bobwire33’s BodyBlog

My Current Diet Plan

7:00am   Breakfast   2xCups All Bran, 1xCup 1% Choclate Milk

7:15am   Pre-Workout   1xSmoothy

7:30am   Morning Weight Training Circuit 

9:00am   Post-Workout    1xSmoothy

11:00am  Mid-Morning    1xSmoothy

1:00pm   Lunch    1xSmoothy

3:00pm   Mid-Afternoon    1xSmoothy

5:00pm   Late-Afternoon    1xSmoothy

7:00pm   Evening Cardio   45 minutes

8:00pm   Dinner    4oz Lean Steak, 2xCups Green Beans, 1xTbls Low Fat Dressing

10:00pm  Bed-Time    2xWhole Eggs, 1oz Skim Milk Mozarella Cheese

At Least 1 Gallon of Water per Day

My “Secret” Muscle Building Smoothy Recipe

• 450ml Water
• 1xCup Instant Oats (nuked in the water)
• 450ml 1% Milk
• 4xRaw Egg Whites and 2xWhole Raw Eggs
• 4xTbls Non-Fat Yoghurt (Dannon Light & Fit)
• 2xTbls Natural Peanut Butter
• 1xTbls Flax Oil
• 3xScoops Whey Protein Powder
• 6-8 Ice Cubes

All this fits nicely into a 50oz Blender and makes 4 Servings

For the next 12 weeks I will be working on maintaining my weight and size… while lowering BodyFat %

I will be going on a 4-Day Split Routine:

• Back and Chest
• Quads and Calves
• Shoulders, Triceps and Biceps
• Hamstrings and Calves

Basically doing 5 Sets of 2 or 3 Excersises for each Bodypart and sticking to reps in the 5 - 8 range…

Besides the lifting routine…  20 minutes of HIT Cardio everyday and Abs every other day…

I will be relying mostly on the workout routines of the P90X Program from Beachbody.com as I have gotten great results with it before…  a great program for getting fitter and leaner, while holding on to as much muscle as possible…

Gotta get ready for Summer!!

• Weight from 176 to 175.4…  Lost 0.6lbs 
• Chest from 43.75 to 43.5…  Lost 0.25″
• Bicep from 15 to 15… Maintained “
• Thigh from 23.25 to 23.25… Maintained
• Waist from 33 to 32…  Lost 1″ 

Notes:  4 Weeks into this HST Cycle I definately felt like I was gaining way too much fat around my midsection…  I decreased calories and increased cardio…  so I ended up losing weight and size by the end of the cycle… 

Starting my 2nd Cycle of HST today… after taking a 12-day Strategic Deconditioning break…

Here is my Exercise selection for the next 7 weeks…

• Single Leg Squat
• Stiffleg Deadlift
• Standing Calf Raise
• Leg Extension
• Leg Curl
• Inverted/Everted Calf Raise

• Chest Press
• Wide Grip Pulldown
• Shoulder Press
• Incline Chest Press
• Neutral Grip Row
• Upright Row
• Overhead Tricep Extension
• Bicep Curl

Well… I did it… completed my 1st cycle of 7 weeks on HST today…  and here are the results…

• Weight from 172 to 176… gained 4lbs… 
• Thigh from 22.5 to 23.25… gained .75″… 
• Chest from 42 to 43.75… gained 1.75″… 
• Bicep from 14 to 15… gained 1″… 
• Waist from 31 to 33… gained 2″…  … Geez!! definately more than I had hoped…

Overall I’m quite happy with the results…  I look and feel bigger all over, even though I’ve obviously also gained some fat along with the muscle…  but that could be expected…

On Monday I will be determining my new MR’s for each of the exercises for the next cycle which will start on Saturday, Feb 3rd… after 12 days of Deconditioning…   It’s going to suck not doing any lifting for nearly 2 weeks…  but, since it’s an integral part of the HST program… I’ll try and stick with it…

Thanks to all the guys who are keeping an eye on my progress… special mention to Jon (jdmalm12), Carl (ntrllftr),  Brian (bwestgat) and Jake (stiffler416)…  really appreciate the support, guys!!

Started my 1st HST Cycle on Saturday, Dec 2nd.

It will last for the next 6 or 7 weeks if I’m up for it… …lol

Hope to gain a few lbs and some size without adding too much fat…

For more info on HST… check out this Thread on the BB.com Forum…

 http://forum.bodybuilding.com/showthread.php?s=&threadid=280813

Received my Bio Force Home Gym today…

Check it out at… http://www.bioforcetnt.com/