Wheat bread is a good start, but I would just consume bread with a good serving of whole grains, and also make sure it has no HFCS. I see you are eating salad every day, but is that the extent of your vegetable consumption? Do you put any vegetables in your salad? Try getting some green vegetables in with your dinner as well. Your breakfast isn't that healthy. Keep the sausage kolaches for a day you designate as your cheat day, and avoid bagels. Eat some eggs and learn to love oatmeal as well. What are you drinking throughout the day? Get rid of the sodas, fruit juices, gatorade etc. Stick to lots of water, some coffee and tea if needed. Focus your weightlifting around compound exercises such as squat, deadlift, bench, overhead press, chinups...
if you're trying to cut then you should eat NO breads at all. Basically no flour related foods such as tortillas either. Also, no white rice either, stick to brown rice only. I'd recommend you eat these foods: breakfast: greek yogurt, fat free milk, oatmeal, banana lunch: lean chicken breast, steamed veggies (broccoli, carrots, peas) dinner: lean beef, steak, salmon fillet, avocado, beans for snacks just have some almonds, nut mix and try to stick to low fat things
I would not recommend compound lifts over the internet. We dont know what kind of shape his posture/alignment or core is in. If its not good, compound lifts will force him to compensate and lock him into bad positions, which can lead to injury. Unless you have someone experienced in compound movements that can teach you correct form or approve of your current form, i'd start with something easier. I'm not saying you should do leg extensions instead of squats, but opt for squats on a machine instead of on a rack.
lol, you are still pretty fat. You shouldn't have to "cut" to lose fat, and don't cut down on any exercise especially lifting.
Once you get your calorie count down in a log, we can examine it. You could work out 2 hours a day and still get fat. It's all about a caloric deficit. I am speaking as someone that has lost and gained 40 lbs within a year.
That is some expensive ass caffeine. Seriously, no insult but you are no where near the need to get special diets or techniques to lose more fat. You currently have a long ways to go and can see major improvements with just normal routines and a cleaner diet. You will get stronger and lose fat pretty easily at your level.
why? Wheat bread has a high glycemic index, meaning it will spike your blood sugar. High blood sugar will kill you, unless your body secretes enough insulin to counteract it. Do this enough and you develop insulin resistance and diabetes. Insulin suppresses fat from leaving fat cells. Eating fat does not spike your blood sugar and does not suppress fat loss. Get a blood glucose meter, they are under $20 at any drug store. Check your fasting levels (like when you wake up). Try eating wheat bread or oatmeal and check your levels an hour later. Some people's bodies can handle it better than others. If your blood sugar spikes to 150 mg/dl an hour after eating a whole wheat bagel, you are at risk for diabetes and will significantly inhibit your ability to lose fat. This is a great link to do a baseline test.
unless you eat this bread with an egg and some milk. Or bacon and cheese. This thread should not devolve into a extremely scientific debate on nutrition, the OP isn't pushing the envelope on anything. If he eats well rounded meals that are clean and does strength training, a young guy can get in much better shape easily.
We're a similar build. Cutting diets are a specialty of mine. When I'm on a desk top cpu tomorrow I'll write up a cutting diet I'm doing and some info to help you understand some of the basics better. Your diet sucks bad and there is some hit and miss advice here. In meantime, help me help you. What time do you wake up and go to sleep on average?
The number one thing you need to focus on is nutrition. It doesn't matter what you do in the gym, if you are not eating the right foods you'll always fail. Just stick with 5-6 meals a day and reduce your carbs after lunch. Your carbs should only be coming from fibrous (greens) carbs in the afternoon. Eat only complex carbs for breakfast and lunch like oats, brown rice or yams. As for cardio, I recommend HIIT. Do it at least 3 times a week for about 30 minuites depending on your physical ability. If your not sure what HIIT is, just google it and you'll find all the info you need. For weight training, stick with mostly compound movements and try to hit the gym 3-4 times a week. Losing body fat is no easy task so you have to work for it. If it was easy, we all would be walking around showing off our abs. Almost forgot, no alcohol either, sorry buddy. Good luck!
