on the road to Lean

[reso]

Goal =Get Lean by Jan 1 without cardio
Stats=about 170-180,5'9 i dont check the scale cause i really dont care

Meal1-6:00am Protein shake or 5egg whites

7:00am-8:00am-WEIGHT LIFTING

Meal2-8:00am(POSTWORKOUT) Gatorade or a banana with 44whey protein and 5gram creatine

Meal3-About 11am 1pound of grilled chicken breast,since Hot bars say 4.99per pound i assume i get that 1pound(SHITLOAD OF PROTEIN,no carbs)

Meal4-3:30pm-4:00pm 1cup cottage cheese with 1/3oat Bran(21carbs) and 5egg whites

Meal5-2chicken breast with Chick Peas or Broccoli or Salad

Meal6-5egg whites


SUPPLEMENTS =Whey Protein Powder,Creatine,ZMA, Vitamin b12 and multivitamin



Routine -Monday - Chest/Back Workout
-Tuesday - Shoulders/Biceps/Triceps
-Wednesday -REST DAY
-Thursday - Legs/and some ab workout
-Friday - train every bodypart with less weight more reps 3sets eat


SATURDAY-SUNDAY REST DAYS,EAT CLEAN

[heathj]

Good luck with cardio....

[reso]

-Wednesday November 6 , REST DAY!!!!!!!!!!
NO ACTIVITIES EXCEPT SLEEP,TV and STUDY,CARBS WILL BE LOWERED A LITTLE
on rest days i eat allot of cottage cheese,since it taste so dam good

Meal1-1cup low fat cottage cheese,1/3oatbran,5egg whites,1tbsp sugar free fatfree jam,2sugar free packets

Meal2-1cup cottage cheese,Protein Powder

Meal3-1cup cottage cheese,1/3oatbrain,5egg whites, 1tbsp sugar free fat free jello

Meal4-2chicken breast and some sort of veggies

Meal5-5egg Whites

[reso]

Nov 8,2001

-Diet Was good

Leg Workout/Abs/Cardio

Leg Extension- 4sets at 90lbs 12reps
Hamstrings- 4sets at 45lbs 12reps
Seated Leg Curl- 6sets at 90lbs 12reps
Dumbbell lunges- 4sets at 70lbs 12reps

DeclineCrunchs-5sets of 12
Dumbbell Sidebends-4sets of 12

Cardio-11mins burned 150 calories

I dont train legs intense because i walk allot of stairs get knee pain

[heathj]

No cardio?

[reso]

hehe decided to do cardio since i go ez on LEGS

[reso]

Nov 9 ,2001

Meal 1(5am) - 1whole egg

6:40am-8:00am GYM TIME

meal 2-post workout shake

meal 3- protein shake,4egg whites

Meal 4- 1cup cottage cheese with 1/3oat Bran(21carbs) and 5egg whites

Meal 5- 2chicken breast with Chick Peas or Broccoli or Salad

Meal 6- 5egg whites

Workout
Decline Chest
Incline Chest
DB BENCH

BACK WORKOUTS SUPERSET WITH SHOULDER WORKOUT

Cardio -Burn 200cals

[Wizard]

Originally posted by reso

Cardio -Burn 200cals

You actually burn more calories than the cardio machine indicates,depending of course on the intensity of the session.(because of the elevated rate of metabolism after cardio)

[reso]

wizard for real? i dont need cardio than??

[Wizard]

Well,not precisely.
Actually,the point is that you should aim for shorter lasting cardio sessions but with higher intensity.You can try intervals,it's ace for weight loss.It's something you can do to accelerate your metabolic rate and to avoid getting bored as you do when you do 30-60mins of low intensity cardio.

[reso]

Nov 11, 2001 Rest

Meal1 5eggwhites,1/3oatbran,1cup cottage cheese
Meal2 5eggwhites,1/3oatbran,1cup cottage cheese
meal3 1scoop protein powder,1cup cottage cheese
meal4 2chicken breast,1/2cup beans
meal5 5eggwhites


I LOVE COTTAGE CHEESE

REST DAY

[reso]

Nov 10, rest Day


Meal1-1cup cottage cheese,5eggwhites,1/3oatbran
Meal2-1cup cottage cheese,5egg whites,1/2oatmeal
meal3-1cup cottage cheese mixed with protein powder
meal4-2chicken breast,1/2cup kidney beans
meal5-protein shake

did like 18 low intense cardio

[Wizard]

Yo,cottage is ace,just be careful,it may contains too much sodium.

