Hi, I'm 5'8'', i weighed 211 lbs in december 15, now i am 181 lbs.
my diet is:
morning: 1 handful of walnuts, almonds, raisins
lunch: 100 gr meat, broccoli, lettuce, carrots, celery salad, low fat yogurt
snack: 1 apple
dinner: any dish, but small serving
after dinner: 1 kiwi or orange, some walnuts, almonds, 1 dried fig
i followed a low carb diet, like 80 gr carbs every day, moderate fat, moderate protein
after dinners, i go to gym and do a high intensity interval training:
i walk at 5 mph for 10 mins, then
30 secs running at 12 mph,
90 secs walking at 5mph,
and i repeat it 8 times,
10 mins of walking at 4 mph to cool off..
also i run up stairs at work in an explosive manner, 10 floors in 2 minutes. i do it like 4 times a day.
i followed this procedure for around 2 months, and i feel great, i have never felt tired, fatigued or weak.
also i noticed that as i run up stairs, and sprinted in the gym, i've lost lots of fat on legs, now it makes me think SPOT REDUCTION is not a myth... my legs are now toned and leaner. but i still have some fat on stomach and chest area...