[COLOR=#000000]Hello,[/COLOR]
[COLOR=#000000]My brother introduced me to this site 6-9 months ago, and I've been browsing it ever since. I love the positive atmosphere here and all the information and motivation I've been able to gain by reading other peoples stories and methods. I'm just about ready to take the next step in completely changing my life, and would just like some advice on whether my plan for the next few months is alright or needs a bit of tweaking. [/COLOR]
[COLOR=#000000]I am 6'4", 210 pounds and 29 years old. I have gone up and down in weight over the last 15 or so years, and have never eaten properly. I weighed 250 pounds as recently as 9 months ago, and have made my mind up that I'm ready to completely change my life. [/COLOR]
[COLOR=#000000]Nine months ago I was eating nothing but fast food, smoking half a pack of cigarettes a day and smoking a quarter of pot per week. I did that consistently for about 10 years... Nine months ago I decided enough was enough, and I changed the way I ate. I taught myself how to make a few basic meals, and completely stopped eating fast food. I ate properly for a few months and did about 30 minutes of walking at night most days, and lost 40 or so pounds. In January, I completely quit smoking pot and have stuck to it, and in March I quit smoking cigarettes and have stuck to it. [/COLOR]
[COLOR=#000000]I'm now over the pot and the cigarettes and feel like it's time for me to take that next step. As I said, I've taught myself how to make some basic meals, but am still not a pro on exactly what I should be eating and when. Because I wasn't brought up in an environment where I was taught how to be a healthy person, it sometimes feels like I'm reading another language when I try and read about what I should be eating and when. I feel like it's information overload for me so please if you're going to give me any advice here make it really simple.[/COLOR]
[COLOR=#000000]I know a lot of people on this site are primarily interested in getting ripped, but that's not really my first priority. I just want my heart and lungs to be as healthy as possible so I can live a long life. I feel like I spent so many years destroying my body that if I don't really push myself to get in shape soon it may be too late. Once I get my heart and lungs to a spot where they're healthy, though, I wouldn’t mind adding some weight and improving my appearance. With that being said, I've decided that I should start some kind of jogging routine to start things off.[/COLOR]
[COLOR=#000000]Now keep in mind that 9 months ago I was 250 or so pounds and couldn’t do any walking or other form of exercise without getting totally out of breath and sweating. I've got myself to the point now where I walk at night for 30 minutes, pretty much as fast as i can the whole time, and by the end I still am a tiny bit out of breath but not really. I feel like I'm ready to start a jogging routine. Now I read a post by John here a few days back about jogging and have also read one somewhere else about being able to jog 5 miles in a row or 30 minutes straight within 9 weeks time. I think I'm going to take some points from each, and start my jogging routine within a couple weeks. Then, in three months time or so when my endurance is to the point where I can jog for 30 minutes without getting completely gassed and sweaty, I think I'll be ready to start a full out weight training program. Right now, though, I don't know that I have the endurance to see something like that through.[/COLOR]
[COLOR=#000000]Anyways, sorry for the novel there guys, I really am trying to be brief. Below is what I have roughly planned in my head for the next 2-3 months, and I'd appreciate any tips or pointers that will make things easier for me or that will make my routine better.[/COLOR]
[COLOR=#000000]I plan on waking up every morning at 7am. I'd have some kind of smoothie with some whey protein powder in it first thing when I wake up, then wait a few minutes (20?) and go outside. I plan on being outside for about 35-40 minutes total, including stretching, warming up, and doing my jogging routine. The jogging routine would consist of constantly increasing the amount of time I’m able to jog at once every week, according to the post here by John and the other site I read. There are charts on both sites I intend on following. I would do this jogging routine every Monday, Wednesday and Friday for 9 weeks. Then, at about 7:45am I would get back in and have a quick shower before having breakfast at about 8am or 8:15 which would consist of the oatmeal which I already eat every morning with a little bit of cinnamon sprinkled on top and an egg. I start work every morning at 10am, and at about 10:30 or 10:45am I would have an apple and some kind of small snack as well. Then at about 1pm I would have a chicken breast, salad, and some kind of small amount of brown rice. Then at about 3:30 I would have another small snack which I haven’t decided on. Then at around 6pm I would eat my dinner. It would be a can of tuna or maybe 3/4 of a can, with a nice sized serving of veggies which includes broccoli and brussel sprouts and a rice dish. The rice dish I make is brown Jasmine rice with some low fat, spicey tomato sauce added to it along with some corn, onion, jalapeno peppers, oregano, and a little bit of a low fat ginger sauce. I pour them all together in a steamer pot and have the veggies cooking in the basket on top. Then I wouldn’t eat again at all after that and would either take a brief swim or take a walk with my girlfriend for 15 or 20 minutes or so. Then on Saturdays I'll be spending a bit of time at the batting cage in the morning (maybe 30 minutes swinging at about 80 balls) followed by not much else in terms of exercise during the weekend.[/COLOR]
[COLOR=#000000]I know when I read the post on cardio fitness by John, he writes that any cardio workout should have some kind of weight training going on at the same time, so with that being said, I guess my first question is what kind of weight training should I be doing? How many days a week and at what times??? Then I need to know if the food I mentioned above is the right food and at the right times for what I'm doing? I really am very new to this and would really appreciate any help anyone could give me.[/COLOR]

