Hey guys, new here and i appreciate all the help. I recently started to workout again, I am a 39 year old Male, weight 176 Pounds at 5"11. I started working out about 2.5 months ago and i am down 14 pounds in that time. I did a OMAD diet for the first month and after the 1st month, Ive been eating these foods pretty much on a daily basis. My goal is to be around 170 Pounds and overall look like a person that works out and is fit.
1st Meal
8 Eggs Scrambled with 230 Grams of Cottage Cheese
2nd Meal
2 Greek Yogurts that are 15 grams of protein each
3rd Meal
Half pound 85/15 Burger patty with Cheese, no bun. Also 230 grams of Cottage Cheese. Most of the time also an avacado or Banana, some kind of fruit
4th Meal
2 Greek Yogurts again
5th and Final Meal
Its Either another burger with Bun, A Ribeye Steak, or Lamb Chops.
How good or bad is this diet? I feel good and i workout at 5AM with an empty stomach usually. I think I am getting enough protein but is it good and clean protein? Thanks for the help guys
I hope this doesnt sound weird but up until 2.5 months ago, i was 190 pounds so i was very skinny fat and I dont want to go back to that. I would like to stay lean while maintaining/growing my arms and physique. Here is what i look like today at this time
You look lean enough at this point. Why not try to get stronger on your lifts and see what happens the next couple months. See if some added muscle comes to you.
More muscle now would improve your appearance more than losing more fat.
So my strength has gone up slowly, for instance, i started with bench at 135x10, I am up to 175 now and i rep it 8 times. Every week i try to add 5 pounds so the strength has slowly gone up which I am happy about. The thing that i really want is bigger arms, my arms measure at 12.5 inches right now and i would love to be around 14-15 if possible. I would like to grow some muscle while maintain my leanness. What do you guys suggest i change in the diet?
Click on the link. You have until the end of the week to start. Seems like it would be perfect for motivation.
As far as your diet, if you can get away with no carbs and are happy with it then go for it. Do you track your cals/macros?
Here is my training log if you want to check it out.
What would you recommend for a good preworkout meal? I am not keen on eating at 5AM but i will try it for a week or two to see if my workouts get better and it will help with squeezing in another meal so im willing to try it. Also, I am eating around 180 grams of protein, is that pretty good or should i try for more? My main goal is to stay lean and grow in size.
Depends on what protein and what a “scoop” means, but if you’re trying to gain, I’d lean towards two. But if that interferes with your workout, one is better than nothing.
I also train in the morning and can’t stand eating. I’m not being a shill when I say Surge Workout Fuel has been the winner for me here. I use one scoop, and I don’t have to do any thinking or timing; I just start sipping when I walk in (I drink a coffee on the drive over). Doing this, I have more good workouts than bad… that doesn’t sound like a ringing endorsement, but at this point in life that’s actually the highest praise I can give a product.
