Falco's Journey
- Thread starter Falco1
- Start date
Well I just start entering food into Fitday based on what I think I want to eat. When the macros get to where I want them, I break them up unto meals depending on what I am doing or where I will be that day (easy so no heating or able to heat up). Meals 2-4 are prepared the night before because they are eaten at work or wherever I am for my job.
I find it easier to prepare ALL of my meals the night before for the following day. I print out a menu and I stick to it. Keeps me on track instead of winging it daily.
I find it easier to prepare ALL of my meals the night before for the following day. I print out a menu and I stick to it. Keeps me on track instead of winging it daily.
Well yesterday was a decent day. I was supposed to do legs, but I had a bad sinus headache so I pushed them off for today. My diet was real clean all day with the exception of 1 meal. I had some pizza and cake and ice cream. I did do 45 minutes on the stationary bike at 20mph on level 4.
I didn't log any of my food into fitday, but I know I was under my target calories. All I ate yesterday was:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and a bowl of oatmeal.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 4 pieces of pizza (4x4 squares - 2 white and 2 without cheese), 1 small piece (3x3 square) of white cake and 1 scoop of reduced fat vanilla ice cream.
Meal 4 - 1 cup of 1% cottage cheese.
I know I didn't get all 6 meals in and I know I was light on my protein, but after meal 3, I was just so bloated and miserable I couldn't eat anymore. I had to force myself to eat the cottage cheese. Today will be better.
I didn't log any of my food into fitday, but I know I was under my target calories. All I ate yesterday was:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and a bowl of oatmeal.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 4 pieces of pizza (4x4 squares - 2 white and 2 without cheese), 1 small piece (3x3 square) of white cake and 1 scoop of reduced fat vanilla ice cream.
Meal 4 - 1 cup of 1% cottage cheese.
I know I didn't get all 6 meals in and I know I was light on my protein, but after meal 3, I was just so bloated and miserable I couldn't eat anymore. I had to force myself to eat the cottage cheese. Today will be better.
Today's workout:
Squats
205x5
215x5
225x5
235x5
Leg Curls
80x5
90x5
100x5
110x5
Lunges
70x5
90x5
100x5
110x5
Hanging Leg Raises
BWx8
+15x5
+25x5
+15x3
Oblique Crunches
4 sets of 12
Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
6 minute cool down @ 18mph on level
Today's Meals = 237g Protein (42%) - 210g Carbs (32%) - 65g Fat (26%) - Total of 2329 calories and 30g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2 cup of skim milk, 1 serving of fiber1 cereal and a banana.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 4 cups of shredded romaine lettuce, 2 large grilled chicken tenders, 1 tblsp of olive oil, 2 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 5 - 2 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice.
Meal 6 - 1 cup of cottage cheese and 2 tblsp of natty PB.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Went a little easy on the workout today. I still wasn't feeling real well, but I didn't want to take another day off.
Squats
205x5
215x5
225x5
235x5
Leg Curls
80x5
90x5
100x5
110x5
Lunges
70x5
90x5
100x5
110x5
Hanging Leg Raises
BWx8
+15x5
+25x5
+15x3
Oblique Crunches
4 sets of 12
Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
6 minute cool down @ 18mph on level
Today's Meals = 237g Protein (42%) - 210g Carbs (32%) - 65g Fat (26%) - Total of 2329 calories and 30g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2 cup of skim milk, 1 serving of fiber1 cereal and a banana.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 4 cups of shredded romaine lettuce, 2 large grilled chicken tenders, 1 tblsp of olive oil, 2 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 5 - 2 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice.
Meal 6 - 1 cup of cottage cheese and 2 tblsp of natty PB.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Went a little easy on the workout today. I still wasn't feeling real well, but I didn't want to take another day off.
Today's workout:
Incline Bench Press
195x6
205x6
215x6
205x6
Wide Grip Chin-ups
BW+5x6
+10x6
+15x6
+20x6
Shrugs
215x6
225x6
235x6
245x6
Face Pulls
20x6
40x6
45x6
50x6
Bentover Rows
155x6
165x6
175x6
175x6
Cardio: No Cardio Today
Today's Meals = 278g Protein (45%) - 229g Carbs (30%) - 69g Fat (25%) - Total of 2595 calories and 41g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 2 grilled chicken tenders and a can of spinach.
