I am currently in my fifth month of working out.
I am 5’9" and weighed 207 lbs at the beginning of July. After changing my diet and actually doing some exercise, i am down to 178.
Here is my current setup:
I do a variation of lifts on Monday (legs), Tuesday (chest/arms), Thursday (core/legs), Friday (arms/shoulders), and do a 20 minute jog on Wednesdays and Saturdays.
Diet (varies day-to-day but on the lines of)
Breakfast: 1 piece of whole wheat toast and 1 egg
AM Snack: Handful of mixed nuts, a small apple, protein shake
Lunch: Shrimp stirfry w/ mixed vegetables and about a handful worth of brown rice, grapefruit
Afternoon Snack: Orange
Post Workout: Protein shake
Dinner: Oatmeal with berries or grilled chicken with mixed vegetables
Late snack: Small bowl of chili beans with lean beef
Fish oil, multi-vitamin, CLA when I wake up
Leucine and BCAA with breakfast (about half hour after I wake up)
Leucine and BCAA with AM snack/shake
Leucine, BCAA, Creatine, Glutamine pre-workout
Leucine, BCAA, Creatine, Glutamine, shake post-workout
Leucine, BCAA with either dinner or late snack (I take them with one or the other, not both)
The only drink I really ever have is water, occasionally I’ll throw in some skim milk with breakfast but usually water all-day
So since July I have lost a substantial amount of body fat and gained a fair amount of muscle. I had a nice beer belly before and had no definition anywhere, but now my legs have some decent definition and my back and chest have visible muscles. I want to lose more body fat still, but my progress has slown down over the last month and a half.
If anyone can give me advice on what to change to help me lose more body fat and gain some more muscle please let me know. I don’t want to get massive with muscle, but a bit more would definitely be nice. And I am trying to slim down a bit more (especially in the gut) and hopefully see some ab definition (granted I can see my ribs a little bit, which was definitely a fulfilling site!). So if anyone has any tips or input please feel free to post. Thanks