Hello all,

I am 23 years old and am trying to get some advice on the best way to lose about 10 to 15 pounds before a couple weddings that I am going to stand up in and just for my own personal health.

I used to workout daily but then I went away to school and bad eating habits and laziness kicked in and I have gained some weight that I think I should be able to lose. If I had to guess, since I don't know for sure, I would say that I am 5'8 and about 195 pounds with 18% body fat. When I used to work out daily, I was still 5'8 but 183 pounds and 14% body fat.

I can imagine by hearing those numbers some of you may think I am bigger than I actually am, but I have always been told that I do not look my weight and many guess about 20 pounds lighter than I actually am.

Now that that is out of the way, I suppose I should share my workout routine:

I try to get to the gym at least 4 times a week. I work at a grocery store and generally work from 130-10 which makes going at night a pain and I usually have to watch our new puppy in the morning before I go to work, so there are some days that I just don't feel up to going. I try to justify those days by saying I was constantly lifting things at work and walk 2-3 miles throughout the day.

The days that I do go to the gym, I start with doing some cardio, sometimes running and sometimes on the bike. I then get into weights with free weights, bench, fly, reverse fly, triceps, legs and crunches. My usual time in the gym is around an hour because I move quickly, but lately have been doing more cardio and pushing it to around an hour and a half.

As for my diet:

I have basically cut out all things that I love. I no longer get fast food, barring maybe once or twice a week. I eat a lot of chicken breast and use lunch meat for sandwiches or wraps. Rather than using things like ranch in my salads and sandwiches, I started using mustard since it is void of calories and still tastes ok. I also have started making eggs a lot but avoid putting the cheese in that I used to. I do my best to drink as much water as I can each day but sometimes I need something with a bit more flavor. And yes, there are nights that I go to the bar with friends and drink a few beers or have a few mixed drinks.


As I mentioned, I am just trying to lose around 10-15 pounds and get my body back to what it used to be. I know I can gain muscle decently fast and really need more help with losing the fat in the process. I am also wondering how much effect those beers or mixed drinks will have on my process. I figure I am younger so my metabolism should help me out a bit but I don't want to do anything that is really going to set me back. Also, how long do you think this process will take? I feel like I have seen some improvement and maybe have lost a couple pounds already but I'd like to see better results and faster or else I am afraid of getting discouraged.

Where I am now:

Where I would like to get back to:


Any advice will be appreciated.

Father of three, full time job,...the usual busy schedule every parent has.

Anyway, I've been lifting weights for three months now.
Shoulders/Arms
Back/Biceps
Back/Legs

Three days a week, no cardio
5 foot 10" weight 145. I am medium build - kinda soft around the waste even though I am slim

I've never had a muscular or athletic history so any muscle will be new muscle.

My question. Being 40, shouldn't I also be doing cardio?
I'd like to build muscle too and after three months, my wife says she is 'starting' to see definition. I was feeling great till I was outside in the sun and saw my pasty white reflection in the walkout mirror and man, how deflating! I thought after three months there would be more difference.

Is a full body workout better for me three times a week or a split routine. I only workout for 30 minutes as well at 6am. Believe me, it's not easy with a full schedule.

My eating is fine but I snack at night still.

Any thought on how long it will take to get results from a 40 year old who has never had muscle?