Meal 3 - 4 cups of shredded romaine lettuce, 2 large grilled chicken tenders, 1 tblsp of olive oil, 2 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 1 package of tuna, 1tblsp of mayo and 1 slice of organic omega 3 bread.
Meal 5 - 1 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice wtih stir fry sauce.
Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 7 - 2 grilled chicken tenders and a cup of brown rice.
Meal 8 - 1 cup of cottage cheese and 2 tblsp of natty PB.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Incline Bench Press
195x6
205x6
215x6
205x6
Wide Grip Chin-ups
BW+5x6
+10x6
+15x6
+20x6
Shrugs
215x6
225x6
235x6
245x6
Face Pulls
20x6
40x6
45x6
50x6
Bentover Rows
155x6
165x6
175x6
175x6
Cardio: No Cardio Today
Today's Meals = 278g Protein (45%) - 229g Carbs (30%) - 69g Fat (25%) - Total of 2595 calories and 41g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 2 grilled chicken tenders and a can of spinach.
Meal 3 - 4 cups of shredded romaine lettuce, 2 large grilled chicken tenders, 1 tblsp of olive oil, 2 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 1 package of tuna, 1tblsp of mayo and 1 slice of organic omega 3 bread.
Meal 5 - 1 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice wtih stir fry sauce.
Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 7 - 2 grilled chicken tenders and a cup of brown rice.
Meal 8 - 1 cup of cottage cheese and 2 tblsp of natty PB.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Yesterday's workout:
No Weights
Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
6 minute cool down @ 18mph on level
Today's Meals = 227g Protein (44%) - 151g Carbs (22%) - 77g Fat (34%) - Total of 2157 calories and 37g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 3 strips of turkey bacon a banana.
Meal 2 - 4.5oz of steak and 2 cups of steamed brocoli.
Meal 3 - 4oz of lean ground beef, slice of real cheese, slice of onion and 2 cups of steamed cauliflower.
Meal 4 - 2 large grilled chicken tenders and a can of spinach.
Meal 5 - 2 grilled chicken tenderloins, slice of real cheese, tblsp of olive oil, 2 cups of steamed green beans and organic whole grain bun.
Meal 6 - 1 cup of cottage cheese, 40g of almonds and 2oz pf beef jerkey.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
I got off of work late so my diet isn't the best because I was pushed for time.
No Weights
Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
6 minute cool down @ 18mph on level
Today's Meals = 227g Protein (44%) - 151g Carbs (22%) - 77g Fat (34%) - Total of 2157 calories and 37g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 3 strips of turkey bacon a banana.
Meal 2 - 4.5oz of steak and 2 cups of steamed brocoli.
Meal 3 - 4oz of lean ground beef, slice of real cheese, slice of onion and 2 cups of steamed cauliflower.
Meal 4 - 2 large grilled chicken tenders and a can of spinach.
Meal 5 - 2 grilled chicken tenderloins, slice of real cheese, tblsp of olive oil, 2 cups of steamed green beans and organic whole grain bun.
Meal 6 - 1 cup of cottage cheese, 40g of almonds and 2oz pf beef jerkey.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
I got off of work late so my diet isn't the best because I was pushed for time.
Today's workout:
Deadlift
215x6
225x6
235x6
245x6
Lunges
90x6
100x6
105x6
115x6
Leg Extensions
100x6
110x6
120x6
130x6
Weighted Decline Sit ups
25x14
35x15
45x15
55x15
Bicycle Crunches
3 sets of 15
Oblique Crunches
3 sets of 14
Cardio: No Cardio Today
Today's Meals = 235g Protein (41%) - 218g Carbs (33%) - 64g Fat (25%) - Total of 2319 calories and 29g of fiber:
Meal 1 - 6 egg whites, 2 yolks, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 4oz lean ground beef, 1 cup of stewed tomatoes and 1 small can of mushrooms.
Meal 3 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 3 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 1 package of tuna, 1tblsp of mayo and slice of onion.
Meal 5 - 1 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice wtih stir fry sauce.
Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 7 - 2 grilled chicken tenders and a cup of brown rice.
