Quote (BeastOf_TheEast @ Mar 4 2013 11:39pm)
yes i am measuring with measuring devices.
my training sessions for lifting are usually about an hour. train tuesday (main lift bench) wednesday (main lift deadlift) friday (overhead press) and saturday (squat) all followed my a bit of assistance exercises.
my cheat meal is chinese food typically consisting of chicken, broccolli, and rice (which is why i really dont think its that bad...its about 2 cups of chicken and broccolli mixed together with about a cup of rice)
i do have to say i proabably dont consume nearly enough water, but i will admit i do drink diet soda/diet iced tea which i really should be cutting out.
what is CKD? i don't do any intense cardio, i only hit the weights.
edit: i can post pics. i think i have quite a bit to lose, not just a few "last lbs"
double edit: im all for a new diet as long as the foods are simple like i posted, i really dont wanna have to go out and buy a bunch of other stuff. i wanna perserve muscle mass which is the reason behind me doing a strength routine (5/3/1) but i just wanna lean out for summer so i can have fun bulking the proper way this time
Based on what you told me I believe the solution would be the following:
1. Reduce carbs, increase fats/protein.
2. Increase physical activity levels to 5-6 days a week, instead of 3-4.
3. Add 20 mins of cardio at the end of each workout in the terms of HIIT (2 min walk, 2 min jog, 30 second sprint, repeat)
4. CKD = cyclical keto diet - this is basically a zero carb diet (except for some green veggies) for 7-14 days, followed by 1-2 days of carb up, then another 7-14 days of zero carbs. This diet is extremely effective in burning fat, because when you deplete all glycogen stores, your body uses fat as energy instead of sugar.
5. Get rid of the diet soda and increase water intake to 1 gallon per day, minimum.
Let me know if you want me to make you a customized diet/workout routine...or if you'd prefer to make your own with just my basic specifications.