tread mill before work 3.0 mph 6.0 incline 20 mintues
Holy crap man, that diet sounds brutal, 1200 calories for a 200lb man who lifts and trains MMA! God have mercy on your soul. Good luck to you.
[quote]dday wrote:
Holy crap man, that diet sounds brutal, 1200 calories for a 200lb man who lifts and trains MMA! God have mercy on your soul. Good luck to you.[/quote]
I run a zig zag diet and 1200 will as low as it gets. It will look something like this…
3000 calories day, 1200 calories, 1800,1800,2400.1800,1800, 3000 and so on.
body weight 203 upon waking…
head to class tonight 2 hours of mma style training. I only slept 5.5 hours today for some reason but I was able to get the yard mowed. Will probably try to take a nap tonight before work. Below is the planned macros and calories for the day.
Wed 24th: 1822 calories fat: 100.37g protein: 164.34g carbs: 58.31g
felt like shit at training not sure if it is the low carbs or the lack of sleep but will keep a eye on it. I did eat a peanut butter sandwich when I got home so my macros will be different. I will update in the morning with the end results for the day.
yesterdays end result for food was
Wed 24th: 1832 cal fat: 98.37g protein: 152.84g carbs: 80.31g.
todays food plan
Thu 25th: 1992 cal fat: 96.38g protein: 194.50g carbs: 87.75g
slept like shit again but that’s a fairly common occurrence for me. got my lazy ass on the tread mill tonight and I can tell you that taking a couple weeks off from your cardio will kill it fast.
Treadmill
3.0 mph 6.0 incline 20 mins… then three rounds of
7.0 mph for 2 minutes/ 3 mph for 1 min 1.o incline…
going to have to get this back up at a acceptable level and keep it there instead of letting it slide all the time
Weight this morning upon waking was 202.5
got 8 hours of sleep today but had to take an over the counter sleeping pill to do it… this is my weekend off so the sleep schedule is going to be really screwed.
Squats toady
bwx10x2
barx10
95x8
110x5
135x5
160x3
200x5
230x3
255x3 had several left in the tank
dead lifts 3x10 150
leg curl 5x10 55
bent over rows 5x10 105 strict
tread mill 10 minutes at 3.0 mph 6 then 3 rounds of sprints 2 mins @ 7.0 1 min @ 3.0 1.0 incline
Body weight when I woke up this morning was 200. Energy levels are good. The lowered carbs are working and I expected to lose this weight pretty quick. The next 5 or 6 pounds is going to be the hard ones. Goal is to be between 195 and 190 by the 15th and then cut the rest with water the last 5 days… we will see.
Tommorrow will be a loose day for the diet. we have a baby shower at 2 then off to watch the guys fight then home. I will have to eat out atleast once but its a good day for it since I have had 4 low days so far. Hopefully this will keep the metabolism going…
Todays macros.
Fri 26th: 1864 calories fat: 118.99g protein: 158.73g carbs: 36.05g
no training yesterday went to baby shower and then watched some of my training partners fight last night. I had a few beers and eat out at steak and shake. It was a planned high day and I succeeded in that. today will be a semi high day as I will probably have a few beers later but I will work out today at least a little and then tomorrow will be a low day.
Sat 27th: 3772 calories fat: 214.70g protein: 130.10g carbs: 254.00g
weight upon waking 200.5
weight upon waking was 201.5 busted the diet again yesterday but its sort of the plan.
yesterdays diet info
Sun 28th: 2673 calories fat: 107.07g protein: 97.56g carbs: 207.59g
planned food for today
Mon 29th: 1644 calories fat: 70.11g protein: 127.98g carbs: 120.66
no work out yesterday just a lazy day…
workout for today
Mil press
barx8
50x5
65x5
75x3
95x5
105x3
120x9 nothing left in the tank.
bench press 120x10x5 sets super setted with
towel pull downs 100x10x5 sets. My grip was starting to slip on these and my forearms were burning
barbell curl barx70
v-bar push downs 40x55
machine chest flies 40x70
treadmill
10 mins at 3.0 mph 6.0 incline then 5 rounds of 2 mins at 7.2 and 1 min of 3.0 incline 1.0 then 5 minutes of 3.0 mph at 6.0 incline.
Really enjoying this program I am getting some heavy stuff in and still getting that pump that feeds my vanity. My body is starting to look different and hell who doesnt want that from lifting.
thats all for today more tomorrow. Hopefully I will be around 197 this weekend on weight.
10/30/12 calories 1780 Fat 48.8g Carbohydrates 162.7g Protein 175.5g
worked out at mma class more technique than intensity but I did get my sweat on. more tommorrow
food for 10-31-12 1345 calories Fat 65.6g Carbohydrates 67.8G Protein 113.5g
Food planned for today 1,525 calories Fat 64.9g Carbohydrates 76.2g Protein 154.8g
body weight today is 199
tread mill work out 5 mins at 3.0 mph 6.0 incline, 5 rounds of 2 min@7.2 1 min@3.0 1.0 incline, 5 mins walking as before, another 5 rounds of sprints and then another 5 mins walking…
total time was 45 mins… good workout.
199? Light weight.
[quote]bulldog9899 wrote:
199? Light weight.[/quote]
I may try to do that meet at 198 who knows…
That looks like it’s taking some serious commitment to keep it going man, not sure I could do it!
[quote]humpty wrote:
That looks like it’s taking some serious commitment to keep it going man, not sure I could do it![/quote]
and I have not been committed
diet got killed for two days and the work outs stopped. Extra hours at work are the culprit. Getting back on the horse today and going to make a run for it. weighed in at 200.5 so did not screw my self to bad but really need to get to 195 by the 15th or 16th if I am going to do this water cut… why do I do this stuff…
bench 90 sen break on all sets
barx10x2 sets
95x8
115x5
145x5
165x5
190x8
210x1
220x1
230x1
mil press 75x10x5 sets
wide grip pull downs 100x10x5 sets
tricep ext 40 x 50
barbell curl bar x 50
chest flies 40x80
squat day
bwx10
barx10x2 sets
95x8
135x5
180x5
205x5
added belt
230x5
255x1
275x1
dead lift 3x10 160 lbs
bent over rows 3x10 105
leg curls 55 3x10
Trying morning workout after I get home from work and this one did not work out well. sleep schedule is variable as usual. My legs were stiff and sore and I did not warm up as I should have because the wife was sick in bed and that’s where the tread mill is.
Anyway I got the majority of it in and then said screw it.
How are you feeling on that low a calorie level?
I dont think its bothering me to much I have high calorie days often so it all equals out.
diet update
11/1/12 calories 1525 Fat 64.9g Carbohydrates 76.2g Protein 154g
11/2/12 calories 1,935 Fat 72.9g Carbohydrates 148g Protein 114.7g
11/3/12 calories 2,255 Fat 116.2g Carbohydrates 128.8g Protein 170.9g
11/4/12 calories 3329 Fat 143.4g Carbohydrates 392.8g Protein 101.6g
11/5/12 not logged so bad I am sure
11/6/12 calories 1631 Fat 283.8g Carbohydrates 72g Protein 135g
11/7/12 calories 895 Fat 30.2g Carbohydrates 16.1g Protein 76.2g
11/8/2012 calories 2690 Fat 148.8g Carbohydrates 142.2g Protein 179.2g
so theres the diet… zig zag for sure… I call it that but its more like control/ no control lol…
todays weight 198