Need opinions on my training and diet for fat loss

[driver76]

I am trying to lose about 20lb of bf while retaining lean body mass after my back surgery. I have been hitting the gym for 6 months and no problems, so I want to take it to the next level and get back into great shape.

I just started the Dorian Yates workout that is posted on here and I do 20 minutes intense interval cardio on all 3 days that I am not doing weights. I workout early in the morning and have no partner ( I start at 4am.... Most of my friends are just getting to bed at that time ) I am doing the heaviest weight I can do for 6-8 reps and adding strip sets because I can't do forced sets. I am 47 years old and have played sports my entire life. I am 6'4" and 245lb.

This is a sample of my diet:

Pre-workout NO Xplode

Post workout - Meal 1 - 5g creatine w/4oz apple juice, 5g L-Glutamine, Myoplex deluxe Shake made with water

Meal 2 - 2 whole eggs & 4 egg whites w/ salsa, 1/2 cup oatmeal

Meal 3 - 8oz chicken breast, 1 slice low fat cheese, 1 green apple

Meal 4 - Detour bar or Myoplex deluxe bar

Meal 5 - 1 can albacore tuna w/ 1 tbs low fat mayo 1 slice whole grain bread, 1 whole tomato

Meal 6 - 4 oz chicken breast, 8oz whey protein shake (24gm) veggies and 1 small yam

Supplements - 1 multi-vitamin, 1200 mg Omega 3 fish oil, 3750mg L-Arginine w/ 1500mg Ornithine (same pill), 5g L-glutamine again before bed, Hydroxicut hardcore each morning before workout. 50mg winny ED for strength and muscle retention.

I have been on this program for a week and haven't lost anything on the scale, but the pants are a little looser. I am very strict on my diet and supplements and will have a "cheat day" not really to eat crappy, but mostly to not have to eat so strict.

I would really appreciate any comments or suggestions

[jmills]

man, your diet looks so much like mine when im cutting it kinda freaked me out. honestly, one week in if you can tell any difference then you are doing great. usually, the first 14 days or so your metabolism really resists any change in its preferred status...after this is when the fat really comes off. I would be very careful though of one thing...like I said, your diet looks freakishly like mine, but im 200 lbs (only recently, usually around 185ish...and just for reference, im 40). what im saying is I think your cals are actually too low, and when you really start losing im afraid you might end up sacrificing more lean meat than you really have too. just stay hydrated, and keep on doing what you are doing...maybe add a cup or two of no fat cottage cheese at bedtime?

[driver76]

Thanks for the input J.
Do you think the best place for more calories is at night, or should I make each meal a little more? I am drinking about 5 to 6 liters of water a day.