Okay I have been putting this diet off for months. I have tried many other diets and none of them work. We are in the middle of a weight lost contest at work, and my weight and body fat % seem to be up and down weekly. When we started I weighed 192 and Im now down to 182, but its like I have lost the weight in the wrong places, including some muscle, but the body fat has barely changed. Starting at 23% and Im now at 19%! I would like to get this to at least 10%. I work out almost 4 days a week every week. So lets see how this works out. Im choosing the intermediate status for the diet. I work out at home, so the dips, and pull-ups will not fit into my program.
I have a full bench set, so I can perform the rest of the excercises. If anyone has any suggestions of variations of excercies I can substitute for the dips, and chin-ups please let me know!
Okay here are the beginning measurements!
Stomach at belly button:36in
Waist: 32 1/2in
Arms: L 14.5 in R 14.5
Legs: L 23 R 23
Calves L 14 R 14
I will upload beginning photos later!