Meal 8 - 1 cup of skim milk and 40g of almonds
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Deadlift
215x6
225x6
235x6
245x6
Lunges
90x6
100x6
105x6
115x6
Leg Extensions
100x6
110x6
120x6
130x6
Weighted Decline Sit ups
25x14
35x15
45x15
55x15
Bicycle Crunches
3 sets of 15
Oblique Crunches
3 sets of 14
Cardio: No Cardio Today
Today's Meals = 235g Protein (41%) - 218g Carbs (33%) - 64g Fat (25%) - Total of 2319 calories and 29g of fiber:
Meal 1 - 6 egg whites, 2 yolks, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 4oz lean ground beef, 1 cup of stewed tomatoes and 1 small can of mushrooms.
Meal 3 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 3 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 1 package of tuna, 1tblsp of mayo and slice of onion.
Meal 5 - 1 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice wtih stir fry sauce.
Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 7 - 2 grilled chicken tenders and a cup of brown rice.
Meal 8 - 1 cup of skim milk and 40g of almonds
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Today's workout:
I have been working some long hours and geting my workouts in real late. Due to all of this, I have only been getting 5-6 hours of sleep a night. My body feels like I have been hit by a bus. I decided to take a week and lower my reps and sets, but keeping the weight high to give my body a break and shorten my workouts to catch up on my sleep till work dies down.
Flat Barbell Bench Press
225x3
235x3
245x3
Upright Rows
115x3
125x3
135x3
Pull-Ups
+15x3
+20x3
+25x3
Seated Rows
80x3
90x3
100x3
Barbell Shoulder Press
125x3
135x3
145x3
Cardio: No Cardio Today
Today's Meals = 254g Protein (42%) - 233g Carbs (32%) - 73g Fat (27%) - Total of 2538 calories and 38g of fiber:
Meal 1 - 6 egg whites, 2 yolks, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 3 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 4oz of sirloin steak and 2 cups of steamed broccoli.
Meal 5 - 2 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice wtih stir fry sauce.
Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 7 - 2 grilled chicken tenders and a cup of brown rice.
Meal 8 - 1 cup of skim milk and 2 tblsp. of Natty PB
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
I have been working some long hours and geting my workouts in real late. Due to all of this, I have only been getting 5-6 hours of sleep a night. My body feels like I have been hit by a bus. I decided to take a week and lower my reps and sets, but keeping the weight high to give my body a break and shorten my workouts to catch up on my sleep till work dies down.
Flat Barbell Bench Press
225x3
235x3
245x3
Upright Rows
115x3
125x3
135x3
Pull-Ups
+15x3
+20x3
+25x3
Seated Rows
80x3
90x3
100x3
Barbell Shoulder Press
125x3
135x3
145x3
Cardio: No Cardio Today
Today's Meals = 254g Protein (42%) - 233g Carbs (32%) - 73g Fat (27%) - Total of 2538 calories and 38g of fiber:
Meal 1 - 6 egg whites, 2 yolks, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 3 egg whites and 1 serving of yellow banana peppers.
Meal 4 - 4oz of sirloin steak and 2 cups of steamed broccoli.
Meal 5 - 2 servings of shrimp, 1 serving of bean sprouts and 1 serving of brown rice wtih stir fry sauce.
Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 7 - 2 grilled chicken tenders and a cup of brown rice.
Meal 8 - 1 cup of skim milk and 2 tblsp. of Natty PB
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Today's workout:
No Weights
Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
6 minute cool down @ 18mph on level
Today's Meals = 227g Protein (45%) - 149g Carbs (25%) - 68g Fat (30%) - Total of 2109 calories and 27g of fiber:
Meal 1 - 6 egg whites, 2 yolks and a bowl of oatmeal.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 2 large grilled chicken tenders, 2 cups of steamed cauliflower, 1/2 tblsp. of olive oil and 2 tsp. of reduced fat parmasean.
Meal 4 - 4oz of lean ground beef, whole wheat organic bun and a slice of onion.
Meal 5 - 3 grilled chicken tenderloins, 1 small can of mushrooms, 1/2 cup of bamboo shoots, 1 serving of brown rice and 2 tblsp. of stir fry sauce.
Meal 6 - 1 cup skim milk and 1 scoop of ON whey.
