this is my diet below since 9-jul until now. tracked every calorie and activity. used scale, no snacking or uncounted calories or whatever. I just wanna lose weight and get to 20% bodyfat or so, weight loss has been so hard for me always and want any tips. I dont wanna do 100% strict olympia level diet, because I tried and it didnt work. im still trying to eat relatively clean though. I know my protein is relatively low, but i tried high protein and low protein and no difference in weight loss or muscle building. I build muscle easily and im happy with the muscle I have, I just wanna cut the fat
9-jun-tues-226lbs
2egg,eggwhite,oil,banana
80g beans, 180cal fish, 60cal rice
breast 40cal ketchup, 40cal date, banana
thigh,leg,40cal ketchup
40cal ketchup,130g rice,tuna
traps, 15min walk
1710
wed-223.5lbs
220cal oats,140cal dates, 180cal protein
banana 180calfish
80cal icecream,breast, 60cal olives,120g beans
240cal popcorn
tuna, 60calketchup,125g rice,200cal chocla,80caldates
15min bike
2180
thurs-226lbs
80cal oil,90cal eggwhite,120cal eggs, 140cal bread
30cal raisin, 220cal oats,180cal protein, 135cal nuts
120cal tuna 40cal ketchup 270cal popcorn
100cal beans,200cal breast,100cal wing, 40cal ketchup
170cal bread 120cal protein
170cal beans 180cal fish
2500
35min walk shoulders
fri-224.5lbs
75cal eggwhite,53cal oil 100cal coleslaw
80cal dates
300cal breast,200cal leg,30cal ketchup, 200cal hotdog, 200cal bread,100cal extra,200cal sweet,30 cal olive
30cal drumstick,300cal breast, 150cal sweet
2048
15min walk arms
sat-224lbs
230cal choc, 95cal bread, 80cal oil,120cal egg, 90cal eggwhite
120caltuna,100cal coleslaw, 50cal salad
260cal leg,30cal salad, 140cal babana
280popcorn
140cal banana, 110cal oat, 200cal protein
85mins walk chest
2045
sun-223.5lbs
60cal oil, 65cal eggwhite, 145cal bread, 100cal cracker, 120cal egg
280cal banana, 180cal popcorn
460cal breast, 80cal hotdog
240proteincereal, 240crackers,80cal dates
2050
55min walk, back
mon-222lbs
60cal oil,60cal eggwhite,120caleggs,135cal bread,30cal cheese
170cal banana
30cal fish,40cal cheese
500cal pasta, 120 cal breast
100cal thigh
140cal cereal
130cal banana, 100cal drmstck
1735
45min walk
tue-222lbs
170cal breadcream,120cal protein
120cal banana
30cal mustard,300cal breast
80cal dates
100cal oil, 150cal popcorn
600cal half chicken,100cal garlic paste
100cal wing
1870
5min walk
wed-221lbs
200cal breadcream,180cal prtn pwdr
120cal prtnpwdr,230cal breadcream
150calbread,60cal oil,40cal cream,120cal egg,50cal eggwhte
215cal choclte
100cal dates,200cal chkn leg, 60cal chps
230cal ppcrn
300cal breast
2255
chest shldrs arms 13min bike
thurs-221.5lbs
120cal prtn pwdr, 300cal cinmn bun
50cal milk, 300cal cinmn bun
300cal potatoe, 300cal breast, 150cal banana, 30cal ketchup
120cal tuna 160cal sauce 100cal extra
1930
fri-221.5lbs
120prtn pwdr, 450breadcream
60cal oil, 60cal egg, 70cal eggwhte,150calbred
70cal egg, 100cal chclte, 130breadjam
205cal chkcn, 110bredcrem
200cal ppcron, 70cal drmstck
80cal apple
1000cal fried chckn
190cal chkn
60cal popcrn
3325
65min walk, 20min bike,back
sat-221.5lbs
130prtn pwdr, 346bredcrem, 80cal chkn
500cal popcrn, 300cal breast
