After the first week, I've had 3 days of bad eating early on when I went home for Spring break followed by eating by Intermittent Fasting between 12-7 almost every day (most days only til 6 followed by a coffee late in the evening). I added George St. Pierre's workout routine and have finished 2 of the Kris Gethin 12 week trainer days. My legs were too sore to do more than the first day of GSP but I hope to start the second workout tomorrow. My velocity on the app is 250 and dropping right now. My meals have been mostly whole foods and fruits with snow peas for snacks. I also swapped Gold Standard whey protein for a plant based protein and my preworkout to N.O. explode without Caffeine and I've stopped the Star Bucks venti mocha lite runs to cut out the sugar. Yesterday I weighed 173.4 lbs and today I was 175.6 which is under my goal of 2 lbs per week. I'm going to continue IF as one really nice side effect is that it has normalized me a little bit. I have noticed the greatest weight loss after drinking about 2-3 glasses of water every hour in the evening. Will update again soon! PS the bodybuilding.com app is a little buggy but the website is great for tracking!
Friday, April 26, 2013
Saturday, April 20, 2013
Day 2
Stayed on track with the noms between 12-6 even though we saw a lot of houses and I really didn't get to eat as much as I wanted. Mostly junk but nothing after 6. Went to the gym but it was pretty brief and not that intense. Feeling pretty worn down from a full day today.
Friday, April 19, 2013
Day 1
In brief -
I ate only between 12 and 6, went to go workout with the rents - 5 mins of elliptical followed by a half hour lift. Most just shoulders and chest but still lifted with good form.
Weight today was lowest at 178 and highest at 181.
I ate only between 12 and 6, went to go workout with the rents - 5 mins of elliptical followed by a half hour lift. Most just shoulders and chest but still lifted with good form.
Weight today was lowest at 178 and highest at 181.
Thursday, April 18, 2013
The Workout Plan
A new nutrition and fitness plan and guide for the next 3 months with a pledge to update everyday for 1 month starting today until July 18th
Signed in honor.
Currently:
Weight: 180 lbs
Body Fat % - 20%
Lean - 144
Fat - 36 lbs
You have a BMR of 1932.7.
*1.2 for sedentary = 2319.24 cals/day to maintain
Water intake - <1 gallon/ day
Sweets - intermittently but I've recently cut out cookies, sugary snacks
My goals are as follows:
1) Aesthetics - I've always carried a lot of excess fat and I'd love to have a well defined 6 pack.
2) Abilities - 15 pullups, 20 diamond pushups, run at 7 mph for 20 mins, run 1 mile at 8 mph
Timeline - 90 days
Weight goal - 160 lbs (drop of 20 lbs)
BF % - 8%
Lean - 147.2 (gain of 3-4 lbs) not the main focus
Fat - 12.8 lbs (drop of 23.2 lbs) main focus here
Nutrition:
First off, I will be enacting intermittent fasting with a decreased eating window and 1 long fast/ week on Saturdays (starting after this Saturday due to me being home with family). The eating window is 12-5pm only.
Second to that, I will consume my macros in a way to maximize the burn off of the fat.
Online calorie intake to reach goals:
option - # cals/ day
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
<50 g carbs/ day = 200 cals
1.2 g protein per lb lean body mass = 147 * 1.2 = 180 g/ day * 4 cals = 720 cals
920 cals total, rest from fat
Total burn/ week = 2400cals * 7 days = 16800 cals
Total intake = 1800*6 days = 10800 cals
16800 - 10800 = 6000 cals or ~ 2 lbs/ week
Goals:
Monday April 29th - 177 lbs
Monday May 6th - 175 lbs
Monday May 13th - 173 lbs
Monday May 20th - 170 lbs
Signed in honor.
Currently:
Weight: 180 lbs
Body Fat % - 20%
Lean - 144
Fat - 36 lbs
You have a BMR of 1932.7.
*1.2 for sedentary = 2319.24 cals/day to maintain
Water intake - <1 gallon/ day
Sweets - intermittently but I've recently cut out cookies, sugary snacks
My goals are as follows:
1) Aesthetics - I've always carried a lot of excess fat and I'd love to have a well defined 6 pack.
2) Abilities - 15 pullups, 20 diamond pushups, run at 7 mph for 20 mins, run 1 mile at 8 mph
Timeline - 90 days
Weight goal - 160 lbs (drop of 20 lbs)
BF % - 8%
Lean - 147.2 (gain of 3-4 lbs) not the main focus
Fat - 12.8 lbs (drop of 23.2 lbs) main focus here
Nutrition:
First off, I will be enacting intermittent fasting with a decreased eating window and 1 long fast/ week on Saturdays (starting after this Saturday due to me being home with family). The eating window is 12-5pm only.
Second to that, I will consume my macros in a way to maximize the burn off of the fat.
Online calorie intake to reach goals:
option - # cals/ day
| #5 | 1800 calories-1850 (lightly active) | July 27, 2013 |
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
<50 g carbs/ day = 200 cals
1.2 g protein per lb lean body mass = 147 * 1.2 = 180 g/ day * 4 cals = 720 cals
920 cals total, rest from fat
Total burn/ week = 2400cals * 7 days = 16800 cals
Total intake = 1800*6 days = 10800 cals
16800 - 10800 = 6000 cals or ~ 2 lbs/ week
Goals:
Monday April 29th - 177 lbs
Monday May 6th - 175 lbs
Monday May 13th - 173 lbs
Monday May 20th - 170 lbs
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