Need to overhaul in 6 weeks!! Need Help!

[Graffiti]

So I have my cousins wedding to go to in 6 weeks. I Need to overhaul my diet. Currently it's not horrible, but it's not good. I have no set meal plans or anything of the sort, which is what I need. My stats:

5'8 190Lbs
workout
Day 1 Chest
Day 2 Bi's
Day 3 Tri's
Day 4 Legs (minimal 2 exercises, I hate Legs, usually just skip)
Day 5 Back
Day 6 Shoulders
Day 7 Off

I do cardio maybe 3 times a week, 20 min either treadmill or eliptical.

Basically I am looking for a daily eating schedule, a grocery list, cardio plan and ab plan. I've used EC stack with minor success, but always come off of it after about a week because of the crash or mood swings. I have clen on the way. If anyone wishes to help me out that would be great as I would also like to do a log for my progress. I will try to get pics up soon aswell.

 

[3J]

without telling me how your diet has been looking its gonna be a bit tough..

also, do you know your bf??

 

[3J]

but hell we can make some fixes....

your cardio.. can you do empty stomach am cardio??? in the morning, before you eat?

also, your gonna have to jump up your cardio pwo to 30 min....

i did a rough estimate as to what your caloric needs would be and they came out to about 2800 calories...

how much weight do you wanna lose??

 

[Graffiti]

without telling me how your diet has been looking its gonna be a bit tough..

also, do you know your bf??

I am guessing 15-20% BF. I'll try and get some pics up for tommorrow. I can't do an empty stomach cardio as I work at 630am.

I work till about 330pm. Am home before 4.

Rough estimate of mealplan.

Breakfast: Bagel sandwich (egg, lettuce, tomatoe, cheese)
Coffee, and muffin (I know I should drop the muffin)
Protein Shake

Lunch: Subway footlong chicken

Snack: granola bar, peanuts

Workout
Post workout shake

Dinner: Chicken, potatoes, corn

Snack: Ice cream

This is a rough estimate, but give or take it's somewhat around this.

 

[3J]

ok bud.. lets see what we can do here...

2400 calories is what i wanna put you on.. your current diet is crap.. remember that this goes against my usual routine and advice.. we're gonna crash diet just a little here to get u a bit lean for the wedding.. chances are when your done with this diet, you'll put on a bit of weight from eating normaly again, is that ok?

 

[Graffiti]

ok bud.. lets see what we can do here...

2400 calories is what i wanna put you on.. your current diet is crap.. remember that this goes against my usual routine and advice.. we're gonna crash diet just a little here to get u a bit lean for the wedding.. chances are when your done with this diet, you'll put on a bit of weight from eating normaly again, is that ok?

yeah man, lets rock this.

 

[3J]

250g protien
150g carbs
88g fats

break that down into 6 meals..

your carbs should be 50g in the morning, 50g pre workout, and 50g pwo... that's three of your meals right there


use fitday.com to figure out a proposed diet...

use the link in my signature for free diet advice to find my sample cutting diet in the first post... that'll give you an idea of how everything should look..

come at me with a proposed diet with macros (pro/fat/cal/carb) for every meal and a daily total so i can make adjustments

 

[Graffiti]

250g protien
150g carbs
88g fats

break that down into 6 meals..

your carbs should be 50g in the morning, 50g pre workout, and 50g pwo... that's three of your meals right there


use fitday.com to figure out a proposed diet...

use the link in my signature for free diet advice to find my sample cutting diet in the first post... that'll give you an idea of how everything should look..

come at me with a proposed diet with macros (pro/fat/cal/carb) for every meal and a daily total so i can make adjustments

Okay so here is what I'm thinking for a diet plan:
cal/fat/carb/pro
Meal 1:
Kashi cereal: 95/1/20/3
Orange: 62/.2/35/4

Meal 2:
Broccoli 30/.3/6/3
Almonds 164/14/5/6

Meal 3: Lunch
chicken breast 55/2/0/8

Pre workout:
Protein shake (not sure)

Post workout:
Protein shake (not sure)

Meal 6: Dinner

Chicken Breast x2 110/4/0/16
Spinach 78/4/7/6
carrots 82/4/12/1
red pepper 54/2/9/1

just something I through together quick before I head out the door to school. If you can take a look and make some adjustments as you see fit please do.

 

[3J]

Okay so here is what I'm thinking for a diet plan:
cal/fat/carb/pro
Meal 1:
Kashi cereal: 95/1/20/3
Orange: 62/.2/35/4
add protien
Meal 2:
Broccoli 30/.3/6/3
Almonds 164/14/5/6
add protien
Meal 3: Lunch
chicken breast 55/2/0/8
your macros seem very very off here...
Pre workout:
Protein shake (not sure)
add carbs 50g
Post workout:
Protein shake (not sure)
add carbs 50g
Meal 6: Dinner

Chicken Breast x2 110/4/0/16
Spinach 78/4/7/6
carrots 82/4/12/1
red pepper 54/2/9/1
drop the carrots
just something I through together quick before I head out the door to school. If you can take a look and make some adjustments as you see fit please do.

did you just post up bs macros?? your macros are extremely offf

 

[Graffiti]

did you just post up bs macros?? your macros are extremely offf

No I used fitday. I went back and looked at it, found out that I didn't do my proportions correctly on the drop down menu. I'll look at it again and fix it.