Thanks in advance

It's already a big problem. The potential for even greater health and fiscal crisis' doesn't look too promising.
http://www.newsmax.com/US/Obesity/2012/05/07/id/438293

I was in the waiting room at the doctor's office recently for my 6 month checkup and just looking around the room got me depressed. I particularly noticed an extremely overweight couple and the woman was complaining about how she thought the doctor misdiagnosed her condition and prescribed the wrong medication. All the while, she was scarfing down a pre-packaged cheese danish and drinking a 20 oz bottle of Coca Cola. Real sad commentary on what's going down today.

I truly believe even if you are hereditarily pre-disposed towards obesity, there is a lot you can do to help yourself through diet and exercise. The info is out there, but people just don't want to burden themselves with the responsibility or initiative. Instead, they will shift the blame on others, or their misfortunes.
__________________

Has anybody tried this stack? Any reviews? I'm on my last week of Insanity (lost 28 lbs :tucool:) and am going to try to pack on some muscle over the next 8 months before I do it again. I'm looking for a good stack to use, and was hoping someone could give me some feedback for this particular one. Thanks.

Doug

So after having been a long time peruser of these boards and having a bit of a stop/start relationship with training, I've decided to get involved and start keeping a journal - initially looking to redce my bodyfat % to around 10%. Not sure what it is at the moment - have ordered calipers/tape to take all intial measurements.

I'm recovering from a sprained ankle at the moment - probably about a week or so away from being able to train so am going to use this week to get my diet nailed - I've listed my initial eating plan below and would love some feedback from those more knowledgeable (I know my second meal has no protein in it as I was trying to hit my overall macro splits so any advise here would be appreciated).

My Stats
Height 170 cm
Weight 73 kg
Age 26 yrs

So using one of the stickies on nutrition, I've come up with a calorie goal of around 1900 with a P/F/C split of 34/20/46 - initial plan below:

50g Porridge Oats
Protein Shake
TOTAL (310 cals)(28.5g protein)(6.2g fat)(32.2g carbs)

200g Sweet Potato
200g Mixed Veg
TOTAL (254 cals)(9.4g protein)(1.4g fat)(49g carbs)

6oz Sirloin Steak
200g Mixed Veg
50g Brown Rice
TOTAL (329 cals)(29.7g protein)(13.65g fat)(19g carbs)


1 Apple
1/2 Chicken Breast
25g Cath City Light Cheese
TOTAL (290 cals)(33g protein)(8g fat)(19g carbs)

1 medium chicken breast
90g pack salad
50g wholewheat pasta
TOTAL (457 cals)(59.75g protein)(7.75g fat)(32.7g carbs)

Protein Shake
TOTAL (120 cals)(23g protein)(2.1g fat)(2g carbs)

GRAND TOTAL (1760 cals)(183g protein)(154g carbs)(39g fat)

Over the coming week I'll stick a couple of pics up and additional stats etc - let the journey commence!!

Note: RM stands for repetitions maximum, so I start with a weight that I can do for about the designated number of reps and do as many as I can on each set.

3-day split Program





Monday: Legs/Abs
Squats - 2-3 warm-up sets of 10 reps

3 sets max reps with 8RM

1 set max reps with 20RM




Hack Squats - 2-3 warmup sets of 10 reps

3 sets max reps with 10RM

1 set max reps with 20RM



Leg Curls - 1 warm-up set of 10

4 sets max reps with 10RM



Standing Calf Raise - 2 warm-up sets of 15

4 sets max reps with 15RM



Hanging Leg Raise/knee raise - 3 sets max reps



Crunches - 3 sets max reps






Wednesday: Chest/Shoulders/Biceps
Bench Press - 3 warm-up sets of 10 reps

4 sets max reps with 10 RM



Incline Press -1-2 warm-up sets of 10 reps

3 sets max reps with 10 RM



Pec Deck - 3 sets max reps with 15 RM



Seated Overhead D.B. Press - 1-2 warm-up sets of 10

3 sets max reps with 10RM



Lateral Raise - 1 warm-up set of 10

3 sets max reps with 12 RM



Barbell Curls - 1-2 warm-up sets of 10

4 sets max reps with 10RM



Cable Curls - 3 sets max reps with 15RM




Friday: Back, Rear Delts, Triceps
Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM


Barbell Rows - 4 sets max reps with 10RM


Lat Pulldowns - 1 warm-up set of 10 reps

4 sets max reps with 10RM



Seated Cable Row - 1-2 warm-up sets

4 sets max reps with 10RM



Cross-bench DB Pullover - 1-2 warm-up sets of 10 reps

3 sets max reps with 10RM



Bent over lateral - 1 warm-up set of 10

4 set max reps with 12RM



Dips - 1 warm-up set of 10 reps

4 sets max reps



Skull crushers - 1 warm-up set of 10

4 set max reps with 10RM




What do you think about this?

