Help with diet (Fat Loss)

[Slash]

Hey everyone, first a little background: Im 5' 11" and weigh in around 200lbs. (dont have a figure for my bf, but from the looks of it I reckon it is pretty high)
Its been a while since I've been to the gym and visited the FORVM. Going to hit the gym starting Wednesday and I needed a little help with my diet.
Goal is to lose as much fat as possible, even if it means I have to sacrifice a little muscle

Ok, so here goes

7:00 AM - Wake up and down a cup of Black Coffee (1 1/2 spoon coffee powder, no sugar)
7:30 AM - Cardio : 60 mins (alternate between 2 mins speed 6.0 and 1 min speed 9.0 @ 4.0 incline)
9:00 AM - 4 egg whites, 3 Tbsp oats (cooked in water ), 100ml orange juice, an apple
11:30 AM - 5 Oatcakes, 1 Apple
1:30 PM - 130gms of Tuna (1 tomato/ 1/2 onion/), Boiled vegetables (1 coffee mug full), 1-2 slices multi-grain brown bread
3:00 PM - 5 slices of Ryvita Muesli (Rye Crispbread) - 230kcals
5:15 PM - Banana (Pre Workout) I avoid eating pre workout as it makes me very uncomfortable
5:30 PM - Workout
7:00 PM - PWO Shake (2 Scoops Universal Ultra Whey Pro, 3 Tbsp Oats, 1 Banana, 1 Tbsp PB, Milk)
7:30 PM - 130 gms of Tuna, Boiled vegetables (1 coffee mug full)
9:30 PM - Tub of cottage cheese with pineapple (250gms)
11:00 PM - Hit the sack

Also I will be adding omega 3-6-9 caps X 3 to the diet (400mg of fish, flaxseed, starflower each )

I had a similar diet when I was training a few months ago and felt like a stuffed turkey with the frequent meals. Considering the fact that I want to lose fat I have scaled it down a bit as compared to before.

Any input will be appreciated
Cheers

P.S. I will be training 6 days a week.

[twisted_steel]

I must say your diet looks very exact and scientific. Im not sure how much that isin macros and cals, but it looks not bad...eating frequent enough, small portions...maybe increase ur breakfast size...thats about it i guess...and dont eat a whole tub of cottage cheese at night if ur trying to cut. other than that....it looks good....the pineapple may be too much sugar before bed as well.

[train.eat.supp.sleep]

i think u need to rest a little more...and chill out with that cardio..but thats just me...bro personally i do intervals from 4 to 10 each for a minute...and im off that damn thing by seventeen minutes...im not trying to lose muscle...an hour is wayyy to long IMO..cut it in half

[sanga]

I think you need more protein in there especially at 9am, 11.30am and 3pm.

This is my take on your diet, I`ve changed it slightly, just my opinion and what I would do.

7:00 AM - Wake up and down a cup of Black Coffee (1 1/2 spoon coffee powder, no sugar)
7:15 AM - Cardio : 60 mins
9:00 AM - 8 egg whites,1 yolk 6 Tbsp oats (cooked in water ), an apple
11:30 AM - 2 scoops protein shake , 1 Apple
1:30 PM - 130gms of Tuna (1 tomato/ 1/2 onion/), Boiled vegetables (1 coffee mug full), 1 slice multi-grain brown bread, small salad
3:00 PM - 1 chicken breast with 100g basmati rice
5:15 PM - 1 sccop protein powder 1 Banana (Pre Workout)
5:30 PM - Workout
7:00 PM - PWO Shake (2 Scoops Universal Ultra Whey Pro, 3 Tbsp Oats, 1 Banana,)
7:30 PM - 130 gms of Tuna, Boiled vegetables (1 coffee mug full)
9:30 PM - Tub of cottage cheese with pineapple (250gms)
11:00 PM - Hit the sack

[Slash]

I must say your diet looks very exact and scientific. Im not sure how much that isin macros and cals, but it looks not bad...eating frequent enough, small portions...maybe increase ur breakfast size...thats about it i guess...and dont eat a whole tub of cottage cheese at night if ur trying to cut. other than that....it looks good....the pineapple may be too much sugar before bed as well.

