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 :)
Grilled chicken
Optimum Nutrition Whey Protein shakes - very lean, high protein.
Black beans
Brown Rice

Don't forget the Veggies!


This is me!

Keep on Keepin' on. :)

FatSecret member since: 02 Sep 10

Jodawg's Weight History

Jodawg's Latest Posts

Squats Stink!
Squats are one of the BEST workouts for a healthy lifestyle and weight loss and target the following muscles:

Legs - The largest set of muscles on your body!
Core - Squats, if done properly improve core strength and define abs.

There are lot of You tube videos you can watch on proper form, which will help you.

Of course, you are going to be SORE for good 5 days after, for the the first month you do them Smile , but it will payoff in the long run.
posted 06 Apr 2016, 12:29
Jodawg has submitted 1 post

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Jodawg's journal

01 December 2014

Gained muscle mass
on diet Jodawg's own diet  

05 May 2014

Gained 10 pounds of muscle.
on diet Jodawg's own diet  

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