Name: Adam
Age: 28
Height: 5???11???
Weight: 204
Body fat: 27%
I have lifted a few times in the past for 2 weeks or so at a time, but I have never been serious about training like I am now. I have been training for about 2 months, during this time I have went from 223LBS and 33%BF down to 204 and 27%BF, without any supplements.
My goals: (By June 1st)
a. Improve overall strength
b. Become more lean (Goal - 15%BF)
c. Loose weight / fat (Goal - 180LBS)
My current routine: (Will go into more detail upon request.)
Sunday: OFF
Monday: 1 ½ hours running / walking & 1 ½ hours, arms, chest & AB???s
Tuesday: 2 hours walking / running / Bike & 1 hour, AB???s
Wednesday: 1 ½ hours walking / running & 1 ½ hours, Legs & AB???s
Thursday: 1 ½ hours walking / stair master & 1 ½ hours, shoulders, back & AB???s
Friday: 2 hours walking / running / treadmill & 1 ½ hours, arms, chest & AB???s
Saturday: 1 swimming / 1 hour whatever.
I have been on this same routine for about a month now, and I have seen some pretty serious results, I can bench 30LBS more than I could a month ago, I am able to curl 10LBS more pounds, I am able to run over a full mile @ 5.5MPH, 2 months ago I could only walk it @ 3.5. Overall I am fairly happy with my results thus far, although thing seem to have slowed over the last week.
My diet:
How about I just list the things I don???t eat. Absolutely no high fructose corn syrup, Very low sugar, Nothing fried, No more than 30% carbs, about 200g or protein a day, Only whole grain breads and spinach pasta, drinking around 128oz of water a day, and about 8oz of 2% milk. I mostly eat grilled chicken salads, oatmeal, and peanuts. When I do indulge it is always Eddy???s Grand Light, French Silk Ice Cream.
Vitamins & Supplements: (I just started with Muscle Milk and No-Explode 3/3/05)
Green tea extract: 250mg per day
One a day men???s health: one per day
Muscle Milk: One scoop per day with 8oz glass of milk
No-Explode: 2 scoops half-hour before workout 6 days a week, 1 scoop off days.
Other things to consider:
I am a recovering smoker of 12 years, I quit 2 years ago. I have never played any sports and my day job consist of sitting in front of a computer for 10 hours per day 5 days a week. I???m the guy that always sat back with a cigarette in one hand and doughnut in the other saying I wish I had a body like that?????? Well now it???s time and I???m going to make this shit happen!
Age: 28
Height: 5???11???
Weight: 204
Body fat: 27%
I have lifted a few times in the past for 2 weeks or so at a time, but I have never been serious about training like I am now. I have been training for about 2 months, during this time I have went from 223LBS and 33%BF down to 204 and 27%BF, without any supplements.
My goals: (By June 1st)
a. Improve overall strength
b. Become more lean (Goal - 15%BF)
c. Loose weight / fat (Goal - 180LBS)
My current routine: (Will go into more detail upon request.)
Sunday: OFF
Monday: 1 ½ hours running / walking & 1 ½ hours, arms, chest & AB???s
Tuesday: 2 hours walking / running / Bike & 1 hour, AB???s
Wednesday: 1 ½ hours walking / running & 1 ½ hours, Legs & AB???s
Thursday: 1 ½ hours walking / stair master & 1 ½ hours, shoulders, back & AB???s
Friday: 2 hours walking / running / treadmill & 1 ½ hours, arms, chest & AB???s
Saturday: 1 swimming / 1 hour whatever.
I have been on this same routine for about a month now, and I have seen some pretty serious results, I can bench 30LBS more than I could a month ago, I am able to curl 10LBS more pounds, I am able to run over a full mile @ 5.5MPH, 2 months ago I could only walk it @ 3.5. Overall I am fairly happy with my results thus far, although thing seem to have slowed over the last week.
My diet:
How about I just list the things I don???t eat. Absolutely no high fructose corn syrup, Very low sugar, Nothing fried, No more than 30% carbs, about 200g or protein a day, Only whole grain breads and spinach pasta, drinking around 128oz of water a day, and about 8oz of 2% milk. I mostly eat grilled chicken salads, oatmeal, and peanuts. When I do indulge it is always Eddy???s Grand Light, French Silk Ice Cream.
Vitamins & Supplements: (I just started with Muscle Milk and No-Explode 3/3/05)
Green tea extract: 250mg per day
One a day men???s health: one per day
Muscle Milk: One scoop per day with 8oz glass of milk
No-Explode: 2 scoops half-hour before workout 6 days a week, 1 scoop off days.
Other things to consider:
I am a recovering smoker of 12 years, I quit 2 years ago. I have never played any sports and my day job consist of sitting in front of a computer for 10 hours per day 5 days a week. I???m the guy that always sat back with a cigarette in one hand and doughnut in the other saying I wish I had a body like that?????? Well now it???s time and I???m going to make this shit happen!