swrutt

I have just embarked on a massive lifestyle change at university. It is currently working pretty well and is based on various books and internet forums plus advice from a bodybuilding friend. I am 22, 5 foot 7 and 91.5kg at the start of my program. My body fat % at starting was 33% and my end goal is to be 15% or lower.

Breakfast: 6 egg whites 2 yolks scrambled on 1 piece wholemeal toast (no spread). Bananna

Workout with apple after

Lunch: Large lettuce and carrot salad with 1 large grilled chicken breast

Afternoon: 2 satsumas and 1 low fat yoghurt

Dinner: 4 tblspoons brown rice, 1 large grilled chicken breast, large premade vegetable mix.

I substitute the chicken parts for tuna/salmon twice a week. I also aim to drink around 2 litres of green tea each day with 2 litres of iced water. I have completely cut alcohol from my diet.

My gym routine is currently:

Monday - 45 - 60 mins cardio. Pecs, biceps, triceps: all to failure
Tuesday - 45 - 60mins cardio
Weds - Rest
Thursday - Repeat monday
Friday - Repeat tuesday
Saturday - 45 - 60 mins cardio. Back, legs, lats and shoulders
Sunday - Rest

Each gym day i walk 4 miles to get there and back both up and down hill at a good pace. I also walk around 2 miles each day to get to and from work/uni. A good tip i have is to cook up a large batch of vegetable stew and then bag it into portions and freeze it. Also a george foreman grill means cooking chicken takes all of 5 mins and it is really tasty. For my vegetable stew i mix onion, peppers, carrot, plum tomatoes, fresh tomatoes, mushrooms, garlic and some herbs. It tastes fantastic with rice and chicken.

My current weight loss in 2 weeks using this plan is 8 lbs fat (measured on one of those special machines which tests electric resistance). That is 8 lbs fat, with some good muscle gain although i forget the exact number. I am also finding that i am never really hungry and havent even been tempted to stray from the plan. Good luck and if anyone has any criticism/tips let me know please. Cheers

Stewart