Meal 7 - 4 egg white and 2tblsp. of natty PB.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
No Weights
Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 27mph on level 5
6 minute cool down @ 18mph on level
Today's Meals = 227g Protein (45%) - 149g Carbs (25%) - 68g Fat (30%) - Total of 2109 calories and 27g of fiber:
Meal 1 - 6 egg whites, 2 yolks and a bowl of oatmeal.
Meal 2 - 2oz of beef jerkey and 40g of almonds.
Meal 3 - 2 large grilled chicken tenders, 2 cups of steamed cauliflower, 1/2 tblsp. of olive oil and 2 tsp. of reduced fat parmasean.
Meal 4 - 4oz of lean ground beef, whole wheat organic bun and a slice of onion.
Meal 5 - 3 grilled chicken tenderloins, 1 small can of mushrooms, 1/2 cup of bamboo shoots, 1 serving of brown rice and 2 tblsp. of stir fry sauce.
Meal 6 - 1 cup skim milk and 1 scoop of ON whey.
Meal 7 - 4 egg white and 2tblsp. of natty PB.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Yesterday's workout:
I took the day off yesterday from everything. I ate clean, but I did not perform any cardio or weights. I was gone all day and didn't get home till late, so it was my relax day.
Today's Workout:
Incline Barbell Bench Press
205x3
215x3
225x3
Close grip chin-ups
BW+10x3
BW+20x3
BW+25x3
Barbell Rear Delt Row
115x3
135x3
145x3
Face Pulls
45x3
55x3
65x3
Shrugs
225x3
235x3
245x3
Cardio: 45 minutes of fasted cardio this morning on the stationary bike. 20mph average.
Today's Meals = 235g Protein (43%) - 210g Carbs (34%) - 56g Fat (23%) - Total of 2230 calories and 26g of fiber:
Meal 1 - 6 egg whites, 2 yolks, 4 strips of turkey bacon, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 3 grilled chicken tenders, 1 serving of brown rice and 1 tblsp. of fat free Italian dressing.
Meal 4 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 5 - 1 serving of shrimp, 1/2 cup of bean sprouts, 1tblsp of stir fry sauce and a cup of brown rice.
Meal 6 - 1 cup of skim milk and 40g of almonds.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
I took the day off yesterday from everything. I ate clean, but I did not perform any cardio or weights. I was gone all day and didn't get home till late, so it was my relax day.
Today's Workout:
Incline Barbell Bench Press
205x3
215x3
225x3
Close grip chin-ups
BW+10x3
BW+20x3
BW+25x3
Barbell Rear Delt Row
115x3
135x3
145x3
Face Pulls
45x3
55x3
65x3
Shrugs
225x3
235x3
245x3
Cardio: 45 minutes of fasted cardio this morning on the stationary bike. 20mph average.
Today's Meals = 235g Protein (43%) - 210g Carbs (34%) - 56g Fat (23%) - Total of 2230 calories and 26g of fiber:
Meal 1 - 6 egg whites, 2 yolks, 4 strips of turkey bacon, 1/2 cup of skim milk, 1 serving of fiber1 cereal.
Meal 2 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 3 grilled chicken tenders, 1 serving of brown rice and 1 tblsp. of fat free Italian dressing.
Meal 4 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine
Meal 5 - 1 serving of shrimp, 1/2 cup of bean sprouts, 1tblsp of stir fry sauce and a cup of brown rice.
Meal 6 - 1 cup of skim milk and 40g of almonds.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
I worked 70 hours last week so I wasn't able to keep up with my journal. I took the week off from training as well. With the hours I was working and the little sleep I was getting, I figured I would give my body a week to rest. I am back at it tonight though and it felt really good to hit the weights again. I did eat clean all week last week.
Today's Workout:
Barbell Bench Press
195x5
205x3
215x3
225x3
Close grip chin-ups
BW+x5
BW+10x5
BW+15x5
BW+20x5
Wide Grip Seated Rows
70x5
80x5
90x5
100x5
Face Pulls
45x5
55x5
65x5
75x5
Shrugs
205x5
215x5
225x5
235x5
Cardio: No Cardio today.
Today's Meals = 292g Protein (46%) - 242g Carbs (33%) - 59g Fat (21%) - Total of 2641 calories and 28g of fiber:
Meal 1 - 6 egg whites, 1 yolks, 4 strips of turkey bacon and a bowl of oatmeal.
