Nutrition for Today: 2,290 cal, 246 g pro, 111 g carb, 84 g fat
Breakfast:
1 egg
1/2 c. egg beaters
1/2 c broccoli
1/2 c oatmeal
1/4 c mozzarella
Snack 1:
3/4 c cottage cheese
2 tbsp. peanut butter
Lunch:
7 oz. turkey burger w/ provolone (no bun)
12 large asparagus spears
1.5 c romaine lettuce with calorie/ carb free dressing
Snack 2:
2 scoops Low Carb Protein
Workout:
Overall 2 scoops Surge
Dinner:
6 oz. turkey burger with provolone
Large Salad with light dressing
1 sugar free jello
Bedtime:
1/2 c cottage cheese
1 tbsp. peanut butter
4/5
DB Flies w/ Band Stretch 60
35x15,15,15 + 15,15,15
DB Twist Press 60
50x12,12,12,12
Incline BB Press 60
135x8,8,12,9,12
Deadlift 180
205x5
245x5
285x5
325x2
365x2
DB Rows 60
80x15,15,15
Chins (did random grips and random switchign throughout set, my hands and back were tired)
BWx10,10,10
DB Shrugs 60
70x15
80x15,15
So today’s nutrition was what I was going for; high carb. I ended up taking in about 200 grams and because of this my calories were a little high. This is no big deal. Here is how the rest of the week is going to shape out:
4/6: Medium Carb, Arm Workout w/ abs + Low intensity Cardio (Carbs will slowly be cut out throughout the day and after noon there will be none except Surge postworkout)
4/7: Low Carb (60 g), Leg and Shoulder WOrkout w/ low intensity cardio (Only carbs will be morning oatmeal and Surge)
4/8: Even Lower Carb (30 g), Whole Body light workout w/ low intensity cardio
**Final weight, bodyfat percentage, and pictures will be posted from this day.
4/9: Low Carb and leaving for St. Thomas for my bro’s wedding! Hopefully looking awesome for the beach!
4/12: To continue to diet or not? I think if I am 12% bodyfat or lower (who knows, I could be WAY higher), I will plan on building some mass very slowly and incorporating a 5/3/1 type program. We’ll see though. The days off will do me good. Also, today was the 3 month day of me cooking eggs for myself every single morning. This whole process has been empowering and really has been a learning process; about life and making changes and sticking to them, and also to weightlifting in general. We’ll see where things go from here!
4/6
Cross body hammer curls
25x10x5
Bar Pushdowns
30x10x5
** Really focused on contracting the muscle during the lift
Seated DB Curls
30x10,10
Kickbacks
25x8x4
Preacher Curls
50x12 + 15 partials
50x8 + 17 partials
L-Extension
20x15x4
BB Curls (w/ 3 sec eccentric)
55x12,12,12
Skullcrusher
65x15x4
Also did some Ab exercises before hand and walked for 25 minutes afterwards. Bodyfat testing tomorrow, I’m nervous!
4/7
Rear Delt Flies
15x15,15,15
ss w/ Yoga ab series
Seated BB Military Press
95x10
105x10
115x8
125x8
135x8
ss w/ ab wheelers x 3
Leg Drops 1 min. x 2
Heavy Laterals
20x30,30,30
ss w/ Weighted side bends
70x10,10,10
Shoulder Shocker
Plate Raise 35x10,10,10
Lat Raise 15x10,10,10
Ext. rotate + Press 15x10,10,10
Lat Raise Hold
10x20 sec, 20 sec
10x30 sec, 30 sec
**Also, my body fat percentage was 12.16%. They took it on 5 different spots. Pictures will be posted tomorrow!
I don’t know what I started out at, but I would say 18%. Sooooo:
205 (starting weight) x .18 = 36.9 lbs of fat, 168.1 lbs of muscle
194.5 (weight now) x .1216 = 23.65 lbs of fat, 170.85 lbs of muscle
OVERALL FOR 3 MONTHS (Jan 6 - Apr 8):
Fat Loss 13.25 lbs
Muscle GAIN!!! 2.75 lbs
Pretty good overall!!!
