Ok here is my new diet for the days I work out.

Breakfast (1pm) I eat one large egg cooked on griddle, one helping of oatmeal, and carrots.

Mid day meal (4pm) I eat one can of tuna, two slices of wheat bread with a slice of cheese, and a salad with fruit and veggies.

One hour before Workout (9pm) I eat a can of tuna and a whey protein drink.

30m to an hour after workout I have another whey protein drink and dinner. I do not put to much worry into my dinner(which is proportionate) but make sure I have another salad with fruit and veggies.

With my first meal and last meal I also have a mega man multi vit. How is this diet to cut looking? I am 67inch tall 225pounds and 17.2% body fat right now according to today’s checkup with my doctor.

you really need 2 multivitamins? Are you pissing neon green yet?

Just checked and my urine is crystal clear

Maybe i should cut the pill in two adn take half in morning and other half at night?

The GNC mega man vitamin is 2 pills a day. I used to split them up too.

Don't eat that much tuna, the mercury in it is poisionous. You shouldn't eat tuna more than 2 or 3 times a week. Also, the chunk light variety has less mercury content than chunk white.

Listen, you r just starving yourself and probably u r going to lose muscle mass. Our body doesn't know that we go to the gym, it doesn't know that we r dieting; it only responds to stress. When u r working out hard, microtears in the muscles are the end result. Your body's response will be to make those fibers thicker and more flexible, hence the muscle growth. Same goes for dieting; when u r starving yourself ur body understands that u can't find food, so it tries to protect u and slows down ur metabolism. It will also try to spare your fat reserves. Since u r consuming protein, it will use that for fuel, since the weights u r lifting at this period of time is reduced, meaning that it can cope with that stress. U want to make drastic changes? Follow this guidelines: Eat around 2400 calories a day, making sure that you cut down on carbs to no more than 50 grams a day and increase your fat intake, yes, u heard me, increase your fat intake, that means, it's ok to eat mayo. Include a 30 - 45 minute jog at 60% - 70% of ur Max HR 3 - 4 times a week, and train really really hard in the gym, lot's of reps in supersets with no more than a minute recovery between sets, 3 min recovery when changing major muscle groups. I know what u r thinking "Is he crazy? Eat lots of fat? But that's what i'm trying to get rid of". Listen carefully, copy paste the following, print it and make it a poster in ur bedroom. U r a fat burning machine. Ur body has to make choices according to your eating habits. If you cut down carbs, ur body will reserve the ones that u r going to be eating, they r going to be precious, u need carbs to burn fat. So, out of the three choices carbs, protein and fat, ur body can't use carbs. Now, it has to make a choice; fat or protein? If u r training hard in the gym, ur body has no choice than to use that protein for ur working muscles. So there goes ur protein. Is it safe for the body to use fat reserves? Yes, since you consume lot's of fat when u eat! So, there u go, u end up forcing ur body to use fat as ITS ONLY OPTION. Within a month, u will c amazing changes. Oh, and every Saturday morning give yourself a treat, like ice cream, or cheese cake, or a chocolate bar, or a slice of pizza. U will have something to long for, and you won't be miserable like i'm guessing that u r now. I am a personal trainer, i have a BSc in Sports and Exercise and PG in Physical Education, trust me, i know what i'm talking about.

Well right now I eat 1500 cals a day which is 550 below my cal needs for non workout days. Workout days I eat 1790 cals and a lot more protein. I added tuna to pre workout and whey protein and dinner after workout. I also take in .6g of protein for every pound. This has worked well for me in the past, and is now. The only problem I am having now is dealing with past injuries and getting back down to where I can see my six pack.

During your recovery phase, that's the day you r not working out, should b all about nutrition. For me just to maintain my body mass without exercising, i need to eat around 2400 calories, and my weight is 82 kg (181 pounds). You r starving your body of much needed energy. Your workouts must be suffering, and u r risking injury my friend. Ricky Hatton was on a 4000 kcal "diet" program to lose his extra pounds while training for Mayweather. Yes, 4000 kcal!!! And you don't want to know how much he weights

Read again the things i wrote to you before, absorb them, try to visualise what i am talking about and make your life easier and injury-free. By the way, who told you that you need 2050 kcal per day? Wow, that's a very specific number, i thought that you can't actually know for sure, that's why they use the word "estimate" when trying to figure out ur calorie needs. And what about the calories you burn during your workouts? U burn at least 600 calories per hour in there my friend. Try my way for 3 weeks, not even a month, out of curiosity, and c what happens.

