hey guys, really would like your help here. my stats are
33yrs old
5'10"
208
36 waist
18 % bf
my diet is basically like this daily
5:15 am
oat meal with sliced up banana
9:30
protein shake and small salad or I'll have no-fat yogurt
12:00
either a piece of chicken, turkey, or fish with brown rice and black beans or some steemed veggies
3:00
no fat yogurt or protein bar or shake
6:00 dinner
what ever my wife cooks. 99.9% of the time is really low fat stuff, like cook cabage, or beef stew(no potatoes) chicken breast, turkey breast, and or steak. along with this I'll have a sweet potato or veggies or brown rice
7-8 ish
workout (about 1-2 hrs)
9:00
here is where i get the munchies so i usually pound a protein shake to try to fill me up before bed.
lately i;'ve been doing 30 min. of cardio. on the bike at the gym. keeping my rpms at or around 100 and my heart rate stays right at 125-130.
my problem is i'm stuck at this weight, which truelly doesnt look bad on me. i have decent muscle on me, but its my body fat which i'm really trying to get rid of and my belly fat.
i need someone to give me a "iron clad" diet and cardio plan to do this. i like the bike cause its easy on my knees. i may not be able to kick it up to your plan, but give me something i can work into or up to. i've been in the gym now solid of 4 or 5 month 6 days a week and i'm starting to get depressed from no changes cause i bust my ass in the gym, or at least i think in do
thanks and sorry so long, just wanted to give all the info i could so someone could help me better
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