staapes57’s BodyBlog

~~~MONDAY~~~

***7:45 AM Breakfast***

–4 egg whites with 2 slices honey ham, 1 slice american cheese, and ketchup

***10:10 AM Shake***

–1/2 scoop whet protein

***11:45 AM Lunch***

–10 small chicken fingers with BBQ Sauce + 3 strips of bacon

 ***4:30 PM Snack***

–1/2 scoop whey protein

***5:30 PM Dinner***

–Mexican food salad (2 cups hamburg, 4oz. skinless chicken breast, 2 table spoons hot sauce, 1 table spoon sour cream, lettuce, 2 table spoons rice, 1 table spoon re-fried beans, 1/2 cup tomatoes, 8 nacho corn chips) + 4 strips of bacon

—Daily Water Intake—1.5 gallons—

 ~~~TUESDAY~~~

***9:00 AM Breakfast***

–4 egg whites with 2 slices honey ham, 1 slice american cheese, 1 mushroom with ketchup + 3 slices bacon

***11:45 AM Lunch***

–1 Large bowl of chicken ceasar salad (ceasar dressing, croutons, grated moz. cheese, approx 3 oz. chicken)

***1:45 PM Snack***

–1 Small bowl of same ceasar salad

***2:30 PM Lift***

–Machine preacher curls (4 sets 10), DB preacher Iso Curl (4×10), Cable High Curls (4×10), BW Dips (4×10), Tricep PD’s (4×10), Skull Crusher Machine (4×10)

***3:45 Post-Lift Snack***

–1 scoop whey protein, 2 table spoons peanut butter

 ***5:30 PM Dinner***

–2 4oz. chiken pamesean pattis baked not fried with light breading, tomato sauce, and grated moz. cheese, 1/2 cut diced cucumbers, 1/2 cup steamed corn

***7:00 PM Cardio***

–2 miles (1 lap walk 2.5mph, 2.66 laps run 6.5mph, 1 lap jog 2.5mph, 1 lap run 6.5mph, 1 lap walk 2.5mph, 1 lap run 6.1mph, 1 lap walk 2.5mph)

—Daily Water Intake—1.5 gallons—

~~~WEDNESDAY~~~

***8:50 AM Breakfast***

–5 strips bacon + 4 whole eggs with 2 slices honey ham, 1 slice american, 1 mushroom with ketchup

***11:35 AM Lunch***

–12oz skinless chicken breast, 3 slices american, BBQ sauce, 17 pepperonis. Also 3oz. roast beef with BBQ sauce and 1 strip bacon

***4:30 PM Snack***

–2 table spoons of peanut butter

***5:00 PM Workout***

–Machine Shoulder Press (not smith machine) (2×5, 2×10), Leaning DB lateral raise (2×5, 2×10)
–30 mins bike level 6 intensity

***6:30 PM Dinner***

–1 6oz. lean pork chop, 5oz. roast beef with BBQ sauce, 2 strips bacon

—Daily Water Intake—1.5 gallons—

~~~THURSDAY~~~

***7:45 AM Breakfast***

–1 very small bag of Sweet Maui Onion Kettle Cooked Potato chips, 2 breakfast sandwiches (2 slices honey ham, 1 poached egg, 1 slice american, 1 english muffin for each sandwich), 1 small glass of orance juice

***11:15 AM Lunch***

–1 cheeseburger with bun, BBQ Sauce, pickles, 1 tomato, 1 slice american, 2 strips bacon

***11:45 AM Snack***

–1 small bowl of chicken corn chowder, 3 small ass cookies (1 choc, 1 mac. nut, 1 oatmeal raisen)
***4:00 PM Lift***

–pullups (10, 9, 7, 5), tbar tow (1×5), low row iso machine (2×5, 2×10), high row iso machine (2×5, 2×10)
–10 mins bike level 8 intensity

***6:00 PM Dinner***

–Two 10oz chiken cordon blues, 1 cup rice, 1 cup steamed broccoli with cheese

***7:15 PM Snack (bad)***

–1 snickers ice cream bar (25% larger one)

***Tonight***

–Liquid carbs if you know what I mean, hopefully not too much but we’ll see. I’ll report tomorrow :-\

—Daily Water Intake—1.5 gallons—

~*-~*-TOO MANY DRINKS TONIGHT AND TOO MUCH FOOD WHEN DRUNK!!!!~*-~-

~~~FRIDAY~~~

***10:20 AM Breakfast***

–4 scrambled eggs with 2 slices honey ham, 1 mushroom, 1 slice american, with ketchup

***2:15 PM Lunch***

–12oz. skinless chicken breast with BBQ Sauce, 1 slice american, and 9 pepperonis
–1 bowl of chicken rice soup with carrots, green beans, corn, celery, and peas
–1 kosher pickle

***4:30 PM Cardio***

–60 mins eliptical level 8 intensity out of 20

***6:00 PM Shake***

–1 scoop whey protein, 2 tea spoons of peanut butter

***6:30 PM Dinner***

–4 slices of ham, 4 slices american cheese, 4 small slices salami, 1 slice turkey, some mustard, 1 slice oat nut bread, 1 bite peach muffin

—Daily Water Intake—1.5 gallons—

