I have been training of and on for a year or so. And I really need some help. I am from New Zealand, but am currently living in Japan. I dropped my body weight from 227lbs (103kgs) to 198lbs (90kgs), with (what i call) an ok increase in muscle mass, nothing to write home about though.
I was lower than that in the middle of the year, around 187lbs (85kgs), but due to a lack of money, I was out of the gym for a couple of months, and put a bit of weight back on. I am 19 years old, and I am in the gym 3 to 4 times a week. Just weights, no cardio. I get enough of that running around this mad place.
I am confident in my weights routine, but am not too sure in my diet. I have never really taken notice of my diet before, but have recently started to eat
right. I keep a journal, and right down everything that i eat everyday. To be honest i have only just started this diet, and i dont expect results yet, but what i really want to know is if a im doing anything wrong anywhere, so i can change it before it become a habit.
My goal isnt to get any bigger, i just want to, get my weight down a bit more (around 176lbs (80kgs)), and then tone up. So enough of the bullshit, and here it is:
Morning: 2 scrambled eggs, with a little milk. A glass of vegetable juice. A fish oil cap, a fibre supplement, and a piece of fruit, whatever it may be.
Lunch: Lettuce, boiled chicken breast, and a little ham. Then olive as dressing.
Then 30 almonds.
And later on, jerky.
Dinner: Usually salmon cooked with no oil, or a chicken breast again. With lettuce and dressing again. And either brown rice, or sweet potato and pumpkin. Sometimes i eat ham steaks, but i try not to. And as the beef here in Japan is fairly high in fat, i try to steer clear of it.
Also, whenever i go to the gym, i down a protein shake before hand, and sip on an amino drink while working out. I also take creatine after my workout.
I have a free day once a week (on the weekend), but still eat the same for breakfast(bar the fish oil and fibre) and lunch, but i let go a little when it comes to dinner. I am living with a host family, so i kind of have to accomodate to the food the mother cooks for me, but she is really good about it and helps me out a lot.
Any advice and/or criticism (constructive) would be greatly appreciated. Thanks