(Updated) Below is my usual daily diet (Yesterday's at least). The question is, I'm not really sure if I'm eating too much or consuming too many calories. I lost some weight about 2 years ago. Not really sure how much, didn't keep track, but pant size went from 42 to 34. I sort of plateued and really want to finish it off, stripping off the junk over my abs and on my sides. Currently 5'11"/6', 185 lbs.

I ususally lift about 3-4 days a week (M,W,F,S), using 10-lb free weights. (I understand this may be too small. Maybe I should buy some heavier ones). On lifting days I bike on a stationary for about 10-15 mins (burning around 170 cals). On days I don't lift, I bike for about 20-25 mins (burning around 350/400).

I measured my foods yesterday as close as possible. But I could be off some.

Breakfast:
- (90 cal) 1 cup Kellogs Complete Wheat Bran Cereal
- (70 cal) Flax Seed on top of cereal
- (45 cal) 1 piece Pepperege Farm Light Style 7 Grain bread
- (60 cal) 1 tsp Peanut Butter no sugar added
- (160 cal) Milk
- (60 cal) 2 tbsp of 100% Gold Optimum On Whey Protein Powder
- (60 cal) 2 hard-boiled egg whites
- Berries (blueberrys or strawberrys)

Total (Approx 545 calories)


Snack 1:
- (250 cal) Natures Path Optimum Energy Bar
- (90 cal) Banana (occasionally)

Total (Approx 250 to 340 calories)


Lunch:
- (300 cal) 6-inch Turkey Breast sub from Subway (Whole Wheat, lettuce, tomato, cucumber, sweet peppers, spicy mustard)
- (~150 cal) Fruit salad (grapes, cantelope, pineapple, honeydew)

Total (Approx 450 calories)

Snack 2:
- (60 cal) Danon Light & Fit Yogurt or
- (~120 cal) Large apple
- (50 cal) Piece of Sargento Lo-Fat Sting Cheese

Total (Approx 110 to 170 calories)

Dinner:
Differs, but usually the following:
- (150 cal) Old-fashioned Oatmeal
- (70 cal) 2tsp Flax Seed
- (~100) Raisins
- (90 cal) 2 pieces of toast 7 grain bread
- (160 cal) Peanut Butter no sugar added
- (80 cal) 2% Lowfat cottage cheese
- (~60 cal) 2 hard-boiled egg whites
- (160 cal) Milk
- (60 cal) Whey protein

Total: (Approx 930 Calories? Yikes)

DAILY TOTAL: (Approx 2285 to 2435)

* I take 2 Natures Way Green Tea tablets daily (1 morning 1 night)
* Also take a Mens Formula Vitamin Daily
* Sometimes snack on Blue Diamond Almonds (no salt)


Thanks. You guys are great.

You should make another thread with your routine and look for some critique there as well.

As for the diet, I have no clue.

You should post your goals, it's hard to judge without knowing what you're trying to achieve.

Ill assume your cutting?

Please explain the 10lb workout, I cant fathom it. Perhaps if you are doing squat jumps or burpees or something holding weights to build explosiveness or muscular endurance, but if you're trying to retain strength while cutting fat, you should still lift heavy like you would on a bulking program. If you're doing classic weightlifting movements like squats and bench press, then the 10lb workout is incomprehensible to me. If you're trying just to burn calories, surely there are more effective ways of doing that with non weights related exercises.

I'm trying to cut weight from my stomach, obliques, and some around my back. About how much, well, its hard to say. Probably 15lbs, that would put me around 170.

As far as routine, I don't have a home gym or anything, just a stationary bike and some dumbbells (10 lbs). As far as why I lift, well, I can definitely see an increase in size in my arms and legs. I'm not looking to become a body builder, but lift to become more toned. I don't know if it helps with weight loss.

M/W/F/S
------------------------------
(2 sets each, 10 reps) MWFS
- Biceps Curl
- Triceps Kickback
- Pulldowns (Bent-over row)
- Bench Press (lying on back on floor)
- Long-Arm Weighted Crunch
- Crunch
- Pushups
- Military press
- Upright row
- Speed Rotation (for Obliques)
- Wood Chop
- Squats
- 10 Minutes on Stationary Bike, heartrate around 120, cals burned approx 170.

On days I don't lift, I ride the bike for at least 20 mins, burning around 400 cals.

you will get more replies if you do the work of figuring up the calories & macronutrients in your diet yourself.

call me crazy, but i cant see why your arms ang legs would increase in size using 10lb dumbbells. at this point you cna probably squat with at least 150lbs on your back. so why would your body have to increase its muscular size to adapt to 20lb squats? the same goes for everything else.

are you looking in the mirror as soon as you finish the set?

Losing 15lbs of fat is easy man

lets see where to start....hmm just pm me