Armada’s BodyBlog

Seated Dumbbell Shoulder Press 4×10-40lb drop set

Dumbbell Lat Raise 4×12-15lb

Bent Cable Lat Raise 4×15-10lb

Barbell Front Raise to Overhead Raise 3×15-45lb barbell

Barbell Shrugs 4×12-160lb

Barbell Forearm Curls 4×25-45lb bar

Decline Crunches 4×25

Standing Oblique Cable Crunch 1×25

Frog Kicks 1×25

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

meal#2-1 turkey sausage patty, 3 scrambled egg whites

meal#3-1 baked pork chop, 1 cup cabbage

meal#4-1 cup oatmeal

meal#5-1 5oz ground turkey patty

meal#6-48 gram protein shake, 1 banana

I worked legs on Wednesday. My legs are getting stronger, and I’m having less knee problems now.  Hopefully soon, I’ll start getting some definition in my quads.
4X10 -Walking lunges

4X15 -Body weight squats..Can’t use weights because of knee problems

4×15 -Leg extensions

3×15 -Lying leg curl

3×20 -Standing calf raise

2×15 -Laying 1 leg hip flex

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.

I just updated my profile with some new pics.  I’ve been eating clean for 3 weeks, and my wife came back from vacation and was impressed.  Now I’ll be preparing a diet, and workout plan for her.  I’m looking for more ways to tweak my diet plan, so it’s not so boring.  I’ve been mainly eating chicken, brocolli, and tuna, because it’s easy to prepare.  I want to add more stuff to my diet plan, without going over my max carb, and calories.  I usually only eat no more than 1800 calories a day at the mosts.  The least I take in is 1300.

Well, I finally put together a meal plan, and I did it right.  The average man usually need anywhere between 2700- 2900 calories a day.  That’s just to do every day activities.  I finally got down to 1600 calories a day.  It took awhile for me to get down that low, because I didn’t want to shock my body.  I had to gradually decrease my meal portions each week, until my body got used to it.

I take in less than a 100 carbs for 4 days, and then go back up to a high carb, diet for 2 days.  When I say diet, I just mean I’m actually planning my meals instead of just sticking my head in the fridge, and grabbing the first thing I can nuke in the microwave oven.  I track my meals, calories, protein, carbs, and fats on a spreadsheet.  It’s made me more aware of what I eat now.  I’ve been doing this for 3 weeks now, and have lost 8 pounds.

I’m still putting on muscle because I take in more than 200g of protein a day, and work out 6 days a week.  I’ve put together an ab routine, which I do 3 times a week.  I look in the mirror and notice the difference.  I’m the one who usually complains because I can’t see any results.  Now my wife wants me to put a meal plan together for her.