[Flabbibulin]

Im down almost 35 pounds since November (6'1, 225 to 190), and have really just followed a simple 2000 calorie diet + gym 4x a week plan. Still hoping to drop another 10. I don't have cheat days really, but there is at least one day a week where I get in closer to 3000 calories. One thing I monitor for sure is sodium intake! Try to get in 3-4 liters of water a day.

I was in shape at 180 most of my life until the last few years, so I think I had a lot of muscle memory to work with, plus the "know how" on how to get fit etc. I have never been a huge drinker, so avoiding alcohol has not been hard. I am ok with a couple glasses of wine a week, but stay away from beer, pastas, bread, and simple carbs in general. I am trying to eat 150+ grams of protein a day, but it can be difficult to consume enough protein. I supplement a rinsed out can of tuna or protein shake at least once a day, plus 3 well balanced meals. I enjoy protein bars, but aren't they really just a chocolate bar + 30 grams of protein? I can get a little hungry by 9 or 10 pm, but I am never starving like the deprivation diets.

As far as my workouts, I went right back into my old routine of bodybuilding each muscle group once a week, followed by 45 minutes of cardio. 4 day routine is Chest-Shoulders+legs-Arms-Back. I usually do 3-4 exercises/4 sets per muscle group. Am happy anywhere in the 8-12 rep range. I aim to burn about 750-850 calories in my cardio session after and usually don't get too carried away with keeping my BPM in the "fat burning zone". Usually stays around 130-140 though.

I am holding off on supplements until I get down to my ideal weight before I start focusing exclusively on adding muscle. At that point, I will likely start on glutamine and increase my diet to somewhere between 2500 and 3000 calories. All I am on now is my protein powder and a multi-vitamin.