Weight loss progress after 4 weeks

[newone09]

I wanted to post progress that I have made since I started working out again this year. I got back into the gym on January 19th after taking a 1 year of laziness. That’s right laziness because that’s exactly what it was. starting weight at 6'0"was 230lbs and 4 weeks later I am at 225lbs. I got a body assessment done by healthcenter trainer at work yesterday and here are some of the results over the past 4 weeks:

1/19/09
Body weight= 230lbs
Body fat% = 24.9%
Lean Body Mass= 173lbs
Waist = 41 inches

2/16/09
Body weight= 225lbs
Body Fat% = 19.7%
Lean Body Mass = 181 lbs
Waist = 38 inches

I was so excited when I saw these results because it showed that hard work is paying off. short term goal when I started working out again was to reduce body fat% to 15% by April 19th. I am on way to reaching this goal. I was big into working out while in college, but never had clean eating habits to see these kind of results. Thanks to Swanso for posting “Read before posting to save me and you a lot of timeâ€

[Boss Man]

5:30am – 1 Flaxseed oil capsule and Protein shake(1 scoop of whey protein isolate, 1 pack of original no-sugar oatmeal, ½ cup of blueberries, 1/2 cup 1% milk)

(If you keep the Blueberries spaced, and you eat them 10-15 minutes pre-meal, you could get better digestion, then you can have the rest of the food.)

8:30am - 3 egg whites and 1 whole egg scrambled, 1 cup of fresh fruit(choose from peaches, strawberries, raspberries, orange, or cherries), 2 cups of water

(Same thing with the Fruit here too.)

11:30am – 4oz of turkey breast, 2 slices of whole wheat bread, veggies or salad, 2 cups of water

(Good choice.)

2:30pm – 6oz no-fat yogurt, 1 oz of almonds

(Not bad.)

4:30pm – Train

6:00pm – Protein shake, ¾ cup of bran cereal with ½ cup of 1% milk

(Milk will slow down shake digestion by increasing calories, Casein content, and enzyme activity, so use water with the shake instead of Milk.)

8:30pm – Solid protein(fish, chicken, or lean beef), salad, 2 cups of water

(Good choice.)

[swanso5]

move to full bosdy workouts and you'll be golden

[newone09]

move to full bosdy workouts and you'll be golden

Swanso,
When you say full body workouts, are you referring to working the entire body in one training session?

[swanso5]

i most certaintly am