OK. Here we go. Im currently 230lbs. I worked out constantly for 2-3 years. Last year I got stuck in a bad gym and just didn't like it at all. I stoped lifting for about a year.
I finally got away from this gym and joined back at my old gym. Now I work 12hour shifts so I don't get to lift everyday due to the fact its so late when I get off work. When I go to the gym I don't have a partner and the gym is usually empty so I can't go as heavy as I want to without a spotter.
Also I have nobody to help me get motivated. Im hoping that by hanging around here I can get myself motivted from reading and posting on the boards.
Here is my problem. When I quit lifting last year I was 210lbs and felt great about myself. Well last year my diet went to shit. Now I believe I have my diet back in check. Here it is.
I have a protein shake when I get up first thing in the morning. I have a bowl of high protien cereal with skim milk about 1-2 hours later. 2-hours later I may eat a few small pieces of beef jerky for a snak. Lunch consist of a 98% fat free ham,lite bread,fat free cheese,and mustard. I also eat some raw carrots and broccoli with this. ( I may use some veggie dip) then about 2 hours later I will have an apple.
Dinner consist of usualy grilled chicken,broiled fish or a salad. If im in a rush I will have a low fat meal. (lean cuisien,healthy choice) then before bed I have another protien shake.
Workout looks like this. One week I get in the gym twice a week. the next week I can get in there 4 times a week. On the days I can't get to the gym I do 30 mins of cardio on the treadmill here at home. The days im in the gym I try to get 30 mins of cardio in when I get home but sometimes I can't.
My goal is to shed this excess body fat that im carrying around from being off for the past year and eating like crap.I would like to lose 10-20lbs of fat. Do you guys see anything I should change or does this look fine?
Should I try using something like HOT-ROX to help me or should I just keep up what im doing?
Thanks in advance for all help! (I need it)