As far as workout, i work out 5 day and take 2 off, i weight train for one hour each workout and do half and hour of
cardio on the elliptical machine. for my workout routine i do day 1-back and calves, day 2-legs, day 3-chest and tris, day 4-shoulders and bis, day 5-
abs ...... this day i only workout 20 minutes but i still do
cardio
As far as
diet i stay between 2000 and 2300 a day and i eat 5-6 times a day.
8 am, meal 1- protien bar (250 cal) when i get up, just before hitting the
gym
10am, meal 2- cottage cheese and yogurt (200 cal) soon as i am done with the
gym
1
pm, meal 3- chicken breast and rice with bbq sauce on both (600 cal)
5
pm, meal 4- apple and protien bar (350 cal)
8
pm, meal 5- 2 ham sandwithes and cottage cheese and yogurt (800 cal)
meal 6- banana ....... only if starving
when i first started i only took in 2k cals a day and i lost 40
pounds in the first 3 months but i also lost alot of muscle and my stomach was growling alot. i added in meal 2 and i feeling gooood.
when if first started was always hungry and was craving food had to keep telling myself the just to hold on and i just started losing weight..........fast. I gave my self a cheat day where i could take in 500 extra
calories, other than that I would not deviate form my
diet.......... This is by far the most important thing. I would weigh my self every 3 days and somtimes i would be down 2-3
pounds then i was like dam i can do this. it gets easier when you start seeing results
Best of luck guys........ if you stick with it you will get to where you want to be.
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