Todays eating went like this: 2,417 kcal, 97.5 g fat, 62.6 g carbs, 293.7 g protein
Pretty good for a non-training, overall low intensity day. I’m going to jump on the scale tomorrow morning when I get up and see what I’m weighing. I’m definitely looking leaner in the mirror the past couple days, so we’ll see how that goes!
Jumped on the scale a couple days ago and was 196.5 and looking leaner. I like it! I did core synergistics yesterday and a cardio/ core session this morning with my gf on a workout tape. Today’s workout went like this:
3/15
One Legged Hamstring Curl 60
20x27,27
25x25,21
Back Squat 30
185x5
190x5
185x5 reps x 10 sets *I really focused on speed here with good form. I really liked how this pumped my legs and made me almost pass out haha. I’ll probably start to increase the weight and continue to do low/ fast reps for the next couple weeks.
Split Squat 60
30x15,15,15
Quad Extension
95x12+25 x 4 sets
Reverse Curl
55x3 sets (didn’t count reps) Set 4= 55x5 followed by static hold until failure
DB Hammer Preacher Curls
25x2 sets
20x1 set Set 4 = 20x5 + failure hold
BB Curl
60x1 set
45x2 sets set 4 = 45x5 + failure hold
I’m starting amino pulsing tomorrow. The day I tried it earlier, I just used BCAAs. It was more of an experiment to see how the meals would go and if it would fit into my schedule easily. My leucine came in today and I’m going to start it tomorrow AM!
3/16
Deadlift
290x3
305x5
325x3,4
345x3
Narrow Grip Chins
bwx5,5,5,5,5,5,5,5,5,5 Ended with 30 sec. negative
Low Rows
100x20,20,20,20
DB Shrugs
85x10, 10 sec rest, 75x10, 10 sec, etc. until no weight. 2 second hold at top
DB Flies w/ band
30x15+15 x 3 sets
DB Twist Press
55x11,11
60x8
Incline Bench
145x5
155x6
165x4
175x3
185x2
135x5
3/17 Birthday workout!
Rear Delt Flies
15x15,15,15,15
6 ways
10x10,10,10
ss w/ Lunges
37.5x10,10,10
BB Press
115x5
125x5,5
135x5,5
Shoulder Shocker
ss w/ front and behind press 45x30,30,30
3/18 - Trained Arms
3/19
Circuit with benching, shrugging, chin ups, preacher curls, and military pressing with ab exercises supersetted with each exercise. I hadn’t felt like I had worked abs hard in awhile so I did this. I’m very sore today.
3/20
HIIT
Power Clean
105x30sec.x12
Walk
4.2 mph at 6 degree incline x 1 min x 12 times
Neural Charge
Push Press
105x8,8,8,8,8,8
Vertical Jump Series 5x5
Incline Close Grip Plyo 5x5
Box Jump 5x5
Whole Body Plyo 5x5
60 sec. rest between sets
3/21
One Leg Hamstring Curl 60
40x8,8,8,8
ss w/ frog jumps
bwx5,5,5,5
Back Squat 30
190x5x10sets
Split Squat 60
45x8,8,8
Quad Extension
85x10+25x5 sets
Jump Rope 5 min at end
3/22 - PLP in the morning (10 reps each)
Deadlift
285x3x10
ss w/ Low Rows
160x5x10
Supinated Narrow Chins
BWx6x10 sets
DB Shrugs
85x10 (10sec. break) 75x10 (10 sec.) All the way to No Weight
DB Flies w/ Band Stretch
35x15+15, 15+15
30x15+15
DB Twist Press 60
60x10
65x10,8
Incline BB Press 90
155x4
165x4,4
175x4
185x3
ss w/ Front PLate Raise
35x10,10,10,10,10
Shoulder SHocker: Lateral Raise 10x15x3 sets ss w/ Shrug w/ Ext. rotation w/ Press 10x15x3
Nutrition for Today:
2,501 calories: 255 g protein, 136 g carbs, 100 g fat
**Fat was a little high for today, but other than that I am very happy with how it’s going. My weight is slowly coming down, but I’m going to up HIIT to 3 times per week and do morning cardio 2 days a week. This is only just for the next couple weeks to really see if I can get rid of the last of this annoying fat.
Sun - HIIT/ low carb
Mon - Morning Cardio, Legs and Arms, Low Carb
Tues - Chest and Back, High Carb
Wed - HIIT/ low carb
Thurs - Legs and shoulders, medium carb
Fri - HIIT, low carb
Sat - Morning Cardio, Arms, low carb
3/23
Abs
Plank 1 min x 4
Weighted Reverse Pikes 25lbs x 12 x 4 sets
HIIT
One Arm DB SNatch 40 lbs x 30 sec. x 12 sets
Walk at 7 degree incline: 4.0 mph x 1 min x 12 sets
Abs
Hanging Leg Raise 3x15
Oblique Crunches 3x15
**Very drained after a long day today (had to get up at 4:20 for my clinical) The next couple weeks Tuesdays and Wednesdays are going to be rough, but I’ll make it through it! I’ll definitely sleep well tonight. Diet will be posted soon.
