I am starting this log just to track how I eat and train and all and any feed back is welcome just trying to better myself and feel using this site can be the best way possible to see what I am doing wrong what I am doing right ( if any ). Today I am starting a new workout and eating regime. Please if anyone does read this i would appreciate any pointers. I am 27 yrs old 6’1 245lbs.
I have done the V-Diet about a year and a half ago did amazing on that lost 35 lbs in the 30 days kept it off until I met my girl friend then got lazy. While on the V-Diet i went from 260 down to 225. Got as low as 215 and maintained that for a few months then just lost focus. I want to try and get back down to the 210-220 range without going on the V-Diet and just eating right.
With my workouts I am looking to go heavy to still try and maintain and grow some muscle even though I am trying to cut weight ( trying to incorporate Thibs perfect rep with each exercise ). I am going to try keep my protein intake @ 300g + a day. While limiting my calorie intake to 2,300 - 2,700 a day and get at least 30 mins - 1 hour of cardio in a day. This might be the wrong way I am going about things that is why I am putting this log on here.
5am - 30 min cardio
6am- 1/2 cup of oatmeal 1 cup blueberries
6:45am - 3 scoops Metabolic Drive 2tbs flax,2tbs spoon of fiber.
10:15am - 3 scoops Metabolic Drive
12:30pm - 5oz chicken breast 1 cup broccoli
3:30PM- 3 scoop Metabolic Drive
5:45pm- pre workout 2 tbsp all natural peanut butter & handful almonds
6:30pm - Shoulder Wokout
Seated Press
95 X 8 155 X 4
115 X 8 135 X 6
135 X 6 115 X 8
Dumbbell Front Raise
25 X 8 30 X 7
25 X 8 35 X 5
30 X 7 35 X 4
Hammer Strength Shoulder Press
140 X 8 220 X 4
180 X 7 230 X 3
200 X 6 240 X 2
6am - 1/2 cup oatmeal & 1/2 cup blueberries
9am - Back Workout
Wide Grip Pull Down
175 X 8 230 X 4
200 X 8 250 X 2
210 X 6
Row
180 X 8 240 X 5
200 X 6 120 X 12
220 X 6
Reverse Grip Pull Down
150 X 8 210 X 3
180 X 8 220 X 2
200 X 6
Dead Lifts ( have a very bad lower back always in pain hoping this will help )
135 X 8
150 X 8
185 X 8
205 X 6
Shrugs
135 X 8 135 X 20
185 X 8
225 X 8
250 X 8
10:15am - Surge
12:15pm - 3 scoops Metabolic Drive
3pm - 4oz chicken, 1/3 cup of quinoa, 1/3 cup of black beans & 2 cups of veggies.
7pm- 6oz sword fish, 1/2 cup of brown rice, 1 cup veggies. 1 Cookie & 1 scoop vanilla Ice cream
Was out to dinner with my girl friend still ate healthy except for the cookie & ice cream.
Totals
Calories 2400
Fats 78
Carbs 180
Protein 240 ( went low today )
Fiber 25
After 1 week of weighing my food out and trying to lose weight without doing the V-Diet by just eating right I am down 3lbs to 242. Which is prob just about what I was expecting. If i would of did more cardio I feel I would of maybe lost a little more but still happy I lost something. I will try this week to keep up with @ least doing 30 min a day or at least getting in a walk @ night.
Like while on the V-Diet i would go for a hour or so walk around my complex every night before I went to bed. If i can do both my cardio in the AM and also do the walk I think I can maximize my weight loss efforts.
5am - 30 min cardio
6am - 1/2 cup of oatmeal, 1/2 blueberries
6:45am - 3 scoops Metabolic Drive 2tbsp fiber, 2 tbsp flax
10:30am - 3 scoops Metabolic Drive
12:15pm - 6oz steak, 1/2 cup of Quinoa, 1/2 cup of black beans
3:30pm - 3 scoops Metabolic Drive
5:30pm- 2 tbsp peanut butter
6:15pm- Workout Chest
Flat Bench
135 X 8 225 X 5
185 X 8 245 X 3
205 X 6 135 X 12
Incline DB
60 X 8 85 X 5
70 X 8 90 X 5
80 X 7
Decline DB
50 X 8 80 X 6 40 X 12
60 X 8 90 X 5
70 X 8 100 X 2