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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...