From 13% to 8%

[heathj]

Alright, diet has been lacking the last few weeks. Time to get in gear and gain my chest strength back and also at the same time lose 5% bodyfat and around 10 pounds by August. Got a new diet and new routine. Wanna get ripped and make my chest stronger, as it has gotten weaker.

DIET:

Meal 1

1 Cup Oats - 6g fat/ 54g carbs/ 10g protein/ 300 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 170 cals
2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 110 cals
1 Whole Egg - 4g fat/ 1 g carbs/ 12g protein/ 70 cals
2 12 grain bread - 4g fat/ 24g carbs/ 8g protein/ 220 cals

Cals: 850
Fat: 14g
Carbs: 83g
Protein: 49g

Meal 2

1 Can Albacore Tuna - 2.5g fat/ 0g carbs/ 33g protein/ 175 cals
2 Tbsp. Mayo - 3g fat/ 0g carbs/ 0g protein/ 70 cals
4 12 grain bread - 8g fat/ 48g carbs/ 16g protein/ 440 cals

Cals: 685
Fat: 13.5g
Carbs: 48g
Protein: 48g

Meal 3 -

2 Scoops Whey - 0g fat/ 6g carbs/ 40g protein/ 200 cals
2 cups milk - 0g fat/ 24g carbs/ 18g protein/ 160 cals

Cals: 360
Fat: 0g
Carbs: 30g
Protein: 58g


Meal 4 -

142g Chicken Breast - 2.5g fat/ 0g carbs/ 31g protein/ 150 cals
1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

Cals: 330
Fat: 2.5g
Carbs: 15g
Protein: 39g

Meal 5 -

2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 110 cals
1 Whole Egg - 4g fat/ 1g carbs/ 12g protein/ 70 cals
1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

Cals: 360
Fat: 4g
Carbs: 18g
Protein: 51g



TOTALS:

Cals: 2585
Fat: 34g
Carbs: 189g
Protein: 242g
Water: 5 liters

Workout Routine:

Day 1: Chest/Triceps/Forearms

Chest:


1. Flat barbell bench press: Rest/Pause - 5 sets x 1 @ 95% of max, 95%, 95%, 90%, 85%
2. Flat dumbbell flies: 3 sets x 10, 10, 8
3. Incline dumbbell bench press: 3 sets x 10, 10, 8


Triceps:

1. Tricep kickbacks: 3 sets x 10, 10, 8
2. Triceps lat pushdowns: 3 sets x 10, 10, 8
3. Tricep extensions: 3 sets x 10, 10, 8

Forearms:

1. Forearm curls: 1 set x 45
2. Reverse curls: 1 set x 45


Day 2: Cardio/Abs

Cardio:

1. Run 4-6 miles

Abs:

1. Ab Do-Er


Day 3: Back/Biceps/Shoulders

Back:

1. DL: 3 sets x 6, 6, 6
2. Back Rows: 3 sets x 10, 10, 8
3. Pullups: 3 sets x 10, 10, 8
4. Hyperextensions: 1 set x 45

Biceps:

1. Standing dumbbell curls: 3 sets x 10, 10, 8
2. Incline dumbbell curls: 3 sets x 10, 10, 8
3. Standing alternating hammer curls: 3 sets, 10, 10, 8

Shoulders:

1. Flex Shoulder Press: 3 sets x 10, 10, 8
2. Rear Dumbbell Raises: 3 sets x 10, 10, 8
3. Standing dumbbell shrugs: 3 sets x 10, 10, 8


Day 4: Cardio/Forearms

Cardio:

1. Run 4-6 miles

Forearms:

1. Forearm curls: 1 set x 45
2. Reverse curls: 1 set x 45


Day 5: Legs/Back/Abs


Quads:

1. Squats: 3 sets x 10, 10, 8
2. Leg extensions: 3 sets x 10, 10, 8 (supersetted with leg curls)


Hamstrings:

1. Lying leg curls: 3 sets x 10, 10, 8 (supersetted with leg extensions)

Calves:

1. Standing dumbbell calf raises: 3 sets x 15, 12, 10
2. Seated barbell calf raises: 3 sets x 15, 12, 10

Back:

1. Pullups: 3 sets x 10, 8, 6

Abs:

1. Ab Do-Er


Day 6:

Cardio:

1. Run 4-6 miles


Day 7:

Rest

[heathj]

Training:

Ran 5.5 miles today. 2 at 5:30 am and 3.5 at 2:30 pm. Man that 3.5 was hard due to the terrain and I just wasn't used to running that far :) Abs I will do later on.


Diet:

So far good. I got really hungry after the 3.5 mile run so I had one pop tart. But to my surprise, it had 5g fat/26g carbs/3g protein/150 cals. So that wasn't good, next time I run I will hold off that hunger, because I really want to take off this 5% fat. Anyway, other then that, diet has been right on. Now time to take my whey and then have Meal 5 in a little bit.

[heathj]

Lifting:

Back/Biceps


1. DL: 245 x 6, 245 x 6, 350 x 6(PB!)
2. Back Rows: 100 x 10, 10, 8 - Trying to define with this lift
3. Pullups: 6 - Normal width, 5 - wide grip, 4 - normal : Full length extensions
1. Standing dumbbell curls: 35 x 8, 8, 45 x 6
2. Incline dumbbell curls: 30 x 8, 8, 6
3. Standing alternating hammer curls: 30 x 8, 8, 20 x 6 - Supersetted last two sets


Diet:

Going alright. Not too much water. About 3 liters. 2 less then usual. Also, added one pop tart and a cheese bread in there. Missed Meal 5 due to working, but I got everything else in. Tomorrow is running...looking forward to burn off some more fat :)