4/8
Lunges
50x5
55x5
60x5
ss w/ Quad Ext 60
130x10,10,10
Flat BB Bench
185x5
205x5
225x3
ss w/ DB Flies
35x12,12,12
DB Snatch
65x5,5
75x5
ss w/ lateral raise
20x10,10,10
Wide Grip Chins
BWx5,5,5
ss w/ Bent Over Rows
135x12,12,12
21’s w/ 40 lbs (ez bar)
21,21,21
**The diet is officially over. Pictures will be posted later. I’m not sure what my upcoming short term goals are, but I’m going to think about it over the weekend and that will be what my new workout/ diets will be geared towards.
Back from the wedding! It was awesome. It was at Magen’s Bay in St. Thomas. Only being there can make you appreciate how beautiful it was. Anyway, let’s call the weekend a “carb-load” haha. Nothing was spared - burgers, ice cream, tacos, aka anything went! While I’m craving things, I’m back to being strict and back to business. So my short term goals are:
Weight - 195 lbs at (or slightly below) the same body fat percentage
Bench - 275 lbs one rep max
Squat - 365 lbs one rep max
Deadlift - 450 lbs one rep max
Overall just aesthetically better looking. I’m not exactly where I want to be physique wise because I still am carrying some annoying fat in my lower pecs and also in my stomach. So for dieting, I’m going to have one day a week where I will re-feed and possibly cheat. I will have three days a week that will be low-carb. This means that very little carbs will be consumed outside of breakfast and periworkout. I will not worry about most vegetables though. The other days will be “medium-carb” days and will be similar to low carb days, but just gives me the options to have something else if I want.
Workouts will go like this. I have designed a program off of fatigue training recently discussed by CT and also 5/3/1. I’m going to use the percentages for main lifts of 5/3/1 and slowly increase from there. I’m looking to hit my max lifts in 4-5 months. Anyways, I’m always open to change so I’m just going to play it by ear!
Workouts will be posted again starting tomorrow! Diet will also be posted on days where I keep track.
4/15
Back Squat
175x5
200x5
225x8
Chins
Negatives 3x15
ss w/ Supinated lat pulldowns 70x12,12,12
Wide Grip Chins 5,5,5,5,5
Dead Stop DB Rows
75x12,12,12,12
DB Shrugs
75x15,15,15
ss w/ pendlay rows
135x10,10,10
Quad Extensions
130x10,10,10,10 + Partials of 25
4/17
DeFrance Ab Routine 3 sets of 15
HIIT
DB Power Snatch 45 x 30 sec. x 12
Walk 4.3 mph @ 6 degrees x 1 min x 12 sets
Jump Rope for 5 minutes
4/18
Deadlift
240x5
275x5
310x11
Rear Delt Flies
15x15,15,15,15
ss w/ BB Over the Head Press
75x25,22,20,26
Lat Raise
25x15,15,15
ss w/ Face Pulls
50x12,15,15
6 Ways
10x10,10,10
ss w/ Front Plate Raise
45x8,8,8
**Afterwards did 10 forty yard sprints
4/19
DB Shoulder Press
55x6
60x5
65x10
Incline DB Press
60x15
65x14
70x11,9
ss w/ DB Incline Flies
20x15,15
25x15,15
Guillotine Press
135x8,8,8,8
ss w/ Decline Push Ups
BWx12,12,12,12
Did some ab work after
4/20
Going for a jog in the morning! Not for speed or anything, just a light 2 mile run.
Later in the Day:
Sled Pulls
Sledgehammer Work
Weighted Carries
Running Backwards sled drag
**It is raining out like crazy now, so I’m not sure if I’ll be able to do this tomorrow. I will plan on it though and change it up if I have to!
Okay, so I have been terrible with my diet. I think the long dieting (which had me craving pizza, beer, other awesome things) created a monster that I need to halt ASAP! Over my vacation, I binged pretty hardcore, but was still pretty good. However, I have came back and my weight is way up and I feel terribly bloated/ fat. I need to start being serious again and getting back into things. I loved the way I felt and look and need to get back on that track NOW. I am going to be low carb except for ONE DAY per week. On that day, I will have higher carbs at breakfast, around workouts, and MY LAST MEAL will be a “cheat”. I was very close to where I want to be overall, so I’m going to be serious on a diet like the one just stated for the next month or so and see where I am. Here goes nothing!
I’m going to shoot for 1.5g/ lb BW protein, <100 g carbs, and ~75 grams fat. I’m going to drink a lot of protein shakes. I will start logging my diet again TOMORROW! Back to business, let’s go!!!
