Total Calories
2988
Fat: 144.8g
Carbs: 276.6g
Protein: 143.8g
Fat: 43%, Protein: 20%, Carbs: 37%
Hunger is your worst enemy in this kind of diet timing. I have to learn to graze more, the traditional way of thinking about eating, periods of eating followed by periods of not-eating, will not work here ha. I’m going to have to always be munching on something. More milk.
Measurements:
Chest: 37 1/2 in
Upper Arms (flexed): 13 1/2 in
Waist: 32 in
Thighs (flexed): 23 1/2 in
Calves: 14 1/2 in
Forearm: 10 3/4 in
These are starting measurements, end measurements will be taken and posted at the end of the 12 weeks. I actually don’t have a weight scale, and don’t really know anywhere where I can use one. But I think the before/after pictures, along with the measurements will be enough.
Caloric intake for the previous day.
Total Calories: 2443
Protein: 133.0 g
Carbs: 240.0 g
Fat: 104.0 g
March 26 3rd Day
Missed my AM session, it’s not a habit yet to wake up that early =(, but I gave myself shit for it the entire rest of the day.
PM Session
Front Squat 12, 10, 3, 6r ///115-135-155-185pd
Good Morning 12, 10, 3, 6r ///95-115-135-155pd
Leg Press 12, 10, 5, 10r///180-230-270-330pd
Calve Raises (DC) 1x6r///90pd
Pretty good session.
Front Squat: Up the last set up 10pd
Good Morning: Up last set by 10pd
Leg Press: Up last set by 10pd
Calve Raises: Aim for 10-12 reps
Diet
Calories: 3098
Protein: 211.6g
Carbs: 246.3g
Fat: 159.8g
Protein: 26% Carbs: 30% Fat: 44%
Good day. Whole milk can’t be a huge part of my diet =(, doesn’t agree with me at all. Chicken wings though…that’s the ticket.
March 27th 4th Day
Shoulder and Tri (AM session)
Front Raises (plates) 12, 8, 6r///25-35-45pd
Skullcrushers 12, 8, 6r///50-60-70pd
Machine Side Raises 12,8,6r///50-70-90pd
Rope Pushdowns 12,8,6r///60-80-100pd
Rear Delt Flyes 12,8,12r///25-27.5-30pds
Up the final weight on rear delt flyes and on Rope pushdowns
PM Session
Seated Shoulder Presses 12,10,3,7r///55-70-80-110pds
Weighted Dips 12,8,6r///bdywght-25-35pd
DB Shrugs 10-8-6r///60-70-75pd
BTN Extensions 10,6r///50pd-60pd
Machine Side Raises 12,8,6r///50-70-90pd
Overhead Cable Extension 12,8,6///60-80-100pd
Seated Shoulder Press: up by 10 pds
BTN Extensions: add an intial set of 12r at 40 pds
Overhead Cable Extensions: gotta switch this out, can’t load enough weight
Overall good workout.
Calorie Intake for today
Calories: 2914
Fat: 138.7g
Carb:292.6g
Protein: 138g
Need to get protein powder because my protein intake is slipping…have to make a trip to the mall tomorrow.
Calorie intake for Sunday
Calories: 2224
Fat: 113.4g
Carbs: 187g
Protein: 120.7g
March 30
Back (AM session)
Lat Pulldown 20,15,12,10r////70-80-90-100pd
Dual Axis Horizontal Row 20,15,12,10r///50-70-90pd
Hyperextension 20,15,12,10r///bdyweight-25pd
Lat Pulldown: Stick to these weights.
Dual Axis: Up the final poundage to 110pd
Hyperextension: Up the final to 35pds
Great session. On Hypers I only do the ROM where I feel it in my lower back the most, namely the upper 3/4 or so of the movement.
March 30
Back (PM session)
Rack Pull 25r 275pd +2 reps
Lat Pulldown (close) 12, 8, 10r///70-90-110pd
Kroc Rows 1x17r////65pd
Cable Horizontal Rows 1xFailure 10r///90pds
Deadlift: Set a 5 rep PR. When I get to around 35 reps I’ll up the weight
Lat Pulldown: Up the weight by 20 pounds
Kroc Rows: Shoot for 3 more reps at least before bumping up weight
Calories: 3030
Fat:152.9g
Carbs:262.7g
Protein:151.6g
March 31 7th day of IF
Chest (AM session)
Machine Bench Press 20,15,12,13r///40-50-60-80pd
Cable Flyes 15,12,13r///70,40,90pd
Machine Preacher Curl 15,12,9r///20-30-40pd
Incline DB Curl (4th peg) 12,8r///25-27.5pd
Machine Bench Press: Set a rep PR, keep the weight there. For some reason, my right pec seems to take on most of the load…might need to put cable flyes first.
Cable Flyes: Set a rep PR, keep weight same.
Machine Preacher Curl: Keep weight same.
Incline DB Curl: Good exercise, gonna keep it.
March 31
Chest (PM session)
Flat Bench Press 12,10,3,8r///95,135,155,175pd
Flat DB Press 12,5,7r///40,50,60pd
Barbell Curl 12,10,3,7r///40,50,60,70pd
Straight Bar Cable Curl 12,10,3,13r///40,50,60,70pd
DC Standing Calve Raise 1x7 90pd
Flat BP: Got a rep PR, keep the weight.
Flat DB Press: Second set isn’t taken near failure, keep weight.
Barbell Curl: Keep weight there. Rep PR
Straight Bar CC: up the final weight by 10 next time, forgot to.
Good workout.
Good workout
Calories for March 31
Calories: 2914
Fat: 133.3g
Carbs: 270g
Protein: 172g
Yo yo yo, calories for April 1st. 8th day since starting IF, didn’t workout today so my maintenance levels should be around 2200
Calories: 2421
Fat:116.9g
Carbs:216.4g
Protein:115.1g
April 2nd
Legs (AM session)
Lunges 5 RM//40-45-50-55pd
Leg Extensions 10RM//60-70-80-90pd
Leg Curls 8RM///60-70-80pd
I hold the top of the movement on the ext and curls for about a second.
April 2nd
Legs (PM session)
Front Squat 12, 10, 3, 6r///115,135,155,195pd
Good Mornings 12, 10, 3, 6r///95,115,135,165pd
Leg Press 12, 10, 5, 10r///180,230,270,340pd
DC Calves 1x9r 90pd
I’m actually doing Calve raises every training session, just not putting it down on all of them.
Front Squat: Good weight, keep it there…baarely got the 6th rep up
Good Mornings: Also it’s a good weight, form was compromised a little, and barely got last rep up.
Leg Press: Pretty sure I got 10 reps on last set…doubted a little after that it might’ve been 9…but I don’t think I would’ve been able to safely get up another rep anyway, keep the weight.
Hard session.
Today’s calories: 2976
Fat:136.5g
Carbs: 297.8g
Protein: 163g
April 3, 2009
Shoulders Triceps
Front Plate Raise 12, 8, 7r///25,35,45pd
Machine Side Raise 50,70,90,70,50pds
Skullcrushers 12, 8, 8r///50,60,70pds
Rope Pushdown 60,80,110,90,60pds
Rear Delt Flyes 12, 8, 7r///25,30,40pds
Today I worked out for the first time in the morning without coffee…never again ha. Not the same energy levels. Keep all the weights the same.