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Over the last year I have lost 60lbs 215 to 155. Once the weight was gone purchased a Bowflex extreme 2 following their 3 day a week program cycling through the different muscle groups with 4 sets of 8-10 with as much weight as I can with proper form. Cardio is three days a week interval training for 20 minutes making it approximately 2.5 miles. My diet is breakfast banana, dried prunes, wheat toast with peanut butter and Pro complex protein shake with milk. Mid morning grapefruit. Lunch wrap with grilled chicken onions cheese or alike. Mid afternoon orange with peanuts and rasins. Dinner is a salad and a main coarse trying to keep it as low carb going into the evening. Is this under-eating? How does this program look for a 39-year-old male, looking to build some muscle? After the weight lost I looked thin. Four months into working out changes have happen. The top four abs are visible but numbers five and six aren’t. Body Fat is around 10% Arms have gained @ 1 inch and chest has gotten bigger, had to let out the chest heart monitor for the treadmill. Progress seems slow. Any help will be greatly appreciated.
Over the last year I have lost 60lbs 215 to 155. Once the weight was gone purchased a Bowflex extreme 2 following their 3 day a week program cycling through the different muscle groups with 4 sets of 8-10 with as much weight as I can with proper form. Cardio is three days a week interval training for 20 minutes making it approximately 2.5 miles. My diet is breakfast banana, dried prunes, wheat toast with peanut butter and Pro complex protein shake with milk. Mid morning grapefruit. Lunch wrap with grilled chicken onions cheese or alike. Mid afternoon orange with peanuts and rasins. Dinner is a salad and a main coarse trying to keep it as low carb going into the evening. Is this under-eating? How does this program look for a 39-year-old male, looking to build some muscle? After the weight lost I looked thin. Four months into working out changes have happen. The top four abs are visible but numbers five and six aren’t. Body Fat is around 10% Arms have gained @ 1 inch and chest has gotten bigger, had to let out the chest heart monitor for the treadmill. Progress seems slow. Any help will be greatly appreciated.
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