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Time to get out of the office
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09-11-2006, 09:31 PM
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#1 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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Time to get out of the office
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. |
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09-11-2006, 09:32 PM
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#2 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 10,018
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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.
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09-11-2006, 09:42 PM
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#3 |
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fiendish thingy
Elite Member
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I drive a Jeep! What kind do you have?
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09-11-2006, 11:38 PM
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#4 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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09-12-2006, 08:41 PM
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#5 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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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 |
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09-13-2006, 09:35 PM
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#6 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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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 |
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09-15-2006, 09:05 PM
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#7 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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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 |
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09-16-2006, 12:20 AM
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#8 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 10,018
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Hey Jeeper give us some weight with thos lifts.
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09-18-2006, 08:53 PM
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#9 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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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 |
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09-19-2006, 08:47 PM
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#10 |
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Registered User
Join Date: May 2004
Location: Phoenix
Posts: 173
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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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