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2005/09/24, 11:04 AM
Short story, about 5 years ago I gained a massive amount of weight about 150 lbs. or so. I have done pretty good talking it back off 110 lbs. LOST. But for the last couple of months, I'd say 3, I can't loose. I do cardio 5-6 times a week for 45 mins, and lift weights 4 times a week split, Its basically the same 12 week split thats on this site. I'm really starting to get frustrated, I know I'll never get back down to 180 as i have put some muscle weight on, but I would like to get rid of the extra luggage. Thankfully after gaining all that weight I don't have the hanging skin, so its not surgery needed to loose weight. I eat pretty healthy I think, this is my daily menu:
Breakfast
1.25 Cups oatmeal
calories - 200 kcals carbs 36 g pro 7 g fat 3 g
5 Egg Whites
cal 85 kcals carbs 0 g pro 20 g fat 0 g
1 Eggs
calories 90 kcals carbs 1 g pro 9 g fat 5 g
10 Olives, Black
calories - 74 kcals carbs 5 g pro1 g fat 6g
Snack
1/2 Cup Cheese, cottage, lowfat, 1% milkfat
calories - 82 kcals carbs 3 g pro14 g fat 1 g
5 Olives, Black
calories - 40 kcals carbs 3 g pro 0 g fat 3 g
1 Apples,
calories 74 kcals carbs 19 g pro 0 g fat 0 g
Lunch
1 Cup Beans, kidney,
calories - 225 kcals carbs 40 g pro 15 g fat 1 g
1 Cup Spinach,
calories - 83 kcals carbs 14 g pro11 g fat 1 g
1.5 Cans Tuna fish: canned in water (chicken of the sea)
calories 210 kcals carbs 0 g pro 45 g fat 3 g
1/2 Tbl Oil, Olive, Extra Virgin
calories - 60 kcals carbs 0 g pro 0 g fat 7 g
Snack
1/2 cup Cheese, cottage, lowfat, 1% milkfat
calories - 82 kcals carbs 3 g pro 14 g fat 1 g
5 Olives, ripe Black
calories 40 kcals carbs 3 g pro 0 g fat 3 g
1 Cup Grapes,
calories 62 kcals carbs 16 g pro 1 g fat 0 g
Dinner
6 oz Chicken, breast
calories 231 kcals carbs 0 g pro 43 g fat 5 g
1 Cup Beans, kidney
calories - 225 kcals carbs 40 g pro 15 g fat 1 g
2 Cups Brussels sprouts,
calories - 76 kcals carbs 16 g pro 6 g fat 1 g
2 Cups Lettuce
calories - 14 kcals carbs 3 g pro 1 g fat 0 g
1/2 Tbl Oil, Olive, Extra Virgin
calories - 60 kcals carbs 0 g pro 0 g fat 7 g
Total calories 2012cal
Total protein 204 g
Total Carbs 202 g
Total Fat 51 g
I also take a multi vitamin daily. I also take 500 mg of mag. , 50 mg of zinc,and 50 mg of B-6 every night,I also take 3 capsules, about 3000 mg, of omega 3 daily. I have read through some of the message boards, and there seems to be some very knowledgeable individuals in these forums.
Any insight, advice specific help would be greatly appreciated.
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Pain is just weakness escaping the body.
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