Stats look like
63 in height
weght 157 lbs bodyfat 35 %
Look solid but have got to get to 135 lbs and loose all that fat.
No logs this week probably, I ran a half marathon and I am sore and taking it easy this week.
Diet looks like carb cycling and consists of 1470 calories, 1600 calories and should change when weight changes.
Oh question, is it possible to black out the face on pics? I m a bit paranoid.....
Last edited by ParadiseCup; 04-15-2011 at 07:39 AM.
Reason: add photos
Weeks 1 to 4 I will be doing supersets . Onecompound move with an isolation move as follows.
I will be woring out with weights 4 days a week and cardion each day except for one rest day.
chest and Triceps Sets Reps
A Incline Bench press 2 8
A incline db flye 2 8
B flat db press 3 10
B flat db flye 3 10
C BENCH DIP 2 8
C lying tricep extensions 2 8
D close grip bench press 2 10
D Pushdown 2 10
Legs Sets Reps
A Barbell Squat 3 8
A Legpress 3 8
B romanian deadlift 2 12
B lying leg curl 2 12
C standing calf raise 3 20
C seated calf raise 3 20
Shoulders, abs traps Sets Reps
A overhead DB press 2 8
A DB lat raise 2 8
B upright row 2 10
B bent db laterals raise 2 12
C reverse crunch 3 12
C crunch 3 12
D barbell shrug 3 8
D incline db shrug 3 8
Back and biceps Sets Reps
A Bent over bb row 3 10
A Seated Row 3 10
B T Bar Row 2 12
B lat pull down 2 12
C barbells curl 2 8
C incline DB curl 2 8
D high cable curl 2 10
D hammer curl 2 10
This is week one.
I will up date diet soone. I am thinking to go with a well balanced diet to strat with and then tweak it as necessary.
Pics coming as soon as I get a camera
Macros for today are 75g carbs, 120g Protein and 47 grams of fat.
Weeks one day one work out !
Multivitamin, psyllium husks, flaxseed oil (1000mg) x2, Caffeine.
Xtend 2 scoobs intra workout
Dymatize elite whey post workout.
Yesterday was day one of the workout and it was like this.
chest and Triceps Sets Reps
A Incline Bench press 2 8 75lbs
A incline db flye 2 8 15 lb dbs form over ego
B flat db press 3 10 30 lb dbs
B flat db flye 3 10 17.5 lb dbs
C BENCH DIP 2 8 body weight
C lying tricep extensions 2 8 15 lbs
D close grip bench press 2 10 65 lbs
D Pushdown 2 10 48 lbs
Cardio was 35 mins on treadmill 2.7 miles ... still not recovered all the way from half marathon.
my macros today will stay pretty close to yesterday 75 g carbs: 150 g P: 50 g fat.
I decided to up the protein a bit.
Its leg day ! exciting.
adding glutamine to my post workout whey today.
flax seed ground in oatmeal instead of tablets today.
April 12 th
20 minutes cardio on bike and elliptical to warm up.
Unable to do supersets becaude the gym was so crowded but managed to do the following workout.
Legs Sets Reps
Barbell Squat 95lb 10, 10 : 115lbs 8reps, 125lbs 8reps, 130lbs 8 reps
Legpress 135lbs 12 reps; 175lbs 12 , 12 ,12 reps
romanian deadlift 95lbs 12 resp, 145lbs 12 reps
lying leg curl 40 lbs 12, 12, 12
standing calf raise 115lbs 12, 12, 12 reps
C seated calf raise 100lbs 20 reps, 80 lbs 20, 20 20 reps
Sent picss in today
Its amazing to see how you look in a picture ... lots of work to do.
Today's workout is cardio and stretching...
Macros stay close to yesterday Iam happy shooting for 75-85 g carbs, 130 -150 protein and 45- 50 g fat.
Sometimes portion sizes are hard to tell accurately.
First weigh in will be on sunday the 17th
So I have decided to follow Lyle McDonaldsmodified UD 2 plan for two weeks starting today to see how I do ...I probably wont go overboard as he says too strict sometimes = failure.
So I am consuming between 1.2 g of protein / pound LBM. and 6 g flaxseed oil.
Just finished the day one depletion workout written above ... well I did one circuit, the gym was pretty crowded. and it was pretty hard ... may choose to stick with just one circuit, With more compound movements.
Rom Dead 3x15
Leg Press 3x15
Leg Curl 3x15
Leg Extension 3x15
Calf Raise 3x15
Barbell Curl 3x15
Tricep Pushdowns 3x15
Same macros as yesterday feel pretty good even on the very low carb at the moment.
Would like some ideas to make cottage cheese less unappealing
todays actuall workout ---- Warm up 15 minutes on tread mill jog
Squat 3x15 45lbs 15reps, 95lbs 3 x 15 reps
Rom Dead 3x15 115lbs 3 x 15 reps
Leg Press 3x15 155 lbs 3 x 15reps
Leg Curl 3x15 50 lbs 3 x 15reps
Leg Extension 3x15 90 lbs 16, 12, 75lbs 15, 14 reps
Calf Raise 3x15 75lbs 20, 15, 18
Ez bar curls 3x15 45lbs 3 x 15 reps
Tricep bench dip body weight 3x15
Crunches 3x15 body weight
Last night I finally started to feel the effects of very low carb.
I added one frozen yam patty and a teaspoon of maranatha natural peanut butter to my broccoli and other greens at dinner which brought my carbs up to 58 grams not including fibre. I felt much better and I think prevented myself from eating something dumb .
my body is feeling pretty tight and almost indestructuble ... lol must be the lack of carbs making me crazy.