So I am a 34 Year old Male, Currently 5' 8' 188lbs. Goal is to be 165lbs
In the summer time I was eating a terrible diet where I was eating out every meal with half the meals being fast food. I would commonly workout at the gym for 1.5 hours in the morning, get busy working, then be extremely hungry and consume regularly 3000 to 4000 calories of high fat food in one meal at the end of the day.
After a year of doing this I was 200lbs and had some muscle but was mostly fat. I had developed high blood pressure, Gerd, Planters fasciitis, and I would assume high cholesterol. My weight has fluctuated over the years where I would diet, lose some weight then go back to normal and gain it all back.
About 4 months ago I tore my labrum doing martial arts and was unable to strength train for about 3 month. During this time I still did light cardio about 4 times per week (stationary bike) and no strength training. I still ate out every meal but was not as hungry (I would assume due to not working out). So my calories were cut and I also moved to a major city so I began walking more. During this time of not strength training my weight declined to about 190lbs over a few months.
So I recently got cleared for the gym and decided to get serious about my health and nutrition again. About 6 weeks ago I put myself on a new meal plan from www.fuelmeals.com , purchased supplements, and began lifting full strength again.
Here is the plan I am using:
Avg Daily Diet 6 days a week 3 meals:
Calories Range between 1800-2200
Fats Range between 50g to 65g
Protein 170g to 200g
Carbs 160g to 200g
Supplements:
Whey Protein after workout w/almond milk 25g protein 120 cals
Casein Protein before bed 20g 100 cals
Goli Apple Cider Vinegar Gummies 1000mg
BCAA 2000mg before workout, 2000mg after workout
CLA 2000mg per day before meals
C4 Preworkout original with creatine, before workout in AM
Lcartein-Ltartrate/ Glutamine before bed on empty stomach
Cheat/Rest:
1 to 2 days off workout
3 to 6 cheats meals with alcoholic beverages per week
Sleep 7 to 10 hours per night.
Workout Plan AM workouts:
Cardio 5 to 6 days per week, 15 to 18 miles per week on treadmill before and after weight lifting (3 miles per workout, 6 to 7 mph average, NOT HITT)
Weight lifting 4 to 6 hours per week. 5 days per week. (all to burnout)
Day 1 Legs, 3 sets hams 48 reps per set, 3 sets calfs 48 reps per set, 3 sets quads 48 reps per set
Day 2 Chest/Abs 10 Sets, 48 reps each set misc
Day 3 Back 6 Set, 48 reps each set
Day 4 Shoulders 6 sets, 48 reps each
Day 5 Back 6 sets, 48 reps each
Results So Far 6 weeks.
Energy levels are through the roof. Cardo is getting easier, will move to Hitt Soon. I have recovered all lost strength and some from before my injury. I do sometimes feel hungry in the evening on this diet with the amount of activity however I usually eat some fruit or a light snack and it subsides.
I am one belt loop less on my belt in the midsection and feel like I look better. My blood pressure and GERD have gone away (except for cheat/alchol days)
Downside is I still weight the same and my muscles are invisible under the fat. IMO I feel I need to lose about 25lbs of fat not matter how much muscle I gain. My question is with what I am eating/supplementing/working out will I lose the fat? Will this plan get me stronger and burn the fat off. So far I am staying the same with the fat (or slight loss) and gaining strength.
Any suggestions on tweaks to this plan? Some have told me I am doing too much and it is actually counter productive.
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source https://www.reddit.com/r/loseit/comments/e9ghdc/34m_diet_workout_sup_feedback_very_detailed/
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