Hello. So let me just put my information here real quick:
- Age: 26
- Height: 5`9
- Pounds: 228 lbs
- Bodyfat: 25% BF
- My goal: Lose weight (tone up)
- How long have you been exercising: I exercise and lift weights with my friend a few times a week. Thats about it. But through this website and Scott Herman, I have found out that i am probably not eating enough of what my body needs in macros...
- BMR at rest: 2185 calories/day BMR in motion: 3388 calories/day
- Calorie goal: 3138 Protein: 257 Fat: 94 Carbs: 316
- No injuries or restrictions
So there are the details and my goal. Right now, im doing the 12 Week Fat Loss Home Program. I started last week and they do make me sore and they work. But now im looking into doing some of these HIIT 15-20 minute workouts im finding on the site and i did one after my lower body yesterday and it was exhausting. So any advice on the workouts from anyone would be appreciated. And is it ok to do the HIIT workouts about 3-4 days a week after Abs, Upper, or Lower? Or do i need to drop the HIIT days?
So my Meal plan im still trying to figure out. Im gonna show an example of yesterday what i have eaten and it added up close to 2600 calories. Oh, and the macros im currently using are
Proteins: 270 g. (40%)
Fats:105 g. (35%)
Carbs:169 g. (25%)
Another thing is that i have a weird schedule also. I work 12 hour days Wed-Sat 7am-7pm and Thur-Sat 7am-7pm alternating weeks and am off Sun-Wed and Sun-Tues alternating. Where i work they have a cafeteria and they have decent food. I just have to search for what I specifically need. But my home meals can stay the same. I just need some guidance from anyone who will help please. And also I find it difficult to pack calories on without adding a few more carbs unless there are seeds or other fat foods that i can add to add more calories. And one last thing is that I get so discouraged sometimes because I've been overweight and unfit most of my life. It's really hard to see any kind of results when I look in a mirror. I pay too much attention to the scale which can lie also.
This is just one day. I can change it up if needed on my days off...