Meal 2 - 4 cups of shredded romaine lettuce, 4 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 1 cup of cottage cheese and 1oz of beef jerkey.
Meal 4 - 1 can of chicken, 1/2 cup of kidney beans, 1 cup of diced tomatoes and 1 small cans of mushrooms.
Meal 5 - 2 chicken tenders, 2 cups of steamed broccoli and a cup of brown rice.
Meal 6 - PWO shake
Meal 7 - 1 serving of shrimp, 1 cup of brown rice and a tblsp of stir fry sauce.
Meal 8 - 1/2 cup of full fat cottage cheese and 40g of almonds.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
I just got my 5lb jug of Rocky Road ON Whey tonight and man was it good. I like it a lot better than the cookies and cream.
Today's Workout:
Barbell Bench Press
195x5
205x3
215x3
225x3
Close grip chin-ups
BW+x5
BW+10x5
BW+15x5
BW+20x5
Wide Grip Seated Rows
70x5
80x5
90x5
100x5
Face Pulls
45x5
55x5
65x5
75x5
Shrugs
205x5
215x5
225x5
235x5
Cardio: No Cardio today.
Today's Meals = 292g Protein (46%) - 242g Carbs (33%) - 59g Fat (21%) - Total of 2641 calories and 28g of fiber:
Meal 1 - 6 egg whites, 1 yolks, 4 strips of turkey bacon and a bowl of oatmeal.
Meal 2 - 4 cups of shredded romaine lettuce, 4 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 1 cup of cottage cheese and 1oz of beef jerkey.
Meal 4 - 1 can of chicken, 1/2 cup of kidney beans, 1 cup of diced tomatoes and 1 small cans of mushrooms.
Meal 5 - 2 chicken tenders, 2 cups of steamed broccoli and a cup of brown rice.
Meal 6 - PWO shake
Meal 7 - 1 serving of shrimp, 1 cup of brown rice and a tblsp of stir fry sauce.
Meal 8 - 1/2 cup of full fat cottage cheese and 40g of almonds.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
I just got my 5lb jug of Rocky Road ON Whey tonight and man was it good. I like it a lot better than the cookies and cream.
Today's Workout:
Squats
205x5
215x5
225x5
235x5
Lunges
70x5
90x5
100x5
110x5
Decline Sit-ups
BWx12
15x12
25x12
35x12
Hanging Leg Raises
3 sets of 12
Bicycle Crunches
3 sets of 12
Cardio: No Cardio today.
Today's Meals = 265g Protein (45%) - 222g Carbs (32%) - 51g Fat (23%) - Total of 2437 calories and 33g of fiber:
Meal 1 - 6 egg whites, 1 yolks, 4 strips of turkey bacon 1/2 cup of skim milk and 1 serving of fiber 1.
Meal 2 - 4 cups of shredded romaine lettuce, 4 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 3 grilled chicken tenderloins and 2 cups of steamed green beans.
Meal 4 - 4oz. of lean burger and 2 cups of steamed broccoli.
Meal 5 - 4oz steak and a cup of brown rice.
Meal 6 - PWO shake
Meal 7 - 1 serving of shrimp, 1 cup of brown rice and a tblsp of stir fry sauce.
Meal 8 - 1 cup of 1% cottage cheese and 40g of almonds.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
Squats
205x5
215x5
225x5
235x5
Lunges
70x5
90x5
100x5
110x5
Decline Sit-ups
BWx12
15x12
25x12
35x12
Hanging Leg Raises
3 sets of 12
Bicycle Crunches
3 sets of 12
Cardio: No Cardio today.
Today's Meals = 265g Protein (45%) - 222g Carbs (32%) - 51g Fat (23%) - Total of 2437 calories and 33g of fiber:
Meal 1 - 6 egg whites, 1 yolks, 4 strips of turkey bacon 1/2 cup of skim milk and 1 serving of fiber 1.
Meal 2 - 4 cups of shredded romaine lettuce, 4 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 3 grilled chicken tenderloins and 2 cups of steamed green beans.
Meal 4 - 4oz. of lean burger and 2 cups of steamed broccoli.
Meal 5 - 4oz steak and a cup of brown rice.
