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Let's Do this Again
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05-01-2008, 10:42 AM
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#1 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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Let's Do this Again
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I have dusted off the gym membership and the old spreadsheets and am ready to start anew.
Stats: Gender: Male Age: 41 Chronologically, < 25 Maturity Height: 5'5", on my good days  Weight: 210 lbs  BF: ~ 27+%  Goals Short term: Establish a consistent/balanced gym and nutrition habit Meduim term: Shed body fat to < 20% for September Long term: TBD Method Diet Target: 2100 cal, P/C/F - 55/5/40 - to be tweaked as necessary Training: 3 day split - Upper push, Upper pull, Legs Cardio: 1 hour per week max, not including warmups Please feel free to post comments, questions and most importantly advice |
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05-01-2008, 10:45 AM
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#2 |
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Give it to me
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Hi balin
 Welcome back....Can I ask why only 1 day/week on cardio? |
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"For NOTHING is impossible with GOD" - Luke 1:37
"You may not be eating anything for breakfast but just because you don't doesn't mean your body won't." |
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05-01-2008, 11:11 AM
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#3 |
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Registered User
Join Date: Mar 2008
Location: Connecticut
Posts: 281
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Hello..
Nice to see you... "Age: 41 Chronologically, < 25 Maturity" I resemble this remark.. |
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-Dennis
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05-01-2008, 11:27 AM
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#4 | |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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Quote:
I only want to do 1 hour of cardio per week to start until I get my meal plans all worked out. I have been doing two half hour sessions with some ab work on my off days. My schedule is pretty chaotic so I want to ease into it |
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05-01-2008, 11:30 AM
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#5 | |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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05-01-2008, 09:03 PM
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#6 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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May 1 Meals
M1 1.5 Whey 1 CLA 5 g Glutamine 1 Tbs Flax 1 Tbs Psyllium 2 Black coffee M2 200g Ground Turkey 1 c broccoli M3 200g Ground Turkey 1 c broccoli 1 CLA M4 8 oz Prime Rib 1 c broccoli 6 Shrimp 1 Tbs Ranch Dressing 2 c Mixed Greens M5 1.5 Whey 1 CLA 1 Tbs Psyllium 1 Tbs Flax M6 1.5 can Tuna 1 c broccoli 1 Tbs Flax Total P 287.4 C 41.2 F 117.4 cals 2371 Fiber 34.7g P 48.5% C 7.0% F 44.6% Water - 5l Meal 4 was borked. I had dinner out tonight. Training today was 30 mins on elliptical. |
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05-02-2008, 01:39 PM
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#7 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 14,778
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Good to see you back again.
Are you low carbing every day? |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan 
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05-02-2008, 04:57 PM
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#8 | |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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Quote:
. I am feeling pretty good so far with these lower carbs. I was planning on doing this for another week or so and see how quickly I am dropping weight. When I did this 3 years ago I was dropping 2lbs per week.I have a feeling though 2100 cals may be too low. |
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05-03-2008, 09:51 AM
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#9 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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May 2 Meals
M1 1.5 Whey 1 CLA 5 g Glutamine 1 Tbs Flax 1 Tbs Psyllium 2 Black coffee M2 1.5 can Tuna 1 c broccoli 1 Tbs Flax M3 1.5 can Tuna 1 c broccoli 1 Tbs Flax M4 1.5 Whey 2 CLA 5 g Glutamine 1 Tbs Flax 1 Tbs Psyllium M5 5 oz Ground Sirloin 2 tsp flax 1/2 c broccoli 1 CLA M6 5 oz Ground Sirloin 2 tsp flax 1/2 c broccoli Totals P 258.6 C 29.4 F 106.2 cals 2107.8 Fiber 27.8g Ratios P 49.1% C 5.6% F 45.3% |
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05-03-2008, 09:54 AM
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#10 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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May 2 - Legs
10 mins warmup elliptical 4x10 Hack Squat 4x10 DB SLDL 4x10 Leg Press 3x8 Leg Curls 3x25 Calves |
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05-04-2008, 10:48 AM
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#11 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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May 3 Meals
M1 1.5 Whey 1 CLA 5 g Glutamine 1 Tbs Flax 1 Tbs Psyllium 2 Black coffee M2 5 oz Ground Sirloin 2 tsp flax 1 c broccoli 1 CLA M3 5 oz Chicken Breast 2 tsp flax 1/2 c broccoli 1 CLA M4 1.5 can Tuna 1 c broccoli 1 Tbs Flax 1 CLA Total M5 5 oz Chicken Breast 2 tsp flax 1/2 c broccoli 1 CLA M6 5 oz Chicken Breast 2 tsp flax 1 CLA Totals P 266.1 C 26.4 F 100.9 cals 2078.1 Fiber 22g Ratios P 51.2% C 5.1% C 43.7% |
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05-04-2008, 02:39 PM
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#13 | |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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05-04-2008, 02:43 PM
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#14 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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May 4 Upper Push
4x10 - Hammer Bench Press 4x8 - Incline DB Press 4x8 - Standing DB Military Press 4x10 - Seated DB laterals 3x10 - Straight Bar Push Downs |
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05-10-2008, 08:28 AM
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#15 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 36
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I haven't fallen off the face of the planet again. Between work and hockey tryouts I have not had much online time. I have still been following the meal plan and have dropped 2lbs this week.
Next week I am off on vacation to the sunny Caribbean so I don't think I will be following the meal plan then  |
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