Notes:
Lunges are still tough but I’m getting better at them. I started doing band pull-aparts between sets and it helps when I set the barbell on my back for lunges. My back and shoulders don’t feel as stiff.
[quote]kpsnap wrote:
Great gains. You must be pleased![/quote]
Making those gains was awesome and almost seemed simple. Sure, I had to put in the work, but all I had to do was follow a well made program. I did the 915 workout program The 915 Workout Program and it worked well for me.
I couldn’t put it more simply. Focus on gaining strength and muscle and fat problem will take care of itself. If you don’t turn this into a short term “I need to lose a few pounds” goal, then you’ll succeed.
and measure your progress by the tape measure and mirror – not the scale.
While eating breakfast about 30 minutes later I started to feel a little queasy. I think its gone… I think, I’m about to try an finish my breakfast. I wonder if its because I had protein prior to lifting. Usually I have Surge Workout Fuel before and during lifting but this time I took in some whey protein about 15 minutes prior (1 scoop w/ 8 oz of water).
My Traveling Farmer Walk Handles came in today. Don’t know if I’ll be able to try them out today. I’m excited to do farmer’s walks with something heavier than my 50lbs kettlebell.
I went on an hour walk today and then came home to try out my new farmer’s walk handles.
It was great doing the farmer’s walk with more than my 50lbs kettlebells. I loaded up with 90lbs on each side and it felt good. By far my weakest part was my grip. The weight wasn’t light but I’m sure I could have used more if my grip wasn’t giving out. I’ll keep doing this weight until my grip strength improves.
I orginally started this thread to keep track of my training with a focus on fat loss. Well, I gained fat instead. Mid January I was up to 248 lbs and physically felt bad. The fat gain was due to poor diet.
I refocused my diet mid January and this morning I weighed in at 231 lbs. I’m finding it easy to eat a clean diet, and I’m in a weekly rhythm of preparing food on Sundays and Wednesdays.
I am eating three meals a day. I tried doing five to six smaller meals and I did see minor fat loss but it was too much of an interruption during work.
I’ve also added daily intermittent fasting - I will eat three meals within 8 hours and fast for 16 hours. I have found that this is working well for me for the past two weeks.
I lift first thing in the morning, and I started doing fasted lifting this week. I was amazed that I wasn’t starving and that I had energy to finish the workout. Normally I would have had a protein drink and Surge Workout Fuel about 20 minutes before lifting. I’ll keep monitoring how I feel during my morning workouts but so far so good. I keep the workouts to 45 minutes. I’m guessing if I did longer workout sessions (1 hour plus) I might need some carbs to keep the energy up.
Here’s my meal plan:
Post-Workout:
1 serving of Metabolic Drive (FYI, Banana is awesome!)
Breakfast:
1 cup egg whites
3 large eggs
3/4 cup old-fashioned oats (before cooking)
2 slices of Ezekiel Bread
Lunch:
8 oz baked chicken breasts
1 cup Quinoa & Brown Rice
1/2 cup black beans
2 cups mixed veggies
28 almonds
Dinner:
7 oz ground beef
1/2 avacado
2 cups baby carrots
1 cup low fat cottage cheese
4 oz strawberries
