Original thread was anchored (was a disaster of an OP anyways). Re-posting so the morning crew can gawk as well.
I used to be fat (spring 2010):
Then I stopped shoving pizzas and french fries down my face and ran seven days a week for three months:
167 lbs. (Bulldog Bash 2010)
I'm attempting to lose nine pounds and drop under 6% body fat in the next thirteen weeks. Last night:
I'm 6'2", ~ 12% body fat.
Dopey smile: girlfriend calling me out on my douchebaggery. Image: http://i473.photobucket.com/albums/rr95/GreyStreetToker/1DA4B9A5-B8DB-4176-8774-1ADC4225BA63-343-0000002CB713453A.jpg
Hoping this thread will result in some constructive
criticism and maybe help influence a few others that getting in shape isn't that difficult. This is 100% diet. Only supplement is whey protein.
Bulk diet (starting point):
1 cup steel cut oats, drizzled with honey
7 egg whites, 1 whole egg (fried in olive oil)
1 scoop protein powder (30g protein, 0g fat, 1g carbs) in 8 oz. whole milk
1 cup greek yogurt
2 peanut butter and honey sandwiches on 12-grain bread
8 oz. coffee (black)
8-12 oz. chicken breast w/ Sriracha
10-14 oz. sweet potato
Afternoon snack 1
1 can tuna w/ Sriracha
1-1 ½ cups quinoa
Afternoon snack 2
12 oz. whole milk
6-8 oz. turkey breast
1 cup steamed broccoli or grilled asparagus
4 tablespoons cottage cheese
1 handful berries (black-, blue-, straw-, whatever..)
My calorie intake was roughly 380g carbs (155g sugar), 115g fat, 265g protein = approximately 3600 calories/day.
In order to drop weight I’ll be making the following changes:
Weeks 1 & 2:
Swap tilapia for turkey, cook in olive oil. Removed quinoa from the diet (this shit’s disgusting) and one of the sandwiches. The sweet potato was swapped for avocado at lunch. Also removed 12 oz. of milk, resulting in 230g carbs (102g sugar), 135g fat, 250g protein = 3100 calories/day.
Replace the sandwich with two tablespoons peanut butter only, resulting in 173g carbs (80g sugar), 130g fat, 250g protein = 2850 calories.
Down to half a cup of oatmeal for breakfast. 160g carbs (80g sugar), 130g fat, 248g protein = 2750 calories.
Week 12 & 13:
No grapefruit for breakfast. Mix protein powder with water instead. 120g carbs (50g sugar), 120g fat, 235g protein = 2500 calories.
No bananas. 95g carbs (40g sugar), 120g fat, 235g protein = 2400 calories.
I have wide hips, big nipples and chicken legs. Other than that I'm impermeable, so good luck OT. Enjoy.
This post was edited on 6/26 at 7:20 am