Starting tomorrow I will be keeping a detailed log of exercise and nutrition. Before that I will lay the ground work for what I have been doing. This will be a daily log with weekly weigh ins, target weight is not a goal. Nutrition will be 2,000-2,100 Kcal, with 1g protein and 1.5g whole grain carbs per pound of starting weight. All runs will be in Sketchers SRR resistance running shoes.
Male 23 70" 184lbs
Workout
-Morning, is unit PT (runs, core, upper body, lifting)
-Lunch time before eating, light abs and core stabilization
-After work, slow trail run with 3 sets pull ups (as many as I can)
-Before dinner, push ups (4 sets with as many reps as I can do with proper form)
-Weekends will be recovery with stretching only
Supplements
-Lipo 6 black one serving 06:15am
-Lipo 6 black one serving 12:15pm
-Whey/Casein/rolled oats one scoop each mid morning
-Whey one scoop before bed
Nutrition
-Nothing before PT
-Breakfast; eggs, oats with a little brown sugar
-Mid morning; protein shake as above
-Lunch; whole grain, lean meat, veggies (2:1 carbs/protein)
-Dinner; whole grain, lean meat, veggies (1:1 carbs/protein)
-Snacks; almonds, fat free cottage cheese, green veggies
-Fruits; apple, banana, orange, or mango (at least 2 different ones a day)
Fluids
-2 liters water min daily
-2 cups omega-3 soy milk
-1/2 cup black coffee
Goals
-6 pack abs
-2 mile run under 13 min
-20+ pull ups per set
-100+ push ups in 2 min
-80+ sit ups in 2 min
Male 23 70" 184lbs
Workout
-Morning, is unit PT (runs, core, upper body, lifting)
-Lunch time before eating, light abs and core stabilization
-After work, slow trail run with 3 sets pull ups (as many as I can)
-Before dinner, push ups (4 sets with as many reps as I can do with proper form)
-Weekends will be recovery with stretching only
Supplements
-Lipo 6 black one serving 06:15am
-Lipo 6 black one serving 12:15pm
-Whey/Casein/rolled oats one scoop each mid morning
-Whey one scoop before bed
Nutrition
-Nothing before PT
-Breakfast; eggs, oats with a little brown sugar
-Mid morning; protein shake as above
-Lunch; whole grain, lean meat, veggies (2:1 carbs/protein)
-Dinner; whole grain, lean meat, veggies (1:1 carbs/protein)
-Snacks; almonds, fat free cottage cheese, green veggies
-Fruits; apple, banana, orange, or mango (at least 2 different ones a day)
Fluids
-2 liters water min daily
-2 cups omega-3 soy milk
-1/2 cup black coffee
Goals
-6 pack abs
-2 mile run under 13 min
-20+ pull ups per set
-100+ push ups in 2 min
-80+ sit ups in 2 min
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