My Journal: diogolivio

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diogolivio

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Hello....

Actual figures: 6"3', 240 lbs. aprox. 30% bf
Exercises: Spinbike / Walking

***

1st week (25) : 4 workouts / 4k calories burn / 62 miles / 3h30m
2nd week (26): 7 workouts (1 walk + 6 spin) / 7k calories / 100 miles / 5h50m
3rd week (27) : 07/02 to 07/04 = 3 workouts / 3k calories / 46 miles / 2h20m

Total (till yesterday) : 14 workouts / 14k calories / 208 miles / 11h40m

***

Goal (till end of July) : burn 35k calories

Schedule (started this week 27):

Monday: 10 miles
Tuesday to Friday: 18 miles per day = 72 miles
Saturday: 25 miles
Sunday: 10 miles

Weekly total: 117 miles

Will keep a weekly record of all my progress and will be taking my weight on 21st of each month. Also, between this week and next, will buy a Heart monitor for further info and to help me achive my main goal: 200 lbs until end of September.

Very must want your feedback on this, dis+advantages of this routine, any tips you can give, anything....

Thank you.

Regards.
 
I find your program quite hard to read. Your basing your expenditures over weeks?. Any way good luck with your training.
 
Hi
Ok, inorder to avoid confusion:

When I write "1st week" I mean 1st week of training as the nbr in () is the calendar week.

So, this is what I have do so far:

1st week (25) : 4 workouts / 4k calories burn / 62 miles / 3h30m
2nd week (26): 7 workouts (1 walk + 6 spin) / 7k calories / 100 miles / 5h50m

Last week, was week nbr 3 in training, (calendar week 27). I finish with the following totals:

7 workouts / 8222 calories burn / 120 miles / 6h11m

** Hope the above helps understanding.
 
Hello...
Another week as gone by, and as usual here are my figures fm July 9th to July 15th (week 4, calender week 28):

7 Workouts / 8433 calories burn / 125 miles / 6h09m.

In 4 weeks, I did:

25 Workouts / 27655 calories burn / 407 miles / 21h40m

****

You can already see the results, the waist area is smaller and the muscles above the knee are starting to show. The other muscles of the legs are not so what smaller but if fact getting bigger by the day, specially below the knee where the results are more than noticable.

Also, last week i started using interval training on my workouts. 45m to 1 hour per day, 30 seconds = 110-120 rpm and 80-90 rpm for another 30s. All my workouts are based on distance, average 18 miles per day.

Regards,
 
Last edited:
Hi.

Sorry for late post, usually post my previous week's results on monday but this week things are a bit complicated.

So, I have good news. I lost 7 lbs in 4 weeks. When I started on June 21st, I was 240 lbs, on July 21st I'am 233 Lbs! No diet, just pure exercise. I feel really good about myself, because this means that my efforts are been wasted.... I doing a difference!

Here are my figures fm July 16th to July 22nd (week 5, calender week 29):

7 workouts / 8433 calories burn / 125 miles / 5h47m

Regards,
 
Hello

another week of great workouts...
here're my numbers (week 6, calender week 30):

7 workouts / 8433 calories burn / 125 miles / 5h41m

See you next week...

cheers.
 
Hello

Last week i took some time off. I needed the rest since my legs muscles were hurting very much, even just walking they hurt. So, it was a slow week as follows:

(week 7, calender week 31):

2 workouts / 1686 calories / 25 miles / 1h08m

As for this week, already started well, my muscles are good and i dont have anymore pain. I believe I can keep the workout schedule to the fullest.

Will keep you posted.

Cheers.
 
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