Been lurking on here now for a few months. Got to say great site to obtain knowledge from. Read loads of the articles and I think I realise a lot of mistakes I have made in the past. This site along with others has improved my knowledge loads which I believe is the key for what I want to do. Anyhow I am 42 years old, 5'10'' tall, 189 lbs and I believe I am an Endormorph (not skinny but not muscular either)and have been on a fat loss programme since beg. of April. My goals are to lose as much body fat as possible without the muscle (visible abs. are currently my target, but not the be all or end all) and to dip my own bodyweight!I currently weight train 4 times a week (concentrating on progressive overload with each session, be it 1 extra rep. or adding weight slowly, and I keep a journal) Cardio 3 times a week (30 min. sessions). Here's a typical day.
7am..rise 3 Weetabix (in water)
Whey (in water)
medium Apple (or Banana)
8am Train (45 mins. weights followed by 20 mins. on bike or treadmill)
Whey in water (straight after training)
10am Oats (45g + 1 Weetabix in water)
5 egg whites +1 full egg scrambled)
1pm 150g Brown Basmati Rice(boiled weight)
6oz Chicken breast
4pm Baked Potatoe (180g)
Cottage Cheese (100g)
Low Fat Mayo (1 tbspoon)
Olive Oil (1 tbspoon)
7pm Turkey fillet (4oz. cooked)
100g. Green Beans
Cherry Tomatoes (4 or 5)
10 (or 11pm) Whey in skimmed milk + 1 tbspoon of Peanut butter.(would I be better off going to bed with say 5 scrambled egg whites and lose the Whey.?)
I always substitute the protein source in each meal for either Mackerel or diced pork, or Cod on other days. Also use Wholewheat Pasta (150g boiled weight) or Sweet Potatoe (150g or 200 g weight) or Rice cakes93 or 4)for different carbs. I usually aim for 50 g. Carbs, 30 g. Protein in each meal. Using the Peanut Butter and the Olive oil for fats. I estimate I am getting between 200 to 250 g. carbs daily and 150 to 180 g. protein. Fats are usually 30, 40 sometimes 50g. daily. I have Flaxseed Oil caps. Where could I fit these in.
Alcohol has been totally sacrificed and I have 1 or 2 cheat meals a week, usually a home made curry with plenty of Veg. Been using body fat calipers and by these I have 15.9 % b.f. Lately I am just going on feedback from other people, looking in the mirror and going off jean sizes. I am definitely making progress but need to know if I could make this diet a bit better. On about 2200 cals a day I believe with this diet.
Please excuse the long winded post.
post edited by Maidenfan - 2007/06/13 23:47:11