As of right now, im at about 15% body fat. That’s an estimate, but it’s probably pretty close. Im lookin to get under 10% by the beginning of May. Heres a sample of diet and training. Will it get me there? Any constructive criticism or advice appreciated.
Height/weight: 6’3", 190lbs
Supplements: 7-8 fish oil capsules. daily multivitamin. optimum ON recovery (post workout). Low-Carb Metabolic Drive.
sample diet -
breakfast: 2 eggs whole, 4 egg whites. little more than 1/2 cup plain oatmeal. handfull of blueberries. dab of natural ketchup
snack: protein bar, carrots
lunch: chicken with a little teriyaki sauce and steamed broccoli
snack: 7 slices of lunch meat and sliced cucumber with a dab of low fat ranch
post workout: optimum ON recovery shake
dinner: lean ground beef and veggies sauteed in olive oil
night snack: some celery with peanut butter and 3/4 cup of cottage cheese.
I don’t eat dessert ever or snack on crap. I eat very clean except for some beers on the weekend occasionally. No cheat meals.
workouts -
1 hour of Muay Thai Mon and Wed which is about 30 mins of technical stuff, 30 mins of timed round drills sort of HIIT style
1 hour of Brazilian Jiu Jitsu Tues, Thurs, and Fri
Crossfit style workout Wednesday.
I also go snowboarding thursday and saturday usually. Sunday is a rest day.
As much as I would like to incorporate some heavy lifting sessions, it just doesn’t work out with school and everything. Believe me, I’ve tried. I do pullups, dips, pushups, and pistol squats throughout the week at my house though to get some complex lifting activities in.