I used to be a national, competitive swimmer - University put a stop to that. So from a 11st, 6ft swimmer I turned into 16st 12lbs after 3 years. I decided to start my gym work to get this under control last month and have just lost 1 stone (now weighing at 15st 12lb on today's date).
I would like to try and decrease my weight quicker. To me, a stone a month is very slow, when I'm trying to get back down to at least 12st with muscle mass.
This is my diet:
- Porridge with protein powder (breakfast 8.30PM)
- Chicken Salad (lunch 1PM)
- protein bar + 2x pre-work out tablets (~6PM)
- Chicken + rice (dinner 8:30PM)
- about 2-3 litres a day of water
Cal intake a day ~1600
I have not swayed from this for the whole month.
I have a trainer who focuses on my muscle gain every 2 days a week, and then the rest of the days I do cardio by myself to burn between 400-500 cals. I do have 2 rest days in the week. So thats 2 days muscle, 3 days cardio, 2 days rest.
Am I doing this right? I always used to just swim so doing gym to lose weight is weird to me and I don't really know if I am burning too much, not resting enough, eating too much / less.
Any advice is greatly appreciated.
Edit: My cardio is basically the rower with 45 seconds medium intensity with then 15 seconds high intensity for sets of 20 mins with a break between until I reach the cal goal count.