well lets see i startd my diet on i want to say april 21th 2008 at 247lbs, bodyfat was around 25-30%. i went bout a month later to do a body fat test and was 209lbs and 21% body fat. in august was 196lbs and 15% bodyfat. and my last is on oct. 9th hoping to be around 10% so i can start bulking up n maintaining that percentage til i cut down again.
this is my meal plan:
meal 1: 8oz os steak w/ 1/2 cup of oatmeal
meal 2: protein shake (4scoops of ultra iso whey)
meal 3: 8oz of chicken breast/fish W/ a salad/veggies
meal 4:8oz of chicken breast w/4oz of yams
meal 5:protein shake(4 scoops of ultra iso whey)
meal 6: 8oz chicken breast/fish w a salad/veggies
*minimum of a gallon of water a day
*mostly been eatn chiecken breast,sometime eat fish if i get tired of the chicken
cardio is at 1hr 30mins a day now...startd wit 15mins a day wit up lil by lil. 45mins in the morning 45mins at night.....NO cardio on leg day but rest of the week "yes"
workout plan is:
MONDAY: chest and bis
TUESDAY hams,quads calfs
WEDNESDAY: rest
THURSDAY:back,traps n rear delts
FRIDAY: shoulders and tri
abs three days a week