Im 5'9, 170 lbs. I put on about 30 lbs (150 lbs --> 180 lbs) last summer and slowly went down to 170, keeping most of my gains. Ive been at 170 for a while now. I eat pretty clean and ive been getting better about doing my cardio (usually 40 min-1 hr uphill walks, 30 min-1 hr recumbent bike sessions, track sprints or 20 minute fast speed (9 mph-10 mph) treadmill a few days week). I used to use more supps, but i feel they are a waste of money and they either dont do anything (its better just to get what you need from whole foods when possible) or once you stop taking something its effects dissapear (creatine in my personal experience). Basically my primary goal is to lower my bf% (im around 11-12% shooting for around 8%), and to keep my muscle mass relatively intact. Nothing special here except a clean diet, some cardio and lifting. Also one thing ive noticed is that as ive restricted my diet a little bit more (mostly just eating less), i really dont have enough energy during my workouts. maybe i need something preworkout (again i like to stay away from supps as much as i can).


Cardio (30-60 minutes, 3-5 days a week)
Rotation (1-2 each session, i.e. punch outs with jump rope or burpies, erg intervals with jog or uphill walk, track sprints with jumping jacks or just one for longer):
Jog
Uphill walk
Jump rope intervals
Erg intervals
Boxing rounds intervals
Punch-outs
Track sprints
Burpies
Jumping jacks

Meal 1
grapefruit
cup fiber one
cup cottage cheese
1 cup green tea

Meal 2
Homemade protein bar (per bar):
serving almond butter
cup oats
cup skim milk powder
.375 scoop vanilla whey protein

8 oz water

Meal 3
Salad:
cup Chickpeas
cup Kidney Beans
cup red peppers
2 whole eggs

8 oz water

Meal 4 (Pre Workout) (1 hr-1.25 hr pre workout)
1 chicken breast/turkey breast
cup brown rice/whole wheat pasta/1 sweet potato

8 oz water

Lift (45 min-1 hr)
Schedual: Chest&Abs/Back&Traps/Off/Tris&Shoulders/Legs&Abs/Off/Bis&Forearms

8 oz water

Meal 5 (Post Workout) (15-30 minutes post workout)
cup oats
3 slices 100% stone ground whole wheat bread
1 cup cottage cheese

8 oz water

Meal 6
2 whole eggs
4 egg whites
cup spinach
cup mushrooms
cup red pepper
cup onions
cup mozzarella cheese

8 oz water

Meal 7 (Pre Bed)
cup cottage cheese
serving walnuts/almonds
cup broccoli/asparagus

8 oz water

Stats:
70 g fat (627 cal, 28%)
218 g carbs (698 cal, 32%)
221 g protein (862 cal, 40%)
Total: 2321 cal
1.89 L water

My meals might be too backloaded (too small in the morning) and totals might need to be fixed (more cals, fewer carbs, more protein). I cant get enough cottage cheese though and i just need to find somewhere to get it in bulk (i always wash it down to just the curds). Meal 3 needs some work, but that will depend whats avaliable at the salad bar ill be eating at. any suggestions/questions are welcomed.