I lost 100 lbs so far and Need Help to improve my Diet

**BoostFreak** · 08-19-2009, 01:51 AM

I started off at 341 lbs 6 months ago and now im at 240 lbs...At first I stopped sugars and carbs intake and stuck to protein and veggies then I started improving my diet slowly. Im kinda stuck with my current weight right now and I feel that I have to do some major changes with my current diet.

Here is my current workout / diet plan

6 days a week

30 - 45 min cardio on empty stomach

1. 6 eggwhites , Grapefruit, Brown Toast , Multivitamins

2. Salad (tomatos,cucumber,lettuce, some onions witha squeeze of lemon and a tablespoon of virgin olive oil) & 2 Chicken breasts

3. Preworkout Shake Whey Protein (1 scoop)

30 min cardio , 1 hr lifting

4. Postworkout Shake Whey Protein (1 scoop)

5. Steak / Fish / Chicken with steamed veggies or Salad

1 day of the week

No workout less meals but more carbs like rice and potatoes

My stats are:

Age: 24
Height: 6"
Weight: 240lbs
BF: Maybe high 20s

Even though My weight has been stable for the past month but I can see some improvement in my body. I definately got stronger and my stamina is no where it was when I started but I want to keep going...

**energizer bunny** · 08-19-2009, 06:37 AM

hey man first off congrats on loseing the weight.... second watch these vids some great info here.......third switch your 30 mins of cardio till after you have done the weights not before...you body is primed for fat burning after weights.....and then post up your revised diet and some of the more experienced members will point you in the right direction.

http://forums.steroid.com/showthread.php?t=323516

**irish_2003** · 08-19-2009, 06:50 AM

first off congrats on losing all that weight........i do see one small thing that may help......i see that you're allowing 1 cheat or high carb day.......during my precontest i eliminate that day and actually take the last meal of the day on monday and thursday as high carb/high fat low protein.....also i see that you don't have any EFAs or good fats included in your diet since you are going lo carb for the most part........i got this from the guys at beverly that have helped 100s of individuals win shows (www.bodybuildingworld.com).....

**Obwhill2026** · 08-19-2009, 10:25 AM

holy shit bro!!! 100lbs is no joke, AWESOME job!

**PC650** · 08-19-2009, 12:07 PM

Good shit!!!

**jacko2009** · 08-19-2009, 12:49 PM

well done mate its good to see someone doing it the right way.

**JK-87** · 08-19-2009, 07:17 PM

100lbs thats half my weight. i take my hat off to you, well done so far.

**BoostFreak** · 09-17-2009, 05:15 AM

Something is Wrong

4 weeks of Diet and Cardio and I only lost 5 lbs Im 235 lbs now with approx 28 % bodyfat

I think my body is getting used to this diet after 7 months

BMR = 2034.064
TDEE = 3559.612

I still didnt get into the habbit of counting macros but I doubt Im exceeding 2500 cals with my current diet which almost 1000 lower than my TDEE

Im thinking to switch from low carb to carb cycling or maybe my body needs a long break (a week) from the cardio and diet

The only changes made to the diet was cancelling out pre workout shake and replacing it with food like chicken or beaf and I also started taking Fish oil in the morning and Post workout, my PWO shake now has 2 scoops instead of one...and Im now doing 45min PM cardio after lifting for 1 hr

This is getting Frustrating

any help would be appreciated thnx

**jamyjamjr** · 09-17-2009, 06:40 AM

Originally Posted by BoostFreak

Something is Wrong

4 weeks of Diet and Cardio and I only lost 5 lbs Im 235 lbs now with approx 28 % bodyfat

I think my body is getting used to this diet after 7 months

BMR = 2034.064
TDEE = 3559.612

I still didnt get into the habbit of counting macros but I doubt Im exceeding 2500 cals with my current diet which almost 1000 lower than my TDEE

Im thinking to switch from low carb to carb cycling or maybe my body needs a long break (a week) from the cardio and diet

The only changes made to the diet was cancelling out pre workout shake and replacing it with food like chicken or beaf and I also started taking Fish oil in the morning and Post workout, my PWO shake now has 2 scoops instead of one...and Im now doing 45min PM cardio after lifting for 1 hr

This is getting Frustrating

any help would be appreciated thnx

time for a refeed....

have a clean cheat day..

overdose on complex/semi-simple corbs...

oats, yams, sweet potato, berrys, white bagel..

eat 800-1000 calories over your tdee on this day...

do this every 7-10 days