You have two options.


1. Continue to lose fat until you are where you want to be (minus the excess skin), and then aggressively add muscle until it fills in the skin.

2. Continue to lose fat until you are where you want to be, and seek surgery.



The first option I obviously prefer, but it takes a tremendous amount of work and dedication, so it isn't for everyone.

The easiest thing to buy with $40 / week would be the following:


Eggs
Oatmeal
Whole Grain Pasta
Brown Rice
Milk
Frozen Chicken Breast
Celery
Carrots
Bananas
Apples
Peanut butter
Canned black beans



As far as the diet goes:


meal 1 - 4 whole eggs + 1 cup oatmeal + 1tbsp peanut butter

meal 2 - 1 chicken breast + 2 cups cooked pasta + carrots/celery

meal 3 - 2 cups milk + 1 banana + 1 tbsp peanut butter + 1 apple

Meal 4 - 1 chicken breast + 1 cup brown rice + 1/2 cup black beans + carrots/celery

Meal 5 - 2 cups milk + 1 whole egg + 1 apple



Thats a pretty cheap diet that's easy to follow. As far as preparation goes, feel free to use whatever sauce/seasoning you want, as long as it fits into the following:


3,000 cals (workout days)
2,500 cals (non workout days)

approx 35%/35%/35% macros (protein/carbs/fat) with at least 1.5 g protein per pound of bodyweight.

thank you!

Hey you made me a meal plan before years back but I can't seem to find it, if you don't mind, would you possible make me another one?
Currently 5'7", 210 - 215 lb on a good day.

Morning consists of usually rice or noodles for carbs.
Sometimes I'll eat lunch, sometimes I won't.
At night, protein and fiber, no or low carb if possible.

Thank you ^^

what is your goal? Fat loss?

Hey Raynor,

Regarding general fat loss and calorie burning. I find myself doing my lifts, doing my cardio and even going to kickboxing after that most weekdays.

However the remainder of the day I usually don't do much at all, especially because its winter.

I find myself sitting at my desk or at my tv generally doing nothing.

Can do little things around my house and stuff like it really help me cut a reasonable amount more?

Hey Raynor.

What options do you have for designating certain muscle groups on a 5 day lifting week with an optional 6th or 7th day if i work or not?

Thanks, Nick.

Certainly. Doing bodyweight exercises or even stationary cardio (jogging in place, jumping jacks, etc), are all very good ways to maximize cardio at home, and thus maximize fat loss.

I would never advise that you train 7 days a week. The body needs rest.

You can do:

1-day-on-1-day-off

2-days-on-1-day-off

3-days-on-1-day-off

4-days-on-1-day-off

5-days-on-1-day-off

6-days-on-1-day-off

4-days-on-3-days-off

5-days-on-2-days-off

and so forth.



As far as muscle groups go, you can either do:


Day 1 - Chest
Day 2 - Back
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Arms/Abs


or splits like:


Day 1 - Chest/Tris
Day 2 - Back/Bis
Day 3 - Shoulders/Abs
Day 4 - Legs/Calves


OR triple splits like:


Day 1 - Chest/Back/Bis
Day 2 - Shoulders/Abs/Tris
Day 3 - Legs/Calves


or Full Body Alternating like:


Day 1 - Upper Body
Day 2 - Lower Body




EDIT

I personally recommend 5 days on 2 days off for pure strength training, 6 days on 1 day off for hypertrophy or cutting, and 4 days on 3 days off for maintenance.

This post was edited by SKCRaynor on Jan 5 2013 06:30am

Yeah, fat loss. Forgot to mention it t-t