I am 49 years old Trying to get lean - Started at 225lbs 20.1% BF - now at 207 16.5% BF - Goal is 190lbs <12% BF - will build muscle from there.
Typical Day ... any and all comments are appreciated!
4am - 1 scoop Whey protein/water(24 g protein); 2g l-carnitine; 2g BCAA's; 200 mg caffeine before 40 minutes intervals on the treadmill
530am - 3 egg-whites/1 whole egg, slice whole-wheat toast, banana, 3 cups coffee - vitamins include flaxseed oil cap, fish oil cap, vitamin C, calcium tab, and multi-vit.
730am - packet plain instant oatmeal with splenda and some blueberries
9am - 1/2 cup cottage cheese - every other day do a grapefruit.
11am - grilled turkey burger (no bun), 1/2 cup brocolli, small cup lo-fat yogurt - chocolate fix is a Hersheys Dark Choc stick (60 calories)
115pm - banana; 1 1/2 scoops blended-protein powder/water(39g protein)
230 pm - apple
4pm - pre-workout -- packet plain instant oatmeal w/splenda; 1 scoop NO product .... weights followed by 25 minutes low-intensity cardio
530pm - Post workout whey protein shake w/8oz skim milk (36g protein)
6pm - Chicken Jambalaya (mix of chicken, green pepper, onion and tomato). 1/2 white rice other nights usually chicken, fish, lean pork with some kind of veggie or salad.
830pm - 11 0z Muscle Milk RTD shake (22g protein)
930 go to bed - wake at 12-1am and am hungry. This is the killer part of the day/night - usually grab a cup of lo-fat yogurt. The bad part is I have a craving for something sweet and grab some choc chips, ice cream if/when it is there, peanut butter, etc.
I am beginning to realize that it has to be mind over matter. I have found that if I can substitute something for the bad stuff I can get in the habit of grabbing something good, in lieu of something that will keep me from reaching my goal.
Thanks for your feedback!