I just wanted to ask you what your routine (food and workout) looked when
you started and how it has evolved over your journey.
I filled my diet with alot of protein and alot of fruit primarily to lose the weight. I ate lean sources of protein like chicken, steak, turkey burgers, fish, egg whites, and non fat cottage cheese. Then whenever I wanted something to snack on I would skip the chips and go for an apple. My suggestion for what you should eat is lean protein like the ones I listed above, as well as complex carbohydrates such as oatmeal, brown rice, and whole wheat/ grain bread/pasta/tortillas. You should also eat healthy fats like nuts, olive oil, and fats in fish like salmon. With this combination of food your body will be energized all day and ready for you to work out and burn off any amount of fat you wish. For snacks go for fruit such as apples becuse they are relatively low in calories and they are very filling.
For post workout consume fast digesting carbs to refill muscle glycogen stores that have been depleted during the workout and also a quick digesting protein- you must do this as soon after your workout as possible, eat a banana or some rasins( about 30-40g of carbs) and eat 30-40g of protein(I suggest a whey protein isolate shake, I use dymatize elite, or a chicken breast or egg whites). this is exactly what I do.
I stay between 3-4 sets and 8-12 reps for each exercise
-biceps/triceps- barbell curls, dumbbell curls, hammer curls, preacher curls. pushdowns with rope, reverse pushdowns with bar, close grip bench, and skull crushers.
-shoulders/traps- dumbbell military press, reverse fly, dumbell side raise, dumbell front raise. upright row, barbell shrugs, dumbbell shrugs.
-back- deadlift, bent over row, t bar row, pull downs, cable row.
-legs- squat, leg press, weighted lunges, leg extension, leg curls.
-chest- bench press, flat fly, incline bench, dips. barbell decline bench.
-doing cardio for 30 mins a day 3-5 days a week will also burn a lot of fat!
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.