The Cholos Journal! Come see
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The Cholos Journal! Come see - 8/22/2003 2:48:23 PM
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choloshoeluvr87
Posts: 9
Joined: 8/20/2003
From: Bay area
Status: offline
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Ok I have been working out for a year and lost 60lbs of fat. I was 217lbs and now im 158lbs. About 4 months ago I started getting into the weights seriously.
Age: 15
Height: 5'8
Weight: 158lbs
Waist sz: 33in
BF:16%
My suppliments:
Creatine
Protein powder(Isopure)
Multi vitamin
My goal for now:
Just started my cutting phase 5 days ago to lose bf right now and I lost 4lbs so far then gained 2 back so now im at 158. I want to get my bf down to atleast 10%. Than once I get there bulk up like a mofo. I have this diet foro nly 5 days so far.
My diet, High protein low very low carb and I did eat 1 can of green beans with 1 tblsp butter but I ran out so I gotta go get more:
When I wake up at 8:55 take multi vitamin
30min later take 5g creatine
30 min later 1st meal 6 boneless skinless chicken tenders with light pepper
2nd meal 4 boneless honey chicken wings
3rd meal Protein shake with 2 bananas
4th Meal 1 can of chunk chicken
5th meal ususally 1/2 can of chunk chicken or boneless skinless chicken tenders
And throughout the day I usually drink atleast 75oz water
My protein intake is anywhere from 160g at lowet to 215g at the highest. I eat about 8g of carb a day but might increase to 25g.
Hers my trainaing routine that I have had for about 4 months but I do change it around somewhat usually so its not the same everytime:
1st Workout, Muscle, Back:
Cardio 10min, speed 7.0, incline 3.0
Stiff leg barbell deadlift 155lbs 4 sets 6 reps
Lat pull down with long 90lbs bar 4 sets 6 reps
Lat pulldown with v bar 100lbs 4 sets 6 reps
Seated cable row 90lbs 4 sets 8 reps
Bent over barbell row Trying it today never tried it before
Lower back machine 110lbs 4 sets 20 reps
Machine back row 140lbs 4 sets 8 reps
2nd workout, Muscle, biceps and triceps:
Biceps:
Standung EZ bar curl 4 75lbs 3 sets 9 reps
Hammer curl 30lbs 3 sets 9 reps
Seated dumbell curl 25lbs 3 sets 12 reps
Preacher curl 75lbs 3 sets 9 reps
Triceps:
Close grip bench press 95lbs 3 sets 15 reps
Incline overhead barbell tricep extension 55lbs 3 sets 9 reps
Lying tricep press 55lbs 3 sets 12 reps
Tricep cable pushdown with v bar 100lbs 3 sets 10 reps
3rd workout, Muscle, Legs:
Squat 185lbs 2 sets 6 reps
Squat 135 lbs 2 sets 4 reps
Leg press 305lbs 2 sets 6 reps
Leg press 405 lbs 2 sets 6 reps
Leg extension 110lbs 20 sets as many reps I can do(I rest 30sec in between sets then do another set to shock my quads)
Seated leg curl 110lbs 20sets same thing as quads
Hip adductor machine 120 lbs 4 sets 15 reps
Hip abductor machine 120lbs 4 sets 15reps
Seated calf raise 115lbs 6 sets as amny reps as I can do
4th workout, Muscl, Chest:
Decline bench press 155lbs 8 sets 7 reps
Flat bench press 135lbs 8 sets 6 reps
Incline bench press 115lbs 2 sets 6 reps
Dumbell bench press 60lbs in each hand 4 sets 6 reps
Chest press 180lbs 4 sets 6 reps
5th workout, Muscle, Delts and Traps:
Military press 95lbs 4 sets 6 reps
Seated barbell military press 90lbs 4 sets 6 reps
Machine military press 150lbs 4 sets 6 reps
Dumbell shrugs forward 60lbs in each hand 2 sets 12 reps
Dumbell shrugs backward 60lbs in each hand 2 sets 12 reps
Trap machine with rolling pads on each side 100lbs 4 sets 6 reps
Standing Trap shrug press 180lbs 4 sets 6 reps
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RE: The Cholos Journal! Come see - 8/22/2003 9:47:27 PM
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choloshoeluvr87
Posts: 9
Joined: 8/20/2003
From: Bay area
Status: offline
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^^^^^^^Thanks for the comments. Im gonna check out those links asap.
I am still in my cutting phase thats why I take in very little carbs, Im still tring to lose weight. I have lost 5.5lbs(of fat hopefully) in 7 days so far. A little to fast though. Once I get 10% body fat or less than I am going to bulk up and eat lots and lots of carbs and protein. I want a 6 pack. I almost have one but I still have a little bit of flab covering them.b
I thought I might be overtraining but all my workouts only last 1 and a half hours and if I do less I am not sore and feeel like the worlout was a failure. I do as much weight as I can with really low reps.
(in reply to choloshoeluvr87)
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RE: The Cholos Journal! Come see - 8/22/2003 10:10:13 PM
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choloshoeluvr87
Posts: 9
Joined: 8/20/2003
From: Bay area
Status: offline
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quote:
How do you know it's fat and not muscle or water? You really need to check out the Burn the Fat review.. or e-book. 1lb of fat a week is good.. maybe 2.. any more and it's questionable about what is getting burned off. I know. I didnt do cardio for those 7 days though. Ill check out the e book soon. It could be water and muscle but I hope not. I need to get my bf checked soon. Maybe tomorrow or monday. Im curious, its been 7 moths since I had it last checked. Oh and thanks for the congradulations.
< Message edited by choloshoeluvr87 -- 8/22/2003 10:11:57 PM >
(in reply to choloshoeluvr87)
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RE: The Cholos Journal! Come see - 8/25/2003 4:06:49 PM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Welcomequote:
3rd meal Protein shake with 2 bananas :) Looks like you know what you want. I have to agree with MDA1125 in regards to no carbs on a bulk. You should have some low gi carbs- oats, rice ect...
Also, you say you are only having 5g carbs daily...but are having two bananas. :shrug:
Your protein is fine- I would stick to the 215g...but the issue is if you are not having carbs, you need FAT. Seriously, your cals are very low. Consider adding some peanut butter, flax oil or steak to the menu:)
(in reply to choloshoeluvr87)
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