250cal brest 140cal banana
1745
sun- 222.5lbs
115cal pear,60cal oil, 60cal egg, 70cal eggwhite, 150cal bread, 30cal cream
160cal banana, 35cal strawbrey, 180cal prtnpwdr, 60cal milk
300cal braest, 60cal sauce
240cal popcrn
120cal tuna,85 cal sauce
240cal breadcream
1965
legs, 20min bike
9-jun-tues-226lbs
2egg,eggwhite,oil,banana
80g beans, 180cal fish, 60cal rice
breast 40cal ketchup, 40cal date, banana
thigh,leg,40cal ketchup
40cal ketchup,130g rice,tuna
traps, 15min walk
1710
wed-223.5lbs
220cal oats,140cal dates, 180cal protein
banana 180calfish
80cal icecream,breast, 60cal olives,120g beans
240cal popcorn
tuna, 60calketchup,125g rice,200cal chocla,80caldates
15min bike
2180
thurs-226lbs
80cal oil,90cal eggwhite,120cal eggs, 140cal bread
30cal raisin, 220cal oats,180cal protein, 135cal nuts
120cal tuna 40cal ketchup 270cal popcorn
100cal beans,200cal breast,100cal wing, 40cal ketchup
170cal bread 120cal protein
170cal beans 180cal fish
2500
35min walk shoulders
fri-224.5lbs
75cal eggwhite,53cal oil 100cal coleslaw
80cal dates
300cal breast,200cal leg,30cal ketchup, 200cal hotdog, 200cal bread,100cal extra,200cal sweet,30 cal olive
30cal drumstick,300cal breast, 150cal sweet
2048
15min walk arms
sat-224lbs
230cal choc, 95cal bread, 80cal oil,120cal egg, 90cal eggwhite
120caltuna,100cal coleslaw, 50cal salad
260cal leg,30cal salad, 140cal babana
280popcorn
140cal banana, 110cal oat, 200cal protein
85mins walk chest
2045
sun-223.5lbs
60cal oil, 65cal eggwhite, 145cal bread, 100cal cracker, 120cal egg
280cal banana, 180cal popcorn
460cal breast, 80cal hotdog
240proteincereal, 240crackers,80cal dates
2050
55min walk, back
mon-222lbs
60cal oil,60cal eggwhite,120caleggs,135cal bread,30cal cheese
170cal banana
30cal fish,40cal cheese
500cal pasta, 120 cal breast
100cal thigh
140cal cereal
130cal banana, 100cal drmstck
1735
45min walk
tue-222lbs
170cal breadcream,120cal protein
120cal banana
30cal mustard,300cal breast
80cal dates
100cal oil, 150cal popcorn
600cal half chicken,100cal garlic paste
100cal wing
1870
5min walk
wed-221lbs
200cal breadcream,180cal prtn pwdr
120cal prtnpwdr,230cal breadcream
150calbread,60cal oil,40cal cream,120cal egg,50cal eggwhte
215cal choclte
100cal dates,200cal chkn leg, 60cal chps
230cal ppcrn
300cal breast
2255
chest shldrs arms 13min bike
thurs-221.5lbs
120cal prtn pwdr, 300cal cinmn bun
50cal milk, 300cal cinmn bun
300cal potatoe, 300cal breast, 150cal banana, 30cal ketchup
120cal tuna 160cal sauce 100cal extra
1930
fri-221.5lbs
120prtn pwdr, 450breadcream
60cal oil, 60cal egg, 70cal eggwhte,150calbred
70cal egg, 100cal chclte, 130breadjam
205cal chkcn, 110bredcrem
200cal ppcron, 70cal drmstck
80cal apple
1000cal fried chckn
190cal chkn
60cal popcrn
3325
65min walk, 20min bike,back
sat-221.5lbs
130prtn pwdr, 346bredcrem, 80cal chkn
500cal popcrn, 300cal breast
250cal brest 140cal banana
1745
sun- 222.5lbs
115cal pear,60cal oil, 60cal egg, 70cal eggwhite, 150cal bread, 30cal cream
160cal banana, 35cal strawbrey, 180cal prtnpwdr, 60cal milk
300cal braest, 60cal sauce
240cal popcrn
120cal tuna,85 cal sauce
240cal breadcream
1965
legs, 20min bike
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