2,538 calories, 230 g protein, 113 g carb, 126 g fat
**I was weak today! Not really, but I don’t like these numbers. I will say that working a 10 hour shift on a nursing floor definitely burns some calories. I was so exhausted on the way home, I just had to eat the walnuts I packed, but decided early in the day I didn’t need. And when I got home, my mom had made kielbasa and brown rice for dinner. She’s being very proactive with eating better and has a hard time understanding true low carb. So the walnuts and brown rice were unplanned foods and added up to about 250 calories and 20 g fat. With the kielbasa, I thought it would be mostly protein. WRONG! It has lots of fat in it. I didn’t know that. Now I do and won’t make that same mistake again! Anyway, tomorrow should be better, always looking to improve. Kroc’s article definitely pumped me up too. Night!
3/24
Hamstring Curls 60
65x15
80x12
90x8
85x10 + 65x10 + 85x25 partials
Stiff Legged Deads 60
155x10,10,10
Front Squats 60
135x5,4,3,2,1
140x5,4,3,2,1
145x5,4,3,2,1
Lunges
37.5x8,8,8
Rear Delt Flies
15x15,15,15,15
6 Ways
10x10,10,10
Seated BB Press
115x5,5
125x5,5
135x4
Heavy Laterals
20x30,30
3/25
Cosgrove Complex
Deadlift
Romanian Dead
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
95x6,5,4
105x3,2,1
Then I did some HIIT
Burpees 30 sec
JR 60 sec
Incline Bench 30 sec
JR 60 sec
Lunge Jumps 30 sec
JR 60 sec
Repeat for 12 sets
Also, nutrition went like this:
2,472 calories, 104 g fat, 92 g carb, 271 g protein.
3/26
Cross Body Hammer Curls 10
30x10,10,10,10,10
Straight Bar Pushdown 10
35x10,10,10,10,10
EZ Bar Reverse Preacher
45x12
50x12,12
Kickbacks
25x8,8,8,8
Incline Concentratoin Curls
20x10,10
L-Extension
20x15,15,15,15
Seated DB Curls
30x10,10
Skull Crushers
80x8,8,8,8
3/27
HIIT
Weighted Swings
40x12x12 (didn’t have a watch so ~30 sec.)
Walk
3.5 mph at 8 degree incline x 60 sec. x 12 sets
Sprints: Down and Back 8 times with 45 sec. rest between each set
Alright, I was staying with my girlfriend’s brother for the past couple of days and did not get time to hop on T-Nation. I did workout however! Did a couple HIIT sessions and also a leg session that was pretty good. Eating has been very good. My official day that I was aiming for my “competition” is April 9, which is coming up here very fast! I’m actually going to get my body fat tested on April 8; I will post pictures that day as well for final progress pictures and decide what I"m going to do from there. Anyway, today I had clinical from 6:30 AM to 7 PM and my feet were killing me from all the walking; aka steady state cardio all day! But I talked myself into a quick session when I got home:
3/30
Seated DB Power CLean
35x30 sec.
Walk 3.5 mph & 8.0 degree Incline x 60 sec.
Over Under PUsh Ups
BW x 30 sec.
Walk, etc.
So I did this 16 times (8 power clean/ 8 push up) with 16 walking sets. Eating went like this for the day.
2,415 cal, 237 g pro/ 94 g carb/ 102 g fat
The fat is high, but that is because of all the cheese I had today. Also, usually I do egg beaters for most of my breakfast, but the place I’ve been staying only had eggs and I kept the yolk in all eggs, so that fat was much higher too. Tomorrow is a high carb day for me so I’m shooting for 160 g or so!
3/31
DB Flies w/ Band Stretch
30 x 15,15,15 + 15,15,15
DB Twist Press
65x10,10
70x9
Incline BB Press 75
135x8
145x8,8
155x8
165x6
Deadlift 60
275x3,3,3,3,3,3,3
295x3,3,3,3
**These felt awesome today. My grip and speed were both awesome
Narrow Grip Pronated Chins 60
BWx7 reps x 10 sets
Low Rows 60
160x5,5,5,5,5
One Armed DB Shrugs
45x10,10,10,10,10
Shoulder Shocker
Seated Plate Raise 35x10,10,10
Seated Lateral Raise 15x10,10,10
Shrug + Ext. Rotation Press 15x10,10,10
Today was a high carb day for me and ended up looking like this:
2,330 calories, 223 g protein, 197 g carb, 92 g fat
This is pretty good. I was a little hungry at times throughout the day and I felt like my carbs were timed perfectly. I think that until April 9 I’m going to be low carb every day except for one medium - high carb day 3 days before. My carbs today looked like this:
Breakfast
Low Carb whole grain tortilla (wrapped 3 eggs, mushrooms, spinach)
1 cup oatmeal w/ 1/2 cup blueberries
Preworkout
1 scoop Surge
Postworkout
1 scoop Surge w/ 1/2 cup brown rice
Dinner (1 hour after postworkout)
Another low carb tortilla with egg
I’m probably going to weigh myself tomorrow when I get up to see where I’m at! A little reading for me then off to bed!
