I’ve lost around 45kg/100lbs in about 15 months (started at 128kg/~282lbs, now at 82.5kg/~181.9lbs) and feel fitter than I’ve ever felt before in my whole life. I think that my diet is about average, helping me lose a couple of pounds every week, and I lift weights 6 days a week, excluding Sundays.
The problem is that I still have some fat around my lower-abs which I’m trying to lose, and also increase my muscle mass/bulk. I’m an ovo-lacto-vegetarian (eggs+dairy+vegetables, no meat) and here’s my current diet:
1 cup of coffee with low-fat milk
1 apple + 1 pear
2 slices of brown bread + 1 slice of cheese.
2 whole-wheat breads + veggies
1 cup of boiled beans ( http://en.wikipedia.org/wiki/Chickpea )
Post-workout (workouts from 6.30 pm to 8.30):
1 bar of chocolate
1 Protein shake (Optimum Nutrition Whey Protein + Water and Ice)
2 slices of bread
1 slice of cheese
Scrambled egg white from 2 eggs.
One apple anytime throughout the day.
Drink lots of water, about 3 litres a day.
Yes, there are things in my diet which can be improved. And I’d love to read criticism about it. There’s way too much information just on this site which confuses me as to which diet plan I can/should follow. There ain’t a magic bullet diet which I also know, but I’d appreciate a few recommendations of your own…
Now moving on to my workouts, here’s my schedule:
Monday - Chest
Tuesday - Back
Wednesday - Shoulder
Thursday - Biceps
Friday - Legs/Lower Body
Saturday - Abs, Forearms, Triceps
About the exercises, I do 4 sets with 12-10-8-6 reps of an exercise for each muscle group.
Chest: Bench presses, incline dumbell presses, decline bench press, machine fly, pulley cablecross.
Back: Bent over barbell rowing, Single dumbell rowing, Lat pulldown, machine rowing and pulley rowing.
Shoulder: Overhead press, Seated overhead dumbell press, lateral and front raises with dumbells, lateral and front raise on the pulley, barbell shrugs with the bar behind me.
Biceps: Barbell curls, Alternate dumbell curls, Alternate hammer curls, Preacher/Concentration curls (alternate between the two), Pulley curling
Lower Body: Barbell squats, Leg Extension, Leg curling, Standing & seated calf press
I’m looking to reduce my fat % and increase muscle mass/bulk. I’d appreciate everyone’s suggestions on my diet and workouts. Also appreciated are diet and workout plans. Thanks for reading, and apologies for asking such a broad question!