Critique my fat loss program

[JAC4583]

I'm 5'8, 188lbs, been lifting cosistently for about 2 months and I think I've made some muscle gains as well as fat loss, but I want to lose more fat, about 30lbs and keep my current muscle %. I started finals like 3 weeks ago so I haven't been doing cardio, just lifting. Since my vacation starts on July 22nd I want to dedicate the entire month of august to what I call "fat loss month", I'm going to spend that month at my parents because they have a threadmill and I'm going to be able to do cardio first thing in the morning.
Here are my training plans:

Cardio at 7am on an empty stomach, high intensity for 20 min every day except on sunday (day off), I lift on Mon, Wed and Fry, I'm thinking about doing two 20 min sessions on my non lifting days one at 7am and one in the afternoon, and on my lifting days I'll only do the 7am session.

I plan to keep my lifting program the same (If you need it, I can post it as well).

As for the nutrition part (wich I think is the most important) I'm not so shure about what to do, I'm currently eating 3 whole meals a day and I've stoped eating junk food.
I want to try the 5 meals a day plan, using myoplex as a meal replacement. I was thinking about a 2500-2000 calories per day diet, But I need help to determine the timing of the meals and the food I should eat.
Here's an example of what I think could be a days "menu":

1st meal: I've heard that for cutting I should wait at least one hour after my cardio session before eating, so this would be at 8:30am, Example: 4 egg whites, one yolk omelette with mushrooms

2nd: Myoplex shake 11:30am ( 24g carbs, 42g protein...dunno how many cals, I think it's like 200)

3rd meal: 2pm, lunch.

4th: 5pm myoplex shake or an equivalent meal.

5th: 8pm, dinner. no carbs.

I did this based on having a meal every 2 to 3 hours, but I need some help:
1) How many hours before/after should I have meals when I lift or do cardio? (in the afternoon)

2)How can I count my cals, is there a web site that can help me? for example, how many gr of lean meat should I have in one meal? how many carbs?

3) I've heard that it's ok to eat as many veggies as one wants while cutting, is this true?

4) Can I have diet coke?

5) For my mid afternoon meal, since Myoplex is kind of expensive I don't know if I'll be able to have that every day, what could I have instead?

6) Is the fat contained in meat, the olive oil I use to cook it, Fish, etc... enough fat or should I eat something else for fat intake purposes(sp)?

Here is what I consider to be "good" food:
-Lean meat and chicken, grilled.
-Fish
-Brown rice.
-Baked potatoes.
-Onions, mushrooms, lettuce, tomatoes, etc...
-Corn.
-Cottage cheese.
-Peanut butter.
-Olive oil.
-Egg whites.
-Turkey for sandwiches.
-Whole wheat bread every now and then.
....those are all I can think of right now.


My goal is to lose fat (as much as possible) and to keep my current muscle %, if I gain more muscle it would be great but it's not as important to me, I'll be more than happy if I keep what I have now.

Sorry about the long post but I really need all the info I can get, two weeks till D-day, please help.

-JAC-

 

[Rod_Torfelson]

A few critiques that come purley from my own experiences.
1) You Will not loose 30 Pounds of fat with out loosing any muscle, Being realistic is important so that you can look in the mirror at the end of your month and know you did what you set out to ... Again you are not going to Lose 30lbs of fat without also loosing muscles.*


*This statement might be proved false if you add in a cache of anabolics/ anti e's / clen /dnp/Yohimbe etc.

2) That being said the best diets for sparing muscle seem to be CKD/ or TKD diets...They also tend to be great mentally becuase the results are fairly quick to show themselves, some arque that this is dur to a loss of SubQ water..regardless it is very enouraging to look in the mirror after 2 weeks and SEE results.
Read mr x's posts they should point you in the right direction.

3)Veggies are a must even if youre going Ketogenic.

4) Diet Sodas are debatable, some people respond to Aspartame as a sugar so if youre doing the keto thing you might want to only use products containing Sucralose.

Myoplex is all around shitty, protein bars have never done anything that smart eating could not do.
Thats it for now
Good lUck

 

[mlomker]

1) I don't worry about it.

2) www.fitday.com

3) Pretty much. The cals are low.

4) Yes, diet sodas are fine. Black coffee is okay too.

5) Stop buying Myoplex...it is expensive and has too much fat. Start buying 5 lb. pails of Triple Threat from www.massquantities.com (our sponser). It's much cheaper in the long run.

6) You could supplement with flax seed oil but eating tuna, fish, and olive oil will also work.

Fitday.com will tell you what your maintenance calories should be. You don't want to go more than 500 cals/day below maintenance or your metabolism will simply slow down (you won't lose any more fat by starving yourself....you'll just lose muscle).

It is pretty much impossible to lose 30 lbs of fat in a month without DNP. Even with DNP that is a lot of weight to lose. You'll probably only do 2-3 lbs/wk and keep it off. If you aren't crazy enough to use DNP then buy yourself an ECA stack and take a couple every day...they do help.