60lb Challenge
Okay. I am starting this blog to discuss my steps for losing 60lbs in 6 months, which comes out to 10lbs a month and 2.5 pounds a week. My starting weight is 310lbs. My plan is pretty simple, high protein, low carbs and moderate fat. See below:
Anabolic Diet
Tuesday- Saturday
0500- [Animal Pak]
MEAL #1
6oz Ground Chuck (460cal/44pro/0carb/30fat)
1 cup egg (211cal/30pro/1carb/8fat)
2 slices of cheese (100cal/8pro/2carb/6fat)
0830- [2 Lipo 6]
Cardio [0900- 0930]
0930-
Meal #2-
3 fish oil (30cal/0pro/0carb/3fat)
6oz Turkey (234cal/52pro/0carb/2fat)
1 cup broccoli (30cal/2.5pro/6carb/1fat)
1300-
Meal #3
6oz Chicken (284cal/53pro/0carb/6fat)
1 cup broccoli (30cal/2.5pro/6carb/1fat)
1430-
Meal #4- Pre-workout
3 fish oil (30cal/0pro/0carb/3fat)
Pro Complex (270cal/60pro/5carb/1fat)
1515- [2 Lipo 6]
Lift [1530-1700]
1715-
Meal #5- Post-workout
3 fish oil (30cal/0pro/0carb/3fat)
Pro Complex (270cal/60pro/5carb/1fat)
Xtends
1800-
MEAL #6
3 fish oil (30cal/0pro/0carb/3fat)
8oz Chicken (355cal/67pro/0carb/8fat)
1 cup Broccoli (30cal/2.5pro/6carb/1fat)
2200-
Meal #7- Pre-bedtime
3 fish oil (30cal/0pro/0carb/3fat)
Pro Complex (270cal/60pro/5carb/1fat)
2694 Cal/ 441 Pro/ 42 Carb/ 81 Fat
66% 6% 28%
Anabolic Diet
Sunday-Monday
0730- [Animal Pak]
MEAL #1
6oz Ground Chuck (460cal/44pro/0carb/30fat)
1 cup egg (211cal/30pro/1carb/8fat)
2 slices of cheese (100cal/8pro/2carb/6fat)
1100-
Meal #2
6oz Turkey (234cal/52pro/0carb/2fat)
1 cup broccoli (30cal/2.5pro/6carb/1fat)
1200- [2 Lipo 6]
Lift/ Cardio [1230- 1400]
1400-
Meal #3-
Pro Complex (270cal/60pro/5carb/1fat)
Apple (72cal/1pro/19carb/1fat)
1515- [2 Lipo 6]
1600-
Meal #4
6oz Turkey (234cal/40pro/8carb/0fat)
1 cup Broccoli (30cal/2.5pro/6carb/1fat)
1 sweet potato (162ca/4pro/37carb/1fat)
2000-
MEAL #5
6oz Turkey (234cal/52pro/0carb/2fat)
1 cup Broccoli (30cal/2.5pro/6carb/1fat)
1 sweet potato (162ca/4pro/37carb/1fat)
2230-
Meal #6- Pre-bedtime
Pro Complex (270cal/60pro/5carb/1fat)
Banana (121cal/2pro/31carb/1fat)
2620 Cal/ 364.5 Pro/ 163 Carb/ 57 Fat
55% 25% 20%
As you can see, carb load on Sunday and Monday, with focus days Tue- Saturday. My protein is somewhere between 1.2-1.5 grams per pound.
My training will remain the same. See below:
Monday- QUADS/ CALVES
Leg Ext 6 x 10 (SS)
Leg Curls 6 x 10
Leg Press 4 x 20 (TRI-SS)
Leg press Calf Raises 4 x 20
Front DB Squat 4 x 10
Walking DB Lunges 3 x 20 (yard)
Hack Squats 3 x 15
Donkey Calf Raises 4 x 10
30 min Cardio
Tuesday- CHEST/ TRI
Incline Press 4 x 10
Flat DB Press 4 x 10
Incline Flyes 4 x 10
DB Decline Press 4 x 10
45 min Cardio
Wednesday- Arms
Overhead Cable Ext 4 x 10
V BAR Cable Press 4 x 10
Seated Overhead press 4 x 10
BB Curls 4 x 10
Incline Seated Curls 4 x 10
Hammer Curls 4 x 10
1 hour Cardio
Thursday- BACK/ BI
Wide Lat Pull downs 4 x 10
BB Row 4 x 10
Closegrip Pull downs 4 x 10
Dead Lifts 4 x 10
Low Machine Rows 4 x 10
Seated Calf Raises 4 x 10
Standing Calf Raises 4 x 15
45 min Cardio
Friday- SHOULDERS/ TRAPS
Machine Shrugs 4 x 10
Seated DB Press 4 x 10
Side Lat Raises 6 x 10
DB Rev flyes 4 x 10
Front Raise 3 x 10
Rev Pec Dec 4 x 10
BB Shrugs 4 x 10
45 min Cardio
Saturday- Abs
Leg Lift 4 x 10
Cable Crunches 4 x 15
Oblique Cable Raises 4 x 10
1 hour Cardio
Sunday- OFF
Some may see my leg training and say wow, why so much? I have done this routine for over 4 months, and it has been great, so why fix it if it ain’t broke?
So. In addition to the cardio listed above, I will be doing a morning session of low intensity 30min, Tues- Saturday.
Like I said, pretty simple, but we will see how it goes.
This blog is very informal, so if you have any questions or comments hit me. Otherwise, sit back and watch me do my thang!
