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Time to get out of the office
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Posted by: Jeeper
Since I started a new job about 9 months ago I have gained about 15 pounds of fat. The new schedule is kicking my ass because I am always running around all day and eating crap. I have started to get a grip on work and can schedule a lot better for working out and eating. I have worked out for years, incuding a time with a former pro. I havent decided on a workout program yet (suggestions welcome) so right now it will be very basic. I welcome all suggestions on my diet and workouts, so dont hold back.
Problems
My main problem is what to do post workout and prior to lunch for food. I have to workout at 5:30am -7 since I work late and want ot spend time after work with the family. I cant really eat a solid meal in after working out since I am out of the office a lot. I need to find a better nutrition bar or something easy to eat and portable.
Stats
6'3" - 220 ~20%BF
9/11/06
Workout
chest/tri's - nothing exciting
inclined bench - DB 65x15/75x10/85x8/75x8
Cable pushdowns - 130x10/145x8/145x8/160x6
BB bench - 135x12/145x10/155x10/145x10
skullcrushers -70x12/80x8/90x8/90x5
machine fly's - 155x15/180x12/200x8
dips - no weight 12/10/10/8
Diet protein/carb/fat
5:30 am - Pre workout -
1 Scoop whey/1 scoop oats 20/30/3
7:30 am - post Workout -
1.5 scoops whey/oats/berries/yogurt ~40/45/5
9:45 Nutrition bar and fish oil(4) ~18/25/9
12:30 Lunch
Chicken, basami rice, kidney beans etc ~45/30/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Hamburger/salad/carrots etc ~45/30/9
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~280/220/66 = ~2600cal
This is about where I want to be calorie wise.
Posted by: Double D
Monitor where you are at after a week or so and if you are not losing the flab at the rate you want then drop another 100-200 cals.
Posted by: fufu
I drive a Jeep! What kind do you have?
Posted by: Jeeper
84 CJ7
www.desertcj7.com
Posted by: Jeeper
9/12
Workout
45 minutes of cardio
I am going to start HIIT next week
Diet protein/carb/fat
8:00 am - post Workout -
2 scoops whey/oats ~45/30/5
9:45 Nutrition bar and fish oil(4) ~18/25/9
12:30 Lunch
Chicken, basami rice, kidney beans etc ~45/30/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Chicken/rice/snow peas etc ~45/35/9
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~248/180/63= ~2300cal
Posted by: Jeeper
9/13
Workout
back/bi's
close grip pull down 10x130/10x145/10x175/8x175
inclined DB curl 10x30/10x37.6/8x37.5
seated row 10x90/10x180/8x230/8x230
preacher curl 10x45/10x70/8x95/6x95
Standing row - I forgot
standing curl 60/70/75/80
Diet protein/carb/fat
5:30 am - Pre workout -
1 Scoop whey/1 scoop oats 20/30/3
7:30 am - post Workout -
1.5 scoops whey/oats/berries/yogurt ~40/45/5
9:45 Forgot protein bar
12:30 Lunch
Chicken, basami rice, kidney beans etc ~45/30/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Turkey chili ~45/50/7
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~245/216/55 = ~2350cal
Posted by: Jeeper
9/14
45 minutes cardio
Pretty much same diet as above
9/15
Squats
crunches
military press
leg curls
ab machine
lateral raise
leg extensions
I havent worked my legs at all in like 3 months and this kicked my ass. I can barely walk
Diet protein/carb/fat
5:30 am - Pre workout -
1 Scoop whey/1 scoop oats 20/30/3
7:30 am - post Workout -
1.5 scoops whey/oats/berries/yogurt ~40/45/5
9:45 none
12:30 Lunch
kick but turkeu chili ~40/40/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Spaghetti sort of ~35/40/8
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~230/215/56 = ~2300cal
Posted by: Double D
Hey Jeeper give us some weight with thos lifts.
Posted by: Jeeper
9/16
9/17
Pretty much the same diet but cheated at lunch and went out
Cardio on Sunday
9/18
Workout
chest/tri's
inclined bench - DB 65x15/75x10/75x8/75x8
Cable pushdowns - 130x10/145x8/145x8/160x6
BB bench - 135x12/155x10/175x8/195x6
skullcrushers -80x12/80x8/90x8/90x7
machine fly's - 155x10/180x10/180x8/210x8
Suplinated pull downs 1 hand- 40x10/50x10/55x8/55x6
Diet protein/carb/fat
5:30 am - Pre workout -
1 Scoop whey/1 scoop oats 20/30/3
7:30 am - post Workout -
1.5 scoops whey/oats/berries/yogurt ~40/45/5
9:45 Nutrition bar and fish oil(4) ~18/25/9
12:30 Lunch
Chili-turkey pinto/kidney/black beans ~45/40/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Who knows
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Posted by: Jeeper
9/19
Workout
45 minutes of cardio
Diet protein/carb/fat
8:00 am - post Workout -
2 scoops whey/oats ~45/30/5
9:45 Nutrition bar and fish oil(4) ~18/25/9
12:30 Lunch
Chili ~45/40/7
3:45 Shake
3 scoops whey/oats/flax ~55/35/18
7:30 Dinner
Chicken/rice/brocolli ~45/35/9
10:00pm shake
2 scoops whey/oats/flax ~40/25/15
Total ~248/190/60= ~2400cal
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Time to get out of the office
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