Quote:
Originally Posted by uniqueMR
Hello ALL,
I am trying to lose weight from past 18 months. With no luck 
Weight: 195lbs
Age: 33
Body Fat: 30%
Height: 5'9"
Fat Deposits: lower belly, lower back, love handles, face/chin
So from 2 weeks, I have been aggressive and started the following routine:
Treadmill: Morning and Evening (total of 800 calories burn/day) for 5 days/week. So total I am burning about 3500-4000 calories a week on treadmill.
Weight-lifting: once a week, burning 500 calories.
Give and take: I am burning around 4000 calories per week combined.
Breakfast: oatmeal/milk/nuts/peanut butter/honey, about 350 calories.
Lunch: pretty heavy lunch mix of meat or poultry, rice or bread, about 400-700 calories.
Dinner: snacking, about 200-300 calories.
I really want to get lean, fit, healthy, athletic body and be around 170lbs with body fat of 20-23%.
Please advice, comment. I am really struggling in losing 20 lbs.
THANKS!!!
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1. Cut the bad carbs: bread and rice. For breakfast ditch the milk oatmeal and honey. Try boiled egg whites, olives, cheese or Greek yogurt
2. Add low carb fruits like berries (doesn’t look like you have any fruits in your diet)
3. Substitute one of the treadmill sessions everyday with some weight lifting. Combination of aerobic exercise and strength training was found to be more effective for losing weight.
4. Careful with the meat (too much animal fat) substitute some of that with fish and egg whites
This is not a medical advice, just personal experience.