When I was 18 I lost about 80 pounds(even posted here), then, over the course of a dew years I gained some muscle mass and a lot of fat. An year ago I decided to call it quits and started a new diet and training program.
First 6 months were selective eating. I only ate chicken breast, eggs, fresh veggies and some small amount of nuts/olives, olive oil to cook with and fruit. Then I hit a plateau at around 84 - 86 kg and wouldn't drop any less. Then I calculated my macros and now I eat everything I want, as long as it fits them.
I train 7 days a week, but I do give myself a rest day here and there. During a single week I train with weights 4 times, I do sports 1 - 2 times, and 2 - 3 times HIIT.
Cheat days? Once every two weeks I make a FUCKING PIG out of myself. And I truly mean it, every Sunday I wake up at 6 - 7 am, eat some chocolate, finish sleeping, eat whatever the fuck I want during the whole day, on cooldown. I go to bed at 2 - 3 am, so it's a nearly 20 hr cheat day.
Also, I do fasting, which is TL;DR I eat after 12 - 13 h and try to train before that.
Any questions - ask away!
P.S. Pls, ignore the clutter in the pic.
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from loseit - Lose the Fat http://ift.tt/1R7oR2i
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