Hey guys. This is only my second post ever. Last time I was getting back into a fitness routine. I’m happy to say I stuck with it (changed the plan since then) and I’m taking it to another level.
Click on my last post if you want to laugh at some beginner questions I had. Find details about my goals and diet below…
I’m a 22 y/o man. 6 feet tall, 234.3 pounds as of this morning. I weigh every morning after I wake up and pee. I keep track of that on a calendar. I have worked out for the better part of 8 years but I got out of the habit in college and started going to the gym 5 times a week again in April of this year.
This is the first time I’ve ever tried to lose fat or track macros. I have a large frame and I’ve been able to pack a lot of muscle on since April but I have some extra body fat. I want to keep as much muscle as I can and shed some of that fat. 220 is my goal weight.
Strength is good. Just to give y’all an idea: Bench Max is around 290. Squat max is around 450. I weigh every gram of food and track it in the fitbit app. I shoot for a 500 calorie or so deficit according to the calories I burned according to my fitbit. Usually that means I get to eat around 3000-3500 calories. So far it’s worked great! I’ve lost exactly 3 pounds in exactly 3 weeks.
I do three days on one day off and very high volume. I would post ann example of a typical workout but it isn’t my workout plan. I purchased it from a trainer and it doesn’t feel right to put part of it online. Aside from weight training, I do cardio 4-6 times a week for 15-30 minutes.
A typical day of eating for me:
BREAKFAST (About 550 cals)
-4 Large Eggs
-15-25 grams of cheddar cheese
-Half a tbsp (7 grams) of salted butter
-1 piece of wheat toast and 25 grams or so of jelly
LUNCH AND DINNER (800-850 calories x 2 meals)
-250-270 grams of 93/7 Lean ground beef with salt free seasoning so I can add my desired amount of salt
-65 grams or so of diced white onions
-25 grams or so of diced bell peppers
-60-70 grams of broccoli, steamed in the microwave
-100 grams of white or brown Instant rice (I have both and the nutrition facts are pretty similar so I go back and forth between the two)
-Half tbsp of butter to caramelize the onions and peppers
POST-WORKOUT (about 375 calories)
-30 grams of unflavored grass-fed whey protein isolate
-8 oz of chocolate milk
-2-3 grams of L-leucine
-5 to 6 oz of grape juice mixed with 1.5 grams of creatine HCl
After all of that I’m at about 2500 calories. I fill in the rest of my calories with carb dominant snacks like granola bars, nutri-grain bars, or baked potato chips. Add all of that up and you get this…
-Total Cals 3,270
-Carbs 381 grams
- Fat 109 grams
-Protein 198 grams