I'm a 21 year old male weighing in at around 180 LBs (Down from 215 about a year ago, >250 3 years ago), 5'10", somewhat lean but built, Size 34-32 Waist, American Medium for top, and I haven't gotten a body fat % reading in awhile, but that can be done soon and updated. I still have some fat around my waist and under my chest that I'm trying to get rid of.
My current schedule is as follows;
-6:30 wake up, breakfast, work by 8
-8-12:45: work
-10 AM: snack
-12:45-1:45 Lunch break
-1:45-5: work
-4:30 PM: Snack
note:I work in an office.
Afterwards, I do a cycle of Back & Triceps, Chest & Biceps, Shoulders & Traps, and Legs & Lower Back(every other leg day, I do heated yoga for athletes since I have horrendous flexibility and already got injured once) I also already have very built legs.
Each non-yoga day is 2.5 hours of gym;
I alternate between treadmill and abs. for treadmill days I do two 5 minute cardio sessions with a 11.5 minute mile/cooldown on an incline at the end. *For ab days, I start off with a 5 minute half mile, then 30 minutes of abs at the end of my workout. *I then go home, cook, do whatever and sleep.
My current diet is as follows;
Breakfast (around 7 AM): 3 eggs, either a piece of whole wheat toast or whole wheat tortilla with healthy choice butter. A smoothie with almond Milk or 2% milk, ON Gold Standard Whey Protein (1 scoop), blueberries, and cinnamon.
Morning Snack: HEB Brand flavored Greek Yogurt (any suggestions since I won’t be able to buy this for long, and if I can get away with a flavored one, please)
Afternoon Snack: Either a Stabilyze or Zone Perfect Protein Bar
Post workout: 2 scoops of aforementioned protein with cinnamon in water
My lunches and dinners are based off of a rotation of the following proteins I buy in bulk at Costco (I’ll even put them in the order of which I eat them)
-
Tuna Salad: 2 cans of tuna, 2 tablespoons of mayo w/ olive oil, garlic sriracha, capers, 3-4 pickle chips, and maybe some garlic olive oil
- NOTE:I will never have this for dinner. any time I eat tuna salad, it’s for lunch. I rotate all the other meats around this.
-
Costco Turkey or Salmon Burgers: 35g of Protein per patty (2 patties if Lunch, 1 if Dinner)
-
Wild Alaskan Salmon: 35g of protein per piece (2 if Lunch, 1 if Dinner)
-
Costco boneless & Skinless Chicken Thighs: 20g of Protein per piece (2 pieces per meal)
-
Costco Tuna Steaks (trying to find an alternative, the ones at Costco are nasty): 35g of protein per piece (2 if Lunch, 1 If Dinner)
For cooking, I always use a grill (where applicable) For seasoning and flavor, I have a bunch of different combinations and never go heavy on the condiments:
-
I will usually marinate in a blend of hot sauce, worcestershire sauce, and garlic powder. I’ll SOMETIMES put a blend of baby rays BBq sauce and chili garlic sriracha as a condiment.
-
Mix of teriyaki and chili-garlic sriracha (I usually use this on the fish)
-
Blend of different olive oils and pesto
-
Just olive oils, sauerkraut, lemon, a special seasoning (will find ingredients), and chilis
This has, seemingly, been working for me all summer, as I’ve been told that I look leaner. I don’t have any quantitative data to support the claim though.
Unfortunately, I will probably have to cut my work outs by an hour once school begins. I am trying to shed that little bit of stubborn fat on me. Any comments on what I should be having for snacks? Cost-efficient and edible nutrition bars I should be having instead? Please feel free to comment where I should probably make adjustments.
submitted by
Kikomachaca
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Maximise your effort
Matrix Diet Whey
While you're on the go
Carb Killa High Protein Bar 60 g - Caramel Chaos, Pack of 12
At home...
Kettlebells! 
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