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I've lost 43lb in the last 8 months - down from 205 to 162 (I'm 5'10") I am trying to get to very low fat %. I do extensive rowing and jiu jitsu, with some squash and have followed a very careful diet with calorie counting. it has worked for me.
The key is counting calories (keep it < 1700 cals per day and log everything! I use the 2020lifestyles app) and staying ahead of your hunger. Always eat right before you start feeling hungry.
Breakfast:
8am Protein Shake (MusclePharm Combat - Caisen protein is critical since it keeps you full)
Lunch:
11am - Chicken Salad (About 300 cals), or Turkey Sandwich (400 cals) - Some kind of protein but keep meal less than 400 cals
Snack
3pm - Tall Non Fat Latte and Protein Shake
Dinner
6pm - Keep total meal <400 cals
I can lose 2lb a week as long as my daily caloric intake is <1700 cals.
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