Reply With QuoteHi balinWelcome back....
Can I ask why only 1 day/week on cardio?
Let's Do this Again
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Thread: Let's Do this Again
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05-01-2008, 10:42 AM #1Registered User
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Let's Do this Again
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.
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05-01-2008, 10:45 AM #2Give it to me
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All the glory to God!
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05-01-2008, 11:11 AM #3Registered User
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Hello..
Nice to see you...
"Age: 41 Chronologically, < 25 Maturity"
I resemble this remark..
-Dennis
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05-01-2008, 11:27 AM #4Registered User
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Thanks for the welcome back
Originally Posted by Fitgirl70
Hi balin Welcome back....
Can I ask why only 1 day/week on cardio?
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.
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05-01-2008, 11:30 AM #5Registered User
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Hi CB, glad I am not alone Originally Posted by countryboy
Hello..
Nice to see you...
"Age: 41 Chronologically, < 25 Maturity"
I resemble this remark..
Regards,
Balin.
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05-01-2008, 09:03 PM #6Registered User
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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.
Regards,
Balin.
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05-02-2008, 01:39 PM #7Senior Member ELITE MEMBER
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05-02-2008, 04:57 PM #8Registered User
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Thanks man Originally Posted by IainDaniel
. 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.
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05-03-2008, 09:51 AM #9Registered User
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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%
Regards,
Balin.
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05-03-2008, 09:54 AM #10Registered User
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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
Regards,
Balin.
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05-04-2008, 10:48 AM #11Registered User
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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%
Regards,
Balin.
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05-04-2008, 11:49 AM #12Registered User
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where's the food at?
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05-04-2008, 02:39 PM #13Registered User
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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. Originally Posted by vader
Regards,
Balin.
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05-04-2008, 02:43 PM #14Registered User
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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
Regards,
Balin.
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05-10-2008, 08:28 AM #15Registered User
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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
Regards,
Balin.
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