Vikingjoe's journal
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Vikingjoe's journal - 9/11/2006 6:38:32 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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I thought i would start posting my meals and workouts. My goals are to lose fat and gain muscle.
I used the tape measure chart that's on this board to figure out my bodyfat percentage.
my stats are:
32 years old
waist is 44inches
33 percent bodyfat
73 lbs of fat
151 lbs lean muscle
I am sure this isn't perfect but it gives me a something to go by.
my diet for today is:
4am
5oz chicken breast
1 mediuk size pear
6:30 am
4oz chicken breast
1 cup of mixed veggies
9:00
can of white albacore tuna
10 wheat ritz crackers
12pm
4oz chicken
1 cup of mixed veggies
3pm preworkout
2 serving ON whey protein
banana
3:30 workout
5:30
2 servings of ON whey protein
1 banana
5 grams of creatine and 1 multivitamin
7:30
8egg whites/ 2 yolks
fitday has me at 2113 calories, 36 grams of fat, 162 grams of carbs, and 270 grams of protein
I will be getting closer to 2500 calories after today, due to a trip i was unable to cook up the food i need.
< Message edited by vikingjoe -- 9/11/2006 8:34:12 AM >
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RE: Vikingjoe's journal - 9/11/2006 8:38:44 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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My workout will be max-ot on a 3 day split. Monday, tuesday and thursday today is back day
my workout will be:
lat pulldowns
*12x70lbs
*10x85lbs
*6x120
*3x140
*1x160
4-6x180(6)
4/6x180(4)
4/6x170(6)
barbell bent over rows
4/6x185
4/6x185
cable rows
4/6x180
4/6x200
shrugs
4/6x275
4/6x275
4/6x275
e-z bar curls
4/6x70
4/6x70
4/6x70
standing dumbell curls
4/6x40lbs
4/6x40lb dumbells
crunches(decline bench)
4 sets of 15
leg raises
4 sets of 15
cardio- 20 minutes on recumbent bike
< Message edited by vikingjoe -- 9/11/2006 3:25:42 PM >
(in reply to vikingjoe)
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RE: Vikingjoe's journal - 9/12/2006 6:15:13 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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9-12-06 tuesday meals
4am
4 oatmeal pancakes(egg whites/fat free cottage cheese/oatmeal)
6:30am
can of albacore tuna
half a cup of brown rice
9:00am
5oz chicken breast
1 cup of black beans
12pm
5oz chicken breast
1 cup of black beans
3:00 preworkout
2 servings of ON whey protein
banana
5:30
2 servings of ON whey protein
banana
5 grams of creatine
7:30
8 egg whites/ 2yolks
fitday has me at 2506 calories, 34 grams of fat, 215 carbs, and 316 grams of protein
< Message edited by vikingjoe -- 9/12/2006 6:20:16 AM >
(in reply to vikingjoe)
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RE: Vikingjoe's journal - 9/12/2006 6:19:05 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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9-12-06 tuesday leg workout
squats
*12x135
*10x135
*6x185
*3x225
*1x245
4/6x275
4/6x275
4/6x275
leg press
4/6x990
4/6x1080
leg extensions
4/6x170(8)
4/6x180(8)
smith machine stiff leg deadlifts
*12x90(these weights do not including bar)
*10x90
*6x140
*3x180
4/6x200
4/6x220
leg curls
4/6x180
4/6x180
smith machine standing calf raises
*12x90(not including bar0
*10x140
6/8x190
6/8x190
6/8x190
< Message edited by vikingjoe -- 9/12/2006 4:31:34 PM >
(in reply to vikingjoe)
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RE: Vikingjoe's journal - 9/13/2006 1:50:50 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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9-13-06 wed.
4am
4 oatmeal pancakes
6:30am
5ozchicken breast
4oz red potatos
9am
5oz chicken breast
4oz red potatos
12pm
1 can of albacore tuna
10 wheat ritz crackers
3pm
2 servings of 0N whey protein
banana
3:30 cardio
5:30
2 servings of ON whey protein
banana
5 grams of creatine
7:30
8 egg whites
2 yolks
1 slice of wheat bread
fitday.com has me at
2341 calories
40 grams of fat
195 carbs
296 protein
(in reply to vikingjoe)
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RE: Vikingjoe's journal - 9/14/2006 6:30:20 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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9-14-06 thursday meals
4am
4 oatmeal pancakes
6:30am
5oz chicken breast
5oz sweet potato
9:00am
can of albacore tuna
10 wheat ritz crackers
12:00
5oz chicken breast
5oz sweet potato
3:00 preworkout
2 servings ON whey protein in water
banana
3:30 to 5:00 workout and cardio
5:30 pm
2 servings of ON whey protein
banana
5 grams of creatine mono.
7:30
2 servings of ON whey protein
2 tbsp of smuckers natural peanut butter
calories 2579
46 grams of fat
214 carbs
312 protein
(in reply to vikingjoe)
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RE: Vikingjoe's journal - 9/14/2006 6:31:35 AM
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vikingjoe
Posts: 7
Joined: 8/28/2006
Status: offline
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9-14-06 thursday workout
incline dumb bell presses
*12x 40
*10x 50
*6x 70
*3x 80
*1x 90
4/6x 100 (5)
4/6x 100 (4)
4/6x 95 (6)
flat bench presses
4/6x 205 (5)
4/6x 185 (6)
4/6x 195 (5)
dips
4/6x bodyweight(6)
pushdowns
4/6x 100
4/6x 100
lying french presses
4/6x 70 (4)
4/6x 70 (3)
seated dumb bell presses
4/6x 65 (6)
4/6x 70 (4)
military presses
4/6x 135 (6)
4/6x 135 (5)
rear lateral raises
4/6x 30
4/6x30
cardio- treadmill 22minutes 1.5 miles
< Message edited by vikingjoe -- 9/15/2006 1:55:31 AM >
(in reply to vikingjoe)
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