First week of 40 lb shed (264 lbs)
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—
