| gwuk
(dejavu 4)
try this for diet
[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)
[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower
[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread
[ ] olive oil (extra virgin)
[ ] butter (unsalted)
[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)
[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark
try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list
keep you calories the same each day
if your not loosing then subtract in 500 more calories a day the next week
if your loosing too fast (aka muscle) then raise the calories by 500 a day for the next week (shoot for 1 to 2 lbs a week of loss maximum)
It is that simple.
As far as exercises. Start with the basics.
Bench
Military press
Bent Over Rows
Pull Ups (or pull downs)
Squats (or leg presses)
Stiff leg dead lifts
Abdominal crunches (weighted)
One leg dumbbell calf raises
aim for staring at 3 or so sets per exercise at 8 reps or so per set, the first two sets are warm ups, rest about 1 minute between
do some cardio a few days as well
try and do a total of 120 minutes a week spread between 3 to 6 days and keep it around 70% or so mhr
keep it simple
IMO LOL |