Meal 6 - PWO shake
Meal 7 - 1 serving of shrimp, 1 cup of brown rice and a tblsp of stir fry sauce.
Meal 8 - 1 cup of 1% cottage cheese and 40g of almonds.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
Well, it has been a month since I started this. I personally do not see any visual changes. When I started I was 207 @ 17% BF or 171.8 lbs of muscle and 35.2 lbs of fat. Exactly one month later, I am 201 @ 15.5% BF or 169.8 lbs of muscle and 31.2 pounds of fat. So I lost 4 lbs of fat and 2 lbs of muscle. I am not sure if I need to switch something up or not. I know when cutting, you are bound to lose some muscle, but 2 pounds in 1 month? I posted comparison pics below.
If anyone has any suggestions what-so-ever about my diet and/or training, PLEASE chime in.
Today's Workout:
Incline Bench Press
195x5
205x5
215x5
195x5
Pull-Ups
BWx5
BW+5x5
BW+10x5
BW+5x5
Military Press (Front)
105x5
115x5
125x5
135x5
Only 3 exercises today. I was really pressed for time, so I got 3 core lifts in for my chest, shoulders and back.
Cardio: No Cardio today.
Today's Meals = 265g Protein (44%) - 214g Carbs (31%) - 66g Fat (25%) - Total of 2489 calories and 31g of fiber:
Meal 1 - 6 egg whites, 4 strips of turkey bacon and a bowl of oatmeal.
Meal 2 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 4oz of lean burger, 1/2 roasted pepper and 2 cups of steamed green beans.
Meal 4 - 3 chicken tenders and a can of spinach.
Meal 5 - 4oz sirloin steak and a small plain baked potato.
Meal 6 - PWO shake
Meal 7 - 3 chicken tenders, 1 cup of brown rice and a tblsp of stir fry sauce.
Meal 8 - 1 cup of 1% cottage cheese and 40g of almonds.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
If anyone has any suggestions what-so-ever about my diet and/or training, PLEASE chime in.
Today's Workout:
Incline Bench Press
195x5
205x5
215x5
195x5
Pull-Ups
BWx5
BW+5x5
BW+10x5
BW+5x5
Military Press (Front)
105x5
115x5
125x5
135x5
Only 3 exercises today. I was really pressed for time, so I got 3 core lifts in for my chest, shoulders and back.
Cardio: No Cardio today.
Today's Meals = 265g Protein (44%) - 214g Carbs (31%) - 66g Fat (25%) - Total of 2489 calories and 31g of fiber:
Meal 1 - 6 egg whites, 4 strips of turkey bacon and a bowl of oatmeal.
Meal 2 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 4oz of lean burger, 1/2 roasted pepper and 2 cups of steamed green beans.
Meal 4 - 3 chicken tenders and a can of spinach.
Meal 5 - 4oz sirloin steak and a small plain baked potato.
Meal 6 - PWO shake
Meal 7 - 3 chicken tenders, 1 cup of brown rice and a tblsp of stir fry sauce.
Meal 8 - 1 cup of 1% cottage cheese and 40g of almonds.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
Today's Workout:
Deadlifts
205x5
215x5
225x5
235x5
Leg Curls
80x5
90x5
100x5
105x5
Side Bends
4 sets of 45x15
Reverse Crunches
4 sets of 20
Cardio: No Cardio today.
Today's Meals = 297g Protein (49%) - 228g Carbs (33%) - 48g Fat (18%) - Total of 2489 calories and 30g of fiber:
Meal 1 - 6 egg whites, 5 strips of turkey bacon, 1/2 cup of skim milk and a serving of Fiber1.
Meal 2 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 2oz of beef jerkey and 1 cup of cottage cheese.
Meal 4 - 5oz sirloin and 2 cups of steamed green beans.
Meal 5 - 3 chicken tenders and serving of brown rice.
Meal 6 - PWO shake
Meal 7 - 3 chicken tenders, 1 cup of brown rice.
Meal 8 - 1 cup of 1% cottage cheese.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
Deadlifts
205x5
215x5
225x5
235x5
Leg Curls
80x5
90x5
100x5
105x5
Side Bends
4 sets of 45x15
Reverse Crunches
4 sets of 20
Cardio: No Cardio today.
