Need help with diet

[soprano9mm]

ok here is whats going on:

Been out of the gym for two weeks now.....(my GF was in a car accident) been taking care of her. starting a new routine and diet tomarrow. I also quit smoking three weeks ago. MY appetite has gone threw the roof!! I have gained probably 7 pounds or so, and my wieght tends to collect in my gut. I need to get on a good cutting diet . I work very long hours and need to be able to eat healthy at work. I'm looking for ideas on snacks I can prepare for work as well as meal plans. I think a meal replacement for breakfast is ideal for me because I wake up so early for work and usually dont have enough time in the morning to eat a proper meal. I will be doing cardio 3-4 times a week for 40min each time. I will also start my cutting cycle in about 2-3 weeks., during which I will continue to do some cardio. I could use any advice for the type of diet I should use.

[cali]

Stats please.

[soprano9mm]

5'11 205 14-15% BF 22 years old

[cali]

A whey shake in the morning should be ok. I'd suggest two tablespoons of high lignan flax oil a day. Chicken/turkey/tuna salads or sandwichs for work although you don't want to go overboard on the bread (definitely whole wheat). Throw some meat and lettuce in a tupperware and take some healthy dressing (olive oil, vinegar, salt, pepper) in another container, throw them together and shake. Keep the shakes to a minimum like 2-3 a day. Eat six meals every 2-3 hours and that should help control your hunger. Drink LOTS of water.

[soprano9mm]

thanks bro...good info

[prolangtum]

Fill up on stuff liek veggies and salads, do the tupperware thing. I would eat the majority of my carbs early in the day and after workout.

Your diet should consist of mainly, tuna, chicken, turkey, steak, broccoli, lettuce, cauliflower, flax, natty PB, and olive oil. Have 1/2 cup of oatmeal in the morning, and a post workout shake of 50g/50g whey/dextrose.

I would try to only drink one shake per day if possible, post workout. The thermic affect of feeding is 10% of your metabolism, and shakes are very easy to digest, so you dont get as much calorie burning form digesting shakes. Also, shakes simply do not fill me up. Eat 2 cans of tuna or 60g of whey, which one fills you up more? Exactly.

[CubanJuice]

I'd recommend a keto diet. Will keep you full, energized and the results are well worth skipping the toast and the pasta....

[prolangtum]

how about a ckd?

[CubanJuice]

Don't know about you prolangtun but I just maintain same weight on a CKD....