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Diet and Nutrition
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Topic starter
04/08/2026 11:17 am
Ive been doing my research and reading, and here is the results of my efforts, although to be honest, I probably need to spend some more time evaluating my results. I will list my diet, workout plan and results.
Blood type - O+
no aas at this point
39 years old
Diet-
4am - 40 gram protein powder, 1/2 cup 2% milk
9 am - 4 boiled egg whites, 2 yolks
12 - 1.5 baked chicken breast
3:30 - 1 MRP bar, 30 protein, 23 carb, 8 fat
4:45 workout till 6:30
7 pm - 40 gram protien powder, 8 oz gatorade
8 pm - dinner (small portion of some meat, some fibrous veggies like green beans or a wrap, sourdough bread)
Workout plan
5 days a week , Mon - Fri
Lift heavy most days but never the same workout 2 weeks in a row, never the same body part twice a week. 1 day nothing but abs.
Recently changed cardio from 20 min to 30 minutes a day (except leg day) Too recent to notice any changes from the cardio change
Cardio is performed at the end of each workout
Results - Mostly favorable, but room to improve
Bench improved, from 275 to 310 max, 225 for 6 to 225 for 12
Squat improved 50 lbs max
Several comments on improvements in my appearance(although I dont find it noticable)
Body weight - During the 6 or 7 weeks, have been as high as 207, currently 204. THIS is my sticking point. I am gaining muscle (which is good) but I dont see the fat loss that I was hoping for (which is the goal). I think I am restricting my caloric intake enough to be losing weight, but its not coming off. From my reading I am leaning toward adding more fibrous vegetable matter to my diet, I think the quantity of protein is enough. What other suggestions could you give me for fat loss in regards to my diet?
Im trying to have patience....I really am, but if I hear "Muscle weights more than fat" one more time I'm gonna go on a freaking donut diet.
04/08/2026 11:38 am
lol...Rome wasnt built in a day my friend. Generally I try to stay away from the scale but it is ahrd to do. I would say take pictures, you can see the difference best there, and of course by how your clothes are fitting. Give the extra 10mins of cardio some time see if that helps a bit. If not I would up the cardio 45 mins (depending on intensity). If you are walking 30 mins on the treadmill on 0% incline at 3.0 mph, dont expect much weight loss. So far you are making great progress by your numbers. Sometimes our bodies hit a sticking point. Try changing your diet up some too.
04/08/2026 11:59 am
lol...Rome wasnt built in a day my friend. Generally I try to stay away from the scale but it is ahrd to do. I would say take pictures, you can see the difference best there, and of course by how your clothes are fitting. Give the extra 10mins of cardio some time see if that helps a bit. If not I would up the cardio 45 mins (depending on intensity). If you are walking 30 mins on the treadmill on 0% incline at 3.0 mph, dont expect much weight loss. So far you are making great progress by your numbers. Sometimes our bodies hit a sticking point. Try changing your diet up some too.
I'm going to agree with Enan... Plus I'd put some more whole foods and more variety.
Are you leaving out and not mentioning veggies and whole wheat grains? Your eating habits do not look balanced. If they aren't you are just planning towards failure.
You can't rush progress and to be fair to yourself, put your goals a year away in the future. This gives you plenty of time to achieve your goals while making the proper life changes that will continue your success for decades.
So try to find a balanced diet that you can stick with for the next 40 years or longer.
04/08/2026 12:23 pm
my first suggestion is to move the sourdough bread to your 9.00am meal.
and why are you having protein powder at 4.00 am then not having anything for another 5 hours?
04/08/2026 12:50 pm
my first suggestion is to move the sourdough bread to your 9.00am meal.
and why are you having protein powder at 4.00 am then not having anything for another 5 hours?
Part of me wanted to ignore that. Maybe he is waking up at 4am and going back to sleep...
Topic starter
04/08/2026 1:28 pm
Nope, I wake up at 3:45am and go to work. Work starts at 6, I usually dont get hungry until 8:30 or 9, so thats when I eat.
The only reason I dont have more carbs in the morning is it tends to make me hungry. I can add a piece of bread easy enough.
I fried up a bunch of green beans last night to add to my chicken at lunch.
Right now Im working towards fat loss, so I dont plan on having this eating regimine forever, but I understand what you are saying about a plan you can live with.
Keep the suggestions coming! I appreciate what input you guys (gals, he/she, watever) can give.
04/08/2026 1:55 pm
Nope, I wake up at 3:45am and go to work. Work starts at 6, I usually dont get hungry until 8:30 or 9, so thats when I eat.
