I'm a 27 year old male, around 225 pounds, 6'7" tall, BF probably around 20-25%. I'm trying to get my BF down to 10-15%, at which point, I plan to start bulking. So for the time being, I'm trying to burn as much fat as possible without losing any existing muscle. In the past I've done some boxing and a little weight training, but I'm not experienced with body building. I think I've finally figured out what to do for excercise, but I'm still uncertain about my diet. Here is a typical day:

Meal 1:
big bowl of high protein, high fiber cereal (Kashi Go Lean, it's called) with some protein powder sprinkled on top, and soy milk. 1 hard boiled egg. 2 cups of coffee.

Meal 2:
a big protein shake made with whey protein powder (about 35g protein), a banana, a scoop of yogurt, crushed ice, soy milk, and water.

(this is where I do my excercises for the day)

Meal 3:
tuna made with light mayonaise, with a diced apple mixed in it, over lettuce

Meal 4:
meat and a vegetable, and a piece of whole grain bread
for example: chicken breast with broccoli

Meal 5:
cottage cheese with an avacado mixed in

I'm also drinking a lot of water. I drink water with each meal instead of juice or soda or other forms of beverage (except for that coffee in the morning). And I'm taking a daily multi-vitamin.

Once a week or so, I have some beers but I stick to light beer and I try not to overdo it. I used to be a heavy drinker and that's how I put on most of the weight, so this is a big sacrifice, but I'm getting used to it. I also will have maybe one meal a week where I'm not worrying about nutrition, like pizza with a bunch of meat on it or something like that, but nothing too drastic.

How many calories is all that?

Here are a few suggestions about your meals:
Meal 1) I would actually lose the cereal and opt for oatmeal. I find cereal does not hold me over very long.

Meal 2) This is OK. I always like to have whole foods whenever I can, but if you find a protein shake to be easier, then have it

Meal 3) I'd lose the mayo. It's just a waste of calories. BUT, if you find you can easily fit it into your end of the day totals, then have it.

Meal 4 and 5 are ok.

All in all, looks good, but doesn't look like enough calories. Are you strength training? If so, what are you having post workout?

I hope this helps

why all the soy milk? soy isn't the most ideal source for protein...really its just there for the vegans who won't touch any animal products including whey protein.

I think you need more protein in your diet. Keep limiting your cheat meals (pizza, beer) as much as possible.

probably not enough total calories either.

lift heavy weights on compound exercises to keep muscle mass while shedding bodyfat.

Okay then, here's a modification. I added some more high protein foods, including substitution that mayo in the tuna with yogurt (which is actually pretty good).

Meal 1:
big bowl of oatmeal with some protein powder mixed in, made with skim milk. 2 hard boiled eggs. 2 cups of coffee.

Meal 2:
a big protein shake made with whey protein powder (about 35g protein), a banana, a scoop of yogurt, 2 egg whites, crushed ice, and skim milk.

(work out)
post-workout: an 8 oz protein shake (with about 20 grams of protein)

Meal 3:
tuna made with yogurt, with a diced apple mixed in it, over lettuce

Meal 4:
meat and a vegetable, and a piece of whole grain bread
for example: chicken breast with broccoli

Meal 5:
cottage cheese with an avacado and 10 almonds mixed in

After typing that out, I noticed malkore's "This is how I eat" link and signed up for a FitDay account, and entered all the food from those 5 meals into today, to see what it comes out to, and it's

2439 calories
77g fat
203g carbohydrates
239g protein

That seems like too many calories for cutting, but the proportions are right on (40% from protein, 30% carbs, 30% fats).

For my height and weight, shouldn't I be going for more like 2000 calories when cutting?


Yes, I have been doing heavy weights on compound excercises, every other day. Those days, I also do 20 minutes medium cardio. On the days I'm not doing that, I do 20 minutes of HIIT and about an hour of light cardio.

Looks better. My only suggestions:
Post workout keep the protein shake, but get some high GI carbs (malto powder, rice cakes, kids cereal, bagels, etc). Then I would actually switch meal 4 and 5.

As for your calories, to cut I like to do body weight multiplied by 12. This may not be your exact calories, but it's a good place to start.

One formula I use says this, which would put you too low:

BMR 2286.84
Maintenance Cutting Bulking
Sedentary 2744.20 2494.20 3244.20
Light Active 3144.40 2894.40 3644.40
Moderately Active 3544.60 3294.60 4044.60
Very Active 3944.79 3694.79 4444.79
Extra Active 4344.99 4094.99 4844.99

Your tall and have some weight, Im shorter and weigh less, and I was eating 2500-2800 when cutting.

Hmm, that does help. Thanks a lot. (I also just realized I posted this to the women's forum instead of the men's, woops.)

Just one question, why switch meals 4 and 5?