Stats:
No weigh in
goals: (hoping by summer 2010)
205lbs with 12% or less BF (i got my work cut out for me)
~2200 Calories with 40/40/20 split (carbs/proteins/fat)
Supplements:
7:45am - Slim Xtreme & 75mg Acai Berry Extract (In my Cutting Phase, need to lose some pounds)
Food:
Breakfast 6:05am -
Whole Wheat English Muffin with Peanut Butter
Lunch 12:45pm - Strawberry Yogurt (100 calories, 8g Protein, 7g carbs, 0g fat)
Dinner 6pm - Tuna salad(fat free spin blend, ballpark mustard, relish) on whole wheat toast with Tomato and lettuce.
consumed 1 gallon of water.
Workout: OFF day :(
Thursday, September 10, 2009
Wednesday, September 9, 2009
Wednesday, 9-9-09
Stats:
5'11 (thats not going to change)
211lbs
~17-18% Body Fat
goals: (hoping by summer 2010)
205lbs with 12% or less BF (i got my work cut out for me)
~2200 Calories with 40/40/20 split (carbs/proteins/fat)
Supplements:
7:45am - Slim Xtreme & 75mg Acai Berry Extract (In my Cutting Phase, need to lose some pounds)
Food: (Eat like shit today)
Breakfast 6:05am -
2 Chocolate-Peanut butter bars (535 calories, 45g Protein, 12g unsaturated fat, 31g Carbs)
Missed Lunch today... not good
snack 4pm - Take 5 Candy Bar (horrible POS, I shouldn't have eat)
Dinner 6pm - Rotisserie Chicken and Mashed Potatoes with extra garlic, no added Salt or sour cream (~700 calories, 13g of Fat, 40g Protein, and 76g Carb)
consumed 1 gallon of water/Gatorade up to 8:30pm.
Workout: (Favorite Part of my Day)
Chest
1. Super-set of Dumbbell Press and Dumbbell Flies
*100lbs DB's x 3sets of 8-10 reps with 45lbs DB flies x10reps to end each set
2. Super-set of incline Dumbbell Press and incline Dumbbell Flies
*65lbs DB's x10reps, 75lbs DB'sx 8-10reps for last 2 sets, each set ended with a burnout of 30lbs DB's Flies
3. Decline Barbell Press
*Only managed 2 sets of 225lbs 6-8 reps... chest was fried after supersets
Tricep's
1. Skullcrushers
*3 sets of 10 reps - 85lbs- 105lbs-125lbs
2. DB behind the head tricep extension
*2 sets of 85lbs-10reps
No cardio today... planning on running a mile or so tomorrow after looking at some more homes.
Please leave critique's and Suggestions
5'11 (thats not going to change)
211lbs
~17-18% Body Fat
goals: (hoping by summer 2010)
205lbs with 12% or less BF (i got my work cut out for me)
~2200 Calories with 40/40/20 split (carbs/proteins/fat)
Supplements:
7:45am - Slim Xtreme & 75mg Acai Berry Extract (In my Cutting Phase, need to lose some pounds)
Food: (Eat like shit today)
Breakfast 6:05am -
2 Chocolate-Peanut butter bars (535 calories, 45g Protein, 12g unsaturated fat, 31g Carbs)
Missed Lunch today... not good
snack 4pm - Take 5 Candy Bar (horrible POS, I shouldn't have eat)
Dinner 6pm - Rotisserie Chicken and Mashed Potatoes with extra garlic, no added Salt or sour cream (~700 calories, 13g of Fat, 40g Protein, and 76g Carb)
consumed 1 gallon of water/Gatorade up to 8:30pm.
Workout: (Favorite Part of my Day)
Chest
1. Super-set of Dumbbell Press and Dumbbell Flies
*100lbs DB's x 3sets of 8-10 reps with 45lbs DB flies x10reps to end each set
2. Super-set of incline Dumbbell Press and incline Dumbbell Flies
*65lbs DB's x10reps, 75lbs DB'sx 8-10reps for last 2 sets, each set ended with a burnout of 30lbs DB's Flies
3. Decline Barbell Press
*Only managed 2 sets of 225lbs 6-8 reps... chest was fried after supersets
Tricep's
1. Skullcrushers
*3 sets of 10 reps - 85lbs- 105lbs-125lbs
2. DB behind the head tricep extension
*2 sets of 85lbs-10reps
No cardio today... planning on running a mile or so tomorrow after looking at some more homes.
Please leave critique's and Suggestions
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