Need some help. let's see how it goes.
38 years old, 6'4" and 345 (down about 15 pounds since getting back after it). Playing weight in college was 275. I've never been much of a lifter, just country strong I guess.
Anyways, several years ago I got up to 370+, lost 130 pounds over the course of a year and got down to 242. Back surgery and my wife's 3 total knee replacements later I have put the weight back on. I'm still very athletic, just heavy.
Here is what I do currently:
Mondays - 530AM - 30 minutes cardio minimum (elipical, bike, etc.), sauna 45-60 min
Tuesdays - 6AM - Dads on the Go class - Full body - 5 stations - 5 sets. Combination of weights, cardio, etc. Sauna 45-60
Wednesday - 6AM - 30 minutes cardio minimum, sauna 45-60
Thursday - Dads class, sauna
Friday - Raquetball, 90 minutes continuous. I play at a high level so lots of energy exerted, hour of steam room
Saturday - 8AM - Cycling class, 50 minutes, sauna
Sunday - off (but active with softball/coaching/etc.
Currently I am on prescribed Phentermine, 37.5mg. I had a ton of success with this previously as you can see from the weight loss before.
Wake up - 1 slice wheat toast, pb, 1 banana sliced on it. This is what I have been eating every AM before working out over the last couple weeks.
After workout - Chocolate protein drink - Odwalla brand. 15.2 oz, 410 calories, 32g protein
mid-AM snack - fruit (pear or orange usually)
Lunch - Usually a prepack make it yourself tuna that comes with a mayo pack, relish, and 6 crackers from Starkist and a piece of fruit (orange, pear, berries, etc.)
Mid-afternoon snack - fruit
Dinner - whatever we have but I TRY to avoid bread/pasta the best I can.
The only thing I take right now is the Phentermine. Before i would also take a green tea supplement and CLA as well with it as a stack. I don;t do anything pre workout or postworkout as far as supplements. I also don't take any additional vitamins or anything.
So, here is what I need. My goal is to lose weight obviously but I also want to get stronger and toned at the same time.
Should I do anything with the Phentermine? Any experience or suggestions would be helpful.
Maybe a better meal replacement or protein shake options than the Odwalla. These are just cheap and easy to grab at walmart I don't like Muscle Milk and I want something already mixed and ready.
Vitamins? Pre-post workout?
I'm a blank canvas guys. Help me.