Here we go:
Ingredients:

1 12.5oz can of Tyson Premium Chunk White Chicken Breast

3-5 large leaves of romaine lettuce hearts

A dash of Old Bay

A drizzle of Kikoman Soy Sauce


Instructions:

pull 3-5 leaves from the romaine lettuce heart, cut off the white portion, leaving the big leafy green portion
Split the can of chicken among the leaves
add a dash of old bay to each leaf
drizzle a little of soy sauce on each leaf

300 calories
5g fat
0g carbs
65g protein

Nicely Filling and EASY to make! I prefer NOT to wrap them. I like to eat them as you would a hot dog in a bun.

Cost = a smidge over $2 for the entire meal

This is FANTASTIC for any time, especially for dieting bodybuilders, and is quite filling. For my hardcore clients, you can make this and add whole eggs as long as your meet your macro requirements by day's end. :)

For hard dieters, you can eat this 2-4 times per day.
I love canned chicken. Convenient, tasty and convenient when you need protein! A great substitute for canned or pouched tuna.

Enjoy!

So after deciding that I'm not gonna be an out of shape, lazy basterd. I started eating better and starting to exercise regularly. The problem is that I can even seem to workout much at all as I can't even start a warm up without running out of breath and having to stop. This is vary discouraging. I haven't worked out in a while and know I have to start slow but it is fustrating that I can't even do the simplest things without getting exhausted. In the end I am not able to exercise enough to be effective and get discouraged thinking I might not even begin to get in shape.

I don't wanna push myself too hard but I also don't wanna just give up before I begin. Which happens when I start only to have to stop vary shortly after. I start and then I have to lay down and catch my breath. I'm actually thinking this could be a heath issue and not just my lack of activity. I really wanna get in shape. I'd like some input from you guys as. Thanks in advanced.

This log is here for me to keep track of what I am doing for this cut, after numerous unsuccessful attempts to cut, I had a look back to previous successes and noticed that each one had a common factor; a journal.

So here I am:

6'2 weighting in at 108.8kg a far cry heavier then I have been in quite some time :o ... It's time to get to work..

Ultimately by my birthday (6 Sep) I wish to weigh under 90kg lean & strong :bb: Here are the guidelines I will follow for this cut.

-Enjoy the journey
-Listen to my body
-Push boundaries
-Just get it done, don't over complicate details
-Track progress
-Stay motivated
-Help others



:eat: > :bb: > :sleep:

Hi, my name is zxzyzd. That's Z X Z Y Z D, don't try to pronounce it, it's not meant to be that way ;) Don't even ask what it means because it would take me ages to explain ;)

STATS

I'm 23 years old and I'm from the Netherlands. Here are my stats:

height: 1.78m / 5 feet 10
weight: 83kg / 183pounds
BMI:26.1
BF%:20%
Waste:94cm / 37 inch

SPORTS

I try to do fitness, but I don't really like it. The only reason I do it is because it's healthy and I know that it can help me lose weight. When I go I mainly do strength training for about 45 minutes and before and after that about 15 minutes of cardio.

I also do korfball, a sport that's pretty popular in Netherlands and Belgium. There, I train once a week and I have 1 match a week. Unfortunately, due to a knee injury I had (and still kinda have)I can't play as high as I would have if I were injury-free. If I would've played a little bit higher, I would have trained twice a week and I probably could have even played in one of the 2 highest-ranked teams of our club (in Dutch it's called the "selectie" but I don't know the english word for that).

FOOD

Here are example of what I eat and drink:

Boiled Eggs: I often eat 1 whole egg and 1 egg white

Instant Milk and Egg Protein: The cheapest Protein they have at the stores nearmy house. At the moment I don't have a lot of money, but this product was 50% off, costing me €20 for 2x397g, so I figured: Why not?I've read Whey is better so maybe if I have a little more to spend, but hey,Milk and Egg Protein is better than no protein, isn;t it ;)
1,5% Milk:It's the one my parents buy, so while I still live with them I might as well use it:) I tried the Protein powder with water but that just tasted horrible, so now I mix the protein powder with milk.

