[Ian]

I guess this is mostly targeted at you, Phaledax. What do you recommend
as the best diet modification for getting cut. I already run alot, but I'd
like to take the next step, I guess.

Any recommendations?

[NeedtoLose]

Ian, I am laughing...I just had an image of you trying to open a meal replacement bar and getting a papercut from the packaging! I know that is not what you meant, but that was the first thing that popped into my head.

[Ian]

Lol. Yes, a request for assistance in getting cut by things.

Excellent.

[Cyn]

It is gonna be a long time before getting cut enters my vocab--my kid was flexing his muscle the other day and said "Hey Mom--its the gun show want tickets?" He is so cute!!

[phaledax]

what you should be eating is pritty easy. this is a small list of what should be in your diet: seeds & nuts, dark & light green leafy vegetables, starchy vegetables (ie. potatoes), beans and any other vegetables are good too, corn, wheat, rice, oat. whole grain cereal produce would be ok for some of thoes. fish like tuna, chicken eggs (the whole egg not just the whites),
milk, cottage cheese. Blueberrys, pears and other fruits. This whole list should be in your diet.
generaly speeking you want thing to be as fresh or as natural as possable this is because it will yeild the most nutrients, in store bought food.
Ill give an example of a meal plan.
1st meal: 1/2cup oatmeal, 1 egg, 1 cup vegetablees, 1/2 orange, 1tsp flax oil, mutli-vitamin

2nd meal: healthy tuna sandwhich (use plan yogurt instad of mayo) on whole wheat bread, 1/2 cup vegetables, that other half of orange

3nd meal: 1/2 of natural peanutbutter with natural jam on wheat bread, potatoe, 1 egg,

4th meal: other half of PB&J, 1/2 cup various fruit (like blueberrys) 1/2cup vegetables, 1 egg, mutli-vitamin, 1tsp flax oil

5th meal: 1 cup whole grain cereal, 1/2 chicken breast, 1/2 cup vegetables, 1/2 cup fruit (anything?? strawberrys, mango),

6th meal: other half of chicken, 1/2 cup cottage cheese, 1/2 cup mixed vegetables, 1/2 mixed fruit, mutli-vitamin, 1tsp flax oil

having a multi-vitamin would be of great benifit, make sure you get a good one, with lots of maco and phyto-nutrients, usally found online like "NOW suppliments" have ok genaric ones. if you can't pernounce the words or it's nutrient list a very long, thats a good sign.
EFA's like flax seed oil is of another good benifit, you can also find this online at "NOW" as well get the 16OZ bottles and keep it refrigerated
obviously you will want to change the perportions if this is too many calories, you want to be around 20-30% deficit of your maintenance levels
if you do not have a calorie deficit you will not loose weight at all.
you should be doing cardio 4 times a week for an houre each time.
I think this covers a good amount for today. I will try to get your questions soon as I can.

[Ian]

Thanks for the advice! It's a bit out of my budget, but I'm sure I can adapt.

I'm off to run.

[strengthsports]

Ian,

Here might be something more in your budget-

Breakfast:
1 C oatmeal, 1 egg, 2 egg whites, 1 apple

Snack:
protein shake, serving of strawberries

Lunch:
1/2 C ff cottage cheese, 2 servings vegetables

Snack:
2 ounce almonds, 1 vegetable

Dinner:
baked skinless chicken breast, 2 vegetables

Before bed snack
1 C cottage cheese

The fruits won't cause a huge spike in insulin, you'll get almost all your required vegetables. It's relatively simple and can be modified easily. The vegetable choices can be pretty easy-carrots, celery, spinach, cucumber, etc

I would also urge you to get a multi-vitamin (nothing you can buy at Wal Mart) and fish oil. Carlsons or Nordic Naturals carries the best quality fish oil in both capsule and liquid.

[NeedtoLose]

Is there a certain type of protein shake or meal replacement bar that you recommend? I know some of them are filled with sugar and/or calories. Which one do you think is best? I saw that you recommened that ian have a protein shake, so I thought you might have a suggestion as to which one.