Well I'm close to 5'8 222 lbs. When I started dieting in March I was 234 lbs. I'm looking to get lean. I do not know what my % of fat is but it's probably on the high side. I work 3:30 pm to 11:30 pm so my mornings with meals and working out are kind of rushed. Anyway here's a sample of my diet and exercise.
8:00 am eca stack and cardio twice a week usually tue & thurs.
9:30 am 4 boiled eggs, (omega 3) sometimes tuna or a protein shake (ON pro complex) multi vitamin, fish oil, and keto dhea.
11:00 preworkout drink and bcaa's
11:30 to 1:00 workout, 5 day split chest, back, legs, shoulder, and arms everyother friday back and chest superset the other friday.
1pm to 1:20 eliptical machine on day I don't do early morning cardio.
1:30 post workout shake with creatine, glutamine, & taurine (cgt 10 supp) and fish oil.
2:00pm usually fish and spinach or veggie mix.
5pm any meat no bread and 3 more boiled eggs.
6:30 another eca stack
8pm tuna or some other lean meat and 2 boiled eggs
12:30 am protein shake, fish oil, multi vitamin, relax and ready to sleep
The only carbs I eat are in my shakes and in the veggies. Saturdays I do eat carbs. My diet was oatmeal and wheatgerm in the morning and wheatgerm with yogurt in the afternoon but that didn't seem to work as well as no carbs.
thank in advance for your help.
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I'm working until 11:30 pm so it's not bad taking the stack. It's acually works well with all the water I drink and running as hard and as fast as I can up 3 flights of stairs to the restroom multiple time a night lol.