Cut diet for a newcomer, any tips?

[sbmarti2]

Hey everyone,

I'm new to the forum (obviously), and new to weight lifting again (it's been a few years). My main goals for the next few months are strength gains, and fat loss. Obviously size gains would be nice, but I'm hesitant to put on more fat in the time being as my BFI is probably 15-20%. I've been lifting for about two weeks now and everything is going well, and since I'm going with a few people now I believe it is finally sustainable as I enjoy going. I'm lifting 4 times a week and doing cardio 3 times a week, so if I keep that up, hopefully that will suffice as long as my diet is functional.

A few stats:

Height- 6'1
Weight- 200 lbs
Body Fat- 20% maybe?

Also keep in mind I work about 50 hours a week at an office job, so my workouts are all at night with the exception of weekends.

Breakfast:
-Plain oatmeal, possibly with fruit or chocolate whey powder for flavour
-Shake with orange juice, greens powder, and whey powder

Snack:
-Yogurt

Lunch:
-Tuna with some lemon juice and a piece of fruit
-Some days substitute sushi if I want something that tastes a little better

Mid afternoon:
-Greens powder in some water, possibly whey and water separately

Dinner: (Usually preworkout, 1-2 hours ahead of time)
-Salmon, chicken, or beef
-Steamed brocolli with some parmesan cheese dipped in a mixture of olive oil and Mrs. Dash
-Spinach salad with a dressing of vinager, olive oil and Mrs. Dash

Post workout:
Whey shake with milk as it is almost my bedtime after that (starting work at 7am can be a little brutal)


A few notes:

-I`m aware that eating dinner before weight training may not be ideal, but due to my work schedule, it is somewhat necessary. I may be able to work out, then eat dinner, if that is necessary
-My workouts are the typical chest and triceps, back and biceps, shoulders, and legs days, but on weekends I`ll also run separately, and weeknights after my workout (with the exception of leg day and the day after leg day) I will run for half an hour as well.

So what does everyone think? It could use a little creativity perhaps, but I feel it is sustainable, which is what I need at the moment. Keep in mind I'm not looking for size gains, and just want to lose some fat. As for the strength gains, I am assuming that they will come simply because I'm working out again.

Also, any advise on supplements would be helpful, although for some types I may be rather hesitant to use them.

Thanks!

Shawn

[Sean Summers]

Go to a site like fitday.com figure out the macronutrient profile. That will shed some light on what you are doing incorrectly (and correctly).
SS

[brassbolt]

If your as serious as u say u are then get your true BF from someone who can do it for u . Or go out & get your own measuring tool . Just guessing what u are isn't a good start . Get a good trainer to put u on a sound diet what will it cost 50 to 60 $$ peanuts if u ask me . Sean made a very good point also .

[Turtle]

CARDIO

Diet:

meal 1: 9am
-oatmeal 1cup 200 cals, 25
-protein shake scoop, 130 cals
-1 tablespoon flax meal 90 cals
-greens
-1 cup yogurt 140 cals,

600 cals
35 grams carbs

meal 2: 12pm
-4 egg whites 70 cals
-brocoli
-tomato 22 cals
-1 cup barley 200 cals


300 cals
50 grams carbs

WORKOUT 1:30pm

meal 3: 2:30pm
-oatmeal 1.5 cup 225 cals, 38 carb
-grapefruit 85 cals, 20 carbs
-protein shake scoop, 130 cals
-2 tablespoon flax 90 cals
-25 grams dark chocolate 135cals


600 cals
70grams carbs


meal 4: 5pm
-1 cup barley 200 cals 45 carb
-BIG SALAD 200 cals
-halibut(fish) 4 oz - 200 cals

450 cals 50 grams carbs

meal 5: 8pm
asparagus 10 spears 40 cals
4 egg whites 65 cals
-3 tablespoon flax meal 135 cals
-herbal tea

250 cals


2200-2300 cals!
200+grams carbs


supps:
liversupp 2 times a day,
milk thistle tincture 3 times a day,
adrenal support 3 times a day,
CLA 3 times a day
R-ala Post workout 200mg
PGX 3 times a day
vitamin d 1 a day

[Turtle]

that is something typical i would follow to lose fat.

[Gib]

I would shit my guts out from that much oatmeal, but im still oging ot copy turtle's diet for future trials.

Thanks turtle!

[bigdaddydrew123]

for cutting i like hi protein low carbs ie breakfast oatmeal thats it plus lots of efas. then one good cheat day on the weekend to restart metabolism. similar to turtles except drop carbs after bkfst. lots of green low carb veggies and up protein or efas if you feel too shitty. make sure your getting protein every 2 hours. add flaxoil to shakes .
there are lots of ways to cut find one that fits , but key is small hipro meals every couple of hours

[macka]

ease into your diet, the biggest mistake I see is people jumping in and going hardcore. First off, if you can get up earlier, get on the treadmill for some empty stomach brisk walks for about 35-50 minutes. Cut out the junk food, no fried foods, no white bread, no pop (no diet pop either that shit is worse), increase your green vegie intake, make sure you are getting enough protein and EFA's, carbs are from whole sources wherever possible. This I can't stress enough, drink lots of water 4+ litres a day. I bought a tap end filter to get clean water. I don't drink cold water, I drink cool water, when I workout I drink lukewarm water, the reason for that is I don't want to shock my body with cold liquid. Just ease into eating right, that way you build the habit of grabbing the right thing without thinking.

[Freebsd1977]

I've lost 26 lbs so far just by cutting pop and white breads from my diet. Like the previous poster wrote, drink lots of water (I personally drink 14+ bottle waters a day) and switch to whole wheat breads, great fiber source and avoid whole grain.
Good luck.