herecumthachamp’s BodyBlog

barbell decline bench 1set 10×225lbs 2set 10×225 3set 10×145

barbell incline bench 1set 10×185lbs 2set 10×185 3set 10×145

cable crossovers 1set 10×100lbs 2set10×100 3set 10×70

smith machine bench 1set 5×315lbs 2set 5×315 3set 10×225

Abs cable curnch 1,2,3, sets 10×140lbs

cardio hiit and jumped rope between weight sets

8oz steak ,fresh corn,1 cup of green beans

so that buts todays total to 2300cals,45fat,50carbs,369pro

well today i only did cardio treadmill for 40mins incline at 10 and at 3.5mph may do some more after work

Spaghetti well kinda minus the noodles

8oz of extra lean ground beef, 1/2 cup of diced tomatoes, 1/2 cup mushrooms, 2 cups light spaghetti sauce

so for yestersdays total 2287 cals 44fat 79carbs 414 protien

These are some or the drinks i drink during the day no less than a gallon of water a day it is a must. And there is the protien shakes only with water.To change up things i will drink diet peach tea snapple made from green and black tea no cals no carbs.minute maid light lemonade 5 cals  only 2carbs no suger per can.

shoulder press 1set 10×225lbs 2set 10×225 3set 10×145

cable laterals raises 1set 10×30lbs 2set 10×30 3set 10×30

calf machine shurgs 1set 10×350lbs  2set 10×350 3set 10×350

front barbell raises 1set 10×40lbs 2set 10×40 3set 10×40

low pully row to neck 1set 10×150lbs 2set 10×150 3set 10×120

Abs cable crunch 1set 10×140lbs 2set 10×140 3set 10×140

exerise ball crunch 1set 20 2set 20 3set 20

lying down cable leg pull ins 1set 10×40lbs 2set 10×40 3set 10×40

cardio 20 min hiit run 6-7mph 1+2 mins walk 3.5mph for 1min

jump rope between sets during the workout for 1min or 100 jumps

8oz steak shredded up with red ,green peppers and onions cook in table spoon of extra vrigin olvie oil cup of fresh corn and cup of black beans

so adding my breakfast and lunch and dinner together it puts me about 2500 or 2600 cals 50 fat 70carbs 373pro

Monday Arms

4 biceps exercises 3 sets each 8 to 10 reps

4 triceps exercises 3 sets each 8 to 10 reps

between sets i jump rope for one min(start or with 100 skips) cardio 20mins of hiit 3.5 mph walking 6to7 mph running (after weights

As far as exercises go it is all up to you  as for me today goes as follows

A.cable curls 1set 10×100lbs 2set 10×80lbs 3set 10×60lbs  B.21s 1set 50lbs 2set 40lbs 3set 30lbs C.preacher seat curls barbell 1set 10×80lbs 2set 10×60lbs 3set 10×50lbs D.rope curls on cable machine 1set 10×180lbs 2set 10×150lbs 3set 10×100lbs

triceps A.tri pushdowns 1set 10×150lbs 2set 10×130lbs 3set 10×100lbs B. tri kickbacks 1set 10×30lbs 2set 10×30lbs 3set 10×25lbs C.dip machine 1set 10×180lbs 2set 10×180lbs 3set 10×150lbs D. skull crushers 1set 10×60lbs 2set 10×60lbs 3set 10×50lbs

and that is it of course cardio after weights. all exercises are detail here on bb.com

(4am)green tea 2 pills,2 L-carnitine pills,4 L-glutamine pills,4 amino tabs

(5am) post shake protien

(6am or 7am) 12 egg whites with chi chis snaker salsa

(10am) chicken brest and protien shake

(12pm or 1pm) 2 chicken brest and a cup and a half of spinach

(3pm) can of tuna and protien shake

(5pm) salmon steak and protien shake

(7pm or 8pm ) dinner will descripe more after week one or daily

(9pm or later) protien shake

protien shake consits of 2 scoops of chocolate ******** whey (vitamin shoppe brand)

this is breakfest through lunch cals=1629 fat=27 carbs=46 protien=331

dinner i will come up with tomorrow again i will try to acomadate your likes and dislikes with food

Here we go i am going o show anyone that wants to get a sixpack by april how to do it. My diet info as well as my weightlifting info will be posted i will have pics  before and after.here in the next day or two.All critiques and cirticism are welcome.I will give daily reports questions are welcome i will give advices about nutrition and help try to accomodate your tastes and likes no iam not a professional not yet anyways but i have lost 100lbs twice. My goal is to help people to live better healthier lives it is totally free i dont think something that could change someone life for the better should cost money.