KThornton' s Journal
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KThornton' s Journal - 7/28/2003 1:18:56 PM
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kthornton
Posts: 17
Joined: 7/16/2003
From: Texas
Status: offline
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Thanks to a lot of help from Leslie on the diet and the help from other members here in the forums to get my routine fine tuned, I think I am on the right track now. This routine is for cutting weight and then will re-vamp to bulk and get more muscle gain once body fat is cut.
Phase 1 goals:
Age 35
Weight 170
Height 5' 9"
Cut from approx 20% BF to 10 to 12 % while maintaining muscle. Then replace fat with muscle to be at around 170 lbs at the lower body fat percentage.
Daily Food Intake
Meal 1
Oatmeal – 1/2 cup (Sweet & Low)
2 Scoops Whey Protein in Water
1 tbsp Natural Peanut Butter
Meal 2
2 Scoops Whey Protein
Fish Oil Caps 5 – 7 caps
Meal 3
Tuna Fish or Grilled Salmon or Chicken Breast
1 Apple or Grapefruit or Berries alternating
Green Beans or Spinach or Broccoli
Meal 4
½ cup Cottage Cheese or 2 scoop Whey Protein or 1 Chicken Breast
Fish Oil Cap 5 – 7 caps
*Do cardio or lift weights in here somewhere. Will have the Vendetta drink and creatine if on cycle in this time frame before dinner*
Meal 5
Chicken Breast or Lean Steak or Salmon or Tuna Fish
Green Beans or Broccoli or Spinach
Brown Rice
Meal 6
2 Boiled Eggs or 2 Tbl Spoons Natural Peanut Butter or
(2 scoop Whey Protein drink
Fish Oil Caps 5 – 7 caps)
Exercise or Lifting
My cardio will be fast walking or jogging (35 and knees can' t take running every day) or jumping rope. Goal to get in cardio at least 4 or 5 days per week for now.
Lifting will be variation of Max-OT
Monday - Chest & Cardio
Tuesday - Back & Cardio
Wednesday - Legs & Cardio Jumprope for calves if able.
Thursday - Shoulders & Cardio
Friday - Arms & Cardio
Water intake is climbing and should be at least a gallon a day now. Still working to raise that.
* I say this is a variation of Max-OT simply because with my schedule, I don' t have a spotter so I will not be able to lift to failure.
I am certainly open to opinions, suggestions and other alternate food to what I have. Thanks again to Leslie for all the private help prior to this post.
< Message edited by kthornton -- 7/28/2003 6:17:20 PM >
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RE: KThornton' s Journal - 7/28/2003 1:52:29 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
Status: offline
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quote:
ORIGINAL: Leslie
Twin, care to comment on the training?
Yeah, WTF is with all that cardio???
quote:
Monday - Chest & Cardio
Tuesday - Arms & Cardio
Wednesday - Legs & Cardio Jumprope for calves if able.
Thursday - Back & Cardio
Friday - Shoulders & Cardio
Move back to Tuesday, shoulders to Thursday and Arms to Friday, otherwise looks good.
Also, 1 Ab-Solved magically became Lipoderm-Y and it was shipped today. Enjoy.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to Leslie)
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RE: KThornton' s Journal - 7/28/2003 6:15:58 PM
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kthornton
Posts: 17
Joined: 7/16/2003
From: Texas
Status: offline
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OK Leslie on the fatty protein. Will Fish Oil caps work of do I specifically need to get the flax seed. I can' t do salad so either of the others are fine with me. Also, will do on the 1 cup oats.
TP, thanks for helping me out with the AB / Lipo order today. Also, workout routine order re-arranged as noted. Cardio won' t be like that for more than a month or so. I just really want to cut all the BF I can up front and then I will stop it unless it is just absolutely recommended to cut that now.
< Message edited by kthornton -- 7/28/2003 8:23:01 PM >
(in reply to kthornton)
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RE: KThornton' s Journal - 8/14/2003 5:20:52 PM
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kthornton
Posts: 17
Joined: 7/16/2003
From: Texas
Status: offline
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Hi Leslie. Sorry for the lack of updating. I have been on vacation and rather busy at work.
I am still cranking away with the diet and with lifting. I have no intentions of quitting. I am quite pleased with my improvements while doing the Max-OT. I feel I am gaining much more strength. I have made more rapid weight increased in my lifting schedule in the last 3 weeks on the Max-OT than I did in the previous 6 weeks on my first schedule. Currently I am adding about 10 lbs per week on each exercise. I know that will drop off as I continue to increase, but it is kinda cool right now.
My diet went to hell when on vacation, but I am back right now and hope to keep that right since no further vacation is planned in the near future.
My next creatine cycle will begin next week and I am excited to get back on it. I have seen a lot as earlier mentioned without it and am curious to see what I get with it. I am now starting to see some nice size increases (for me) in my chest and arms. Legs are coming along, but a little more slowly in growth compared to my arms and chest.
(in reply to kthornton)
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Also you can probably get away with 1 cup oats at breakfast as well. 
