I’m 18, M, 5’7”, 130 lbs.
Ive lost 70 lbs over 6 months and I’ve gotten to a skinny fat stage. I’m still trying to lose body fat, but i want a more consistent diet and exercise routine. I’ve come up with the one below after about three months of trying things different rhings out and i’d like to know if this is effective. Note i have no time for weight lifting nor the money for super lean meals like brown rice and lean chicken breast and broc**** . I get all my food from the cafe I work at.
Workout:
-5 consecutive days a week
-2 comsecutive days of rest
-Done in a fasted state
-30 Minute Session
-High intensity interval jump rope + full body resistance training (30 secs on, 10 secs off)
Example:
30 Secs Jump Rope
10 Secs Rest
30 Secs Pushups
10 Secs Rest
This would go on for a circuit with other body exercises such as abs, pullups and lunges. I repeat that circuit 4 times.
Diet:
-Intermittent Fasting
-Wake up at 8 AM, first meal at 3 PM, final meal at 8 PM.
- 1 Cup of Black Coffee @ 9 AM and another at 2 PM before my workout.
First Meal:
-1 Cup Oatmeal cooked with water and mixed with 1 Cup Plain Greek Yogurt and 1 whole banana slices, 23 Almonds
-2 Boiled Eggs
-1 whole apple slices
750 Calories
Second Meal:
12” whole wheat wrap with two large leaves of lettuce, 6 oz of chicken breast, two slices of tomatoe, 6 slices of cucumber and a bunch of red onion and green pepper. No dressing.
800 Calories
Total: 1550 Calories.
Ive lost 70 lbs over 6 months and I’ve gotten to a skinny fat stage. I’m still trying to lose body fat, but i want a more consistent diet and exercise routine. I’ve come up with the one below after about three months of trying things different rhings out and i’d like to know if this is effective. Note i have no time for weight lifting nor the money for super lean meals like brown rice and lean chicken breast and broc**** . I get all my food from the cafe I work at.
Workout:
-5 consecutive days a week
-2 comsecutive days of rest
-Done in a fasted state
-30 Minute Session
-High intensity interval jump rope + full body resistance training (30 secs on, 10 secs off)
Example:
30 Secs Jump Rope
10 Secs Rest
30 Secs Pushups
10 Secs Rest
This would go on for a circuit with other body exercises such as abs, pullups and lunges. I repeat that circuit 4 times.
Diet:
-Intermittent Fasting
-Wake up at 8 AM, first meal at 3 PM, final meal at 8 PM.
- 1 Cup of Black Coffee @ 9 AM and another at 2 PM before my workout.
First Meal:
-1 Cup Oatmeal cooked with water and mixed with 1 Cup Plain Greek Yogurt and 1 whole banana slices, 23 Almonds
-2 Boiled Eggs
-1 whole apple slices
750 Calories
Second Meal:
12” whole wheat wrap with two large leaves of lettuce, 6 oz of chicken breast, two slices of tomatoe, 6 slices of cucumber and a bunch of red onion and green pepper. No dressing.
800 Calories
Total: 1550 Calories.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2uQnHQR
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