The purpose of this post is to put up my pictures, diet and progress for the last 3 months and get some feedback on how to proceed with my regiment. I am 6 feet tall and 32 years old. I started my diet and training July 1st.
I was about 210-215 lbs and 23% BF according to Omron handheld device. My goal was to lose weight without losing muscle. Iï¿½??ve loosely achieved this goal so I plan on bulking for the next 3 months.
First, Iï¿½??ll list some info on my diet and then my background and training program.
This is the diet I had to lose fat while keeping muscle. I eat clean about 90-95% of my meals. I eat 5-6 times a day and a typical dayï¿½??s meals look like this:
8am cup of nonfat yogurt:
10am metrx pure protein bar (3oz), cup of skim milk
12:30 tuna(lowfat mayo) or turkey on wheat, 1 medium apple
3pm 4 egg whites
5 pm 4 oz of turkey or chicken cold cuts
7 pm 6 oz of chicken, salad with nonfat dressing
10 pm ON whey shake w skim milk, 4 egg whites
I logged every single meal on fitday.com over the last 3 months. The average daily intake summary is as follows:
Fat: 50 grams (22%)
Carbs: 195 grams (36%)
Protein: 177 grams (36%)
Alcohol: 16 grams (%6)
As you can see the alcohol is higher than it should be. Its because I love going out on weekends and unfortunately wonï¿½??t be giving up the beers. Too much fun .Iï¿½??d say I go out every Saturday night and have 7-10 beers. But that is the only time a drink. I donï¿½??t have a single drop any other day of the week.
Following this diet I went from about 213 to 190 lbs. My measurements over this time period are as follows:
July 1 Oct 1
Weight 213 190
Bodyfat 23% 15%
Waist 39 35
Chest 43.5 42
Bicep 13 13.5
Legs 23 23
Calves 16 16
I lost 23 lbs total but my lean body weight only dropped about 4 lbs. My 1 rep max on bench went from 205 to 245.
Day 1: shoulder, triceps
Day 2: Back, Biceps
Day 3: Chest
Rest Day, Repeat
Stretching every day, abs 3 times a weak. Donï¿½??t work out legsï¿½?ï¿½yet.
My short term goal is to bulk over the next 4 months and put on 15-20 lbs. At least 10-15 lbs of muscle. Then spend the next 2-3 months cutting for the summer. Iï¿½??d like to be at 10% BF by June, bigger than I am now, but nice and cut.
Iï¿½??d love some feedback on what you guys think I might have did wrong with my diet. Honest opinions on my progress would be great so I know if Iï¿½??m training hard enough. And of you think my goals are plausible.
Thanks in advance for the feedback.