The only reason I dont have more carbs in the morning is it tends to make me hungry. I can add a piece of bread easy enough.
I fried up a bunch of green beans last night to add to my chicken at lunch.
Right now Im working towards fat loss, so I dont plan on having this eating regimine forever, but I understand what you are saying about a plan you can live with.
Keep the suggestions coming! I appreciate what input you guys (gals, he/she, watever) can give.
Try to eat ever 3hrs (2.5for some). 5hrs is too big of a strech.
Weightloss should come naturally with good eating habits. Plan for the next 20 years and you'll succeed!
04/08/2026 2:17 pm
Try to eat ever 3hrs (2.5for some). 5hrs is too big of a strech.
Weightloss should come naturally with good eating habits. Plan for the next 20 years and you'll succeed!
Hey boots!
20 is a bit of a stress fitness wise! I keep a constent 2 year plan. Where am i going to be in 2 years, how will i get tehre type thing
and I can measure my progress (speed) as I get closer to my goal ! and im in the bulking phase now, spring is a cutting time, then maintain the weight for a year, and re-evaluate
i think 20 is a bit overwhelming
hard for me to calculate that far ahead, i'll probably have 4 more wifes' and 3 more babies before that time frame is up
04/08/2026 2:41 pm
Hey boots!
20 is a bit of a stress fitness wise! I keep a constent 2 year plan. Where am i going to be in 2 years, how will i get tehre type thing
and I can measure my progress (speed) as I get closer to my goal ! and im in the bulking phase now, spring is a cutting time, then maintain the weight for a year, and re-evaluate
i think 20 is a bit overwhelming
hard for me to calculate that far ahead, i'll probably have 4 more wifes' and 3 more babies before that time frame is up
20 years is to get it into people's heads' that it takes the idea of changing your lifestyle. Not just for the next 3 months.
I realistically shoot for a year with plans but I'll never let myself get lazy like I did when I got married...
:rain:
04/08/2026 3:04 pm
Nope, I wake up at 3:45am and go to work.
Keep the suggestions coming! I appreciate what input you guys (gals, he/she, watever) can give.
what are you doing between 4 and 6 am, suggestion only, have 20 grams protein powder, go for a walk for 45-60 minutes, come home shower and have 3/4 cup of oats and another 20 gram protein powder around 5.30am this would be better if your not going to eat again until 9.00am.
this cardio will also replace the cardio you are doing after your weight sessions.
look at adding more veggies and even fruit (morning meals) into your diet, i would also ditch the mrp bar and have a solid meal before i trained.
a good idea is to write down 20 different foods you could eat every day without much problem.
than start putting meals together from that list, then work out your calorie requirements and adjsuting your portion sizes from there.
stay away from sugar, white flour based products and you should be right.
also i find it easy to have a fall back meal, if i was ever short of time and i needed to get a quick meal in i could have this in quick time. for me its oats and protein powder. soak your oats for 5 minutes in hot water than stir in your protein powder and scoff it down.
04/08/2026 3:25 pm
[QUOTE=alarmguy66;82585]Diet-
4am - 40 gram protein powder, 1/2 cup 2% milk
9 am - 4 boiled egg whites, 2 yolks
12 - 1.5 baked chicken breast
3:30 - 1 MRP bar, 30 protein, 23 carb, 8 fat
4:45 workout till 6:30
7 pm - 40 gram protien powder, 8 oz gatorade
8 pm - dinner (small portion of some meat, some fibrous veggies like green beans or a wrap, sourdough bread
Mate when I see your diet I almost Faint. Where is the 'real' food? To me I see 3 meals and the rest is just shakes and protein Bar. Honestly I dont think you eating nearly enough good food. Your body is use to eating this meal and you probaly wont see any real changes. Check your pm's I 'll drop you one.
Evo
04/08/2026 3:44 pm
Check your pm's I 'll drop you one.
Evo
Oh trust him, he'll send you a PM... Cause he sent your PM to me by mistake 😉 I hope Evo reads this ... Or else... :blackeye:
04/08/2026 4:06 pm
Oh trust him, he'll send you a PM... Cause he sent your PM to me by mistake 😉 I hope Evo reads this ... Or else... :blackeye:
lol, wheres my pm evo i am feeling a little left out now:)
04/08/2026 4:38 pm
ahh shit my bad. bloody lunch time rush
04/08/2026 5:26 pm
I need to find some other veggies I like, other than green beans. Im suppose Im gonna have to check the heatlh food store for some rice that has a lower GI than the standard rice.
www.glycemicindex.com use Basmatti as a comparison...
You are good to go.
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