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Day 5:

Food:
Breakfast: Turkey Sand + Banana

Day 4:

Food:
Breakfast: Protein Shake
Lunch: Chicken Panini
Snack: 2 Cup Cereal + 1 Cup Skim Milk
Snack 2: Some Chicken + Banana
Dinner: 4 Cup Cereal + 2 Cup Skim Milk

Day 3:

Food:
Breakfast: 2 Cups Cereal + 1.5 Cups Skim Milk
Snack: Protein Shake + Apple
Lunch: GR Chicken Sand
Dinner: 5 Cups Cereal + 2 Cups Skim Milk

Workout:
Rest

Day 2:

Food:
Breakfast: Protein Shake + 1 Banana
Snack: Salad with 25 cal dressing
Lunch: GR Chicken Sand
Dinner: Smartone Chicken Fett.

Workout:
Legs

Day 1:

Food:
Breakfast: 4 Egg Whites + 2 Eggs
Snack: Protein Shake + Banana
Lunch: Grilled Chicken
Dinner: Smartone Chicken Fett.

Workout:
Arms/Abs

I went from 265 to 195 last year. I haven't been dieting for the past 7-8 months but still have worked out consistently and am roughly 200 lbs.

I need to lose these last 20 lbs that I have been...

Weight Lifting 5x.

Only because I hate cardio.

Not to be a dick, but wouldn't this be better in the "Losing Fat Logs" forum?

Good Luck to you though.

Just plan accordingly. I just consume protein only for the first half of the day and save ~1500 cals to spend for the party.

I get to party and not go over maintenance. You guys takin notes? ...

12/31/2009

Food:
-Protein Shake w/ Skim Milk [3x Servings]

Calories:

Workout:

Notes:

12/30/2009

Food:
-Peanut Butter Balls [2x]
-Turkey Sandwich
-McDonald's Cheeseburger + med FF
-Grilled Chicken

Calories:
1988 - 135p/140c/100f

Here's what you should do.

Eat 4,000 cals and workout try to burn 7,500 cals. This is what I would do If I had to lose 7 lbs per week.

You could do this by going Mountain Climbing for 12...

You need to do at least 2-3 hours of cardio 7 days a week to see results.

1 hour needs to be on an empty stomach in the morning, 1 hour needs to be pre workout, 1 hour needs to be post workout.
...

D i e t

I stopped at "everyone here says to stay away from potatoes" and then I stopped.



Sigh. Who says this?

12/19/2009:

Food:
-Cereal w/ Skim Milk
-Protein Shake w/ Skim Milk [3 servings]
-Chicken Tenders w/ FF
-Iced Tea
-Cereal w/ 1% Milk

Calories:

genetics

This has to be a troll. Nobody wants to lose weight at 5 11 130

Lol you are not 30% bodyfat at 130

You just described people that lose weight fast and put it back on lol. According to you it is true.