From 375 to 210! HELP ME LOSE THE LAST 20-30 POUNDS PLEEEASSE!!!

[Ultimate Genetics]

2 years ago I decided to make a change in my life. Since then I have not looked back and I have steadily lost .5 to 1 pounds of fat on the average per week. Some months I have lost no weight, others I have dropped a burst of 10 pounds or so. Either way, here I am. But in about 3 months my friend is graduating and he decided to have his party at a pool. NEVER in my life have I ever gone swimming without a shirt on. I have always been horribly embaressed because I was a fat boy. For once in my life, I am within range of doing this! PLEASE PLEASE help me lose the last 20-30 pounds. I know if I can get down to 180-190 I will be about 10% bodyfat and look great!

I am including my current diet routine and exercise routine for your convenience. Please tell me if I should adjust, add or remove anything. I am looking for people with experience to please give me a few moments of your time to help me reach this goal! I do not want to be skinny fat, but given my muscularity I think I could lose the rest rather fast without taking too much damage (I will let you be the judge). I have not done any drugs other than ephedra and caffeine in small cycles, so I plan to stay natural if possible.

EXERCISE ROUTINE (NOTE: I USE HOME GYM, FREE WEIGHTS ONLY):

NOTE 2: I do 30 mins of cardio after my 1 hour weight training session

MONDAY - BACK
DEADLIFTS 4x10
PULLUPS 4x10
CHINUPS 4x10
BEHIND BACK SHRUGS 4x10
REGULAR OR HEX SHRUGS 4x10

TUESDAY - CHEST+ABS
BENCH 4x10
INCLINE BENCH 4x10
FLAT FLYS 3x12
INCLINE FLYS 3x12
WEIGHTED STABILITY BALL CRUNCHES 4x10
FLOORWIPERS 4x15-20

WEDNESDAY - LEGS
SQUATS 4x10
SUMO SQUATS 2x10
LEGS TOGETHER SQUATS 2x10
ROMANIAN DEADLIFTS 4x10
CALF RAISES 4x10
TIP TOE FARMERS WALK 4x(8 laps around my gym)

THURSDAY - SHOULDERS
OVERHEAD PRESS 4x10
LATERAL RAISES 3x10
FORWARD RAISES 3x10
BENT OVER RAISES 3x10

FRIDAY - ARMS+ABS
CLOSE GRIP PREACHER CURLS 4x8
ALTERNATING CURLS 4x8
REVERSE GRIP PREACHER CURLS 4x10
BEHIND BACK FOREARM CURLS 4x10
HEAVY GRIPS 4x8
WEIGHTED DIPS 4x8
SKULLCRUSHERS 4x8
WEIGHTED STABILITY BALL CRUNCHES 4x10
HANGING WEIGHTED LEG RAISES 4x10

SAT+SUN = REST (yay)



DIET - Mon. - Fri.

Wake (immediately)
25 grams Whey
5 grams additional BCAA
5 grams creatine

Breakfast (within 30-45 mins of wake)
4 large egg whites
2 large whole eggs
2 cups cereal
1 cup 1% milk
+
4 Fishoil caps
1 Greentea cap
1 ADAMS mens multi

Snack 1 (2 hours after wake)
Half head broccoli
2 oz. chicken
Sauce (about 10 grams carbs worth)

Pre-Workout (2 hours after snack 1, 1 hour before workout)
4oz Top round steak
8oz sweet potato
Medium banana
Large salad
Sauce (20 grams carbs)

Workout
25 grams whey (start of workout)
10 grams BCAA (mid-point, right before cardio)

Post workout (immediately after workout)
25 grams whey
30 grams dextrose
1 cup greek yogurt
5 grams creatine
10 grams BCAA
1 ADAMS mens multi

Recovery (about 1 hour after workout ends)
3oz chicken breast
1 large glass tomato juice
1-2 cups mixed veggies
bowl spinach w/ vinegar
+
4 Fishoil caps
1 Greentea cap

Snack (2-3 hours after recovery)
2oz chicken breast (or 3x week on m/w/f a can of salmon)
half head broccoli
sauce (10 grams carbs)

Bedtime (woot)
50 grams Casein
+
4 fishoil caps
1 greentea cap


DIET - Sat+Sun

Wake (immediately)
25 grams Whey
5 grams additional BCAA
5 grams creatine

Breakfast (within 30-45 mins of wake)
4 Large egg whites
2 Large eggs
60 grams cheese
+
4 fishoil caps
1 greentea cap
1 ADAMS mens multi

meal 2
3oz chicken breast
1 small avocado
30 grams almonds

meal 3
4 oz topround steak
half head broccolli

meal 4
1 pound bacon
bowl spinach
+
4 fishoil caps
1 greentea cap
1 ADAMS mens multi

meal 5
60 grams cheese
30 grams almonds

Bedtime
50 grams casein
+
4 fishoil caps
1 greentea cap



THANK YOU FOR READING!!

