Diet and Supplement suggestions

[dewster]

I am a 40 year old male. I am 5'9" and weigh 268lbs. Does anyone have a simple diet plan and cardio suggestions I may try to get me down to 200lbs? Any imput would be helpful. Also, should I include weight training? If so, what type?

[wedgylx]

DIET
CALS – 2800
Protein – 280g
Carbs – 280g
Fat – 62g

BREAKFAST – 9am
1 Cup Oats
1 Banana
2 Scoops Whey
1 TBSP Almond or natural peanut Butter

LUNCH – 11:30am
2 slices whole wheat bread
1 can Tuna Fish
1 TBSP low fat mayo (you can also add onion, celery, mustard etc as desired)
1 Cup 2% milk

POST WORKOUT – 2:30pm
2 scoops whey
WMS or other carb source (~70g carbs)


DINNER 4:30pm
1 Cup chicken breast
½ cup quinoa or brown rice


SNACK 6:30pm
½ cup cottage cheese

SNACK – 8:30pm
½ cup chicken breast or other lean meat
salad


PREBED – 10:30pm
1 scoop slow digesting protein
1 TBSP Almond or natural peanut Butter

[wedgylx]

For training, I can email you a word document with my training if you'd like. Its too large to post on this forum, and if I cut/paste it, it won't look right.

Cardio wise I wouldn't go overboard. I'd say twice a week would be ample. I suggest 45-60 minutes of low intensity cardio.

[Blackice]

good stuff

[MUbodbuilder]

agree with wedgy, lower carb diet to start with light cardio following.

[dewster]

What do you recommend for fat loss supplements. I am looking for something that won't make me too wired.

[MUbodbuilder]

get something stim free then. like sesaMax or other related product, maybe a bulk one