My Path to Fit

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USFbull22

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Well, after 6 months of eating right, weight training and cardio i have lost 65lbs. I currently hit a big wall and havent lost anything in a couple weeks. Based on guidance by Falco i have been upping my calories to 2100-2200 per day and hitting the weights as hard as i can. Here in starts my pathway to my fitness goals, any comments, critiques, criticisms, compliments are very welcome and will only help me to push myself even harder then previous. I will try to keep this as up-to-date as possible given my current school situation (i am in my graduate thesis semester right now). I do hit the gym 4x a week and try to get 2x SS cardio and 2x HiiT cardio per week. Today is a cardio only day.

Cardio - Recumbent Bike

30mins - Resistance Level 5
10mins - Resistance Level 6
5mins - Resistance level 3 (cooldown)

Breakfast - 9:30am
2 serving pure egg whites, 1 whole egg, 1oz american cheese, 1/4 cup quaker oatmeal, 4 slices turkey bacon, 1 serving ON Whey in 1cup Skim Milk

Lunch - 12:30pm
Subway Turkey (1/2) - Lettuce, Tomato, Black Olive, Pickle, Vinegar only

Snack - 3:00pm
Subway Turkey (1/2) - Same as above

Dinner - 6:00pm
8oz grilled chicken breast, medium sweet potato

Snack - 9:00pm
1cup Cottage Cheese

Totals - 2119 calories 199g Protein (38%) 194g Carb (34%) 65g Fat (28%)
 
I know i missed yesterday, i guess im not to sure how this is going to help but i will try to keep up on it. Yesterday was an off day, i ate clean but didnt hit the gym or cardio. Today was a good day though, hit the gym today and did Bi/tri's and abs. I dont have my real journal to give exact weights but i will edit this when i get it. Will do cardio tonight, 20mins Hiit on Stationary bike.

Bi/Tricep Day

Cable Curls
Preacher Curls
Cable Peaks

Tricep Pull down
Tricep Pushdown

Abs

Breakfast -
4 egg white, 1 yolk, 1oz american cheese, 1/2cup oatmeal, 3 slice turkey bacon, ON protein shake in skim milk

Snack
Sorento Cheese stick

Lunch
1 can Tuna, 2 slices whole wheat bread, 1 tblspn mayo

Snack
Tyson chicken strips

Dinner
10oz Tilapia, honey teryiaki marinade (2tbspn), 1cup brown rice

Snack
1/2cup cottage cheese, 1tbsp natty pb, sorrento cheese stick

Totals
2161cal 245g protein (45%), 127g carb (21%) 81g fat (34%)
 
Diet looks pretty good man. Make sure that trainer at least teached you good form on the compound movements so that you can get started on them eventually once yo get into the lifting. Keep it up!
 
New Routine

Ok so i know its been a long time since i posted here, but i guess i should really try this time to keep it goin. If my calculations were correct this past month i lost 6lbs but probably 2-3 was muscle. So im revamping my workouts (with a lot of help from Falco, thanks man!). I am going to attempt to hit the gym 4x a week doing an upper/lower split with a focus on compound movementsand im going to try going as heavy as i can. Im not going to post my diet like i was but i will post final macros on a daily basis for review. If anyone cares to know my current diet i religously post everything on fitday (unless its a cheat, but that doesnt happen but once a month).

Upper Body

Incline DB Bench Press (Chest)
1 = 40 = 5
1 = 45 = 5
1 = 50 = 5
1 = 50 = 5
1 = 50 = 4

Seated Row (Back)
1 = 130 = 5
1 = 140 = 5
1 = 150 = 5
1 = 160 = 5
1 = 170 = 5

Lateral Raises (Shoulder)
1 = 25 = 5
1 = 25 = 5
1 = 20 = 5
1 = 20 = 5
1 = 25 = 5
(sacrificed form when using 25lbs, going to stay with 20's)

Any advice or opinions would be appreciated... trying to stay motivated.
 
Today was lower body day...

Squats

1 = 90lb = 5
1 = 140lb = 5
1 = 150lb = 5
1 = 150 = 5
1 = 155 = 5

Lunges

1 = 25 = 5
1 = 30 = 5
1 = 35 = 5
1 = 40 = 5
1 = 30 = 5

Step ups

1 = 20 = 5
1 = 20 = 5
1 = 25 = 5
1 = 25 = 5
1 = 25 =5

Ab Crunches

4 = 30lb = 15

Leg Raises
4 = BW = 15
 
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