Thanks for this. I've been really over complicating and stressing myself over the diet aspect...yes i did this for 3 years straight , had i motorcycle accident recently so started again. but to summarize
so you start your weight low for example
Squat 55 - 60KG then every week you add 2kg , the chances of hitting a plateau is there so if you start to struggle later on just wait 2 weeks and then add 2 kg's again. ( your body will tell you what's going on )
When I started I weighed a 98KG's with around 28% bodyfat at the end of the 1 year I was on 88KG with 12% body fat
At the end of year 2 I was 92KG with 13%-15% body fat
At the end of year 3 I was 94KG with 12% - 14% body fat
I am back at 98KG with 20% body fat(so just started with swimming for now)
So my squats started at 70KG and I ended Up at year 1 ends at 140KG doing my full 5 sets and 5 reps with no issue at all
and this applies to every exercise you do you will gain strength extremely fast and burn fat even faster due to it being COMPOUND movements utilizing your whole body
forget about muscle isolation
forget about cardio
only add 1 more thing in your workout do this only Tuesday and Thursdays for 20 mins
Swimming or water aerobics ( don't over do it )
finally diet is easy to follow
steak
chicken
fish (tuna,skinless hake)
mince can be full fat mince not lean kak (treat yourself)
plain yogurt (very nice with chicken breast and spinach and some spices)
Broccoli
cauliflower
spinach
brown rice
potatoes now and then
tomatoes
pineapple
you catch the drift with the food its easy
eliminate
sugar
bread (unless like wholegrain stuff)
all processed crap
Following this lifestyle, what would choose to eat for lunch if you go out to a cafe/restaurant?