[reso]

yep,i DRINK ALOT OF WATER heheh

[reso]

Nov 12,2001

Meal1-1whole egg
Meal2-PostWorkout Shake
Meal4-out 2-3cut up grilled chicken breast
Meal4-1cup LF cottage cheese,5eggwhites,1/3oatbran
Meal5-2chicken breast,1/2cup kidney beans
Meal6-5eggwhites

TRAINING DAY CHEST/BACK

[reso]

Nov 13,2001 1st Cheat day of the first 28days dieting

Meal1-1whole egg

Gym- Did Shoulders/Biceps/Obliques and some cardio

Meal2-Post workout Shake


Meal3-(CHEAT DAY BEGAN)
about 2 grilled up chicken breast,some chinese chicken and shrimp, vegatable rice
3bagels- Blueberry cinnamin bagel, and 2 cranberry walnut bagels
1 blueberry cheese danish

Meal4-about 4bowlss of cereal and milk about 150carbs or so, few sour fish and a few bights of chocolate,chocolate milk than i passed out

meal5-as i type this i am eating chinese sesame chicken

[reso]

Nov 14, 2001
Back on Track
Today I wasn't able to hit the gym in the morning like I always do,since its basically my REST DAY and I Dont have class's but i did hit the gym

Meal1-4eggwhites,1cup LF Cottage Cheese,1/3oatbran
Meal2-1cup LF Cottage Cheese, 1/3oatbran

GYM TIME -Cardio session burned 200cals plus did multi workout did 3sets of DB BENCH for chest, T-Rows of Back, For shoulders i did Upright Rows and front laterial raises and 5sets of Leg Presses and kept it simple, went a little heavy on some of the sets

Meal4-POST WORKOUT -5eggwhites,1cup LF Cottage Cheese, 1/3oatbran

Meal5-2chicken breast, 1/2cup kidney beans
Meal6-5eggwhites

[reso]

Nov 15, 2001

cardio session +legs

Cardio-400cals burned

Meal1-Protiein Shake/1apple
Meal2-Diet Black Cherry Soda/1cup LF cottage Cheese
Meal3-5egg whites/1cup LF Cottage Cheese/ 1/3oatbran
Meal4-2chicken breast/1/2cup chick peas
Meal5-5egg whites

weighed today 162??? tuesday i was 158 when i cheated wtf?

[reso]

Nov 16, 2001

Meal1-Ate half a scoop of protein powder

GYM TIME Did a multi rountine chest/back/shoulders/obliques and cardio burned 200cals

Meal2-PostWork Protein Shake and 1apple
Meal3-1cup LF Cottage cheee
Meal4-1cup LF cottage cheese,1/3oatbran/5egg whites
Meal5-2chicken breast,1/2cup chick peas
Meal6-5eggwhites

[reso]

-Rest Day-

Meal1-5eggwhites,1/2cup oats,1cup LF CC
Meal2-5eggwhites,1/3oatbrain, 1cup LF CC
Meal3-Maybe tuna fish on brown rice,tuna on salad, or LF CC
Meal4-Protein Shake
Meal5-2chicken breast,1/2cup chic peas
Meal6-5 egg whites

[reso]

--REST DAY--

checked waist ,I assume i did it right because i took the tape measure and measured above belly botton

31

Meal1-1cup LF CC,1/3oatbrain,Half a scoop Protein Powder

Meal2-Whole Wheat Tortita Bread(34Carbs) with tunafish(about 50gram protein) + 2tbsp salad dressing FF (7gram carbs)

Meal3-Cottage Cheese

Meal4-Chicken breast and chick peas

[reso]

Nov 19,2001

today was hard,i had clean meals but i was talking myself out of cheating,trying to buy a bagel................

Meal1-Postwork Shake,1apple
Meal2-LF COTTAGE CHEESE
MEAL3-1cup LF COTTAGE CHEESE,4eggwhites,1/3oatbran
Meal4-3chicken breast, 1/2cup chick peas
Meal5-1/2cup cottage cheese

TODAY WAS CHEST/BACK

[reso]

Nov 22,2001

Decided today wasn;t gonna be rest day just in case i wont hit gym on thanksgiving

Did LEGS/TRICEPS/BICEPS/ABS

Meal1
1/3oat bran 7/19/2.5 120
1cup LF Cottage Cheese 26/14/0 160
5eggwhites 17.5/0/0/ 70
Total 50.5/33/25/350cals

Meal2(postwork)
1/3oat bran 7/19/2.5 120
1cup LF Cottage Cheese 32/8/2 180
1Scoop protein Powder 22/2/1.5 110
Total 61/29/5/410cals

Meal3
1/2oats 5/27/3 150
1/2cup LF Cottage Cheese 16/4/1 90
1Scoop Protein Powder 22/2/1.5/ 110
Total 43/33/5.5/350cals

Meal4
2chicken Breast 40/0/4 196cals

Meal5
5eggwhites 17.5/0/0 70cals