34yrs old
5'8"
214lbs
21bf
Im looking to lose weight and lean up,get some size but nothing to drastic, i guess get more cut then bulk up, i just started this diet sunday, i lift 3 days a week (mon,wed,fri) the days i lift i do 20 min on eliptical at moderate pace ( abt 300 cal burn per machine display) tue,thur no lifting, do 3.75 miles on treadmill ( 3 miles running/.75 walkin) run for 3min/walk 1 min) 45 min total. please critique the shit out of this please. i attached some photos of myself currently
so hers my diet i precook everything on sunday due to my busy schedule. my lifting days are about 90 min workout with cardio included and 45 min on the other 2 days, sat and sun day off for rest
BREAKFAST
Stop & Shop Weight Control Oatmeal
Cal 160 Carb 29g Pro 7g
4 Egg Whites
Cal 100 Carb 4g Pro 20g
Mid-Morning
Gold Standard Whey Protein
Cal 240 Carb 6g Pro 48g
BodyTech Creatine Monohydrate
5g
1 Whole Banana (approx 145g)
Cal 135 Carb 33g
Lunch
BL/SL Gilled Chicken Breast (7oz after cook)
Cal 196 Pro 37g
Brown Rice (1cup cooked)
Cal 150 Carb 33g Pro 4g
Mid-Day
Peanutbutter Sandwich
2 slices Stop & Shop Natures Promise (Sweet Crunch Bread)
Cal 200 Carb 38g Pro 10g
32 g of Stop & Shop Chunky Peanut Butter (Cant stand the taste of natural peanutbutter)
Cal 190 Cal from Fat 150 Carb 7g Pro 6g
Workout
Dinner
Tuna Pouch (Starkist Low Sodium Chunk Light Tuna in water)
Cal 70 Pro 17g
Brocolli (2cups cooked 174g)
Cal 60 Carb 8g Pro 4g
Before Bed
Gold Standard Whey Protein
Cal 240 Carb 6g Pro 48g
Cottage Cheese (1/2 cup)
Cal 80 Carb 6g Pro 13g
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