Help me fix up this diet...please

[lardo5150]

Ok, I dont know my bf percantage.
stats are 230, 6 foot, 28 years old.
I am thinking I should be lean around 190. I am overweight yes.
I am using FitDay to plan this out. I am trying to do a variation of the CDK, and I will carb up on friday and saturday. Here is what I got so far. I am wanting to shed this weight by April. Right now I can only do cardio because of coming off of surgery for a torn chest muslce. I am thinking around December or January I will be able to lift again and then my cardio will really increase around Feb because I will be able to go back to jiujitsu. My goal is a lean me for the end of April.

Meal 1
Myoplex

Meal 2
Cup of Broccoli and canned oil tuna

Meal 3
Steak

Meal 4
Broccoli and protein shake

Post workout:
Protein shake

Meal 5
Myoplex

Below is my Fitday info

http://www.fitday.com/WebFit/PublicJournals.html?Owner=lardo5150

Calories Eaten Today
grams cals %total
Total: 1718
Fat: 47 419 24%
Sat: 12 110 6%
Poly: 5 47 3%
Mono: 13 115 7%
Carbs: 69 256 15%
Fiber: 5 0 0%
Protein: 261 1044 61%
Alcohol: 0 0 0%

What can we adjust here for MAXIMUM weight loss. My goal is the end of April, so I have a little over 5 months.


Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
MRP myoplex serving 560 6 48 84
Broccoli, raw cup, NFScup, choppedcup, floweretsbunchfloweretspear (about 5" long)Quantity not specified 49 1 9 5
Steak, NS as to type of meat, cooked, lean and fat eaten cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after b...oz, with bone, raw (yield after cook...cubic inch, boneless, cookedQuantity not specified 339 20 0 37
Tuna, canned, oil pack cup, solid or chunks, drainedozcan (13 oz), drainedcan (6.5 oz), drainedQuantity not specified 289 12 0 43
Whey Protein serving 480 8 12 92

 

[lardo5150]

Here is a pic of my fit day if that helps.

http://i11.photobucket.com/albums/a183/lardo5150/fitday.jpg

 

[chris69]

Here is a pic of my fit day if that helps.

http://i11.photobucket.com/albums/a183/lardo5150/fitday.jpg

Damn Bro i cant begin what to tell you, I stay lean sometimes bloated but never had to loose more than 10lbs, so i'll let the vets hit this, be patient, they will get to you !

 

[Tatyana]

Hun,

I am a hundred pounds less than you, I am on a very strict cutting diet right now and on average, I am eating more calories than you are.

I would look at this thread

thttp://www.elitefitness.com/forum/steroids-discussion-forum/dieting-basics-571286.html


I think you might fall off the bandwagon and binge a bit on that diet...............


You have 6 -7 months, 24-28 weeks, and at 2 lbs a week, you don't have to go all austere and medieval torture on the diet.

Have a look at that thread and see how many calories you need.

There is also a distinct lack of veggies and fruit in your diet.

 

[lardo5150]

I was just reading over the velocity diet. Seems similar to what I am trying to set up. below 100 g of carbs a day. 1g of protein per pound.
I could use the oil pills for the fat intake, correct?
What should I keep the fat g count to?

I will take a look at that thread as well. thanks for the linkage
I was cutting out fruit in order to keep carbs done though.
Let me look through the link.

 

[lardo5150]

I was looking at that thread. Would I want to adjust it so that maybe we are doing a 50/30/20 or something of that nature?

 

[needtogetaas]

Hun,

I am a hundred pounds less than you, I am on a very strict cutting diet right now and on average, I am eating more calories than you are.

I would look at this thread

thttp://www.elitefitness.com/forum/steroids-discussion-forum/dieting-basics-571286.html


I think you might fall off the bandwagon and binge a bit on that diet...............


You have 6 -7 months, 24-28 weeks, and at 2 lbs a week, you don't have to go all austere and medieval torture on the diet.

Have a look at that thread and see how many calories you need.

There is also a distinct lack of veggies and fruit in your diet.

I think this girl knows diet bro..

 

[jassdhali]

Way too many protein shakes and not enough real food IMO
I am 202 and taking in approx. 1900 and lost approx 45 pounds over 5 months - and still loosing. 55%P 35%C and the rest fat.

 

[lardo5150]

should you base the bmr and amr rates off your CURRENT weight or your LEAN weight.
for example, should I be basing my numbers on 230 or 190-200?