Hello everyone. I have been reading T-Nation for a few months now and I have read a large majority of the articles. Starting around Aug 1st I really wanted to lose alot of the weight that had built up over the past few years. ( I was at 210 lbs and I’m 5"9 )
I read alot of the articles and was particularly inspired by the transformation article on gustavo pacho. So I set a goal weight of 170 pounds. I cleaned up my diet a good bit and read up on a lot of nutritional information on the site and others. I go to the gym for probably a total of 10-12 hours a week. (I’m currently deployed and I have plenty of time to kill)
Now here is my problem. I know I have gone about things the wrong way I guess I was really embarrassed to ask for help earlier. I pretty much followed the caloric intake of a Velocity Diet. For the past 2 months I have been taking in around 1100-1400 calories a day on top of running 5 miles a day around 4 times a week. This along with a full lifting schedule.
I know how I went around my diet and exercise wasn’t right but I am happy with my weight loss of forty pounds. I didn’t lose really any muscle mass and I think I added some. I still have fat to lose (it never seems to end) and I want to get rid of it pretty bad.
I guess what I’m asking for is help to guide me with nutrition and a good exercise plan for my goal.
Currently like I stated before I have a caloric intake of on average 1000-1100 calories on a non workout day with 180 grams of protein and usually less than 20g of carbs.
On a workout day I hit about 1400 calories with 200g of protein and less than 20g of carbs.
I supplement with a multi-vitamin and fish oil.
I never cheat on my diet. I’m pretty boring when it comes to food so it doesn’t ever bother me. I have devoured countless amounts of plain tuna and chicken heh.
As far as an exercise plan goes I’m kinda at a loss for words. I know I want to burn fat (doesn’t everyone) I guess I just don’t know where to go with my workout plan. I do alot of cardio and powerlift quite a bit but no formalized plan.
I want to get all of my stuff together and get focused. I am aware the majority of this post probably seems scrambled but if anyone has any advice at all I would greatly appreciate it.
Thanks in advance.