Wednesday, June 2, 2010

Momentum Upswing

Nutrition

730AM-
1 Can Stagg Chicken Chile
Calories = 500, Protein = 34g, CHO 50g
1000AM-
Black Coffee with 5 Mini-Moos
Calories = 75
100 PM-
1 Can Tuna
1 Soft-Boiled Eye
Trader Joes Pre-Packed Almonds
1/2 serving of Ruffles Potato Chips
Calories = 500, Protein = 40g, CHO = 15g
Cheat Snack @ 300PM-
4 Lifesavers & 1 Mini Snickers
Calories = 100, CHO = 25g
530PM-
12 Oz Lamb Curry
Calories = Approximately 825, Protein = 60g, CHO = 0g
Pre-Workout-
2 Scoops ICE BCAA (0 Calories)
Post-Workout-
1 Scoop Nitrean (100 Calories & 20g Protein)


Total Calories (Protein/Carbs) = 2,100 (155g/90g)


Training

Post work in the evening, I did an abbreviated upper body workout, focusing on 2 exercises for Back, followed by 1 set each for chest, triceps, and biceps. From this Saturday when I perform another session of resistance training, I will start incorporating protocols from both Body-Rx & Strong Lifts 5*5. I will be regular in my workouts, but will tweak and modify accordingly depending on my gains, schedule, and goals.

6/02/10 Workout:
BACK
Machine Row @ 110lbs @ 3 Sets of 8
Dorsal Flexor Machine (1 Set of 10 @ 135 lbs, 8 * 150 lbs, 6 * 180 lbs)
CHEST
Hammer Strength Flat Bench (3 Sets of 5 @ 198 lbs, 2 Sets of 5 @ 218 lbs)
TRICEPS
Machine Stack (330 lbs) on Dips * 3 Sets of 6
BICEPS
Dumbell Curls @ 30 lbs * 3 Sets of 10

Tuesday, June 1, 2010

2010 Summer Slim Down

Morning Weigh-In = 216.0 LBS
Alas, it has been more than a month since my last post- As a commenter correctly reprimanded, the relevance of a blog lies in its regular postings, allowing for both transparency and accountability. I wholeheartedly agree, and will thus be posting from 3-5 times per week as to my diet and training. I weighed in as low as 211.4 lbs last Friday of 5/22, but after a week of sinful and overindulgent eating, have gained several pounds of fat and water weight. The time has arrived for strict adherence:

September 1st, 2010 Goal Weight = 200.0 LBS
Assuming that I have an easy 3 lbs of water weight that I can lose through strict adherence, I have approximately 13 pounds of fat that I need to lose in about 13 weeks. I will be eating daily in the range of 1,800-2,200 calories, with no more than 100 daily grams of CHO, and at least 120 grams of protein per day. The exception will lie in the 1-2 weekly fasts that I undertake, in which I eat nothing until dinner, whereby I then will consume a normal sized dinner. I will also strategize my weekends (i.e. eat lighter if anticipating a night out, and staying strictly to spirits versus beer) to balance my social life to allow me to reach my transformation goals.

Training will consist of strength training workouts 3-4 times per week, including 1-2 hours of low level cardio training per week, along with 1 HIIT style interval workout.

Stay Tuned...