~~~SATURDAY~~~

***11:00 AM Breakfast***

–3 french toast with syrup, 2 buscuits with sausage gravy and sausage

***4:30 PM Lunch***

–12oz skinless chicken breast with BBQ Sauce, 1 slice honey ham, 3 slices american cheese, 1 slice turkey, 2 mushrooms, 1 quesadilla shell, 10 pepperonis

—Daily Water Intake—3/4 gallon—

~~~SUNDAY~~~

***4:15 PM Meal***

–Two 6oz. burgers with 1 mushroom, 1 slice cheese, 2 slices white bread, BBQ sauce, 2 strips bacon

***6:00 PM Snack***

–3 tbsp of peanut butter

—Daily Water Intake—1 gallon—

Monday

8:00 AM Cardio (BW = 256 at 7:45 AM)

–30 mins eliptical at level 6 intensity

9:00 AM Breakfast

–4 egg whites, 2 slices honey ham, 1 slice american cheese, 1 mushroom with ketchup

***11:30 AM Lunch***

–10 reasonably small chicken tenders with BBQ sauce

***4:25 PM Snack***

–Nature Valley sweet and salty nut almond bar, 2 tbsp peanut butter

 ***8:50 PM Dinner***

–16 oz. skinless chicken breast w/ BBQ sauce, 3 slices american cheese, 17 pepperonis

***10:00 PM Drinks***

–7 glasses of red wine (Don’t judge me )

—Daily Water Intake—1.5 gallons—

TUESDAY

***11:30 AM Lunch***

–3 table spoons of egg salad, 4 srips of bacon

***2:00 PM Snack***

–3 strips of Beef Jerkey (too spicy to eat more)

***6:00 PM Dinner***

–Fresh ingredients made from scratch alfredo pasta with chicken and broccoli, 1 slice dark bread with butter

***8:00 PM Snack***

–3.65oz. original beef jerkey

—daily water intake—3/4 gallon

~~~Wednesday~~~

***8:40 AM Breakfast***

–4 whole eggs scrambled with 4 slices bacon and ketchup

***12:30 PM Lunch***

–4 Large meat balls

***2:30 PM Snack***

–3oz. of salami stick (rough estimate), 3 large meat balls

***6:00 PM Snack***

–3.5 oz beef jerkey with spices

***7:00 PM Dinner***

–4 large meat balls

—Daily Water Intake—1 gallon—

~~~THURSDAY~~~

–Thanksgiving..I ate too much. Bad/Good day.

~~~FRIDAY~~~

***11:00 AM Breakfast***

–3 whole eggs scrambled with 3oz. sausage and 3 slices sharp cheese, also an extra 5oz. sausage patty on the side

FRIDAY, SATURDAY, SUNDAY —-

Okay, for the last three days that I’m home I haven’t eaten well, and I havne’t maintained my blog…so I’ll start it back up again on Monday, when I’m back at school for the last three weeks before X-mas break. Sorry guys…

 

 

Alright so tomorrow is the start of it. New chapter. Tomorrow I’m going to cut caloric intake and increase cardiovascular output. I’m going to get up at 7 so I can get an extra cardio session in so it’ll be two cardio sessions each day and a resistance training as well. Hopefully this will jump-start my weight loss. I’m looking to be 250 or 245 for the beginning of X-mas break (December 15th) and from there my next goal will be 220 lbs for Spring break (march 15th). I’m going to be posting my exercise, my diet, and my results and I’d love to get some feed back from all of this. Thanks so much guys…

MONDAY

7:25 AM Cardio (BW = 264 lbs at 7:25 AM)

Roman Chair Leg lift (3 sets of 12 reps with a 10 lb dumbell held in my feet)

90 Degree Toe touches (3 sets of 12 reps)

Bicycle crunches (1 set of 12 reps each leg)

Bike (20 minutes level 5 intensity)

8:30 AM Breakfast

3 scrambled egg whites with 1 slice american cheese and 1 slice honey ham (with ketchup)

11:45 AM Lunch

1 skinless BBQ chicken drum stick, 1 6oz. BBQ pork strip, 2 table spoons of chicken salad

4:30 PM Pre-Workout Meal

2 6oz. BBQ pork strips

5:00 PM Lift Bi’s and Tri’s

Machine Preacher Curls (4 sets of 10), DB Iso Preacher Curls (4 sets of 10), Bent-Over Cable Concentration Curls (4 sets of 10)

Body Weight Dips (4 sets of 10), Cable Push-Downs (4 sets of 10), Machine Skull Crushers (4 sets of 10)

6:30 PM Dinner

10 oz skinless chicken breast with light alfredo sauce on top, 1.5 cups of steamed broccoli

—Daily intake of water—1.5 gallons—-

TUESDAY

7:45 AM Cardio (BW = 259 at 7:45 AM)

–Eliptical for 20 mins on level 5 intesity

8:30 AM Breakfast

–4 scrambled egg whites with 2 strips bacon and 1 slice cheese (with ketchup)

