unspokengift’s BodyBlog

My goal is to get as far as I can with minimum to no supplements if possible. Kinda makes you feel better knowing you don’t need all the extra stuff to lose/gain/tone up. In the beginning I was taking mens multivitamins just to get the good stuff back into my body that I wasn’t getting from my previous junk food diet. Right now the only thing I’m taking is protein shakes 3 times a day to to cover for the lack of that I may not be getting from food. My eating habits are pretty mellow. I try to keep it simple with oatmeal, milk & orange juice for breakfast with a protein shake. In between lunch I’ll probably eat a tuna fish sandwich with some water. Lunch would be a 6" subway sandwich with a protein shake. In between lunch and dinner I’ll probably just snack up on some peanuts or one of those frozen burrito’s. Dinner would be rice with some sort of meat, green beans or corn or potatoes etc.. with some wheat bread and a protein shake. Sometimes before bed if I’m up late I’ll eat some cereal, mini wheats & milk. Start weight- 164lbs Current weight- 176lbs(fluctuates 175-178lbs Due to my cardio workout & eating.) Goal weight- 175-180+lbs Outlook- To just maintain a solid tone figure with a good amount of strength. My workout consist of: The first 3wks mainly consited of cardio, abs & dieting to get my gut back down. I made a cardio routein that works wonders or at least for me it does. -Start off with streching 1st -Treadmill with a warm up walk at a speed of 3.0 for a interval of 0.05 on the odometer.(mile counter) -Speed up to a steady jog at a speed of 6.0 for a interval of 0.15 on the odometer.(Which should equal out to 0.20 on the mile counter) -Slow down to a walking pace at a speed of 3.0 for a interval of 0.05 on the odometer.(Which should equal out to 0.25 on the mile counter) -Speed up to a fast sprint at a speed of 9.5 for a interval of 0.15 on the odometer. (Which should equal out to 0.40 on the mile counter) -Slow down to a walking pace at a speed of 3.0 for a interval of 0.05 on the odometer. (Which should equal out to 0.45 on the mile counter) -Continue doing this until you reach 1.00 mile on the odometer. I did that for the first 3 weeks straight but now have bumped it up to 2 miles doing the same routein. I found that doing this running technique helps with your heart rate and also your breathing from a slow walk to a jogging pace back to a walk to a full out sprint and so on. You will really work up a sweat by doing this and shed some extra unwanted lbs pretty quick as you see in the pictures. -After the treadmill I would go and ride the bike for 15 min on level 10. This pretty much completed my cardio workout and helped burn off the extra fat really quick and keeps me pretty toned up right now.