Im 39, 5'7 190. Looking to shed some fat before honeymoon in Dec.
Bmr - 1835.4
tdee - 2844.87
tdee to lose weight using harris - 2344.87
meal 1 - 1 scoop protein/ 1 scoop oats
meal 2 - 1 cup of turkey chili/ 1 slice of ww bread
meal 3 - same as above
training/ pwo cardio
meal 4 - pwo shake w/ oats
meal 5 - 2 turkey burgers/ 1/2lb steamed broccoli
meal 6 - casein shake before bed
cals - 1812
pro - 217.6
carbs - 111.8
fats - 59.4
Ill also pick on some home made trail mix containing almonds throughout the day as well as 8-12 glasses of water.
For dinner Ill change it up with lean steak, fish, or chicken depending on when I get home from work.
training is as follows :
monday - chest/biceps/abs/ 45 min cardio hr @120 bpm
tuesday - back/triceps/cardio
wed - legs/shoulders/abs/cardio
thursday - off
friday - chest/biceps/abs/cardio
sat/sun - off
I used to train 5 days but since I have been doing it like this, I feel stronger, not as sore, and more energetic.
Looking to start a havoc cycle the first week of Sept so I want to have everything dialed in before hand.
Any suggestion will be greatly appreciated!
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