I work a typical 40 hour a week office job, so it's easy for me to pack on pounds. Although I work out on a regular basis, I never paid much attention to my diet and pretty much ate whatever was convenient. I loaded up on pop tarts and cereal in the morning, Subway sandwiches for lunch, and heaping servings of pasta for dinner. The only vegetables and fruits I got were the lettuce and tomatoes in my sandwiches.
After I broke up with my girlfriend in late September, I decided to "fall upwards." I resolved to use my breakup as the catalyst to regain the physical fitness and mental discipline I possessed from the time I was in the military and in the best shape of my life. At the time, the gyms in California had just reopened, so I had the perfect opportunity to restart my workout routines. Lifting weights is something I enjoy and have no trouble getting back into, but I had the daunting task of figuring out how to optimize my diet for weight loss.
What has worked the best for me is cutting out sugar and refined carbs completely. Not a single gram of sugar beyond whatever is found in the blueberries I eat for breakfast. I keep carbs to a bare minimum, only as much as a bowl of oatmeal before my morning workout. My usual diet consists of the following:
Breakfast: 2 eggs, chicken apple sausage, oatmeal with blueberries mixed in (500 calories)
Lunch: Salmon or tuna fillet, side of broccoli bacon salad, brussels sprouts (600 calories)
Dinner: Grilled chicken breast, peas, and cottage cheese (550 calories)
Protein Shake: (150 calories)
Here is my workout routine:
Monday: Light calisthenics in morning, group workout at OrangeTheory in evening
Tuesday: Strength training in morning (medium weights), core workout in evening
Wedensday: Light calisthenics in morning, group workout at OrangeTheory in evening
Thursday: Light jog in morning, strength training in evening (medium weights)
Friday: Light calisthenics in morning, sprints in evening
Saturday: Rest
Sunday: 3-5 mile hike, mostly uphill
Every day: Walk dog at least 3 miles.
My goal is to get down to 150lbs, and I am currently hovering at about 164lbs. I hope to reach this goal by March or so, but I am OK if it takes longer, as I do not want to rush things and risk losing my muscle mass as well. Overall, I am thrilled with the progress I have made so far and am more motivated than ever to continue these lifestyle choices. I expect that once I reach 150lbs, I will begin bulking and packing on muscle.
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