Tuna: I love Tuna in Olive Oil, it provides for protein and unsaturated fats. When I feel I've had enough fats for the day I may take Tuna in water, but that just tastes so bad in comparison :D

Triangles: I have no idea what it's called in English, but here is a picture:
http://www.beko-benelux.nl/download.php?fileId=2610
It's dark brown inside and it's probably called something like "traingular whole grain piece of bread" or something :P

Chicken: I don;tlike bones,so when I eat chicken it's mostly chicken fillet (translated with my dictionary so it may be called something else). I just like to put it in my pan with a little bit of olive oil, sometimes I cook it in water. Again, a picture so you know exactly what I'm talking about.
http://www.xead.nl/resize/500-500/up...FyZ2UuanBn.jpg

Fruit: Banana,Apple,Pear, Peach,Strawberry,Pineapple

Cookies: Man do I love cookies. I eat a lot less of them than I used to, trying to limit them to 1 "unhealthy"cookie a week and 1 "semi-healthy" a day as a snack.

Unhealthy: http://translate.google.com/translat...de-als-ontbijt

Semi-unhealthy: http://translate.google.com/translat...turel__1660437

GOAL
For a long time, I weighed 76 kg with a waist of 88 cm. I would like to get around those stats again this summer. Also, my girlfriend gave me a present, but I can;t open it untill I'm under 80 kg...So I guess that's also a goal :D After I've reached those goals,my next goal will be a BF% of 15 or less and if I'vealready reached that when I weigh 76kg, my next goal will be 12%.

PROBLEMS
Now, there are a few things holding me back from reaching my goals.

1. Binge Eating Disorder. I don't think I have this (as bad as other people may have) but I do show some signsof it. When I eat something sweet I really like, like chocolate, I tend to eat everything untill the box is empty. However, this happens once a 1-2 weeks, so it's not as bad as it could have been. Also, I am always thinking about my weight, because I really want to go back to a good BMI and I really want to have a flat stomach. This could be another sign of BED. While I don't think it's that bad, my mom basically forced me to go to a clinic,so now I'm doing just that. I'm surrounded by people with 30+ BF% so Idon't feel like I fit there at all, but if it can stop my mother fighting with me basically every day, then it's already worth it I guess.

2. Protein=bad!
My mom read an article in the newspaper about a guy killing his parents. He was supposed to be a very nice guy, but then he took steroids which made him rage a lot more often. One day, he was so enraged that he started throwing forks and knives all over the place, eventually killing his mother "by accident". I can't find the article, but there are more than enough articles online that tell you that steroids are bad for your mind (amongst other things). A quote from Wikipedia:
Now, what do anabolic steroids and protein powder have to do with eachother? I didn;t think it was much, but my mother is scared right now. So scared in fact that she fears for her life every time she sees protein powderin her room. Again,let me say that I'm the nicest guy in the world and would never do anything to anyone, but my mother is scared that the protein powder would change me in the same way steroids changed the boy from the story. Wheter it be Whey protein or Milk and Egg protein, she's scared. She was even more scared when I used creatine for a while, so I basically had to promise her to never use creatine again,or risk getting thrown out of the house with no financial support whatsoever.

I've never been able to convince her that protein and creatine would never change me like that, ot that those product are not the same as anabolic steroids and untill I do, I have to be secret about the protein powder and I can't have any creatine in my house, which off course may interfere with my weight loss/stength gain goals.

I hope this was not to much to read for you guys. You may post any comments about me, my food, my sports, my not-perfect English and/or spelling mistakes, or the realtionship between me and my mom. Also, any tips are always welcome ;)

Let's Go!