[goodfella0729]

hey man youve already done a great job! what are the cal totals and macro break down for your diet? a rough estimate may help with some input. you can also try changing up your cardio between HIIT and LISS.

[Fallfree]

Wow...awesome job in losing the weight.

To be honest, you seem to have a full understanding on what your body responds to since you have lost so much weight. It seems your the expert, because you have already done it. Not much advice I can give you, except to adjust your TOTAL calorie for the day to lose 1-2 Lbs a week. But you already know that. GREAT JOB!!!

[gixxer0.6g]

If you're slowing down just cut your calories a bit. Drop the cereal for breakfast or other excess calories.

[A-C_Slater_39]

OP, great job. Just count your total calories and average them so you know what you are eating per day. From this, subtract 700 calories, and add 30 minutes to your cardio. This will take off an extra 2 pounds per week, in addition to whatever you are losing now.

[Danzig747]

you look great man!

[Jimspeed]

I would increase your daily calories 100 a day each week.

When i was 282- i was taking in 1700-1800 till i was about 210lbs
At 210- i went to 1900
At 200- I went to 2000
At 190- I went to 2200

Now i take in 2300 and I am at 188, i keep dropping even as I increase the calories because my metabolism is growing.

My workouts- same.. 3 days a week, sometimes 4, I cut out most my cardio though, only doing 20 minutes HIIT or LISS if that... depending on how I feel, mostly just heavy weight training...

[UCSC12]

I don't know if this is of much relevance, also depends on your goals, but it looks like in your workouts, you're hitting 10 reps on each set. I used to do the exact same. After some reading and research on this forum, I was convinced to do sets of slightly heavier weight such that I could only reach 9, 8, maybe even 6 reps in one set, but not below 6. After taking this advice, I am finally getting muscle soreness again (almost forgot what that felt like). Muscle growth -> faster metabolism/more filled out space below your skin. Just my two cents. Good luck/great job till this point.

[bigxxxl]

Looks like you have it down to a science. I am just starting on my journey and it would be awsome to have the results you have had. I dont have any recomendations but thanks for posting your program. What was your weight when you started lifting?

Thanks,
Big

[Ultimate Genetics]

Thank you for all the replies so far!

hey man youve already done a great job! what are the cal totals and macro break down for your diet? a rough estimate may help with some input. you can also try changing up your cardio between HIIT and LISS.

I am guessing around a 40/40/20 split when it comes to macros on the weekdays. Otherwise weekends is pretty much keto. Calories I am estimating around 2500-2750 a day, and 3250 on the weekends.

I don't know if this is of much relevance, also depends on your goals, but it looks like in your workouts, you're hitting 10 reps on each set. I used to do the exact same. After some reading and research on this forum, I was convinced to do sets of slightly heavier weight such that I could only reach 9, 8, maybe even 6 reps in one set, but not below 6. After taking this advice, I am finally getting muscle soreness again (almost forgot what that felt like). Muscle growth -> faster metabolism/more filled out space below your skin. Just my two cents. Good luck/great job till this point.

Thanks for the advice, I actually AIM for that rep range, if I do all 4 sets at 10 reps I increase the weight. Usually my sets wind up being 10,9,7,6 or something along those lines.

Looks like you have it down to a science. I am just starting on my journey and it would be awsome to have the results you have had. I dont have any recomendations but thanks for posting your program. What was your weight when you started lifting?

Thanks,
Big

Thanks man! As in the title, my starting weight was around 375 pounds. I was morbidly obese.

[goodfella0729]

well based on that if you wanted to lose the fat a little faster you could always reduce your calories by another 2-300 cals. but everything looks pretty solid and you're losing on a lot of calories which is pretty amazing as well.