walhar journal
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walhar journal - 1/2/2006 3:27:35 PM
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walhar
Posts: 8
Joined: 12/12/2005
Status: offline
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I figured I would start a journal, I would love any feedbacak people might have.
Just some history on me, I just got back from holidays in Florida, so even though I wasn't eating badly, my schedules and portions were off. I was also not running or going to the gym, So I guess it was a full 2 weeks off. Before that I had set a 12 week plan that I had completed successfully. The outcome was 20lbs weight loss, way higher endurance and my muscle definition is coming through, I also feel great and lost about 4 inches from my waist.
My current goal is to develop a better healthy body and maybe bulk up a little (not to much), but drop as much fat as I can especially my belly. In Febuary I plan to start a 12 week plan that will help buck and eventually help drop body fat. Until Febuary. I have a plan for January. To get back to my scheduled eating, clean eating, drinking lots of water, dropping body fat hopefully 4-6lbs and 1-2 inches from my waist. One reason I am doing this first is I am broke due to the holidaus and I need to watch my bidget for a few weeks. So I will focus the month of a lower calorie diet (but still healthy) until I can afford my food and supplement to build muscle in Febuary, so I'll focus on the fat for a bit.
My January stats.
Male 29 years old
weight 205.5
Waist 37 (my pany size is 34?)
Thighs L 24.7 R25
Chest 41
Day 1 Back
Pull ups 5x8 (60lbs assistance)
pull downs 4X10 100lbs
tbar row 4X12 90lbs
Straight arm pushdowns 4X12 90lbs
Hyperextensions 3X20
Later on tonight I will walk the dog for 30 minutes
Diet
7:30am 1.5 cups red river, 1 hard boiled egg, 1 fish oil, water
10am Protein 16g w/ water 1 Piece of multigrain flax bread with peanut butter
12pm half can of tuna with 1 tbsp mayo light, 5 small wheat crackers, 1 small piece of white cheddar, 2tbsp cottage cheese, half and apple, 1 fish oil, water
2pm Protein 16g, green tea, greens plus, 3tbsp no fat yogurt and water
at 5pm dinner I will have lean beef stew with lots of veggies and water with 1 fish oil
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RE: walhar journal - 1/3/2006 8:15:08 PM
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walhar
Posts: 8
Joined: 12/12/2005
Status: offline
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No Gym today
40 minutes of interval training (walk, fast walk, jog, fast walk, jog, fast walk, sprint, fast walk, jog, fast walk, jog and kept going slower until finish)
7am Oatmeal, .5 cup mixed berries 1 egg and 1 egg white, 1 fish oil
10am 25g protein, .5cup skim milk, water 2tbsp mixed unsalted nuts
12pm 1 bannana (I was in a meeting and it was the best i could do)
1:15pm 1 quizno turkey light sandwich (turkey breast, whole wheat bun, tomato, lettuce)
3pm 1 cup no fat yogurt, 16g protein, 1 fish oil, multivitamin
5:30pm 3 pieces low card thin pizza vegatarian (bad dinner but I did the best i could with what i had), 1 fish oil
(in reply to walhar)
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RE: walhar journal - 1/4/2006 9:00:21 PM
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walhar
Posts: 8
Joined: 12/12/2005
Status: offline
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Chest/Triceps
Incline Dumbell press
1x10 55lbs each
1x10 50lbs each
2x10 45lbs each
1x10 40lbs each
Dumbell Press
4X10 40lbs each
Decline hammer strength press
1x8 140lbs
2x8 100lbs
Dips
4X10
Rope pull down
4X10 100lbs
Rope extension
3x10 100lbs
Diet
7:30am Oatmeal banana 2 eggs 1 fish oil
10am 16g protein 1 cup skim water, 2 tbsp nuts
12pm 3 pieces left over pizza low card crust ( yaya I know), multivitamin, fish oil
2:30 30g protein, .5 cup milk .5 cup non fat yogurt water
6pm yams, peas corn, pork chop, 1 fish oil
(in reply to walhar)
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RE: walhar journal - 1/6/2006 7:50:48 AM
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walhar
Posts: 8
Joined: 12/12/2005
Status: offline
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Shoulders/Biceps
Military Press
1X8 50lbs
1x8 50lbs
1x8 40lbs
1x8 30Lbs
1x8 20lbs
Upright row
4x12 50lbs
Side Raises
3x10 15lbs
Rope hammer curls
5x70
Elbow back cable curls
4x12 30lbs each
Twisting Dumbell curls
4x10 20lbs each
Diet
7:30am 1 cup red river, bran, banana, 1 hard boiled egg white, fish oil
9:45am 32g protein, water
12pm 1 can tuna, Yams, 3 wheat crackers, water , multivitamin, fish oil
2:30 16g protein, greens plus, green tea, .5 cups mixed berries, very smal slice of zucchini bread
5:30pm lean turkey spaghetti w/ whole wheat noodles, water, fish oil
(in reply to walhar)
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RE: walhar journal - 1/7/2006 1:36:22 PM
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walhar
Posts: 8
Joined: 12/12/2005
Status: offline
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Friday was day off from gym even though i did lots of walking.
7:30am oatmeal & berries 1 fish oil
9:30am 16g protein, water
12pm Foot long turkey breast sub water, fish oil multivitamin
2:30 16g protein, water
5:30pm Lean turkey chilli, Slice of multigrain bread, fish oil
(in reply to walhar)
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