Let's Do this Again

[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

 

[Fitgirl70]

Hi balin Welcome back....

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

 

[countryboy]

Hello..

Nice to see you...

"Age: 41 Chronologically, < 25 Maturity"

I resemble this remark..

 

[Balin]

Hi balin Welcome back....

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

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

 

[Balin]

Hello..

Nice to see you...

"Age: 41 Chronologically, < 25 Maturity"

I resemble this remark..

Hi CB, glad I am not alone

 

[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.

 

[tucker01]

Good to see you back again.

Are you low carbing every day?

 

[Balin]

Good to see you back again.

Are you low carbing every day?

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.

 

[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%

 

[Balin]

May 2 - Legs

10 mins warmup elliptical

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

 

[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%

 

[vader]

where's the food at?

 

[Balin]

where's the food at?

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.

 

[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

 

[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