|Start Weight:||(08 Apr 16) 189.0 lb|
|Current Weight:||(23 Mar 17) 183.5 lb|
|Goal Weight:||180.0 lb|
following: Jodawg's own diet
performance: losing 0.4 lb a week
I'm 38 year old man that has lost 75lbs (243lbs - 168lbs) three years ago by cutting calories, and keeping it off since. I've lifted heavy weights since then and now gained muscle - I'm about 190lbs now and 14% body fat. I'm on a new program with a trainer at my gym so that I can gain muscle and get down to 11% body fat.
My diet has been high protein - the recommendation is 1 gram for every lb you weigh if you are trying gain muscle, so I intake 195 grams of protein daily (at least I try to) and low fat, calories under 2,000 daily.
Lots of the following:
Egg whites - Boiled or scrambled - 8g protein, 0 fat.
Fage 0% or nonfat greek yogurt - plain (nothing added) 18g protein per cup, 0 fat.
Wheat bread - with Strawberry preserves for me :)
Optimum Nutrition Whey Protein shakes - very lean, high protein.
Don't forget the Veggies!
This is me!
Keep on Keepin' on. :)