Hi, like the title suggests, since March and the onset of COVID-19, I decided it would be an opportune time to finally lose weight as I’ve been overweight my entire life and since the lack of social pressure to go out and eat unhealthy restaurant food (damn you cheesecake) due to restaurants and other businesses closing down, I figured it was best to focus on dieting and weight loss.
After speaking to my clinical dietician (I’m type 1 diabetic) and figuring out what a healthy caloric deficit based off my TDEE (5’8 male 200 lbs) would be, we settled between 1200-1400 calories per day. She told me this would be a very accelerated weight loss regiment, as a 1000 calorie deficit is around 2 lbs/week of weight loss, I estimated that reaching my goal weight of 160 pounds would take around 20 weeks.
As of July 10th, I weigh 165 pounds and am quickly approaching my target weight of 160. I feel and look much healthier and have proportionately lost weight across my body. However during the dieting, without access to any gym due to the shutdown and the lack of home equipment, I got absolutely 0 exercise. For my diet I ate practically anything I wanted so long as it fit within my 1200 calorie budget, I avoided “unhealthy” foods yet stuck to carbs for a lot of my meals.
As of last Monday, (July 6th) my local gym reopened and I have currently been going daily. I read copious accounts of people avoiding cardio when on a caloric deficit to avoid subsequently becoming skinny-fat so here is my current breakdown of what I’m doing and I just want to know what I should switch up if anything to ensure I get abs and a toned frame, and avoid the dreaded skinny fat.
Breakfast: 3 Scrambled eggs - 210 cal 1/2 cup oatmeal - 150 cal Half and half cream - 40 cal 2 cups coffee - 0 cal
Lunch: 10 oz chicken thighs - 380 cal Low calorie bbq sauce - 20 cal Coke Zero / water - 0 cal
Dinner: 10 oz chicken thighs - 380 cal Low calorie bbq sauce - 20 cal Coke Zero / Water - 0 cal
Total Daily ~ 1200 (+-50)
Exercise: Stretch Plank Hold - 60 seconds x 2 Front Cable Hold 3 sets 10 reps Leg Press 3 sets 10 reps AB crunch - 3 sets 10 reps Row - 3 sets 10 reps Lay pull down - 3 sets 10 reps Cable Pulley - 3 sets 10 reps Weighted Squats - 3 sets 10 reps (Full body workout every single day)
Stats: M 19 165 5’8
So far so good, I’m not hungry on this diet due to how much protein I’m consuming, and the exercises push me and leave me pretty sore, so am I doing everything correctly, or is there any errors in my routine?
(Quick note, I don’t intend to bulk and become “huge” or get big gains, I want to get a toned physique, preferably visible abs and toned arms/legs)
Thanks for reading!
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