That's right. I trained at the library yesterday. That's what I call Planet Fitness. You can't make any noise. Hell, even a library gets louder than this place. OK, I admit, I was up in Queensbury NY for a couple days and needed a place to train. The Planet Fitness up there is situated in a very nice shopping mall called The Aviation Mall. I love this mall, have been going there for over 25 years. I noticed pizza on the counter and this was the first red flag. I paid my daily fee and proceeded to the dipping bars and whipped out my dipping belt. tied on a 45 lb. plate, and started my first warmup set. After rep 15 I came down hard and the plate made a smacking sound on the floor. Immediately an alarm went off, complete with flashing white lights, that would've attracted the attention of a firehouse 50 miles south down in Schenectady. :eek:

A guy comes over and says "this is a judgement free zone and you might be scaring off some of the customers who are trying to train". I said, "you mean all the people on the treadmill"? He said, "yes". I said, 'Well you are judging me, are you not?" This threw the young guy a curve ball. He said, "You also might injure yourself because that's a dangerous exercise you are doing with a lot of weight". I said, "That was my first warmup set. I'm just getting into my workout.. It's only dangerous if you are weak or you are a numbskull. Or both". This threw the poor slob another curveball as he looked me up and down and no doubt sized up my diminutive stature. He said, "well you'll scare the customers here because they think you are showing off". Now, I usually walk around the gym with slouched shoulders and try to remain as unnoticeable as possible. I said, "I never show off in the gym. If I wish to show off, that's what the stage is for." I said, "do you know what scares me? That 350 pound woman on the treadmill eating pizza. Because if she has a heart attack and starts spazzing out on the floor like a fish out of water, I'm going to run over there and give her mouth to mouth and try to resuscitate her since I am CPR and First Aid qualified. Now that's what scares me"

I told him I would leave if I got my money back. (At this point I wanted to leave. This place was disgusting). After a brief conference with a girl who looked all of 16, they gave me my money back. All was not lost. I had a great chest and tri workout in my hotel room that night. Here's what I did:

A set of 3 regular pushhups (rest 10 seconds)
A set of 3 incline pushups (rest 10 seconds)
A set of 3 wide grip pushups (rest 10 seconds)
A set of 3 diamond pushups (rest 10 seconds

I did a total of 16 rounds and by the end my chest was pumped like a beach ball and my tri's literally on fire. Not to mention the cardio aspect. I wish to thank Planet Fitness for giving me this training idea in the face of discrimination, ignorance, and terrible customer service with contradicting policies.

Thank You! :)

I seem to be posting more about injuries than anything else at the moment!

I smashed my knee jumping into a taxi drunk the other day and now when I go to run, cycle, lift or even bend I get a sharp shooting pain through my knee and if i run for any more then 10 mins it locks up. Does anyone have any ideas what this could be and how I treat it? It is even painful to walk on sometimes after i have been sitting or lying down for a while.

............
2012 Targets:
3 x 10 100kg Squats
Brighton Half Marathon
Blog - Adrenaline GTS 12

Until the challenge begins, please DO NOT make any posts in this thread except your Official Entry post (a single placeholder post is OK). Once the challenge starts, you may post all you like.

This premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

Here are the rules:

1) The challenge begins on JUNE 1, 2012. You must have your starting post up by 9:00 AM (EDT) on JUNE 1, 2012--NO EXCEPTIONS!
2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
3) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
4) Miss a workout for any reason, deduct a point.
5) Miss a meal for any reason, deduct a point.
6) Eat an unscheduled "cheat" meal or snack, deduct a point.

Feel free to post before/after pictures if you like (optional).

Of course this challenge is based on the honor system. You can cheat, but that would be pointless.

Here's an example Official Challenge post (feel free to copy and paste, substituting your own information):

-------------------------------------------------------------------

Sample Official "100 Challenge" post


GOAL: Cutting


COMMENT: I want to reduce my body fat to 8%.


WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)


MEAL SCHEDULE
Six meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 200 pounds
BODY FAT: 9.8%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 42.75"
FOREARMS: 13.5"
HIPS: 38.75"
THIGHS: 24"
WAIST: 32.5"


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Please be sure to keep a running total of your points, as shown below.)

JUN 1: I did my cardio and ate all meals as scheduled.
-0 points [100 points]

JUN 2: My car broke down and I missed my back workout. I walked to Burger King for dinner and had an unscheduled cheat meal.
-2 points [98 points]

JUN 3: I missed my cardio today, but ate all meals as scheduled.
-1 point [97 points]

JUN 4:

JUN 5: I missed yesterday's update, but I did my delts and traps workout yesterday, and ate all meals as scheduled (including my scheduled cheat meal). Today I did my cardio, ate all meals as scheduled and did my leg workout.
-1 point [96 POINTS]

You get the idea.....

Enjoy your day. Truly, the most beautiful people in the world.:thanks: