My New Diet/workout
 

So sense im trying to drop down to 180 from 245. I have 4 months so no rush. But still im going all out.

I do not want to run anything for this diet. And i do understand it could be muscle waisting, but i have done this in the past and didnt have a problem.

So the diet.

Breakfast-eggwhites 1 cup.
Pre gym protein shake. 1 scoop.
Lunch-Tuna.chicken or Turkey,
Super Protein shake 3 scoops

Bed Protein/Low calorie. Now lunch you can eat till your full and also throw egg whites in if you want.

Workout.
First thing when i wake up, 1 hr of cardio. It burns off 600-900 calories in the morning before eating anything. This helps burn alot of fat.

Monday-Wednesday-Friday Full body Workout each day.

I do this routine, i will also post before and after pictures. And then after this diet i start a cycle of Testosterone Enanthate and Dball and Oral Tren.
Week 1-10 500mg Testosteone E
Week 1-4 30mg dball, might up to 50 depending on where i am.
Week 8-9 500mcg Oral Tren

Week 12-15 40/40/20/20
Week 12 Clomid 100mg to 20mg Drop down each day.

A good evening meal is needed i think = chicken, steak or turkey on a wholemeal pitta with some salad and avocado.
I'd try and fit something along those lines as it looks a bit light in the evening,is your Bed Protein a Casein shake ?

looks pretty sound to me overall mate, good luck with the goals!

I agree with eazy and the evening meal, everything else looks great!

I could put a meal in there for sure.

you have no fats or carbs in your diet. if you are going keto you need to up your fats to 100-150 gr per day keep carbs under 30 gr per day. at 245 pounds your bmr is around 2250 you should take in atleast 2750 cals per day to start your cut and drop them as you lose weight. if you do not put some fat or carbs in your day you will feel like shit...

A couple things,
You say you must lose 65lbs in 4 mos which is 4+lbs a week.
You only have 2 real meals listed. One , egg whites, is approx 30g protein.

Are you competing in May?
If so this is extreme.

You must eat more "real meals"
You should have 50 g protein per meal.
With so few ,(none) carbs you need more fat, flax, fish oil.
How about almonds? FF cottage cheese?
Strawberries, grape fruit?

You came to the right place for advice but go back to the drawing board and be safe big guy.

O i have done this in the past. I was never really tired from it or anything like that at all. It is a big drop in calories and carbs and fats but it always worked for me.

I busted my leg playing sports and i ended up in a bed for 3 months without moving at all, except for doctors visits.

I appreciate all of the help, i am taking everything into consideration and adding things. The almonds idea was great lifeguard i appreciate it.

I am not competing but thats the time i gave myself to get into shape and stop with the excuses you no.

Great program dude,..
I can use the following workout routine,..

Monday Chest+back,..
Tuesday Bicep+triceps,...
Wednesday Shoulder+abs,...
and repeat it again ,..

Your workout plan is good, i hope, you will get good results and chase your target easily... But you have just need of regularity that will help you a lot...
Los Angeles Fitness Trainer

Nice workout plan dude,..and diet also very useful with this workout plan,..
it will gives great result quickly,..