Today's Meals = 297g Protein (49%) - 228g Carbs (33%) - 48g Fat (18%) - Total of 2489 calories and 30g of fiber:
Meal 1 - 6 egg whites, 5 strips of turkey bacon, 1/2 cup of skim milk and a serving of Fiber1.
Meal 2 - 4 cups of shredded romaine lettuce, 3 large grilled chicken tenders, 1 tblsp of olive oil, 1 cup of cucumbers and 1 serving of yellow banana peppers.
Meal 3 - 2oz of beef jerkey and 1 cup of cottage cheese.
Meal 4 - 5oz sirloin and 2 cups of steamed green beans.
Meal 5 - 3 chicken tenders and serving of brown rice.
Meal 6 - PWO shake
Meal 7 - 3 chicken tenders, 1 cup of brown rice.
Meal 8 - 1 cup of 1% cottage cheese.
Supplements: Multi-Vitamin, Whey Powder and Fish Oil Caps.
Again John...you're looking awesome hun!
You've come sOoSoO far!! Your progress inspires me!!
You asked.....
"If anyone has any suggestions what-so-ever about my diet and/or training, PLEASE chime in."
Wish I could tell you something that you already don't know-Haha!
(Although, there are a few very informative members on here who can help you out!!)
You are very knowledgeable and I think you know what to do in order for you to reach your goal. You're almost there John!! Keep up the great work!
You've come sOoSoO far!! Your progress inspires me!!
You asked.....
"If anyone has any suggestions what-so-ever about my diet and/or training, PLEASE chime in."
Wish I could tell you something that you already don't know-Haha!
(Although, there are a few very informative members on here who can help you out!!)
You are very knowledgeable and I think you know what to do in order for you to reach your goal.
You're almost there John!! Keep up the great work!Thank you for the kind words Val.
Today's Workout:
No weights today.
Cardio: 45 minutes of fasted cardio on the stationary bike @ 20mph or so.
Today's Meals: I ate clean most of the day until I went to Red Lobster for dinner. I had lobster crusted Tilapia with steamed veggies and damn, their yummy rolls got me. I had 3 of them. I also had a few bites of my sons strawberry ice cream.
All in all not too bad, considering it was only 1 meal.
Tomorrows another day.
Today's Workout:
No weights today.
Cardio: 45 minutes of fasted cardio on the stationary bike @ 20mph or so.
Today's Meals: I ate clean most of the day until I went to Red Lobster for dinner. I had lobster crusted Tilapia with steamed veggies and damn, their yummy rolls got me. I had 3 of them.
I also had a few bites of my sons strawberry ice cream.All in all not too bad, considering it was only 1 meal.
Tomorrows another day.
Your routines and your diet have really been influencing me, I gotta say that you're doing an awesome job and keep up the good work man!
comments
John--
I think you are looking good. I do notice some change in your "width" around your abdomen. Look in your first pic right by the high part of your ribcage and also your oblique lines are more defined. i think there is definately progress there. i think u are just losing thickness which probably feels off for you. your back pictures dont do justice as they dont look as defined as they did last month and i cant imagine u are losing weight ther that would be that dramatic...it may just be the lighting and i know u focus there as well....options are takig new pics with similar lighting...but i still think u are doing good...you know so much and you know what works for you...but here are some ideas...you are trying to cut, right...well... lower your cals slightly? get in more cardio (can you add 10-15 min each day)? vary your cal ratios?
good luck to you. you look good and are very determined. im sure i can say you are a motivation to most of us.
C.
John--
I think you are looking good. I do notice some change in your "width" around your abdomen. Look in your first pic right by the high part of your ribcage and also your oblique lines are more defined. i think there is definately progress there. i think u are just losing thickness which probably feels off for you. your back pictures dont do justice as they dont look as defined as they did last month and i cant imagine u are losing weight ther that would be that dramatic...it may just be the lighting and i know u focus there as well....options are takig new pics with similar lighting...but i still think u are doing good...you know so much and you know what works for you...but here are some ideas...you are trying to cut, right...well... lower your cals slightly? get in more cardio (can you add 10-15 min each day)? vary your cal ratios?
good luck to you. you look good and are very determined. im sure i can say you are a motivation to most of us.
C.