Ok. I'am 28 years old guy, weight: 189 lbs height: 5'7,5, fat percentage somewhere near 20. So my goal is to lose couple of pounds without losing any muscles in the beginning of next year, or at the latest of spring.
My diet has been something like this: (and still last next 3 weeks)
MEAL1
3,52 oz oatmeal
4 eggs
C-vitamin
omegas + sink, magnesium and d-vitamin
PROTEINDRINK
MEAL2
5,29 oz chicken
3,52 oz rice
5,29 oz vegetables
7,05 oz honeymelon
MEAL3
15,87 oz potatoes
5,29 oz roast ground meat
1 tomato
Half cucumber
3,52 oz ananas
MEAL4
PROTEINDRINK
1,05 oz salted nuts
One apple
MEAL5
8,81 oz quark
2 egg whites
3,52 oz berries
0,35 oz rapeseed oil
vitamins?
This is diet which I've been doing now seven weeks. Before this my diet was a little bit of chaosSo how should I eat to lose weight?
My almost only aerobic exercise has been cycling. I've been training 12 years in the gym, 4 times a week now.
I would preciate your answers!
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