Hello.
Let me help you to help yourself with the diet portion.
For meal plans, they are all SUGGESTED but not required. You can make adjustments as needed. Just keep the calories/fat/protein in order and substitute anything you want.
Examples of the categories are as follows:
proteins: lean beef, chicken, turkey, tuna, other fish, lamb, ham, protein shake, cottage cheese, regular cheese, etc.
fats: peanut butter, other nut butter, olive oil, avocados, guacamole (made from avocados obviously), vegetable oil, butter, nuts, heavy cream, etc.
so get creative! for breakfast, instead of eggs you can make yourself some 0 carb turkey sausage with cheese...or maybe just have a protein shake with heavy cream. The choices are endless so keep an open mind!
1. There is no way to fix the meals. You will have to eat them while at work .Eating every 2-3 hours is instrumental in fat loss. Try to pack meals with you or bring easy to eat foods like hard boiled eggs, cheese sticks, nuts, etc.
2. If you don't really care about muscularity you can substitute cardio at home, as well as the bodyweight exercises I will post below:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288Bodyweight exercises
3. supplements are located here:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401Supplement Guide
4. to learn what foods are good and what aren't just READ THE LABELS and calculate everything based on the original numbers you need to hit. Or just got to this site for more help:
http://nutritiondata.self.com/hope this helps you out! let me know if you have any further questions
Alright, another question for my planning process.
if im doing cutting only, with cardio. and my BMR is 2550 for me being 6'4" and 260. what would the recommended daily caloric intake be for me?
and whats the ratio for carbs/fat/protein that i need to make sure i hit.
/edit: also, what is your view on brown rice sushi. fresh made. how much and often if you think its good.