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04-11-2008, 11:41 AM
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My main goals: Weight loss and BF Loss
April 11, 2008
Hello everybody! I started my weight loss program about 9 weeks ago. I was weighing 286 lbs then and now 265lbs. My workouts include weight lifting 4 times a week (always 20-30 mins of cardio after a workout, 2 other days dedicated to cardio for about 30-40 mins (aiming 3 miles) and playing badminton 2-3 times a week. My diet consists of eating about 5 meals a day. I usually wake up around 11 am (my goal is to wake up at 7 am) and from there my meal looks like this: MEAL 1 a) Bran flakes w/ skim milk and 5 almond nuts or b) 3 egg whites, tomato, mushroom (omelette) and 2 slices of brown bread and 5 almond nuts Meal 2 a) Grapefruit or banana, green beans and 10 almond nuts Meal 3 a) roast beef, 2 slices of brown bread, lettuce, tomato,avocado and honey mustard (sandwich) or b) turkey breast, 2 slices of brown bread, lettuce, tomato, avocado and honey mustard (sandwich) or c) chicken breast, brown rice, brocolli and 15 almonds Meal 4 a) grapefruit, apple or banana, green beans with a drizzle of olive oil and salt and a protein shake (1 scoop) Workout Meal 5 a) protein shake (2scoops), lettuce, tomato, cucumbers, avocado and salsa (mixed in as a salad) Now... - How do i calculate all of the calories here? - Should I make any changes if my goal is to lose 3 lbs a week (2200 calories a day, is that possible with this meal plan?) ? - Am I eating enough protein? - Enough Cardio? - Any other recipes for breakfast? - Any other tips would be appreciated, thank you! 
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04-14-2008, 06:03 AM
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i think 3lbs is too much to lose per week. you'd no doubt me losing muscle and all the fat burning advanteages that go with it.
2lbs per week is optimal, you've got to lose it slowly and steadily, keep your muscles in tact.
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