Hi everyone,
First post here, forgive the newbie.
I am 24 years old. Turning 25 in May. I have been working out everyday for 2 years now. Went from 240ibs at 6" to 220-230 varying. Before those 2 years I was just a casual 2-3 times a week working out and not really knowing what I was doing. I am not too worried about my workout routine as I have trainers and friends help me out on that. I do 15 minutes cardio at the start of my daily workout doing HIIT (walk at 4.5 pace and run at 9.0 pace) on the threadmill. 2 minutes walk and 1 minute running. I then do 1 hour of weight lifting. My routine is split in 4. Back/Bicep, Chest/Tricep, Shoulders/Core and Legs/Deadlifts. I practice Muay Thai on my rare days off maybe twice a month)
My last InBody impedance scan showed the stats below. (measurements in pounds)
Water weight: 125.7
Dry lean mass: 46.5
Bodyfat mass: 49.7
Weight: 221.9
Skeletal muscle mass: 99.7
BMI: 30.1
Percentage bodyfat: 22.4
Lean body mass: 172.2
Base metabolic rate: 2056
Recommended changes by InBody:
Lose 19.4 pounds of body fat
Gain 0 pounds of lean mass
Over the past year I have lost 10 pounds of bodyfat and gained no muscle mass. I am happy with the muscle result as I am aware that it is extremely hard to put on muscle when your main goal is to reduce bodyfat. However, I want to step up my game as I dont think 10 pounds of bodyfat should take an entire year to lose. Granted that I lost alot of progress over excessive drinking due to depression in the summer(Doing much much better, only drink once a month now) and approximate 9 days of Christmas over eating.
My goal would be to get down to 15% bodyfat while maintaining most if not all of my muscle mass. I believe that would coincide with InBody’s recommendation of losing 19.4 pounds of bodyfat.
Limitations: I am not making this thread to get bashed by internet trolls but I simply will not put vegetables in my diet. I love all fruits but simply will not do vegetables. If all you are going to do is repeat what my parents told me a million times as a child then please keep your comments to yourself. See below supplements taken to attempt to make up for lost nutrients.
Also, I am allergic to almost everything that comes out of the ocean.
Daily supplements:
1000IU of vitamin D (I dont get much sunlight in the winter)
2 caps of multi vitamin supplement
2 caps of fish oil
1 capsule of fat burner/metabolism pill with caffeine
1 scoop of acai berry green tea flavour for vegetable nutrients (25 calories)
1 scoop of C4 Ultimate before workout
1 scoop of creatine mixed with my C4
1 scoop of BCAA’s in my water bottle during workout
Meal plan: (Yes, I eat the exact same thing every single day and it does not bother me. I work 12 hours in an office every single day so I am a creature of habit.)
Breakfast:
2x XL egg
2x Ham slice
1.5 Slices of fat free cheese
1 tablespoon of precooked bacon bits
Total:300 cal, 32g protein, 7.5g carbs, 16.5g fat
Mid morning snack:
1 Oatmeal & honey protein bar by AvoineDoree (Quebec company)
Total: 240 calories, 20g protein, 32g carbs, 9g fat
Dinner:
2x Chicken breast with salt and pepper
2 tablespoons of 6% low fat sour cream
Total: 195 calories, 32g protein, 5g carbs, 4.5g fat
Late afternoon meal(Supper)
8oz sirloin steak cooked with salt and pepper and a light spray of PAM on a nonstick skillet
Total: 550 calories, 61g protein, 0g carbs, 32g fat
Post workout:
1 scoop of Micellar casein protein
Total: 140 calories, 24g protein, 5g carbs, 2g fat
Optional: Choose 1 per day
1 slice of multigrain bread (100 calories, 4g protein, 16g carbs, 2g fat)
1/2 cup of mashed potato (105 calories, 2g protein, 14g carbs, 5g fat)
1 Gala apple (80 calories, 0g protein, 25g carbs, 0g fat)
Doing a lot of physical exercise at work if I don’t eat I am gonna die meal:
1 Grenade carb killa protein bar (217 calories, 23g protein, 1.5g carb, 8.2g fat)
Daily Total:
1555 calories for a ~500 deficit
174g protein (56% of my nutrients)
66g carbs (21% of my nutrients)
69g fat (22% of my nutrients)
No I dont get overly hungry. I feel surprisingly good since I started using supplements. Do I need more protein to maintain muscle? I am a fairly picky eater with weird habits but I am all ears for non veggie suggestions or changes as I would like to reach my goal in a reasonable time frame. I think I put down all the relevant information. Let me know if I missed anything please!!!