So I'm currently sitting around 192-194 at 6feet and want to lose some fat. I was just taking inventory of what I eat every day and what changes I could make to drop a few lbs. Currently, this is a typical weekday:
6:30
pro shake with milk and 1tsp creatine, 1c plain oatmeal
9:30
1.5c milk, 1/2 cup granola, 250g greek yogurt with some berries
12:30
meat, rice, veg
3:00
1.5c milk, 1/3cup of mixed nuts, fruit (some melon usually)
5:00 (pre workout)
protein bar, banana
6:45 (post workout)
protein shake with milk, 1tsp creatine
7:15
chicken, salad, 1/2 avocado
9:30
1tbsp peanut butter with a swig of milk
Also, about 4L of water a day, green tea, 6fish oils, multi vit, 500g vit C.
That is pretty much every weekday for me, I work in an office 9-5 kinda thing. I run 3x a week + hill sprints and do weights 3-4x per week (circuit style now). Ive just finished recovering from a broken arm so I will be getting back into mma soon. My weight doesnt change unless I really make an effort to eat more (or less).
I want to lose a good 10 lbs without losing too much muscle cause I feel Ive already lost some muscle/strength cause of this broken arm.
So, I thought these changes would be a good place to start.
1- cut out all milk for 6-8 weeks (use water instead of milk in shakes) (minus 600 cals a day!)
2- reduce portion sizes (minus 200 cals)
3- cutout bedtime snack (minus 200 cals)
4- Eat better on weekends
5- Still have a good cheat meal or 2 during the week (friday morning bacon egg cheese mayo bagel mmmm)
New plan:
6:30
pro shake with water and 1tsp creatine, 1c plain oatmeal
9:30
green tea, 1/3 cup granola, 175g greek yogurt with some berries
12:30
meat, rice, veg
3:00
green tea, 1/3cup of mixed nuts, fruit (some melon usually)
5:00 (pre workout)
pro bar, banana
6:45 (post workout)
protein shake with water, 1tsp creatine
7:15
chicken, salad, 1/2 avocado
What are your thoughts on all this?
6:30
pro shake with milk and 1tsp creatine, 1c plain oatmeal
9:30
1.5c milk, 1/2 cup granola, 250g greek yogurt with some berries
12:30
meat, rice, veg
3:00
1.5c milk, 1/3cup of mixed nuts, fruit (some melon usually)
5:00 (pre workout)
protein bar, banana
6:45 (post workout)
protein shake with milk, 1tsp creatine
7:15
chicken, salad, 1/2 avocado
9:30
1tbsp peanut butter with a swig of milk
Also, about 4L of water a day, green tea, 6fish oils, multi vit, 500g vit C.
That is pretty much every weekday for me, I work in an office 9-5 kinda thing. I run 3x a week + hill sprints and do weights 3-4x per week (circuit style now). Ive just finished recovering from a broken arm so I will be getting back into mma soon. My weight doesnt change unless I really make an effort to eat more (or less).
I want to lose a good 10 lbs without losing too much muscle cause I feel Ive already lost some muscle/strength cause of this broken arm.
So, I thought these changes would be a good place to start.
1- cut out all milk for 6-8 weeks (use water instead of milk in shakes) (minus 600 cals a day!)
2- reduce portion sizes (minus 200 cals)
3- cutout bedtime snack (minus 200 cals)
4- Eat better on weekends
5- Still have a good cheat meal or 2 during the week (friday morning bacon egg cheese mayo bagel mmmm)
New plan:
6:30
pro shake with water and 1tsp creatine, 1c plain oatmeal
9:30
green tea, 1/3 cup granola, 175g greek yogurt with some berries
12:30
meat, rice, veg
3:00
green tea, 1/3cup of mixed nuts, fruit (some melon usually)
5:00 (pre workout)
pro bar, banana
6:45 (post workout)
protein shake with water, 1tsp creatine
7:15
chicken, salad, 1/2 avocado
What are your thoughts on all this?