DDAY

Tomorrow is the day I start my diet, It's time to kick this into high gear, cardio after every weight session or first thing in the morning, I'll keep the weights heavy to try and minimize fat loss, I'm buying some more ON protein Wednesday as well as some lift bars, is there anything else i should add?

I'll throw my stats out there first:
Height-6'2"
Weight-245lbs
Bodyfat-unkown(est at 17%??)

My split is:
Mon-Chest
Tues-Back
Wednesday-Shoulders
Thursday-Legs
Friday-Arms

Here's what my diet will be like (pretty much took Danny's diet and tweaked it to my schedule/needs, THANKS DANNY!)

Breakfast-
1 cup Oatmeal
1-tablespoon peanut butter
2 whole eggs
8 egg whites
1 slice cheese

741 CAL
63.5 G PRO
56.5 G CARBS
28 G FAT

Pre workout-
1 Scoop Vassive NO

Post workout-
2 scoops ON 100% WHEY
240 CAL
48 G PRO
8 G CARBS
2 G FAT

Lunch-
2 cans tuna
1 cup brown rice

540 CAL
69 G PRO
53 G CARBS
3.5 G FAT

Snack-
2 scoops ON 100% WHEY
1 ON lift bar

490 CAL
68 G PRO
39 G CARBS
6 G FAT

Dinner-
2 cans tuna
1 cup brown rice
BBQ sauce mixture

540 CAL
69 G PRO
53 G CARBS
3.5 G FAT

Snack-
½ cup low fat cottage cheese
2 scoops ON 100% whey

350 CAL
61 G PRO
15 G CARBS
5.5 G FAT

2,931 CAL
378.5 G PRO
192.5 G CARBS
48.5 G FAT

I would add either glycomaize or waximaize with your whey protein post workout. Or just take 2:1:1 recovery instead with an antioxidant. Are you dieting for a show, or just to lean up a bit? That will depend on how strict you diet. I always prefer to do my cardio seperate from weight training. Immediately after weight training it's important to have your fast acting carbs and protein as soon as possible. If you do cardio, you have to wait to long. I would suggest taking O.N. BCAA powder and a thermogenic with water as soon as you wake up on an empty stomach and then do your cardio.
Take out the bbq sauce and replace it with Mrs. Dash. (Calorie and sodium free) Have most of your carbs early in the day and post workout. Taper down your carbs later in the day. Try to take them out completely for your last meal or two except for maybe some veggies. Instead of cottage cheese and whey, just have a scoop of Gold standard whey and gold standard casein together an hour before bedtime. Right before bed take ZMA.
Good luck!

Tobias Young

Thanks for all the advice man, I'm dieting to try and drop my bodyfat down to about 10%.

I graduated high school @ 180 (same height) i started lifting and have built up some good size so now I want to cut around it.

211 is a good idea, also I was debating between doing my cardio right when I wake up but that would be before weight training, anything wrong there?

Try to space out your cardio from your weight training session a little bit. Have your carbs and protein right after cardio. Let it settle, then do weight training a little while later. If you can have a couple more meals in there before doing your weight training, then that's even better to further fill up those glycogen levels.

Well most days my schedule is gym, class, work or gym, work, fire dept. so I usually can only hit the gym once a day

Hill I like the 2.1.1 also post like Tobias said.As for your workout shcedule,I would switch my shoulders to friday as weds is to close to your chest day.and make weds just a cardio day,maybe abs too.And make sat your arms day..Just my thoughts your diet looks good.Kick ass and take names Hill..

lol @ 40fit, we hope that he meant kick ass danny, we hope lol. If i switch to 2:1:1 post workout that will solve my carb post workout issues

I like the idea of switching arms to saturday, my only question with that is going back to the good ol' take 2 days off rule, if i'm doing tris sat and chest monday will it diminish one of the 2 workouts?

Yes Hill and Danny I meant kick..lol.Sometimes i'm just plain ol Illiterate..To answer your Q on arms sat and Back mon No...When It's a pretty good split.Your basicly taking a day off of weights on wed,and then on Sunday.Like Danny was referring too.I am a true believer in rest.Working one bodypart hard and letting it rest.when I switched to this from my old routine I saw almost instant results,And at my age I was surprised to see them.But thats me find what works for you,so I guess you just have to tweak it alittle to find what works for ya.and oh ya Kick ass and take some names...lol

let me know how the progress goes. im interested in knowing the effects of a high fat meal 4 hours prior to the workout.

well sometimes breakfast can be @ 6am and then i have class @ 8 so my workout wont be until noon

So after going through the suggestions so far I've made some alterations:

My new split is:
Mon-Chest
Tues-Back
Wednesday-Cardio only
Thursday-Legs
Friday-Arms
Saturday-Shoulders

--I kept arms Friday because I generally have more time to workout on Fri's than Sat's

Breakfast-
1 cup Oatmeal
1-tablespoon peanut butter
2 whole eggs
8 egg whites
1 slice cheese

741 CAL
63.5 G PRO
56.5 G CARBS
28 G FAT

Pre workout-
1 Scoop Vassive NO

Post workout- (this will be changing to 2:1:1 soon)
2 scoops ON 100% WHEY
240 CAL
48 G PRO
8 G CARBS
2 G FAT

Lunch-
2 cans tuna
1 cup brown rice

540 CAL
69 G PRO
53 G CARBS
3.5 G FAT

Snack-
2 scoops ON 100% WHEY

240 CAL
48 G PRO
8 G CARBS
2 G FAT

Dinner-
2 cans tuna
1 cup brown rice

540 CAL
69 G PRO
53 G CARBS
3.5 G FAT

Snack-
2 scoops ON 100% whey

240 CAL
48 G PRO
8 G CARBS
2 G FAT

2,541 CAL
343.5 G PRO
192.5 G CARBS
39.5 G FAT

I like that split Hill..

I was also thinking of trying a 5x5 program, i've kind of hit a wall in training and need to change it up.

add some healty fats in with ur 2 snacks consisting of of 2 scoops of whey, and it looks great! 1/4 cup of almonds, or tbs of peanut butter or almond butter....u will be good to go, it has my approval..I myself would drop the cheese in the morning too..

mmmm PB, there's a surprising recommendation from you haha :D I love PB too don't worry.

Jeremy did you say you dropped your cheese in the mornings...lol

ooooh come on 40fit lol, did you have to? mmm yes..yes you did