Hi everyone.

To start off, im a 22 yo Male. I weigh 209 pounds and am 5'11" tall. I am not sure on my BF % but I have a lot of fat around the stomach and breasts.

I really want to start shedding the fat and exposing my muscle underneath and this is my typical diet and routine.

I mainly eat alot of Tuna, Lean Beef, Chicken Breast, Turkey, Nuts, fruit and veg during the day to make up my 6 meals.

My training regime is as follows. 2 x 45 minute cardio (Running) (one at 6am and the other at 6pm) (5 days a week)

Weights training (1 hour) 3 days a week (heavy weights - 6 to 8 reps - typically 3 sets)

Do i look on track?

Thank you for your time.

Sounds alright if your eating clean and doing that much cardio you should lose weight

I'm eating very clean. No fizzy drinks etc

I forgot to mention im taking Fish oil tablets and a multi-vitamins.

Whey Protein shake for Pre-workout (on weight training days) and Whey Protein mixed with Creatine and a Banana for PWO shake.

I want to lose around 15-20kg (30-40lbs) within 6 - 12 months and really tone up my existing muscle.

Thanks again.

Make sure you're getting enough EFAs and dont cut out carbs all together, utilise low GI carbs like oats and brown rice.

It's best to measure out portion sizes, macros and calories for a typical daily diet to get an idea of what you should be consuming.

Make sure your diet is running at a decent calorie deficit and you should see some decent results - especially with that cardio routine.

good luck!

My Journal - Cut 2.0

Yeap. I'm still eating brown rice and granary bread.. usually straight before and straight after weight training.