Jodawg
Mitglied seit September 2010
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Gewichtsverlauf
Startgewicht
104,6 kg
Bisher verloren:
7,8 kg
Aktuelles Gewicht
96,7 kg
Erfolg:
Verlust von 0,3 kg pro Woche
Zielgewicht
83,9 kg
Still to go:
12,8 kg
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I'm 39 year old man that has lost 75lbs (243lbs - 168lbs) four years ago by cutting calories, and keeping it off since. I've lifted heavy weights since then and now gained muscle - I'm about 183lbs now and 12% body fat. I'm on a new exercise program and go t the gym 4 times a week, so that I can gain more muscle and get down to 11% body fat.
My diet has been high protein - the recommendation is 1.5 gram for every lb you weigh if you are trying gain muscle, so I intake 300 grams of protein daily (at least I try to) and low fat, calories about 3,000 daily.
Lots of the following:
Egg whites - Boiled or scrambled - 8g protein, 0 fat.
Fage 0% or nonfat greek yogurt - plain (nothing added) 18g protein per cup, 0 fat.
Wheat bread - with Strawberry preserves for me :)
Grilled chicken
Optimum Nutrition Whey Protein shakes - very lean, high protein.
Black beans
Brown Rice
Don't forget the Veggies!
Vices:
Coffee!
This is me!
Keep on Keepin' on. :)
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