hilljd00's Journal - Bye bye wheelchair

[Rick Sanchez]

Hi guys,

I've finished uni fully now for 48 weeks minimum as I need to find placement work

Anyway... I am a 100% focused on my walking independent goal now. My target date is Christmas day in front of the whole family. My short time goal is major cutting as I have become fat, obese

Starting Stats:

Height: 5ft 8"
Weight: 10st 7/8
Chest: 35"
Stomach: 33.5"
Right Arm Bicep: 11"
Right Arm Forearm: 9"
Left Arm Bicep: N/A
Left Arm Forearm: N/A
Right Thigh Muscle: 19"
Right Calve Muscle: 12"
Left Thigh Muscle: 18.5"
Left Calve Muscle: 11"

My diet is healthy but excessive I think, well it must be for my stomach to expand this fast! This is a sample cutting diet menu that I have found an adapted slightly as I am not a fan of fruit, but if I have to be... So be it!

Monday
Breakfast: Half a bowl of branflakes and cornflakes with 300ml skimmed milk and 500ml orange juice.
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich on wholemeal bread.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, green beans, sesame seeds and oil. 70g brown rice.
Snack: 250ml skimmed milk, protien bar
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread. 200ml skimmed milk.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat

Wednesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple. Chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat

Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna niçoise salad: 100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1 can of tuna with beetroot. 1 low-fat yoghurt.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese and grapes.
Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat

Saturday
Breakfast: 2-egg omelette with cheese.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: 200ml skimmed milk.
Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat

Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit.
Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Lunch: Tuna sandwich on wholemeal bread. 1 pear.
Snack: Mixed nuts and fruit bar.
Dinner: Mums roast dinner
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat

I've edited the menu a bit but not lots because I'm seeking advice on what I can change out, I'm not a big fan of fruit mainly due to the texture of it!

What exercises should I be doing to maximum cuttung? Should I have rest day(s)? Should I do exercise bike every day?