I weight 199 pounds. I want to lose 5 pounds in the next 2 weeks. I am doing a diet right now that includes 1 cheat meal a week an my routine is:
M - Squats, Bench, Row
T and W - 30 min treadmill 4 incline and 4 speed (lowering speed to keep my heart rate im fat burning mode)
T - Deadlift, Press, fat bar grips
FSSun - Rest
With this I usually lose between 1 - 1.5 pounds a week.
This is my diet:
Breakfast: Two cheese sandwiches. 70 Grams of cheese mozzarella not fat + 3 white eggs + coffee and milk + banana
Snack #1 Piece of Fruit
Lunch: 120 grams of Protein (fish, steak or chicken) + 1 cup of salad+ 1 cup of carb + piece of fruit
Snack #2 Tuna Can+Piece of fruit
(1-2 hours later I exercise)
Dinner:120 grams of Protein (fish, steak or chicken) + 1 cup of salad+ 1 cup of carb + piece of fruit
On Saturday and Sunday I only change 2 things:
- Do not eat a tuna can
- One cheat meal. Usually Sunday lunch, I pig out an eat dessert.