Any tips or advice, I need to lose fat.

[Partymonster975]

Hey everyone, this is my first post. So I also want to say hello! I'm not exactly new to weightlifting but IMO I feel this is a new start. I have been weight training for 2 years but thats all its been, weight training......no diet change.
I think I actually got a little fatter since I started but thats gonna change. Over the summer I spent a lot of time researching and feel much more comfortable with what I plan to do now. Here's some background:
I'm 17 years old
I'm 5'11
I dont know my body fat but I think its somewhere in the high 20's to low 30's.
I currently weigh 220lbs.
Current stats are, BP: 225, SQ:320, DL:385

My schedule looks like this:
Get up at 7am and go to school at 8am.
School till 3:25
Workout at 4 til 5-5:30
Then I'm at home for the rest of the day and I'm on the computer or doing home work.

I attempted to lose weight before and changed my diet, it was cleaner and low carb but when I totalled up the calories I was only eating around 1800 calories a day. This was a CHANGE, I must have only been eating around 1500 calories before. This is when I started to do my research since I just stopped gaining weight and I gains almost no mass, with a bw of 225, I had 14inch arms. Only gains I rly made were in my lifts.

Anyway, this is my new plan. I decided to spin this around. My goal is to compete in a bodybuilding show next year (2009) in late November. I want to lose some weight first, then do a clean, year long mass gaining phase, then cut down the last 12 weeks or so. I feel I need to be at around 170lbs to be in competition shape. So for now I want to drop down to 185-190lbs.
This is where I need you guys!!!!!
I feel wear I'm at, I can lose body fat and gain muscle at the same time.
I tried a low carb diet before but I just could not keep it up. I dreaded eating that way. I now plan to pursue a timed carb approach with little to no starchy cards in my diet. What do you guys think?

Here is the diet I will follow, please critique it if you can...

p-231 c-131 f-95 (2303)Calories

Meal 1-
3 eggs (21/0/13)
Whey shake (24/3/1)
1 banana (1/30/0)

Meal 2-
¼ cup almonds (6/6/14)
1 turkey sandwiches (heat bread, turkey, cheese) (25/30/6)
Veggies (1/5/0)

PWO-
2 scoop whey (48/6/2)
2 tbsp pb (8/6/16)
Banana (1/30/0)

Meal 3-
1 can tuna (35/0/2)
2 tbsp EVOO (0/0/20)
Lettuce (0/0/0)

Meal 4-
2 pieces chicken (44/0/8)
Veggies (2/0/0)

Snack-
Greek yogurt (14/14/0)
Veggies/Celery (1/0/0)

Fish oil- 13 grams (0/0/13)

Supplements:
Whey
Multi.
Fish oil
Poliquin's HCL

I will be training 4 days a week. I feel part of my fat gains is I'm just not active enough. I will lift heavy twice a week and the other 2 days consist of one metabolic workout and one day of HIIT cardio.

Thanks!

BTW: I'm sure it'll come up. I know the protein is a little on the low side. Its hard for me to fit a lot in my day, especially with school but once I loose this fat I'll bump it up more closer to 300g's. Its at least slightly over 1g per lb, especially if u count lean body mass and not over all.

[Partymonster975]

Anyone think I should drop the banana in the morning?
I'm also debating dropping the peanut butter but then I'm worried my calories will be to low.

[Partymonster975]

Hey guys, I dont wanna make a new thread so I'm gonna add onto this one.
after some thought and reading around the board I want to take a different approach to this.
I'm gonna get off this fat loss specific routine and diet I have here for now. Well the diet is mostly gonna be the same but protein is going to be closer to 280g, carbs might go up slightly, as well as fat. As for routine, like I've been reading, I'm just gonna try to get as strong as possible. I know size gains will come too. I'm gonna use IA's simple power based routine.
My questions is though, do you still think I can shed fat while getting stronger in that case?
Also, should I cut the banana out of breakfast and only have my carbs PWO and the next meal after my PWO shake?

thanks

[kennya]

First, read the stickies at the top of this section. Second, do a search on timed carb dieting. You can answer most of your own questions.

[iron addict]

YOU ARE A BEGINNER to weight training. Saying you are anything else will make everyone here ignore you.

Try again.

IA

[Partymonster975]

Originally Posted by iron addict

YOU ARE A BEGINNER to weight training. Saying you are anything else will make everyone here ignore you.

Try again.

IA

I admitted that up there. I said I'm still new since I spent the first year of what I "started" to think was weight training as doing EVERYTHING wrong. Hence why I'm asking for advice now.
I read the stickies also.

Plus, how does adding 1 day a week of HIIT sound along with this weight training?

[Partymonster975]

Hey guys, here's the new diet. Tell me what you think and if you notice anything you would change.
THANKS!!!!

p-260 c-127 f-103 (2475 Cals)

Meal 1-
3 eggs (21/0/13)
2 scoops Whey shake (48/6/2)

Meal 2-
¼ cup almonds (6/6/14)
1 turkey sandwiches (20/30/7)
Veggies (1/5/0)

PWO-
1 cup 2% milk (8/11/5)
2 scoop whey (48/6/2)
Banana (1/30/0)

Snack-
1 Piece Whole Grain Bread (3/13/1)
2 tbsp pb (8/6/16)
Greek yogurt (14/14/0)
Veggies/Celery (1/0/0)

Meal 3-
1 can tuna (35/0/2)
2 tbsp EVOO (0/0/20)
Lettuce (0/0/0)

Meal 4-
2 pieces chicken (44/0/8)
Veggies (2/0/0)

Fish oil- 13 grams (0/0/13)


I tried to follow the 1/2 Timed carb diet. The only thing is I have a sandwich for lunch which has semi high carbs but I'm in school at that point and its the best I can do and I dont wanna add any more shakes. So hopefully I can gain strength and lose some fat with this approach.