I did this a couple of years ago but I guess I needed to do it again. I’m just not getting it apparently. My goal is to write this stuff out and realize where I need to adjust what I eat for my goals.
Short term goal: To improve my diet and improve my workout routine.
Longer term goal: Lose the flab around my belly, then bulk up a little.
Long term goal: Maintain diet, continue to improve workout.
Male, 35, 5’5”. 173 lbs
BMR 1,734 RMR 1,647 (calories)
I chose 1.3 sedentary because I sit at a desk and computer most days.
BMR 2,254 RMR 2,141 (calories)
Some History:
Very active since a kid. Soccer, downhill skiing, hiking, horses, etc. Moved to Texas and not much activity going on. Started gaining weight. Quit smoking Oct 2005, gained 20 lbs, in process, bought weights and treadmill, lost some of it and gained some muscle, stopped working out over summer 2006, gained back the weight I lost, started working out again beginning of December. I’m progressing slow in cardio and weights. Weider Pro 800 Bench, free weights, Proform Treadmill. Current workout schedule is 3-4 times a week, weights then cardio on treadmill.
My weight routine is not very good and needs to be adjusted as I have been reading. I have been working different areas of body every night when lifting weights doing 2 sets of ten reps. One night shoulders and chest, one night triceps and biceps, crunches every night, then cardio. No legs (I know, bad).
Cardio consists of (with 2 lb dumbbell weights) walk 5 min, run 2 min, walk 3 min, run 2 min, walk 3 min, run 2.5 min, walk 2.5 min, run 2.5 min, walk 2.5 min, run 3 min, walk 2 min, run 3 min, walk 2 min, cool down for remaining until 40 minute workout is complete.
I’m looking at my diet today to see where I can cut the bad calories and what good foods to add to my diet and where.
Starting this morning I cut sugar out of all of my coffee and oatmeal which probably cut over 150 cals of sugar a day out of my diet. Still using some creamer but measuring at 10 cals a teas. Work on cutting back on coffee (I drink way too much). I have started drinking more water throughout the day. I still need to make a list of foods to eat which I will be doing today.
Yesterday and today were days off from working out.
Short term goal: To improve my diet and improve my workout routine.
Longer term goal: Lose the flab around my belly, then bulk up a little.
Long term goal: Maintain diet, continue to improve workout.
Male, 35, 5’5”. 173 lbs
BMR 1,734 RMR 1,647 (calories)
I chose 1.3 sedentary because I sit at a desk and computer most days.
BMR 2,254 RMR 2,141 (calories)
Some History:
Very active since a kid. Soccer, downhill skiing, hiking, horses, etc. Moved to Texas and not much activity going on. Started gaining weight. Quit smoking Oct 2005, gained 20 lbs, in process, bought weights and treadmill, lost some of it and gained some muscle, stopped working out over summer 2006, gained back the weight I lost, started working out again beginning of December. I’m progressing slow in cardio and weights. Weider Pro 800 Bench, free weights, Proform Treadmill. Current workout schedule is 3-4 times a week, weights then cardio on treadmill.
My weight routine is not very good and needs to be adjusted as I have been reading. I have been working different areas of body every night when lifting weights doing 2 sets of ten reps. One night shoulders and chest, one night triceps and biceps, crunches every night, then cardio. No legs (I know, bad).
Cardio consists of (with 2 lb dumbbell weights) walk 5 min, run 2 min, walk 3 min, run 2 min, walk 3 min, run 2.5 min, walk 2.5 min, run 2.5 min, walk 2.5 min, run 3 min, walk 2 min, run 3 min, walk 2 min, cool down for remaining until 40 minute workout is complete.
I’m looking at my diet today to see where I can cut the bad calories and what good foods to add to my diet and where.
Starting this morning I cut sugar out of all of my coffee and oatmeal which probably cut over 150 cals of sugar a day out of my diet. Still using some creamer but measuring at 10 cals a teas. Work on cutting back on coffee (I drink way too much). I have started drinking more water throughout the day. I still need to make a list of foods to eat which I will be doing today.
Yesterday and today were days off from working out.
Last edited:
