So this outlines the diet I used to drop from 248lbs to 215lbs (yes I said 208 but that was with a 24hr cut).
First Diet - For 2 and 1/2 months I ate the same things and did not cheat at all:
Meal 1 - 6 egg whites, 2 whole eggs, fried in coconut oil with 1 cup of spinach with 1/2 cup of plain oatmeal with cinnamon
Meal 2 - protein shake with fish oil cap
Meal 3 - chicken breast, 3 rice cakes
Meal 4 - steak with green salad with oil/vinegar and/or steamed broccoli or beans
Meal 5 - chicken breast or tuna with 3 rice cakes
Meal 6 - protein shake with fish oil cap
This works out to roughly 1850 calories with 200 grams of protein.
For 3 weeks I switched to a keto diet, but frankly don't think it did much more for me other than give me the freedom of fats with things like bacon and cheese. And I totally miss having even the limited carbs.
So I can say that with the fat lost, I'm still not overly lean, but I'm in the mind now that I'd like to feed my muscles to grow without going back to being a fat bastard.
I'm not sure how to modify this meal plan to move in the right direction... diet is my biggest struggle to put together.
I think that the changes I'd like to make are as follows:
Add berries to my oatmeal
Replace my ricecakes with celery and peanut butter or cream cheese and sweet potatoe
Double the protein shakes protein content from 25-35 grams up to 50-70 grams, or add a shake with a couple of meals.
I'm also open to other ideas... the carb loading stuff seems interesting but I don't really understand it. Also have the Macro Nutrients Guide from Shelby Starnes, but don't again know how to best execute the carb rotating to be effective
An help is greatly appreciated!