Fat Loss Diet Please Help

[drwindmill]

I am 28 and around 5'10" and now 231 down from my highest weight of 277 after 4 months of prednisone for an eye problem. I am just looking for few diet and supp tips. I do six days of cardio 45-60 min walking--jogging and not much for heavy weights because of tennis elbow on both arms, but they are getting better after a couple of cortisone shots. Most of my weight is upper body in my chest and belly. I am doing dumbell fly's on the bench and pushups, any thing else I should be doing? I don't have any gyno, just fat! I am guessing it will just come as I lose weight, but correct me if I am wrong. I am currently working on my goal of getting down to 200 pounds by May. I am not sure of what my daily calorie intake should be. (some people say to take 7X your body weight) I read a lot of posts and am looking for a little more advice. If you have any advice for me I would love to hear it. I still feel like I eat too many carbs. My old diet consisted of Coors Light, Pizza, Ramen noodles, Spaghetti, lasagna, non diet soda and lots of fast food(3 or so meals a week from Mcdonalds or the like) Here is my current diet:

AM empty stomach Cardio @5:00-6:00

Breakfast--3-4 Hard boiled egg whites--1 serving Quaker Instant Oatmeal glass of skim milk

AM snack--.25 cup of almonds

Dinner--Either chicken breast or a turkey sandwhich or wrap

Afternoon Snack--Apple or Banana or Apricot

Supper--Salad with Olive Oil viniagarette, shredded cheese and some sort of chicken breast and sometimes a brown rice mixture from Sams CLub.

1+ gallon of water daily and no more than 2 diet cokes.

Oh yeah, I set up an account at fitday.com, but when I am unsure of how many calories I should be eating and what the calories should be from, it does little good.

Thanks

 

[promet1]

Your on the right track, Just watch the wraps the sauce (mayo based) can rune the day.I would replace the 3-4 eggs with 1 egg and 4 egg whites. Also Muscle and Fitness Mag had an artical on OatMeal the best is the real stuff then second choice was the weight control oatmeal, if you cant hadle the real deal you might want to conceder the WC. Your diet is lacking fiber and veggies, loose the cheese on the salad it a waist of calories and fat.
Here is a low carb fat burning diet layout, this will shed bf. I do this layout before a contest, you'll become a fat burning machine, you can also use it in a zig zag program... do you diet for 3 days thenthis plan for 2 days and so on.


Meal 1
2 Eggs
4 Egg Whites
1 Grapefruit
4 oz Lean Turkey or Chicken
3 Flax Caps or 1 tsp of Flax Oil


Meal 2 and 4
2 scoop of whey protien (what ever brand you like)I perfer Respect Protien
3 Flax Caps or 1 tsp of Flax Oil
4 Strawberries
OR
8 oz Chicken Breast
1/2 Grapefruit


Meal 3
8 oz Chicken Breast
2 Cups of Asparagus
3 Flax Caps or 1 tsp of Flax Oil
1 TBS Vinegar


Meal 5
10 oz Extra 97% Lean Beef, Lean Chicken Breast, Turkey, or Fish
** Twice Weekly 10 oz Sirloin Steak
4 Cups Spinach or other Green veggie
1 TBS Vinegar