Moses log v.3 new and improved.

Discussion in 'Training Logs' started by moses, Aug 9, 2007.

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  1. moses

    moses OMGWTFBBQ

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    Got into a competition with my friends, so i figured i'd start a fresh log here.

    got my stats done yesterday:

    weight (clothed w/shoes) 190 lbs
    body fat: 21.5%
    neck: 14"
    Chest: 40"
    Bicep: 12/12
    Forearm: 11/11
    waist: 38"
    hip: 41"
    upper thigh: 22"
    calf: 14"

    goals:

    I'd like to be somewhere between 180-185 lbs and 15% body fat.

    plan of action:

    weights and cardio 6 days a week with sundays off. Diet will consist of raw almonds, lean beef, chick, and fish, mostly green vegetables, whey and fish oil caps.

    I'm currently on the modified bill starrs routine, but think it may be time to switch it up, as i've been on it for 8 months.

    FitDay Link
     
    Last edited: Aug 10, 2007
  2. moses

    moses OMGWTFBBQ

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    Location:
    Austin, TX
    Breakfast:
    1 Quaker Oats Weight Control Cinnamon Oatmeal
    1 scoop Vanilla whey
    280 cals 4g fat 32g carbs 31g protein

    snack:
    yogurt
    170 cals 2g fat 37g carbs 6g protein (grabbed low fat instead of fat free on accident)

    lunch:
    lean cuisine meal
    350 cals 7g fat 54g carbs 18g protein (i really need to find something with more protein, less carbs thats fast :()
     
    Last edited: Aug 10, 2007
  3. moses

    moses OMGWTFBBQ

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    Location:
    Austin, TX
    Breakfast:
    1 Quaker Oats Weight Control Cinnamon Oatmeal
    1 scoop Vanilla whey
    280 cals 4g fat 32g carbs 31g protein

    snack:
    1 oz cheetos (minus whale cheat today)
    160 cals 8g fat 15g carbs 2g protein

    Lunch:
    Brisket 4oz on bun
    405 cal 13g fat 29g carbs 39g protein

    Dinner:
    Grilled chicken breast
    187 cal 2g fat 16g carbs 21g protein

    post workout:
    6oz gatorade
    Turkey on wheat w/mustard
    340 cal 5g fat 44g carb 33g protein

    before bed
    1/4 cup Low Fat Cottage Cheese
    90 cals 2g fat 5g carb 12g protein

    totals: 1702 cals 37g fat 147g carb 186g protein

    i'll post the workout when i get up. i'm tired right now. weighing in at 185.0 right before bed.

    workout

    squat: 95x5 115x5 135x5 155x5 165x3
    DL: 135x5 135x5 135x5
    RDL: 135x5 135x4
    Bench: 95x10 105x5 105x5 110x4
    DB incline: 25x15 25x10
    EZ Curl: 45x5 45x5 50x5 50x5 50x5

    Light cardio for 20 minutes
     
    Last edited: Aug 15, 2007
  4. moses

    moses OMGWTFBBQ

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    Location:
    Austin, TX
    8/15/07

    breakfast
    Oatmeal + Whey

    lunch
    cheese pizza (work luncheon)

    afternoon snack
    4 oz chicken breast

    dinner
    turkey sandwich on wheat with mustard
    baked tostitos and salsa

    dinner again
    8 oz Yellowfin tuna steak
    1 glass red wine

    totals:
    1906 cals 44g fat 173g carbs 181g protein

    no gym.
     
  5. moses

    moses OMGWTFBBQ

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    Location:
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    breffas:
    Oatmeal
    whey shake
     
  6. moses

    moses OMGWTFBBQ

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    Location:
    Austin, TX
    Monday 8/20

    Calories for the day: 1682
    Fat for the day: 35g
    Carb for the day: 164
    Protein for the day: 180
    (for exact food, please see fitday link)

    Weights:
    Squat 95x5 115x5 135x5 155x5 165x5
    Bench: 85x5 95x5 105x5 110x5 115x4
    Bent Row: 45x5 50x5 60x5 70x5 80x5
    weighted situp: 10x8 10x5 10x7
    tri ext: 30x8 30x8 35x5

    Interval Cardio for 20 minutes on elliptical
     
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