T Nation

Dropping Body Fat in College?

I have a meal plan at my college, all you can eat. I will list the food that they provide, and I would GREATLY appreciate it if someone could arrange a diet for me based on that. I am around 17%bf and going to cut soon, and want to have my diet ready. I am 201lb 6’ 1/2"

omlet(with butter) or egg whites(sometimes)
cereal(cheerios is healthiest)
Milk
Apples
bananas
Skippy pb
Whole grain bread
salad (vinegar + olive oil)
sub place, basically a subway
sometimes shitty beef, or tacos.
pasta (sometimes)
oatmeal(sometimes)
hash browns
hamburgers
pizza
salad wraps, sometimes with turkey
orange juice

good luck lol

how about you make a diet out of that yourself, and then we will critique it. We arent your nutritionalists.

Eat less.

Get more veggies.

[quote]yogurt wrote:
I have a meal plan at my college, all you can eat. I will list the food that they provide, and I would GREATLY appreciate it if someone could arrange a diet for me based on that. I am around 17%bf and going to cut soon, and want to have my diet ready. I am 201lb 6’ 1/2"

omlet(with butter) or egg whites(sometimes)
cereal(cheerios is healthiest)
Milk
Apples
bananas
Skippy pb
Whole grain bread
salad (vinegar + olive oil)
sub place, basically a subway
sometimes shitty beef, or tacos.
pasta (sometimes)
oatmeal(sometimes)
hash browns
hamburgers
pizza
salad wraps, sometimes with turkey
orange juice

good luck lol[/quote]

Fair enough

Breakfast: 1c oats in water, omlet(in butter), 24g whey. 4 fish oil caps.

Snack: 22 smoked almonds, 2 fish oil caps.

Lunch: 6oz tuna in 1tbsp regular mayo. 2 slices whole grain bread. salad in vinegar and 1tbsp olive oil.

preworkout: 24g whey, 2 fish oil caps.

Postworkout: 24g whey w/ creatine. apple. 1tbsp flax seed oil.

Dinner: 2 chicken breasts, salad. 1tbsp flax oil. 2 fish oil caps.

I will use some meats that i bought, other stuff like the tuna and what not will be from the school.

Total:
Calories - 2261
Fat - 114
Carbs - 88
Protein - 224

anyone…

hot damn! eat more than 2200 some odd calories. you are burning more than that just being alive.

youd better become a vegetable and have your food brought to you if you expect to keep any kind of muscle on a diet like that.

[quote]yogurt wrote:
anyone…[/quote]

Yeah, someone gave you a real answer.

[quote]theenforcer1 wrote:
how about you make a diet out of that yourself, and then we will critique it. We arent your nutritionalists.[/quote]

[quote]calkins wrote:
hot damn! eat more than 2200 some odd calories. you are burning more than that just being alive.

youd better become a vegetable and have your food brought to you if you expect to keep any kind of muscle on a diet like that.[/quote]

how come I keep reading that you take your weight x 10 to cut? I even read it in that shredded diet.

you’re in the upper teens for BF. The get shredded diet is BW x 10, you might want to adjust that a bit so it’s not so severe and you won’t lose too much muscle.

The key here will be following Berardi’s 7 tips people often follow. Following these 7 alone will get you to probably drop 5%.

you said you had a place similar to subway…

get plain chicken 6 inchers or footlongs on wheat bread if possible also might need more than 88g of carbs imo

you should be fine if your calories are in that range. When cutting it’s important to not lose muscle. So eating something like cottage cheese and some fiber would be good before bed will help alot. I would also have that flaxoil pill then too as opposed to pwo. If your college doesnt’ have cottage cheese drink milk. I dont have enough meal plans to do this, so I jack cottage cheese in one of my school’s drinking cups at the dining hall and just throw it in my friend’s fridge. if they dont have cottage cheese, plain yogurts good to but it taste like ass so i put splenda in mine sometime. best of luck, im cutting right now too for spring break its such a hassle to cut when we cant cook our own meals.

What is there to cut down to at 6’1 201?

[quote]Make1tRa1n wrote:
What is there to cut down to at 6’1 201?[/quote]

Indeed. At that height/weight and 17% bf, your main priority is to build muscle, not to lose fat. Get up to around 240/250 with plenty of heavy lifting, then think about cutting. By the time you get there, you might even think getting up to 270 is a better idea.

OTOH, if you are not into getting big muscles, you could try this dude’s training:

http://www.T-Nation.com/readTopic.do?id=1454042&pageNo=0

You will probably find if you do this type of training it doesn’t matter what you eat, you will get lean. The only problem is, it is a helluva lot of hard work.

[quote]yogurt wrote:
I have a meal plan at my college, all you can eat. I will list the food that they provide, and I would GREATLY appreciate [/quote]

Someone this lazy and unmotivated won’t stick to any diet.

Dude, you don’t have any muscle. Just stop eating. You’ll eventually get “cut.”