Hi. I've been working out for about four months now and have seen some good gains in terms of my lifting, but I have not seen much change in terms of weight loss. My workout routine consists of four days of weightlifting using a superset system, three supersets working complementary muscle groups, with each muscle group being worked once per week. I follow my workout with twenty minutes of running on a track three times daily.

My nutrition I have not been as systematic about. I started at about 230 lbs. with approximately 20% body fat (6'3"). I am currently at about 225 and 18% body fat (measured about three weeks ago). I have been practicing a mostly whole foods diet with four to five small (size of my fist) sized meals. I take a multivitamin daily.

I plan to start keeping a journal and cut out most if not all processed foods. My goal is to get around 10% body fat and maintain that. I don't have much experience with watching my diet closely. Any good advice would be appreciated.

Thanks in advance.

T

I plan to start keeping a journal and cut out most if not all processed foods. My goal is to get around 10% body fat and maintain that. I don't have much experience with watching my diet closely. Any good advice would be appreciated.


My advice for tracking food, get this spreadsheet:
http://forums.johnstonefitness.com/showthread.php?t=5999

I've found that spreadsheet created by Adi and stickied on the nutrition forum to be an enormous help in tracking my calories and macro nutrient percentages. I've tried hand-written food journals before and always gave up on them pretty quickly. But this spreadsheet is different. Once you get the menu tab filled out with your usual meals, it becomes really easy to track your nutrition on a daily basis.

Give it a shot, and good luck.