Your diet

Eat natural and whole foods, such as eggs, milk, raw butter, nuts, fruits and lots of veggies. No multivitamin, protein shake or any other supplement will replace the effectiveness or necessity of a good, wholesome diet. Quit processed/refined foods altogether, save special occasions. That said, if you do all of the above, a couple of decent supplements could definitely help. I personally stick just fish oil and a multivitamin. If you'd like to get more in depth with what foods to eat, here's a good general guideline: http://www.southbeach-diet-plan.com/...cfoodchart.htm. Stick to foods that are low on the glycemic index. Foods that are high on the glycemic index spike your insulin levels, signaling your body to increase its cycle of fat storage. Follow these general guidelines and you will be well on your way to a healthier body and a smaller waistline.

My current diet or eating habits as follow. -Bowl of All Bran cereal with 1 cup of Skim Milk -1 cup of frozen peas & 1 cup of cottage cheese (non fat) - chicken or turkey breast with 1/2 cup of frozen peas w/ glass of skim milk - 1 cup of all bran cereal along with an apple - 1 cup of steamed broccoli - 1 cup of cottage cheese (non fat) - piece of cheese before bed accompanied by 7-8 litres of water throughout the day.

I just ate some cornbread.

Whenever I feel the urge to eat something, I cut myself.

As much food as i can possibly stuff down my face.

I've been using Fitday this week. 5'9" 153lb, mostly seated with some activity, and it claims my caloric need is 2658. That seems too high doesn't it? This week I averaged 1300 calories/day (52% carb, 28% protein, 20% fat). Too low?

sounds too low...

I think fitday's caloric needs estimates are generally too high.

I'm 6' tall, 162 lbs, and according to fitday records I average about 2,750 calories a day while maintaining that weight. Fitday might be a little high, but 1300 is very low.

I guess I got carried away in my first week. I couldn't fit into my old pants, nominally size 30 (more like 31" actual) and had to buy some 32's. Also noticed some flab under my chin and freaked out a bit.

Breakfast: 4 eggs, 2 egg whites, water, 4 fish oil pills Snack: Melba-toast (1 package), 30g Whey protein + water Lunch: Lean meat (chicken, beef, turkey) and a vegetable dish Snack: 30g Whey protein + water and 4 fish oil pills. Dinner: Steak/Fish + vegetable dish Snack: Cottage cheese+almonds, 4 fish oil pills. Doesn't change from this. 10-12 glasses water a day and a pot of coffee too. About 3000-3500 calories depending on the day and meats. ANY male (barring midgets) should be eating at least 2,000 calories a day. Your ratios are bad as well.

My daily diet: .25 cup oats 1 tbsp honey 1 tsp cinnamon 12 oz. OJ 6 oz. Dannon Light & Fit yogurt 2 slices whole grain bread a generous helping of deli turkey 1 slice cheese 1 tsp mayo 1 apple/12 oz. watermelon 1 cup multi-grain cheerios 12 oz. tuna/salmon/ground top sirloin/beef tenderloin/chicken 1 head of broccoli Finish the day out with enough whey to adjust my macros to 40/40/20. If its a lifting day, I have this meal right after my workout. Thats all about 2200 calories. That gets me down about 1.5 lbs per week For my "cheat" day/carb refeed that comes once per week, which is usually a Saturday, it looks like this: Pancakes (A lot) Syrup (A lot) Yogurt (A lot) Sandwich like a cheesesteak (but use lean meat and very little cheese) Pasta with garlic bread (A lot) Since I go to my now Alumni gym, they have reduced summer hours. I am down to 2 days per week. Workout A: Squat - 1 warmup set of 20 reps @ 135; 3 working sets of 20 reps @ 185. I have huge legs so I keep my volume high so I can still fit in my pants. Deadlift - same numbers as squat Bench - 5 sets of 5 reps each, increasing weight by 10% each set Pullup - 5 sets of 5 reps each, increasing weight by 10% each set Bicep curl - 5 sets of 5 reps each, increasing weight by 10% each set Hammer Curl - 5 sets of 5 reps each, increasing weight by 10% each set Tri Pulldown - 5 sets of 5 reps each, increasing weight by 10% each set HIIT - 5 minute warmup, 10 minute HIIT, 5 minute cooldown Workout B: Front Squat - warmup set of 20 reps @ 135; 3 working sets of 20 reps @ 185. I have huge legs so I keep my volume high so I can still fit in my pants. Mil Press (Standing) - 5 sets of 5 reps each, increasing weight by 10% each set Bent over barbell row - 5 sets of 5 reps each, increasing weight by 10% each set Dip - 5 sets of 5 reps each, increasing weight by 10% each set Bicep curl - 5 sets of 5 reps each, increasing weight by 10% each set Hammer Curl - 5 sets of 5 reps each, increasing weight by 10% each set Tri Pulldown - 5 sets of 5 reps each, increasing weight by 10% each set HIIT - 5 minute warmup, 10 minute HIIT, 5 minute cooldown Like I said, I have huge legs (I am 5'10" and have 27" legs with no fat on them; this is from 13 years of soccer and 6 years of road and track cycling), so I do high volume workouts for my lower body to keep it under control. All of the 5x5 workouts are for mass. I dedicate special focus to my arms because they're rather small for my size (15.5"). Right now, I am on a major cut hoping to be 170 by the end of August (Currently 188). My current stats are: Chest: 44" Natural waist: 34" Hips: 31" Legs: 27" Calfs: 17" Bi's: 15.5" Forearm: 14" Neck: 16.5" I'd like to take about 1" off of Chest, natural waist, and hips to hit my goal of 170. Honestly, the proof is in the tape measure, don't pay attention to the weight.

17 Zone blocks, 90% paleo. Only supplements are fish oil. Every now and then I drink a lot of beer, and feel shitty and bloated... but other then that pretty good.

Yes- significantly low... especially if you are exercising.