Armada’s BodyBlog

Staggard Push-ups    1 min
Wide Front Pull-Ups    1 min
Regular Push-ups    1 min
Reverse Grip Chin-Ups    40 sec

Wide Fly Pushups    1 min
Close Grip Overhand Pull-ups    43 sec
Decline Pushups    35 sec
2 arm bent alt dumbbell row    44 sec

Wide Leg Diamond Push-Ups    1 min
1 Arm Dumbbell Row    32 sec
Dive Bomber Push-Ups    1 min
Bent Back Flys    40 sec

Wide Front Pull-Ups    45 sec
Standard Pushups    1 min
Reverse Grip Chin-Ups    44 sec
Regular Push-ups    48 sec

Close Grip Overhand Pull-ups    30 sec
Wide Fly Pushups    30 sec
2 arm bent alt dumbbell row    17 sec
Decline Pushups    34 sec

1 Arm Dumbbell Row    23 sec
Diamond Push-Ups    40 sec
Back Flys    43 sec

When we started, she could only do 2 push-ups, now she’s up to 16.

meal #1-5 scrambled egg whites, 1 turkey sausage patty, 44g protein shake
meal#2-4 scrambled egg whites

meal#3-1 cup boiled cabbage, 1 4oz ground turkey patty-99% lean

meal#4-1 cup oatmeal

meal#5-44g protein shake, 4 slice deli turkey, 2 piece wheat bread, 11 carbs a piece

meal#6-44g protein shake

Meal #1- 5 scrambled egg whites, 1 cup oatmeal

Meal #2 -4 scrambled egg whites

Meal #3-4 baked chicken wings, 1 cup brown rice

Meal #4-1 cup boiled cabbage, 8 oz can pineapple chunks
Meal #5- 48 gram protein before working  out
Meal #6-24 gram protein shake, 2 baked chicken wings, 1 cup brocolli

So after a month of dieting, and actually paying attention to what I eat, I’ve lost 15 pounds.  I was 200 pounds before, but I didn’t look it.  I looked like I weighed less, but my knees felt the brunt of the weight.  Now my knees feel a lot better.  I had surgery 4 years ago on my knees, and that was one reason I wanted to drop weight.

The other reason to drop weight was because I was not maintaining the muscle for that weight.  I had the keg, instead of the 6 pack. I still have five more pounds to lose though.  My wife is loving the new results.