What’s going on right now?
So at the moment i’m in the gym just lifting 3x/week with full body workouts, I do 5mins on the treadmill to warm up.
This is my diet -
FOOD CALORIES F C P P GRAMS
BREAKFAST 614
4x Eggs 252 157 5 89 22.2
50g Just Right 178 7 142 18 4.4
1 cup Skim Milk 105 3 60 41 10.3
Yoghurt 70 2 42 26 6.5
Oil spray 9 9 0 0 0.0
SUBWAY FOOTLONG (avg) 860 860 297 334 206 51
SPAG BOLO 488
50g Pasta 182 7 148 24 6.0
Sauce 306 76 74 138 35.0
NON-TRAINING DAYS
Coffee w/Splenda 36 36 1 20 15 3.6
Totals 1998 559 825 557 0 139
TRAINING DAYS
Whey 240 240 20 24 196 48.0
Coffee w/Splenda 36 36 1 20 15 3.6
Totals 2238 579 849 753 187
Average Cals 2101
Average Protien 160
I have figured out over the last few months that I don’t have to be a clean freak (diet wise) and do excessive amounts of cardio. It took me a long time to figure this out but now that I have it sorted I am basically getting my
- 1g protein per lb of lbm
- Lifting 3x/week
- Eating in a deficit
This was the advice of wave_length (http://forum.bodybuilding.com/showthread.php?t=113693871) and it’s the best thing I ever came across. I have struggled with my weight for so long and I am finally getting on top of it. I dropped over 7kg in 6 weeks before my holiday for 1 month and now I have been back and in to it for just under 2 weeks and am down over 2kg already. Everything in that post makes sence such as his unessential factors, things that are insignificant toward cutting the fat -
- Cardio and fat burners,
- Meal timing and meal frequency,
- Protein / Carb / Fat distribution throughout the day,
- carb / fat ratio,
- Sodium intake,
- Moderate alcohol intake,
- Use of supplements resp. meal replacements,
- “Clean” food vs. Junk food (sugar and saturated fat).
I don’t do cardio, I eat 3 big meals a day for the convenience, I get my 1g protein and the rest of the cals are from anywhere, my sodium intake is a tad high becasue of subway each day and I eat subway each day, even the “bad” ones but it’s factored in to my cals. I drink a beer or three here and there or have some wine here n there but at the end of the week on average i’m in a deficit of about 5,000cals.
I use an avg of the sub’s i’ll eat as I just go down the list and eat the next one each day instead of calculating all my cals each day -
FOOD CALORIES F C P P GRAMS
SUBWAY
All on white w/cheddar + sauce
CHICKEN TERIYAKI 876 876 234 430 188 47
SEAFOOD 840 840 327 354 148 37
CLUB w/dbl meat 856 856 278 328 224 56
ROAST CHICKEN w/dbl meat 902 902 251 318 307 77
MELT 806 806 294 315 174 44
CHICKEN FILLET 874 874 345 331 179 45
STEAK & CHEESE 796 796 242 292 236 59
ITALIAN B.M.T. 930 930 408 306 197 49
I can’t wait to see where i’m at in 3 months, I suspect i’ll make more progress in the next 3 months that I have ever made in 3 months.
The long hard road to being lean is getting closer and closer 
