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ORIGINAL: Lotek

I've put the weight on and bulked up over the past 7 months, going from 12 stone 5 to 14 stone 8 using protein shakes, eggs, chicken and gym workouts. Now i'm aiming for definition of the abs and waist trying to get the V shape and cut on the abs. Running 2 - 3 times a week, training in gym 3-4 times a week.

Weight 14 stone 8
Height 5,11
Age 25

Monday to Friday consists of .........

Morning - 1 Protein Shake, 2 Citramax 3, 3/4 Pint of Water

Midday - 2 Cheese Sandwiches, 1 Protein Shake, 2 Citramax 3

Pre Gym - Bowl of Cereal, 2 Citramax 3

Post Gym - 1 Protein Shake, Salad with Chicken & eggs / Vegetable Stir fry



Need advice on a diet to help keep the weight on but burn the excess fat. ( Not saying i am fat though! lol)

Any pointers appreciated.

Thanks!

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ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.

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ORIGINAL: 1MR

Diet is poor to be frank with you. It needs to be centred around meats, good quality fats, fish, dairy/eggs, fruits and vegetables and slow carbs. To lose weight, you'll need to maintain a calorie deficit.

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I think the cheese sandwiches are going to have to go as well

quote:

ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.