Good evening.

Given your current stats, you are likely going to be able to lose body fat with relative ease, assuming that you can conform to basic dietary guidelines and a workout routine.

First of all, refer here:

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


Secondly, I would advise around 2,500 calories on NON-WORKOUT days, and 3,000 calories on workout days.

here is a sample diet:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste


3,000 cals (approx)

Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham OR 2 oz chicken/turkey
Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef)
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil
Meal 4 (PWO) - 50g protein shake + 1 banana + 2tbsp peanut butter
Meal 5 - 8oz 93/7 lean beef + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli + 1 cup green beans
Meal 6 - 1 cup cottage cheese + 2 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste



Sample cutting routine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)



EDIT:

Almost forgot to ask...do you have any medical conditions or food allergies?

This post was edited by SKCRaynor on Jul 10 2014 08:10pm

I've been trying to stick to a routine for the last 3 weeks, but the first day of week 3 was brutal on me. It's 3 days a week, and I'm supposed to go in the morning for day 2 of week 3, but I'm still sore from tuesday.

Question is, should I go ahead and knock out tomorrows gym time, or should I wait an extra day to stop being sore before I go in?

I'll admit I haven't been getting the sleep I need, it's a rare commodity these days. 3 hours one day 5 1/2 the next and 4 hours this morning...nothing I can do about that tho.

Sup Ray,

I've been eating extremely well but I'm at school for these next few days and I plan to indulge a little bit on some things I love here. You think it's okay to do that, and then just go back towards my normal/healthier eating habits when I'm home? Or will the indulges hurt my progress/future eating?

Thanks brotha

Given that you just started this routine, go ahead and work out even with the soreness. Work through it, and make sure you get enough sleep!!

Well it depends on what these particular indulgences are. Assuming your calories are in order, and you are working out consistently, the only thing to be conscious of is sugar intake. If you go a little overboard with sugar, just make sure to have it POST workout or first thing upon waking when glycogen stores are low. This will help prevent some fat gain.

Hi again Raynor,

I'm currently looking to find different protein/fat sources (mostly vegan stuff: seeds and the likes).


So far I've got quinoa, chia seeds, flax seeds, almonds; anything worthwhile that I'm missing?

Certainly. If you are going totally vegan, the greatest sources of protein would be the following (in addition to what you already mentioned):

Olive Oil, Nut Butter (all types), Avocados, Coconut Oil, All Nuts.

Protein sources would include:

Organic Soy (I don't like the estrogenic effect, but being a vegan is highly estrogenic in and of itself), Brown Rice Protein, Pea Protein, and Hemp Protein.

Awesome, thank you!

Not going completely vegan, I just want to include secondary protein sources and of course, don't want to miss out on the good stuff!