4/1
Stiff Leg Deads
185x6,6,6
Lunges 60
37.5x8,10,12
Box Squat 60
225x3x8 sets
Rear Delt Flies 60
15z15,15,15,15
6 Ways
10x10,10,10
Seated Military BB Press 90
115x5,5
125x5,5
135x5
Lateral Raise 60
20x30,30
ss w/ Front Plate Raise
45x8,10
**Overall, I’m starting to feel really drained. I have been doing some form of exercise 6 or 7 days a week since the first week of January now and I think it’s rubbing off. I feel hazy all the time and not as excited to work out. Another thing I have started to notice is I get a little light headed if I stand up too fast. I was thinking I might just be dehydrated, but I’ve been drinking lots of water and it doesn’t help too much. I’m going to finish off strong and go until next Thursday, but then I think I"m gonna take a week off. Anyways, 6 days until I get my bodyfat tested…too bad I didn’t do it before I started my transformation!
Diet totals for today: 2,181 calories, 220 g protein, 118 g carb, 101 g fat
My fat is still getting high and I blame it on my love for peanut butter. That and avocado. My mom made tacos tonight and I had 8 oz. ground beef with lettuce, black olives, and avocado. If it weren’t for this meal, my fat content would have been 24 g lower and been perfect! But overall it was a good day and tomorrow will be even better!
Diet for tomorrow:
Morning Cardio: 25 g whey
Breakfast: 1 egg, 1/2 c. egg beaters, 1/4 c. cheddar, 1/2 c. spinach, 1/2 c. oatmeal w/ 1/4 c. blueberries
Snack 1: 50 g whey and 1/2 c cottage cheese
Lunch: 8 oz. tuna, salad w/ veggies, 2 tbsp. PB
Workout: HIIT w/ abs
POST: 1 scoop Surge
Dinner: 6 oz. ground beef w/ veggies
Nighttime: 1/2 c. cottage cheese and 1 tbsp. peanut butter
TOTAL: 1,902 calories, 263 g protein, 80 g carb, 61 g fat
This is about the perfect day. I have a feeling it might be a little different, but for the most part this is what I"m going to eat exactly! I’ll let you know how it goes 
Morning Cardio - Walk for 34 minutes at 3.5 mph at 7 degree incline
Waterbury PLP - Did 20 today (I keep forgetting to comment that I’m doing the program)
Workout:
Bigger Arms Challenge
HIIT:
One Arm DB Snatch 40x30sec.x14 sets (7 each arm)
Walk 60 sec. at 4.0 mph x 14 sets
Later on in Night, Abs: Reverse Pikes 25 lbs x 15,15,15,15 + Plank 1min x 4 sets, Crunch/ Twist Combo with Leg lift combo (did it in a yoga class one time)
Nutrition for the Day (got pretty close to what I planned out last night!)
2,168 calories, 267 g protein, 92 g carb, 85 g fat
Tomorrow will be very similar except for carbs will be a little higher (~120) because I’m going to take another scoop of Surge in. Other than that, the diet might be the exact same. I’ll keep you updated! The final Countdown is 5 days now until pictures and body fat testing! Time to quote Arnold; “Let’s get serious.”
4/3 - Arms workout…too busy right now to post!
4/4 - PLP 22
One Leg Ham Curls 60
40x10,10,10,10
ss w/ Reverse Pike 25lbs x 15,15,15
Back Squats 120
135x5
185x5
210x5
225x5
135x10
ss w/ Plank x 1min x 5 sets
Lunges 90
35x8,10,12
ss w/ Oblique Crunches BWx25,25,25
Quad Extension 90
120x12
130x12,12
ss w/ Hanging Leg Raises: 15,15,15
AFTER: Walk for 31 min at 6 degree incline
0-5: 3.3 mph
6-10: 3.7
11-16: 4.0
17-26: 4.2
27-31: Slowly decreasing
To try and mimic morning cardio, this is what I did:
15 min before workout: 1 scoop Surge
During workout 20 g BCAA
After workout during cardio 10 g BCAA
15 min postworkout: 1 scoop Surge
45 min later: Turkey burger w/ salad
**Does this seem like it could be effective? My plan, since I’m low carb today, was to supply my body with carbs before the workout, burn them during lifting, and then take BCAAs prior to cardio to make sure I burned fat. Worth a try!