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Thread: From 13% to 8%

  1. #1
    Push powerlifting heathj's Avatar
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    Mar 2001
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    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
    Last edited by heathj; 05-29-2001 at 08:51 PM.

  2. #2
    Push powerlifting heathj's Avatar
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    Mar 2001
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    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.

  3. #3
    Push powerlifting heathj's Avatar
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    Mar 2001
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    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

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