Not trying to be a **** but it is kind of hard to read a one para from someone that sounds like a douche.

I agree with fit for life, i dont think u r consuming enough cals. If I were to do absolutely nothing and sit on the couch all day I would have to consume about 2300calories and i weigh 180lbs. Since you are 17.5%bf the weight should begin to come off pretty fast in the beginning just make sure you eat enough or youll have become a skinny fat person in the end and have trouble reaching your goal (which is what im having trouble with now because I thought everyone was suppose to eat 2000cals a day). Im cutting right now and I never drop below 2600cals with the cardio I do (7 days a week). I thought your diet looked pretty good as long as portion sizes are right i think youll be in good shape. EAT MORE!!!

Hey, no hard feeling mate, after all u have every right to feel suspicious. I only hope that it wasn't your doctor who came up with 2050 calories as ur daily energy needs cause then u have a problem.

The thing is no matter how good u r in theory, if u don't practice what u learn, then it's useless, u need personal experience. Imagine u r a surgeon and that u know all 4 books that have to do with surgeries. If u don't practice on the table,then u don't have the necessary experience.

I used to hate running for example. People r counting on me though to give them running tips and create programs for 5k racing and marathons. That's why u c me running 24 miles on average per week. I practice what i say, i put money where my mouth is.

Anyway, no worries, it's perfectly understandable, after all u don't know me. Ask around, maybe show my replies to someone that u trust and go from there.

Hey, no hard feelings mate, after all u have every right to feel suspicious. I only hope that it wasn't your doctor who came up with 2050 calories as ur daily energy needs cause then u have a problem.

The thing is no matter how good u r in theory, if u don't practice what u learn, then it's useless, u need personal experience. Imagine u r a surgeon and that u know all 4 books that have to do with surgeries. If u don't practice on the table,then u don't have the necessary experience.

I used to hate running for example. People r counting on me though to give them running tips and create programs for 5k racing and marathons. That's why u c me running 24 miles on average per week. I practice what i say, i put money where my mouth is.

Anyway, no worries, it's perfectly understandable, after all u don't know me. Ask around, maybe show my replies to someone that u trust and go from there.[/QUOTE]

Ask around, go to a bookshop and find a book on sports nutrition, you will find a lot of interesting stuff in there, guaranteed.

I'm an Advanced Instructor, L3 Advanced Fitness Instructor, L3 Fitness Tutor/ Lecturer by the way

Since training " really really hard in the gym " is going to primarily an anaerobic exercise why would you want to slash carbs to such a low level ( i.e 50 grams ) since you need to rely mostly on carbs to fuel such anaerobically intense workouts ?

Also, let say I was taking in 2,400 calories a day and and wanted to add some muscle mass by training " really really hard in the gym " ...how many grams of carbs a day would be well suited toward reaching that goal ?

Wouldn't it be simpler to just take in enough carbs so your body uses carbs as a the primary fuel for weight training instead of having to resort to protein as a primary fuel ?

Well I guess my diet has not been that bad considering I am squating 260 pounds now verse 200 pounds 1.5 months ago. I also have added 5-10 pounds of weight depending on which muscle I am working. The diet I listed is vague for what it really is. It is pretty much the same diet I did back in the Army and I was cut. To sum up my calories a day it is about 1,700. I have got my protein up to about 140g on workout days.

I do not know where all this crazy crap fit4life talks about comes from, but the three meals a day for average joe really works for me. Realistically three meals is the number of meals that will work for me for a life time. Reason being the Academy only does three meals a day, my future field of work only allows three meals a day, and three meals just fits in my daily life style. By the way the use of really really hard workouts and the other vague words you use do not help me to take anything you say to heart fit4life.