Quote (SKCRaynor @ Feb 7 2015 06:53pm)

Hello there. First of all, in order to get down to the 220 lb mark, you will need approx 2,200 cals on non-workout days, and around 2,500 cals on workout days (assuming 1 hr of medium intensity training - you can add more calories if you work out more, but figure 300 cals per hour of medium intensity).

Here is a sample diet plan (2,500 cals)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 1 cup oatmeal (cooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 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 (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 - 1 cup of 2-4% cottage cheese + handful mixed berries + 10 almonds + cinnamon to taste


On non-workout days (2,200 cals)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts




As far as routine goes:


Do a full 45 minutes of strength training at the gym. I don't know exactly what you have available to you, however I'll let you pick the exercises based on your knowledge and intuition. Stick to upper/lower splits, meaning work upper body on day 1, lower on day 2, and so forth, like this


Day 1 - upper
Day 2 - lower
Day 3 - OFF
day 4 - upper
day 5 - lower
day 6 - OFF
day 7 - OFF

This is 4 days a week, if you want to add more go ahead. Cardio immediately afterwards, in the form of HIIT (at least 15-30 mins worth).


good luck

Quote (Bankai @ Feb 7 2015 09:58pm)

thanks for giving me the time bud. i cant do that many meals :( i can cook/prepare a breakfast,, but lunch i cant do much. and i like to jog on my lunch as well, so i normally have some bannanas and apples like an hour before my lunch. then dinner, which is at 6.

Quote (SKCRaynor @ Feb 8 2015 07:48am)

If you can only eat 3 meals a day, intermittent fasting seems like a good choice for you:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF


Intermittent fasting is basically this:


16-18 hours without eating (including time spent sleeping)
6-8 hours of eating (usually split into 3 meals, one every 2-3 hours)



Essentially you could do this:


7pm stop eating
10pm sleep
6am wake
11am-12pm - MEAL 1
3pm - meal 2
6pm - meal 3


Or any variation thereof. Combine it with the plan I just gave you and see if you can fit that into your schedule better. Your fat losses will actually improve with this, although it's harder to maintain.

Quote (ArtofApocalypse @ Feb 7 2015 09:58pm)

Hey Raynor tell me what you think:

http://www.myfitnesspal.com/reports/printable_diary/artofapocalypse

I aim for 50%/30%/20% 2200 calories.
Thinking of doing 40% carbs 40% protein and 20% fats?

I'm never hungry throughout the day eating only 2000-2200 calories
Example: I'm at 2k right now and I won't be hungry when I go to sleep, I just ate two chicken breasts. I could do another serving of peanut butter to get me to that 2200 + fats macro but that's forcing me to eat, I'm not hungry..

Lift weights 5 days a week, no cardio. I don't log my exercise just food.
At 5"11 198lb 20%BF 21 years old

I was at 185lb but I gained 13lb of fat (and stopped working out) over 45 days when I went to England.

Today I changed it up and did 2 servings of white pasta post workout, 3 servings pre workout of wheat. Usually I swap 2 servings wheat pre workout and 3 servings of white post workout. Doubt it'll make any difference same macros.

Quote (Bankai @ Feb 8 2015 11:03am)

thanks

question: on meal two at 3pm, i cant microwave. can i eat a tuppaware meal cold? i can probably get away with eating it, once we change locations ( could be few months, could be end of year ) then i REALLY wont be able to lol ( new work location will be too busy ).

Quote (SKCRaynor @ Feb 8 2015 08:19am)

Absolutely. Food temperature won't really have any effect. However, very hot food and beverage do tend to briefly increase the basal metabolism.

Quote (SKCRaynor @ Feb 8 2015 10:18am)

Not being hungry is due to the 50% protein in your diet. Protein is the most satiating macro, and also the most important. 40/40/20 is good for bulking, however at 20% body fat, how much more do you want to bulk?

I think the issue here should either be to continue bulking, but only LEAN bulking, or alternatively, go on a cut and get down to at least 8-10% before bulking again.

If you desire to cut, you would probably need to get down to the 170 area to hit 8%. That would mean, 1,700 cals on non-workout days, and 2,200 cals on workout days. a 40/30/30 split of protein/carbs/fat would be desirable on the cut, if you are not going to do keto.


If you are opposed to the cut all together, slash the carbs and continue lean bulking. You can do a 40/20/40 (protein/carbs/fat) lean bulk, which will help you minimize fat losses as much as possible.