Here it is, my very first properly measured and cal counted weight loss plan! *cheers* I think i've got the training front pretty well covered aswell.
It's obviously low carb, apart from on hiit days where ill have some oats and whey beforehand, i believe the intake of carbs and cals will be more than worth it due to the many benefits of hard alactic training.

200g protein – 800cals
50g carbs – 200cals
145g fat – 1300cals
=2300cals

5 meals
40g protein
30g fat
10g carbs

10 fish oils
Anchor butter
3 eggs
80g Chicken
Chopped tomatoes

20g WPC
80g Anchor cheese

PRE WO
150g NZ liver + garlic
Broccoli
Mixed Berries
100g Greek Yoghurt
Cocoa
Coffee
Coconut

PWO
50g WPC
Cocoa
Cinnamon
Apple

150g Steak/ Mince
Anchor Butter
Mushrooms
Spinach/ Peppers

300g Cottage cheese
1 small Avocado
Sauerkraut/Olives

These will be the basis of my diet plan, but i may deviate slightly, as long as i keep in my macro amounts. Obviously i will only be eating 5 of these meals, pre and PWO have been properly accounted for overall as they will always be eaten 'together'.
friday will include a carbup/cheat, but not a big OTT one! in control all the way...unlike our friend mr bison
I aim to get my weight around 92kg, currently im at 103kg (down from 107kg)

Any comments and feedback mucho appreciato.

LOL!

Looks very good actually mate and quite similar to how I eat. If I was going to criticise I'd say you're relying too heavily on fish oils and should try and eat more mackerel or some other natural source of Omega-3.

Couple of other foods you could consider adding like Kiwi's? A great fruit and always have one PWO along with the berries. King prawns/prawns can be had quite cheaply if you shop about, Tesco always seem to have some half-price, good source of nutrients like zinc

Apart from that though I'm impressed doood!

Yeah looks like a plan to me, if a little low in carbs to be starting the cut, but that's just my stance

What are you doing for training big guy?

Yeah, i used to eat alot of fis, but im not overly keen on it..yes i know how stupid that sounds considering i eat raw liver lol, but id much rather be enjoying some eggs or red meat. Plus ive got about bloomin 10,000 fish oil caps or something in my cupboard

Yeah, havn't had kiwis in a while..ill probably mix my pwo fruit up. atm iv got those lovely yellow plums, so il take two of those tomorrow. I might go to my meat wholesale and pick up some king prawns, mm lovely. They sell 1kg of wild organic red salmon for 6 quid also

haha, yeah i decided to just 'go for it', make weight reasonably fast so i can get back on a maintainable level of calories.
Well if you'd just pop into my log on the odd occasion ..im just doing my usual DE/ME conjugate training, with some added lactic acid work, some hiit, high intensity aerobic and steady state cardio thrown into the mix. Basically im throwing everything at it...other than homo-super sets!

See, there's a bit of sense to a diet.

Recognising that carbs are required to be increased on days that are needed rather than be stubborn with the fats.

Overall not bad mate.

Well yeah, i do appreciate that for certain activities, ready available blood glucose is very handy. Yesterday, during hiit i just couldnt push myself to what i know im capable of, and in theory hiit performance is improved with carbohydrates beforehand, so it wouldnt be very clever of me to just blindly carry on doing hiit without CHO's!

ditch the cocoa mate.

Cocoa induces a huge insulin response which is what you want to avoid if trying to lose fat. Might as well just have your WMS instead.

Are you serious?!

Karlos wrote:Are you serious?!

Cocoa Powder Increases Postprandial Insulinemia in Lean Young Adults

Human Nutrition Unit, The University of Sydney, NSW, 2006, and Department of Mathematical
Sciences, University of Technology,Sydney, NSW, 2007, Australia

ABSTRACT We hypothesized that chocolate productselicit higher insulin responses than
matched products with alternate flavoring. To test this, we used a within-subject,
repeated-measures comparison of six pairs of foods, one flavored with chocolate (cocoa powder)
and the other not.
Healthy subjects (n
10, 4 men, 6 women) tested each pair of foods. Postprandial glucose
and insulin levels were determined at intervals over 2 h using standardized glycemic
index (GI) methodology. The product categories were chocolate bars, cakes, breakfast cereals,
ice creams, flavored milks and puddings. Although the GI did not differ within each pair,
the insulin index (II) of the chocolate product was always higher, by a mean of 28%, than the
alternate flavored product (P < 0.001). The greatest difference occurred within the flavored milk
category in which the chocolate version elicited 45% greater insulinemia than the strawberry
flavored milk (P
0.021). Macronutrient composition (fat, protein, sugar, fiber or energy density)
accounted for nearly all of the variation in GI among the foods, but did not explain differences in
insulinemia. The presence of cocoa powder in foods leads to greater postprandial insulin
secretion than alternate flavorings. Specific insulinogenic amino acids or greater cephalic
phase insulin release may explain the findings.

J. Nutr. 133: 3149–3152, 2003.

Man that's whack, i love my cocoa.

Karlos wrote:Man that's whack, i love my cocoa.

I see no harm in it post workout. I'd avoid it before bed that's for sure.

Chopped from my journal, this will be my outline for the next 8 weeks. I've been dieting semi-hard for a while now and im sure im under 100kg, but these next 5 kg's will be tougher, so i've tightened things up even more. I will post some pics up for you lucky guys (rilla) after 8 weeks and show you how a pl-er can look on a low carb diet!

aims:
P-220g
F-135g
C-50g

meal 1

10g anchor butter
4 eggs
small chicken breast
small cube of cheese
half tin chopped tomatoes
5 fishoils

-breakfast is slightly larger than all other meals.

Meal 2

10g butter
250g minced turkey
10 mushrooms
1 red pepper
11g coconoil

Training

20g BCAAs
40g WPI

Meal 3

5 fishoils
200g wild alaskan red salmon (sea salt and pepper)
200g mixed berries
100g organic natural yoghurt
2 sticks of celery

Meal 4

200g cottage cheese
80g chicken breast with a teaspoon wholegrain mustard (very low cal and yummy)
1 teaspoon organic peanut butter
1 avocado
2 sticks celery (scoop and eat the cheese with )
handful or organic sauerkraut