I don't post much but I decided to read some stickies on here and try out a diet after wasting 3 weeks "dieting" and hardly losing weight.
Just my background
I was about 222lbs, 6'4'' in early april. Ive been lifting for about 2 years and 3 months.
I want to cut as I didn't have abs unless I flexed, and even then it was just the corners of the top two abdominals.
I go to the gym 4-5 days a week. I am just taking preworkouts and protein, following by vitamins listed below. Generally the days are broken down as such: Day 1 chest, day 2 back, day 3 shoulders, day 4 is usually a primary with its following supporting muscle or just arms. I do not like training arms a whole day because they burn out quickly, and would rather hit them through primary muscle groups rather then burning them out one day and having them in pain when my major muscle group day comes.
I try to warm up 10-30 minutes on incline speedwalking before each lift. I am keeping my sets on the higher reps side, mostly drop sets of 12/12 or 12/higher teens, only dropping once usually. Between sets, I am trying to only have about 30-60 seconds of rest. I am also trying to prolong my sets w/ slower and more isolated reps, so each set is more like 30 seconds rather then 10-15. My Lifts have also dropped astronomically, but I dont let it discourage me and try to get whatever weight in for my target reps.
For cardio, I would say 2 or so days a week I will run for 30-1 hour, just basic intensity or as much as my joints can put up with.
Im restricting to about 2k calories a day, and as much protein as I can get. Complex carbs, multi vitamins, fish oils, and flax seed oil. I am trying to eat every 3-4 hours not much earlier or much past 4 hours. Below is a general diet somewhat like the sticky.
about 9 am: Wake up, 1 cup protein/egg whites, 2 slices bread about 500 calories or so. Also take my multi and fish oils. Try to gain much of my carbs at this time.
about 12pm: 2 chicken breasts, sometimes a shake/low fat yogurt, about 3-400 calories. Take flax oil pills.
3-5pm ish: Carb time, 2 chicken breasts w/ bread, sometimes fish, turkey sandwich w/ mustard and wheat bread, sometimes protein bar. Trying to get my carbs and protein in food. about 4-500 calories
Later dinner: A piece of chicken, or shake. Sometimes a yogurt, or apple w/ 2 tbsp peanutbutter, generally about 300 calories or so.
Water: ALL DAY I fill up my shaker like 3-4 times at the gym alone.
I get about 8-11 hours or so of sleep.
As of now I am down to 212lbs or so, I started counting calories about 2 weeks ago and started at 218lbs. I am noticing that I am getting smaller, and my abs are just slightly more defined. Reguardless, I understand it will take months to get where I want to be. I just have a few questions to make sure I am going about the right way.
1). Does my Diet seem decent enough? Enough calories for my body style? Is it lacking in anything/too much of something?
2) Ive read a lot about sprints, are they generally better to cut or just moderate longer cardio (45 mins or so jogging)? How does my training schedule seem w/ my drop sets?
3) I feel I would be more pleased with the results if I had lost more water weight since I am drinking a lot more water. Any times on how to lose more water weight?
4) Does 6lbs seem decent enough loss for 2 weeks? Any other info.
Please let me know, since school was out I've been going pretty religiously, and pretty dedicated. Im always trying to mix up things and push my body to the limit, so I am just trying to get the best out of my body results wise. Thank you