Building a Better Jay

Today, I was in the gym at 4am, which was great because it felt like it was MY gym and mine alone!  I had a great workout and got home before anyone else was even up! 

Here’s the workout for the day:

• flat bench: 6×6x180 superset with
• bw pushups w/ feet on bench 6×10xbw
• incline db flies 2×10x35, 2×10x40, 2×10x50
• dips 3×15xbw (need to find a way to add weight to these)

 I also got in 30 mins on the stairmaster as I try to lower my bf% back down below 10%.  Of course, that means proper nutrition.  I’ll try to post my nutrition plan tomorrow.  Time is difficult to come by today.  My son is supposed to be taking a nap, but I can still hear him up there talking to his toys.  I’ll have to go get him soon!

Well, the deed is done. I have reached my goal of 135lbs lbm and can now cut a bit. I know - can’t cut much because of surgery coming. Well, I have 2.5 weeks to lose 4lbs of fat, which would put me exactly at my goal the day before surgery (10%bf, 150lbs)!! I’ll take some progress pics at that point as documentation (ie Pre-surgery), and then the fun will really start. My overall goal will be to get back to the pre-surgery point (OK, maybe with 7%bf). Anyway, here is my workout routine for the next two weeks:

• Monday: Chest, 30mins cardio
• Tuesday: shoulders, abs, 60mins cardio
• Wednesday: back, 30 mins cardio
• Thursday: legs, abs, 20 mins cardio
• Friday: arms, 60 mins cardio
• Saturday: abs, 60mins cardio
• Sunday: off

Nutrition plan: simple, eat ~1800cals, 160g pro (min), ~70g carbs, ~90g fat