Afternoon all, its been a while since I visited these pages but I trust all is well. I am saddened to say that I've let myself go as I stupidly concentrated on fad diets and shakes instead of clean foods, dieting and proper excerise.
I'd be greatful if someone/anyone lol! Could post their views on the following
I'm 6ft currently 208lbs (roughly approaching 15stone)!
I've had an exercise strenous test done and according to the figures I burn 1860 at rest now, all of my values etc are based around this number. My aim is to get to just under 13stone with a body fat of around 9%. The time frame isn't important as long as its consistent.
I work as a Motorcycle Paramedic and due to this my eating schedule can vary depending on what shift I'm on (this is the first hurdle).
The diet I've got planned is
Breakfast: 2 weetabix, skimmed milk and acid whey protein (27g)
Snack: Myprotein MRP and Apple
Lunch: 100g turkey breast, light mayo on wholegrain bread
Snack: 100g turkey breast, light mayo on wholegrain bread
Dinner: Skinless chicken breast, frozen veg and an apple
Plus 4ltrs water per day!!
Exercise is 6 days a week with one OFF and cheat day
1 chest, abs, 45 mins cardio
2 back, 45 mins cardio
3 legs, 45 mins cardio
4 shoulders, traps, 45 mins cardio
5 arms, 45 mins cardio
6 abs, 45 mins cardio
The calorific deficit I am aiming for is approx 600 per day, is this too much and would I risk loosing muscle as opposed to fat despite my CV exercises??
After each gym session a PWO shake will be taken
I'm really determined for it to work this time, so please one and all be as blunt as you can be
