I am beginning to cut down now and am looking for alittle help. please help me out with anything you see. any other meal ideas will help. please be honest.

8am- cardio for around 45 mins
9am- eat 3 hard boiled eggs and serving of oatmeal
11am- protein bar
2pm-quesidilla---steak and cheese or bagel and pbj
4pm- after lifting take 50 grams protein
6pm- brown rice and steak or chicken

I usually drink alittle over a gallon of water. Im taking a multi, bcaa, fish oil.

Let me know what you think. Thats just an example. I would like some new meal ideas also.

I'm not a diet guru, but i usually I stick with high protein, low fat diets and I stay lean all the time, steak had lots of fats, begals are also fatty and lots on carbs(i think 1 begal is equal to like 6-7 slices of bread).
stick with something simple and clean if your trying to cut down..like, egg whites, chicken breasts, white fish(tuna), cut out PBJ and cheese, no salt, if your enjoying every meal then something is wrong..lol. I'll bump this up for the diet guru's for ya

Rex

I've read in several places that green tea increases your metabolism quite a bit. A friend of mine is trying the whole Green Tea Diet. According to him, he's lost 5 pounds of body fat in 3 weeks. ( It costs ~5 euro to measure every time for exact body fat %). He hasn't changed his calorie intake. If he keeps this up for two or three more months, he might just put me to shame.

*i added some questions to the above info you gave...take a look at them & answer them so we can get your diet on track bro!*

here is some info that will help you calculate what you need for a caloric deficit diet:

you need to know your bodyfat % first then you can calculate how many calories you need to consume for a cutting diet...that will give you your Lean Body Mass...

this is from Chris Aceto's book:

example for calculating Basal Metabolism...

to calculate your Basal Metabolism, you need your Lean Body Mass & add a zero ('0') to the end...
*Example: 127lbs of LBM = 1270 calories

Basal Metabolism (BM): 1270 calories daily
Next, add to the BM more calories based on your level of activity & lifestyle.

*For the Extremely Active: BM x 1 + BM
*For Very Active: BM x .7 + BM
*For Moderately Active: BM x .4 + BM
*For Non Active: BM x .2 + BM

Therefore the individual who is extremely active & has a BM of 1270 will need 2540 calories in a day.
(1270 x 1 + 1270 = 2540)

An active, moderately active & non active individual with a BM of 1270 will need 2159 calories, 1778 calories & 1524 calories each day, respectively.

To establish your level of activity, use this below:

*Extremely Active: Work a physical job, construction, mail carrier, builder, landscaper & work out 5 or more x's each wk.
*Very Active: Either work a physical job & exercise 3x's a wk or work a desk hob & workout hard 5x's a wk.
*Moderately Active: Desk job & work out 3-4x's a wk or a physical job & do no exercise.
*Non Active: Neither exercises nor works a physical job.

Good post giantkilr.

thanks guys any other meals for ny idea.... oats re also very good but they taste like garbage....

don't eat the egg yolk, only the whites.
quesidilla is fatness, none the less a bagel.... try 2-3 pieces of grilled chicken and just slap a little dab bbq sauce in the end for some good flavor.
after u workout take 50 grams of protein and then wait 30 minutes and eat again perhaps chicken, low rice, veggies.
casein protein before bed.

well, the best diet that worked for me to lean out was this:

meal 1: egg whites and oatmeal/2-3 slices whole wheat toast (dry)
meal 2: lean meat and brown rice/yams and veggies
meal 3: (after workout) PWO shake
meal 4: same as meal 2
meal 5: lean meat and veggies
meal 6: protein shake

(lean meat can be some kind of lean steak, chicken breast, or lean fish like orange roughy)

i didn't eat carbs at night. I always drank a protein shake before bed as my last meal for the day. i pretty much ate as many veggies as i wanted. Also took in EFAs and fish oils throughout the day but kept my fat intake from foods low. its boring but it gets the job done.