Thanks for the input twisted and yea i didnt count calories myself. I was a bit doubtful of the pineapple before bed but I gag whenever i try to eat plain cottage cheese, the pineapple helps it go down nice and easy. As for the breakfast I can def increase the eggs there.

i think u need to rest a little more...and chill out with that cardio..but thats just me...bro personally i do intervals from 4 to 10 each for a minute...and im off that damn thing by seventeen minutes...im not trying to lose muscle...an hour is wayyy to long IMO..cut it in half

hmm, are you talking mph or kmph? Speeds I mentioned are in kmph. I thought 1 hour of cardio was optimum, in fact the only reason im doing cardio in the morning and weights in the evening is because I wanted to thoroughly tire myself on the treadmill.
Now im confused!?

I think you need more protein in there especially at 9am, 11.30am and 3pm.

This is my take on your diet, I`ve changed it slightly, just my opinion and what I would do.

7:00 AM - Wake up and down a cup of Black Coffee (1 1/2 spoon coffee powder, no sugar)
7:15 AM - Cardio : 60 mins
9:00 AM - 8 egg whites,1 yolk 6 Tbsp oats (cooked in water ), an apple
11:30 AM - 2 scoops protein shake , 1 Apple
1:30 PM - 130gms of Tuna (1 tomato/ 1/2 onion/), Boiled vegetables (1 coffee mug full), 1 slice multi-grain brown bread, small salad
3:00 PM - 1 chicken breast with 100g basmati rice
5:15 PM - 1 sccop protein powder 1 Banana (Pre Workout)
5:30 PM - Workout
7:00 PM - PWO Shake (2 Scoops Universal Ultra Whey Pro, 3 Tbsp Oats, 1 Banana,)
7:30 PM - 130 gms of Tuna, Boiled vegetables (1 coffee mug full)
9:30 PM - Tub of cottage cheese with pineapple (250gms)
11:00 PM - Hit the sack

Thanks sanga, I will probably give this a shot although I think I will perenially be stuffed; that cant be right when you are on a cut, or can it?

[sanga]

I just changed things around a little to try to keep to your original plan but if it was me I`d cycle my carbs over 4 days and keep the protein high and the fats low, just my way of doing it.

You could just stick to your original plan but add in some extra protein.

[Yolo]

1 hour of cardio might prove a bit strenuous and over-exerting yourself on a treadmill might promote cortisol release and you don't want that. i myself have noticed that cardio doesn't do jack for me, i only lose muscle but since i gotta walk a lot due to the nature of my occupation, dropping cardio isn't an option..I guess what i'm trying to say is don't judge your progress by the scale...you might drop several pounds(like i did) but those pounds were at least 70% muscle..I'm not sure if all of that makes sense but I hope you can make use of it. best of luck on your endeavors

[sanga]

1 hour of cardio might prove a bit strenuous and over-exerting yourself on a treadmill might promote cortisol release and you don't want that. i myself have noticed that cardio doesn't do jack for me, i only lose muscle but since i gotta walk a lot due to the nature of my occupation, dropping cardio isn't an option..I guess what i'm trying to say is don't judge your progress by the scale...you might drop several pounds(like i did) but those pounds were at least 70% muscle..I'm not sure if all of that makes sense but I hope you can make use of it. best of luck on your endeavors


Then the cardio was too intense or you were not eating enough mate.

[Slash]

Sanga:
What do you mean by cycling carbs over 4 days?

Yolo:
I have done cardio of 40-60 mins before which seemed to work for me. Although this is the first time I will be doing it 6 times a week.

[sanga]

Cycling carbs could be something like the following-

Day 1 400g
Day 2 300g
Day 3 200g
Day 4 100g
Repeat

or

Day 1 300g
Day 2 100g
Day 3 400g
Day 4 200g

something along those lines, keeps the body guessing, works well once you know how many carbs and calories you need to maintain bodyweight, you drop some carbs and then cycle, don`t go mad, just drop some and then cycle with cardio.

There are lots of carb cycling articles, do a search.

[Slash]

ahh... sounds interesting.
I'll give it a shot a couple weeks into this routine.

Thanks for all the input guys.

[Yolo]

Then the cardio was too intense or you were not eating enough mate.

i don't think intensity was an issue because i was walking, not sprinting..as for the eating part, i guess that might have been the case although i would always have some sort of protein prior to heading out in order to try and prevent catabolism but i guess it was insuficient... thanks for the input bro

[Yolo]

Yolo:
I have done cardio of 40-60 mins before which seemed to work for me. Although this is the first time I will be doing it 6 times a week.
if you see results then, by all means, continue to do so. to each his own..good luck!