I used to weigh 280 until I cleaned up my diet and started lifting 3 days a week now Ive got down to 215 but Ive been stuck here for a while. I had a Dexa scan that put me at 27% BF currently. I need help tweaking diet and workout to get BF % way down, I have a fair amount of muscle on me so Im not super concerned with adding more going forward but I certainly want to preserve what I have.
Current workout is full body 3 days a week, 3x10. Every few months I switch to 5x5.
Standing military press
Bent over row
Flat DB press
Seated DB shoulder press
Reverse grip bent row
Decline DB press or flyes
Stiff legged deadlift
Neutral grip pullup
Face Pulls superset with rear cable lat raise
Incline DB press
Deadlift 3x5 if heavy 3x10 if going light
I hate to admit but Im lazy a lot of times and dont do abs or cardio, I just dont like doing them. Im making a dedicated effort to fix that currently by adding HIIT 3 days a week.
I have digestion issues which makes dairy and a lot of meat out of the question. Had some tests done the other day and will be working with chiro and nutritionist to fix that in 2 weeks. Although I have no intention of adding dairy at any point. I wont eat any meat that I dont kill, luckily Im a pretty good hunter/fisherman so the freezer is full of vension, duck, salmon and trout.
Current diet looks something like:
Oatmeal, hemp seeds, peanut butter, eggs, spinach/kale, mushrooms, RawMeal protein shake, salad, bags of peas, lots of veggies and small amount of meat for dinner. And beer, too much beer.
I shoot for 2000 calories 100g protein, as few carbs as possible but beer really messes up those numbers a handful days a week and Im going to say bye bye to beer after Christmas.
I never had to count calories because when you live on McDonalds and Budweiser all you have to do to lose weight is stop doing that!
Any suggestions on changing workout or diet (besides from the obvious quitting alcohol) is greatly appreciated.