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)
Breakfast
Coffee
Eggs (2 whites + one whole)
Mushrooms
Mid-morning snack
Greek Yogurt (fat free)
Lunch
Rice (3/4 cup)
Mixed Veggies (1/2 cup)
Flank Steak (4.4. ounces)
Afternoon snack
Big salad -- just mixture of lettuces/carrots along with olives and mushrooms
Dressing (2 tablespoons)
First Dinner
Rice (3/4 cup)
Boiled chicken breast (6 ounces)
Mixed veggies (1/2 cup)
Second Dinner
Spaghetti, which consisted of 1-1/4 servings of whole wheat noodles, 3/4 cup sauce, and a bit of Parmesean.
Late Snack
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:
1,633 calories
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.
Chest
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
Shoulders
Machine Overhead Press
105 pounds, 10 reps
95 pounds, 10 reps
Side Lat Raise Machine
95 pounds, 2 sets of 10 reps each
Triceps
Lying Curl Bar Extensions (forehead busters)
40 pounds, 2 sets of 10 reps
Machine Press Down
245 pounds, 1 set of 12 reps
Ab work
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!
Good job!! I would share some recipes, but we all know my taste and it's not a good one. Lol. I did purchase a 6 weeks to shred program from an online trainer. The workout is a killer and great diet plan, if you can follow. I would be happy to share with you if you are interested. Just let me know. Good luck and keep up the hard work!!
ReplyDeleteI might take a look, particularly at the recipes, but I don't know about the training. I'm too out of shape to dive into too much cardio work. I'm okay with some decently strenuous weight training because I've been doing that off and on for a while, but with cardio I'm going to be going nice and slow for a while.
DeleteThis comment has been removed by the author.
ReplyDeleteGood workout, but where is the cardio?
ReplyDeleteCardio comes today (Thursday). I think, at least for the first few days, I'm doing weight training three days a week (M-W-F) and I'll do cardio the other days. Maybe after a couple of weeks I'll add some cardio to the weight training days, but for now three days a week on the weights and four days cardio.
DeleteSounds like a good plan to me!!
DeleteThis comment has been removed by the author.
DeleteAnd if weight training is done right, it can be a cardio workout!!! Like you said earlier some people at our gym do a set, talk for 15 minutes and then another set!!! Drives me crazy especially if they are hogging up machines or weights!!
DeleteAnd if weight training is done right, it can be a cardio workout!!! Like you said earlier some people at our gym do a set, talk for 15 minutes and then another set!!! Drives me crazy especially if they are hogging up machines or weights!!
DeleteYep. That's why I try to leave no more than a minute between sets. I can't do as heavy weight that way, but I think the overall workout is better with the lighter weight and faster pace.
DeleteThis comment has been removed by the author.
ReplyDelete