 11:30 AM Lunch

–1 can dry tuna with 2 slices cheese, 1 6oz. pork strip, 2 small kosher dill pickles

2:30 PM Lift

–Barbell Shoulder Press (4 sets of 10), Leaning DB Lateral Raise (4 sets of 10), Cable Upright Row (4 sets of 10), Reverse Pec Deck (4 sets of 10)

3:45 PM Post Lift Shake

1.5 scoops protein powder with 3oz. water (pasty)

6:15 PM Dinner

–12 oz. skinless chicken breast with hot sauce and BBQ sauce, 2 table spoons cole slaw

—Daily Water Intake of Water—2 gallons—

 WEDNESDAY

10:00 AM Breakfast

–4 scrambled egg whites with 1 slice honey ham, 1 slice american cheese, and mushrooms

11:45 AM Lunch

–12oz lean steak

4:20 PM Snack

–2 6oz. BBQ Pork stips

6:00 PM Dinner

–Medium size Ceasar Salad with light grated cheese and light dressing with croutons

8:00 PM Cardio

–Walk 1 lap (3.0mph), Jog 2 laps (6.0mph), walk 1 lap (3.0mph), jog 1 lap (6.0mph), walk 1 lap (3.0mph): Total distance = 2.0 miles……Total time = 30 minutes

 —Daily Water Intake—1.5 gallons—

THURSDAY - Carb day

8:45 AM Breakfast

–1 100% whole wheat bagel with cream cheese on one side and peanut butter on the other

11:30 AM Lunch

–Large bowl chicken ceasar salad with croutons

–1 egg salad sandwich on split top whole wheat bread

3:00 PM Snack

–1 100% whole wheat bagel, 1 side with tuna and 1 slice american, the other side with cream cheese

5:00 PM Workout

–Pullups (4 sets 10, 9, 6.5, 5), Slightly BO Row (4 sets of ten), Low Row Iso Machine (4 sets of 10), High Row Iso Machine (4 sets of 10)

–Cardio (Bike 30 mins level 5 intensity)

6:40 PM Dinner MAJOR APPETITE!!

–Meatloaf Burger (White buns with ketchup) plus extra meatloaf on the side

–Salami sandwich (on 100% whole weat bread with light mayo plus mustard) with 1 slice american cheese and 4 small slices salami

7:50 PM Snack

–Peanut Butter and Jelly sandwich on 12 grain bread (I know, I take advantage of my carb days)

—Daily Water Intake—1.5 gallons—

FRIDAY

8:20 AM Breakfast

–4 egg white omlet with 1 slice american cheese and 1 slice honey ham with mushrooms and ketchup

11:35 AM Lunch

–12 oz. skinless chicken with BBQ sauce, 2 strips of bacon, three table spoon fulls of egg salad

2:45 PM Workout

–Bench (4 sets of 10), Press Machine (4 sets of 10), Cables (4 sets of 10), Pec Deck (4 sets of 10)

–Abs (2 sets Roman Chair w/ 10 lb weight between feet), (2 sets toe touches), (2 sets Iso bicycle kicks)

–Cardio Eliptical 30 minutes level 6 intensity

4:15 PM Post Workout Snack

–Nature Valley Sweet and Salty Almond bar with 1 table spoon of peanut butter

5:00 PM Small Meal

–Medium Size Chicken Ceasar Salad

7:45 PM Dinner

–12 oz. skinless chickeb breast with BBQ sauce, 2 slices american cheese, 10 pepperonis, and 1 mushroom

 —Daily Water Intake—2 gallons—

SATURDAY

8:15 AM Breakfast

–4 whole scrambled eggs with 3 strips bacon, 1/2 cup home fries, 1 mushroom, and 1 slice american cheese with ketchup

1:50 PM Lunch

–14 oz. skinless chicken breast with BBQ sauce, 19 pepperonis, and 3 slices american cheese

6:50 PM Snack

–Nature Valley Sweet and Salty Almond bar with 2 table spoons of peanut butter

9:30-11:30 PM Drinks ( I KNOW…****in college)

–6 small and weak rum and diet cokes

1:30 AM Drink Munchies

–8 oz. skinless chicken breast with BBQ Sauce, 2 slices american cheese, 1 mushroom, and 15 pepperonis

—Daily Water Intake—1 gallon—

SUNDAY

11:00 AM Breakfast/Lunch

–2 burgers (without the buns) with BBQ Sauce, 3 slices of thinly sliced deli turkey sandwich meat

5:30 PM Dinner

–1.5 slices of garlic toast with cheese, 2 cops pasta salad, 1 rack BBQ baby back ribs, 10 french fries

8:15 PM Snack/Meal

–1 rack BBQ baby back ribs

—Daily Water Intake—1 gallon—

Hey everyone. I’m looking for some advice from someone who may have used to have not necessarily an overly high BF content but the fat that they did have seemed to crowd into their stomach and love handles. I have definition in some places like my arms and shoulders (even though it’s not much) but if someone was to look at my stomach alone then they would say that I am a fat guy. I’m looking for recommendations from anybody, and especially anybody who may have been through this and has gotten rid of it. Help me out man!