Ok...I guess that title will have to do. Here are my fat stats:
Weight: 219 lbs
Waist: 38 in (supa fat, I know damn thing keeps growing)
Chest: 47.5 in (lat spread, cold)
Arms: 16.75 in (flexed, cold)
Quads: 28 in (flexed, cold)
Calves: 17 in (flexed, cold)
My obvious goal is to lose bodyfat while maintaining my lean mass as much as possible.
My workouts are currently set up like this:
Tuesday: Morning Cardio (45 mins, 70% MHR), Evening Chest
Thursday: Morning Cardio (45 mins, 70% MHR), Evening Back
Friday: Morning Cardio (45 mins, 70% MHR), Evening Shoulders
Saturday: Arms, Hams, and Calves
I use free weights as much as possible and sometimes mix in a machine or two for a different feel. I've grown fond of the elliptical machine for my cardio because its easier to maintain my heart rate without feeling overwhelmed.
My current diet consists of mainly lean beef (eye of round or top round with most fat removed before cooking), skinless chicken breasts, tuna, salmon, Kidney or pinto beans, whole oats, sugary instant oatmeal for post workout, some form of whole grain box cereal for breakfast, natural peanut butter, walnuts, cheese, and skim milk.
My supplements include: ISS Research Super Vitamin Paks, AST glutamine, Optimum Nutrition Creatine, Vitamin E & C, Acidophillus, Flax oil, some form of blended protien powder (currently VPX Micellean), and a fast absorbing whey for post workout. I have ISS Research Zenotrope (fat burner) in my cabinet ready to go, but I'm hesitant to start taking it because my bf% is high in the neighborhood of 18-20%, I think.
My current maintenance requirement is at 3700 cals/day. I know that is pretty high and I'll probably cut it today because I've been at that calorie level for 6 weeks and I'm starting to put on weight again. I'm probably going to cut it to 3400 cals. My current macros are 45p/35c/20f. I drink about a gal of water daily.
For my workouts I'll document them like this:
Any suggestions so far?