this is my intake for one day. i started this 2 weeks ago i am dropping about 1.5 lbs. per. week. maybe it will help you.
5:00 am. 40 grm. whey protein, 3 raw eggs, 2 tbl.spn flax seed oil.
7:00 am. chicken breast,3 scrambled egg whites, 1/2 cup oatmeal
10:00 am 40 grm. whey protein
12:00 pm. chef salad. whatever dressing i want.
2:00 pm. 40 grm whey protein
5:00 pm 2 slices eziekele bread cinnamon raison, natty pb, sugar free rasberry jelly.
7:00 pm chicken breast, yes ! more dam chicken! . 1/2 cup brown rice, steamed veggies.
9:00 pm 1/2 cup fat free greek yogurt, sugar free rasberry jelly, somtimes i put trail mix or blue berries in this. yummy !!
10:30 pm 40 grm. whey protein
11:00 pm bedtime !
whey protein = dymatize elite, rich chocolate
nutrional breakdown
protein = 385 grams
carbs = 120 grams
fat= 60 grams
cardio = 1 hr.3 x week/ treadmill, speed 3.7, incline 15%,
deadlifts = 2 x week, 5 sets/ 5 reps.
legs = 1 x week, leg lifts 4 sets, 10 rep,8 rep, 6 rep,4 rep. hamstrings 3 sets. 12 reps. squats 5 sets/ reps 10,8,6,4
dips = 3 sets to failure.
pullups = 3 sets, 10 reps
age = 45
ht.= 6ft.
wt. = 200
bodyfat = 18.03
goodluck !!!