I am 25, 6'tall, 230lbs. Wanting to get to 195lbs.
I am lifting 3days/week and doing 20min cardio 3days/week.
I am NOT wanting to lose muscle just like everyone else here I assume. I also cannot do any extreme diet as my children suffer in their nutrition needs because of it.
Breakfast: 1c oats, Agave nectar (1tbsp), Smart Balance (1 tbsp), 8oz Orange Juice.
Snack: 1oz Pecans w/ apple
Lunch: Chicken breast (1), 2c spinach, 1 potato, 2tbsp olive oil
Snack: Tuna (lunch to go), 1 slice whole wheat bread.
Evening: Low carb protein shake
Snack: 1c 2% cottage cheese
Fat: 82.5 - 31%
Carbohydrates: 228.4 - 39%
Protein: 163.7 - 29%
On lifting days I add 1 serving of Surge during lifts.
The Surge brings the ratios to:
Fat: 87 - 29%
Carbohydrates: 277.4 - 41%
Protein: 196.7 - 30%
I am also taking 2 Flameouts and 2 HOT-ROX daily.
This brings the calories up about 20.
I am drinking only water besides the Surge and OJ.