Assuming you will be doing a maximum of 15 minutes of exercise per day, I would highly recommend you go on a 1,600 calorie plan in order to cut down to the 160 lb area.

The meal plan is as follows:

Meal 1 - 3 whole eggs + 3 egg whites + 1 oz cheese + 1/2 cup green peppers/onions + 1 small apple or orange (approx 400 cals)
Meal 2 - 40g protein shake + 1 cup of oatmeal + 1 tsp peanut butter (approx 300 cals)
Meal 3 - 1 large green salad with 6 oz grilled chicken + 1 tsp olive oil + vinegar (approx 300 cals)
Meal 4 - 1 large chicken breast (approx 6 oz) + 1/2 cup black beans + 1 cup broccoli (approx 300 cals)
Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of almonds (approx 400 cals)

You can adjust your meals accordingly, but try to keep the macros about the same which would be:

Approximately - 200g protein, 100g carbs, 55g fat

Also drink at least 1 gal of water per day (ice water preferred)



You can also take fat burners such as GAT Jet Fuel first thing in the morning upon waking up, which can assist you with losing some fat even while being sedentary.


Also, refer here for more general advice on the topic:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

I would stick to option 1, working out first thing in the morning. You would then work out on a fast (no food prior) but take at least 5-10g of BCAA before working out. After lifting, have PWO meal (shake). After that, have meal 1 if you have time before work.

Option 1 is superior, as working out on a fast can help increase fat losses, and also keep your energy levels higher throughout the day. Working out before bed can keep you awake!

6,000 calorie meal plan sample

Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups coconut milk or almond milk (approximately 1,000 calories) - sub out your favorite weight gainer if you do not like cytogainer (however it IS lactose free)
Meal 2 - 6 whole eggs + 4 strips low sodium bacon + 2 slices rice bread (or ezekiel bread) w/ peanut butter and jelly (approximately 1,000 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups coconut or almond milk (approximately 1,000 calories)
Meal 4 - 6 oz chicken breast w/ olive oil + 2 cups brown rice + 1 cup black beans + large serving of veggies + 2 oz cheese (approximately 1,000 calories)
Meal 5 - 6 oz ground beef + 1 cup tomato sauce + 1 large serving of quinoa pasta (approx 3/4 of a box+) + veggies of your choice(approximately 1,000 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups coconut milk or almond milk (approximately 1,000 calories)


Obviously this plan depends heavily on weight gainer shakes, but they are easy to eat, easy to prepare, and easy to pack, as well as very clean and healthy for your diet.

In general, you have to be careful with plasma donations. I would advise no more than 1x per calendar year. Some people experience negative effects from over-donating plasma - and gains wise, you will see decreases specifically from the extra stress placed on the body to recuperate.

Ray,

I've been having fiber problems. Any ideas of a supplement I can add into my diet?

Thank you very much! After what meal would you say is the best to train?

ohh ok. I was wondering how I was going to finish my 400 ON bcaa caps - but this will definitely make that go a lot faster



I noticed I'm running into another problem with this new work schedule:

Trying to eat every 2 hours and then also save cottage cheese thing directly before bed as I have read in your advice multiple times would make my eating schedule look like this:

BCAA: 6:30am
Meal 1 (PWO): 7:45am
Meal 2: 8:00am
Meal 3: 10am
Meal 4: noon
Meal 5: 2pm
Meal 6: 9pm (cottage cheese thing before bed)

so theres a huge gap between meal 5 and 6

Should i do every 3 hours instead or eat half of what's in my tupperware and eat it again 2 hours later so its like almost 10 meals (I can actually eat 10 meals a day if I need to as my new job is really great and I have my own office)?

I would also like to say thank you because your routines have been giving me more confidence indirectly as I am happier with my body and have noticed higher self-esteem and this played a major role in landing the job as I wasn't afraid of going in and showing them what i have to offer.

This post was edited by leemyungbak on Jun 1 2015 01:13pm

Hey Raynor, every now and again I puke after doing squats or deadlifts. Is this normal?

Quest bars or Psyllium Husk Powder would be fine. Plenty of green veggies and whole grains will also help (assuming you are not on keto)

Either first thing on an empty stomach, or after meal one and before meal 2.