Suggestions on this

what do you mean?

What would be a good suggestion for a meal plan then?

With this one so far, i've lost a fair amount of weight, i cant really say that i feel like im losing muscle, everything is toning up nice, im getting definition and the weight i work with is not going down

I think you need to up your calories. I'm surprised you haven't noticed decreased energy levels yet. The thing is your body needs energy to support weight training and basic metabolic functions, if you're only taking in 700 calories your bodies natural response to increase available calories to vital systems is going to be to break down muscle to reduce non-vital systems (motor functions). Also, not eating from 4:30PM to whenever you eat breakfast is a very long time to not have any calories coming in.

I recommend you 'find' a copy of Burn the Fat, Feed the Muscle somewhere and give that a read. I think it sums up everything nicely.

2200 calories a day

40/40/20 split
or maybe 35/35/30 split protein carbs fat

lowest saturated fat ever
lean meats
wholesome carbs like whole wheat bread etc
fats from olive oil, nuts, etc

2200 calories a day

40/40/20 split
or maybe 35/35/30 split protein carbs fat

lowest saturated fat ever
lean meats
wholesome carbs like whole wheat bread etc
fats from olive oil, nuts, etc

agreed and will add the following...

meals should be scheduled like this:

8am - Breakfast
11am - Snack (should include some type of protein)
1pm - Lunch
4pm - Snack (should include some type of protein)
6-7pm - Dinner
8-9pm - snack (should include some type of protein)

thanks guys..much appreciated.

agreed and will add the following...

meals should be scheduled like this:

8am - Breakfast
11am - Snack (should include some type of protein)
1pm - Lunch
4pm - Snack (should include some type of protein)
6-7pm - Dinner
8-9pm - snack (should include some type of protein)

It's so simple and perfect, that's what I started to follow and it works great. I do a shake in the morning, save half for my 8pm snack.

throw the 'not eating after 6' thing right out the window. But you can certainly go 0 carb after 6. When I start cutting I make sure my only carbs at night are from leafy greens, does wonders.

I've done the ~700 calories a day before, 6 years ago or so. Can't say it didnt work, but it def wasn't good for me. You WILL bottom out on it, and you WILL lose muscle and you will not gain muscle, not even the usual beginner gain.

I'd drop the hour long walk too, I know SOOO many people that are out of shape\overweight that treadmill\bike like 10 miles a day. Your body adapts to steady pace type things like that so fast it is crazy. It's not bad for you, but you're not getting your times worth out of it. I have no idea what it is called, but try doing a 'speed weights' routine. You're not gaining any muscle right now, so a good muscle building routine probably isn't the most efficient for you...

Basically, every day you work out you do a full body workout, but you cycle through the exercises fast, for example

do a bench press set, rest for 30 seconds and do a squat set, rest for 30 seconds and do deadlift, complete the entire routine, rest a bit, then do it again. 1 cycle of this done properly will kick the shit out of you compared to your hour on the treadmill, supposedly it has more of a HIIT effect, and if you stick to compound work you'll get the hormone boosts that are great for fat loss.

edit: your mind is thinking 'go fast' when you try this, and you tend to throw form out the window, bad bad bad. Be careful.

so wait


this is a diet your DOING now?

are PLANNING?

or what youve BEEN doing

because dude, jesus christ

been doing for a while.

Ok, I sat down and started reading the packages on everything i usually have available. After putting together numbers this is what I came up with.

The lunch and dinner will change a bit but essentially be the same on numbers. The snacks will pretty much stay the same on numbers, but I of course have substitutes.

On weekends i'm sticking with what I have been doing which is eating what I want, just not getting out of hand with it. This actually isn't really that far off what I do now, just a tad bit larger portions.

This is what I already have premade for tomorrow

Opinions please.

6am Weight/Cardio (vary days) -1hr

8am - Breakfast = Quaker Oats, coffee
150 cal, 5g protein, 27g carb

11am - Snack - Yogurt, Banana/Whey Protein shake
230 cal - 10g protien 24g carb

1pm - Lunch - 2 flounder fillet, mixed veggies 1cup, (lima beans, corn, green beans)
465 calories 46 protein 8g carb

4pm - Snack tuna sandwich
230 cal, 14g protein 15g carb

6-7pm - Dinner 2 chicken breast fillet mixed veggies 1cup, (lima beans, corn, green beans)
455 cal 54g protien 8g carb

Weight/Cardio (vary days) -1.5 hr

8-9pm - snack Banana/Whey Protein shake
130 cal, 5g protein 56g carb

water water water

1660 cal
134g protien
138g carb

Thanks for the help so far. It is very much appreciated.

Where are your fat calories listed?

Also, when I said a 40/40/20 split. I meant in % of calories. So I don't mean if you have 40 grams of protein, 40 grams of carbs, and 20 grames of fat. I mean, take your calories ~2200 and divide it up by percentage so 40% of that 2200 comes from protein 40% of that 2200 comes from carbs and 20% of that 2200 comes from fat.

I didn't list the fat calories. I didnt think it would really be necessary because most everything on there is either very low or 0 fat. Things like the protien shakes are like 1.5 grams if you just mix with water, more if you add milk. Out of all that stuff, there might be 10-15 grams of fat

you ate 700 calories for like, several weeks?

and you felt fine?
AND you were running and shit?

were you drinking like 5 beers a night?

8-9pm - snack Banana/Whey Protein shake
130 cal, 5g protein 56g carb


id prolly sub out the banana and also find a low carb shake.. 56g's of carbs before you go to sleep seems a bit to much.

also go to the grocery store and buy flaxseed oil and take a teaspoon in the morning (in your shake) and take another teaspoon in your last shake of the day.

you need fat to lose fat.

flaxseed will be good for cutting fat? I've heard that its pretty good, but i've never tried it.

remember you need fat to make testosterone, just try and get some healthy ones in there (peanut butter, olive oil).

yeah i was thinking that occasionally i'll swap out the breakfast for a protien/peanutbutter/banana shake

you ate 700 calories for like, several weeks?

and you felt fine?
AND you were running and shit?

were you drinking like 5 beers a night?

no, i don't drink.

700 calories per meal is what you should be going for.

700 calories per meal is what you should be going for.

eating 3 meals a day , sure , but it's better to eat 5-6 meals a day , every few hours.


fuck the haters JN , keep it up man