Okay, one of the things I hope to do is write up a daily report...well, each day I guess. Just listing what I've eaten, the total nutritional breakdown (protein, fat, etc.), and a summary of the exercise for the day, along with my morning weigh-in results for the day.
So, here goes.
Morning weigh-in -- 277.8 pounds (that's 277 plus a decimal point that's not showing up so well)
Eggs (2 whites + one whole)
Greek Yogurt (fat free)
Rice (3/4 cup)
Mixed Veggies (1/2 cup)
Flank Steak (4.4. ounces)
Big salad -- just mixture of lettuces/carrots along with olives and mushrooms
Dressing (2 tablespoons)
Rice (3/4 cup)
Boiled chicken breast (6 ounces)
Mixed veggies (1/2 cup)
Spaghetti, which consisted of 1-1/4 servings of whole wheat noodles, 3/4 cup sauce, and a bit of Parmesean.
Half-cup of low-fat cottage cheese (yum yum!)
Two sour pineapple rings (well, they're not supposed to be sour, but they are!)
Okay, so far, I've got a grand total of:
32.9 grams of fat
145 grams of protein (way too low, really)
In addition, I've had 80 ounces of water and 32 ounces of diet Mountain Dew.
Now, for my workout
A quick note; I rest about a minute between each set, sometimes left. While there's a lot of sets here, it really only takes about 25-30 minutes to do these if you just keep moving, keep working. None of that sitting around and doing one set every ten minutes like some folks in the gym.
Dumbbell Bench Press
50 pound dumbbells, 1 set, 10 reps
70 pound dumbbells, 3 sets, 10 reps each
70 pounds, 1 set, 8 reps.
Barbell Incline Press
115 pounds, 2 sets, 10 reps each
Machine Overhead Press
105 pounds, 10 reps
95 pounds, 10 reps
Side Lat Raise Machine
95 pounds, 2 sets of 10 reps each
Lying Curl Bar Extensions (forehead busters)
40 pounds, 2 sets of 10 reps
Machine Press Down
245 pounds, 1 set of 12 reps
Machine crunch, 95 pounds, 15 reps.
That's all folks. I'm wiped out!
If you have any comments or questions, leave them below and I'll respond!