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Diablo's first time

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  1. #1
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    Diablo's first time






    Hello everyone I have never done this so not sure how it will go. I was a high school and college wrestler and have always had problems with weight, Before season usually 210-220 High school wrestled 189lbs ever year college went down to 165 for each season. I did this in a very unhealthy way. I am now trying to keep the weight under control and have decided to start a journal.
    I lift weights 5 day's a week and also do cardio 5 days a week. and have started a diet 3 weeks ago and have lost 12 pounds I would like to continue to drop body fat and maintain muscle growth.

  2. #2
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    First day.
    Food intake:
    Two eggs
    3oz of ham
    Glass of milk

    snack: rice cake with peanut butter

    Lunch
    1 slice of wheat bread
    4oz of turkey

    Snack Beef Jerky
    Post work out protein shake

    8oz of ground turkey little bit of sauce
    Whole wheat pasta
    Salad no dressing mixed it with the turkey and pasta

    Work out:

    Lunch 45-min cardio

    After work: Shoulder and legs.

  3. #3
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    The food looks a little low. Have you counted the calories, protein, etc?

  4. #4
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    No I have not. I never feel hungry but maybee I need to add more?

  5. #5
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    Here is the food plan for the day

    2 eggs
    4oz of meat
    1 piece of wheat toas
    Glass of milk

    Snack: rice cake with peanutbutter

    4oz of meat
    1 piece of wheat toast
    glass of milk

    Beef jerkey

    Dinner
    8oz chicken breast
    Salad
    red patato

  6. #6
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    work out
    Today only a cardio day

    45Min. eleptical machine

  7. #7
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    Food

    2eggs
    4oz meat
    1 piece of wheat bread
    glass of milk


    beef jerky

    1 piece fo wheat bread
    4 oz of tunna
    glass of milk

    rice cake with 2 tlbs peanut butter

    protien shake

    8oz of pork chop
    salada
    red patato
    glass of milk


    Work out
    lunch time 45min cardio

    after work: Chest and bia's

  8. #8
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    I weighed my self today and I am at 205 That is twenty pounds that I have dropped since the start of the diet and new workout routine.

    Breakfast
    2 eggs
    4oz turkey
    1 slice of wheat bread
    1 glass of milk

    Rice cake with peanut butter

    4oz tuna
    1 piece of bread
    Glass of milk

    Beef jerky

    Salad fat free dressing
    Baked potato
    8oz chicken breast
    Glass of milk.

    Work out

    Lunch 45min of Cardio

    After work: Back and Bi's

  9. #9
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    Lunch 45min of Cardio

    After work: Back and Bi's
    How about some more details man? Like what kind of cardio you did, and your exercises/weight/rep/sets for the back/biceps workout?
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  10. #10
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    ok i posted wrong it was back and tri's
    I did 45 min on the elptical machine

    For back I Did
    Front pull downs 3x12,10,8 weight just has number 16 17 18 only goes to 22
    T bar 3x12,10,8 weight 135,155,165
    one arm rows3x10,10,10 115,120,125
    back fly's 3x10,10,10 weight 110,115,115
    pull ups 15,12,11
    Tri's
    skull crushers 3x10,10,10 85,95,95
    rope, 3x10,10,10 forgot what weight
    kick backs with 3x10 35,45,45
    close grip bench 3x15 weight 135

  11. #11
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    Well its the weekend and I have taken today off on cardio and weights, Have a club to dj in LA so got to put in my log in for the day the Diet is exactly what i had yesterday. Kinda boaring but the results are really good so i am going to continue what i have been donig. If any one has some advise on maybee what i am doing it would be apriciated. I have cut my body fat down muchoo my strength is about the same i have noticed a slight decresea is that normal when cutting

  12. #12
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    today got home from the club really late 7am. The owner had a private party and let all the employees stay. Good time No Drinks for me though trying to stay away while on this new program any way.

    2 eggs
    piece of toast
    4oz meat

    beef jerkey

    1 big ass burito from the taco shop
    have a long drive ahead was not sure if i was going
    to make it for dinner before going to bed when i got home. gotta go to
    work pretty early

    I could have a snack before bed
    no weights or cardio today
    back 2 marrow with cardio and weights.

  13. #13
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    ok new week

    2 eggs
    4oz ham
    1 peice of wheat bread
    multi vita

    Rice cake with peanutbutter

    4.5oz of tuna
    1 pecie of bread

    rice cake with panutbutter

    protien shake, creatine

    8oz lean pork chop
    salad fat free dressing
    1 baked patato

  14. #14
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    work out

    lunch
    45 min cardio eleptical machine

    after work

    shoulder

    db millitary 3x 10 at 75lb
    cable side ex. 3x 10 30
    front ex 3x10 25
    front rasies 3x10 135lb
    db shrugs 3x10 120lb
    Legs

    squats 3x10 225, 275, 295
    lunges 3x12 145lb
    leg exten 3x10
    hamstring machine 3x10
    I hate leg day's

