 yokes.

12:00 1 can tuna,1 tbs low fat miracle whip, on whole wheat bread
1 cup cottage cheese

3:00 Granola bar or 1 cup low fat yogurt. ( i actually like the taste of plain)

5:30-6:00 Large chicken brest, 1 1/2 cups frozen veggies, 1 cup low fat cottage cheese.

8:00 More cottage cheese or casein powder shake if i have some.

This has worked for me, and i cut about 30 lbs in 3 months last year on it, started it again last week, and im down 2 lbs which i read is healthy for a week.

Bottom line is you are loosing weight with what you are doing already so untill that stops working go with it. Oh yea, drink lots of water, I try for 1-1/2 gallons a day.