Balin

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

Regards,
Balin.

Fitgirl70

Hi balin Welcome back....

Can I ask why only 1 day/week on cardio?

All the glory to God! We have a baby on the way.

countryboy

Hello..

Nice to see you...

"Age: 41 Chronologically, < 25 Maturity"

I resemble this remark..

-Dennis

Balin

Thanks for the welcome back

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

Regards,
Balin.

Balin

Hi CB, glad I am not alone

Regards,
Balin.

Balin

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.

Regards,
Balin.

IainDaniel

Good to see you back again.

Are you low carbing every day?

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

Balin

Thanks man . 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.

Regards,
Balin.

Balin

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%

Regards,
Balin.

Balin

May 2 - Legs

10 mins warmup elliptical

4x10 Hack Squat
4x10 DB SLDL
4x10 Leg Press
3x8 Leg Curls
3x25 Calves

Regards,
Balin.

Balin

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%

Regards,
Balin.

vader

where's the food at?

Balin

I am waiting to weigh myself Thursday and will probably start adding in some Oats and Brown Rice next. I am not starving between meals though.

Regards,
Balin.

Balin

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

Regards,
Balin.

Balin

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

Regards,
Balin.