diet- pre workout meal blueberry or cherry smoothie 1 cup granola
post workout meal- large salad with/ olive oil and 4oz salmon or large salad with olive oil and rice and beans
snack- sunflower seeds (vit e)
tea throughout the day
exercise 5 days a week m-f - stretching 1hour, cardio (heavy bag, stationary bike, jump rope) 1 hour; lifting upper body one day lower body next 1 hour
thank you. at my size more important than my weight is my body fat and my body fat % is as high as its ever been…I was 120/lean without meds…now I’ve put on 47 lbs of mostly fat…
you must be a pretty big guy @TheBest, maybe start with 220 and see how you feel.
and good luck to you…walking works, that’s how I got so lean last year, I hiked 10 miles a day without any other exercise
I was 305 lbs about 2 years ago. I agree that body fat % is really important. I wish I could exercise more. I’ve been 220 lbs with a low body fat. Now if I reach 220 lbs my body fat will still probably be high. I will post pictures if I reach 220 lbs or get close.
I think you looked great at 220 lbs @TheBest. Probably don’t need to go down to 185 lbs, but that’s up to you. Sounds like you’re still doing really well. I think I seriously need to lose a heck of a lot of weight, but me and my girlfriend are nuts about our junk food. I know what I need to do, but I think I’ve just gotten too complacent.