Well guys been on this diet for about a month and i started at about 1-2lbs per week but this week i lost 4 lbs i know i am loosing muscle at this rate. What can i change to keep most of the muscle, i started work this week which made it better for loosing weight. I do about 10min of cardio before weights. This morning i came in at 168lbs, so 8lbs this month. Suggestions welcome
9
176lbs
5 5'
bf about 20-25%
Meal 1.
6 Whites, 2 Whole
cup of Oaks meal
Cal> 540, Carbs>49g, Fiber>4g, Protein>42g, Fat>13g
Meal 2.
Tuna with Avocado
Cal> 210, Carbs>4g, Fiber>3g, Protein>33g, Fat>7g
Meal 3. (2 meals)
2 Slices of Whole Wheat Bread
1 Chicken Breast
Mayo, Avocado, Lettuce, Mustard, checkup, hot sauce
Cal> 745, Carbs>52g, Fiber>9g, Protein>76g, Fat>37g
Protein Shake
Cal> 120, Carbs>3g, Fiber>2g, Protein>30g, Fat>1g
Meal 4.
Fish Fillet
Cal> 100, Carbs>0g, Fiber>0g, Protein>41g, Fat> 1.5
Or
6 Whites, 2 Whole
Cal> 240, Carbs>1g, Fiber>0g, Protein>37g, Fat>10g
Meal 5
Lean Beef Patty
Veggies
Cal> 220, Carbs>4g, Fiber>2g, Protein>31g, Fat>5g
Totals.
Cal>>>>11950-2100
Carbs>> 113g
Fiber>>>16g
Protein>252g
Fat>>>>63g-70
Also drink almost a Gal of water per day.