  15. #15
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    Another beatifull day in Cali

    2 eggs
    4oz lean meat
    slice of wheat bread
    8oz of milk

    Beef jerky

    4oz lean meat
    slice wheat bread


    rice cake with peanuttbutter

    8oz of meat
    salad with dressing
    piece of wedding cake(it was my parent’s 25th wedding anniversary so I had piece of the cake)

  16. #16
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    did someone say cake!? :P mmmm thats a no no haha once In a while, special occasions alike are fine!

    do you have any whey protein?
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

  17. #17
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    Hey Diablo how old are you bro? Nice to see you posting your exercises/weights.

    db millitary 3x 10 at 75lb
    cable side ex. 3x 10 30
    front ex 3x10 25
    front rasies 3x10 135lb
    db shrugs 3x10 120lb
    Nice DB pressin' strength man, impressive, no doubt. DB shrug strength is also excellent. Keep it up man!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  18. #18
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    I forgot to post workout from last night
    MonStar im 24 only 5'7'' and 195lbs

    chest bi's

    flatbench 3x12,8,6 weight 225,245,265
    incline bench 3x10 225,225,225
    Decline 3x10 225,235,245
    machine fly 3x10,165,175,180
    machine bench single arm 2x10 90lbs

    Bias
    ez cural wide 3x10,10,8 90plus bar,100,100
    hamer 3x10 45lbs
    seated curles 3x10 35
    clos grip machine 3x10 forgot weight.

  19. #19
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    atherjen

    I do have why protien. I take a shake with creatine after my work outs. 44grams of protein and 3grams of Carbs from the shake, i don't know the stats on creatine.

  20. #20
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    Damn 5'7" 195 lbs. huh? That's pretty large man, what is your bodyfat %?
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  21. #21
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    It was 18% when I was at 225lbs
    But since i have been on this program now im down to 195 so i am not sure what my bf. is I am trying to get it done sometime this month.

  22. #22
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    2 eggs
    4oz of ham
    1 piece of wheat toast
    8oz milk

    ricecake with peanuttbutter

    4.5oz of tuna
    1 tlbs mayo
    1 piece of wheat bread
    8oz of milk

    ricecake with peanuttbutter

    8oz chicken breast
    salad fat free dressing
    1baked patato

  23. #23
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    Work out
    Lunch
    cardio eleptical machine 45 min
    No weights today.:o

  24. #24
    bring it!
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    Originally posted by dj_diablo54
    atherjen

    I do have why protien. I take a shake with creatine after my work outs. 44grams of protein and 3grams of Carbs from the shake, i don't know the stats on creatine.
    no carbs
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

  25. #25
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    atherjen,

    no carbs I am confused on what that means?????

  26. #26
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    No carbs meaning no carbohydrates after you workout. Like simple sugars, oats, potatoes, rice, fruit, etc. They're all carbs in one way or another. Your protein shake after you workout is all protein and very little carbs.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  27. #27
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    The creatin I take after my work out has 75carbs then at dinner i have a baked patato with my meals .

    Work out today
    lunch 45 min cardio eleptical maching

    back
    Pull downs 3X10,8,6 weight 15,16,16.5
    T bar 3x10 135,160,170
    one arm pull 3x10 100,110,115
    back butterflys 3x10 ,110,115,120
    straight arm pull downs 3x10 55lb
    Some of the names may be incorect

    Tri's
    skull crushers, ez curl bar +90,100,110 3x10
    rope 3x10 10,115,120
    close grip bench 135,145,150
    kick backs 50x3

  28. #28
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    food
    2 eggs
    4oz of ham
    1 piece of wheat toast
    8oz milk

    ricecake with peanuttbutter

    4.5oz of tuna
    1 tlbs mayo
    1 piece of wheat bread
    8oz of milk

    ricecake with peanuttbutter

    8oz chicken breast
    salad fat free dressing
    1baked patato

  29. #29
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    Too busy to post yester day so here is what i did
    2 eggs
    4oz of ham
    1 piece of wheat toast
    8oz milk

    ricecake with peanuttbutter

    4.5oz of tuna
    1 tlbs mayo
    1 piece of wheat bread
    8oz of milk

    ricecake with peanuttbutter

    8oz lean steak
    salad fat free dressing
    1baked patato

    weights
    shoulder

    db millitary 3x 10 at 75lb
    cable side ex. 3x 10 30
    front ex 3x10 25
    front rasies 3x10 135lb
    db shrugs 3x10 120lb
    Legs

    squats 3x10 225, 275, 295
    lunges 3x12 145lb
    leg exten 3x10
    hamstring machine 3x10

  30. #30
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    food
    2 eggs
    4oz of ham
    1 piece of wheat toast
    8oz milk

    ricecake with peanuttbutter

    4.5oz of tuna
    1 tlbs mayo
    1 piece of wheat bread
    8oz of milk

    ricecake with peanuttbutter

    8oz chicken breast
    salad fat free dressing
    1baked patato

    No work out today

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