Stats
Height: 6'1''
Weight: 217lbs
BF%: 13%
Workout
Lifting Circuit:
-DB Bench Press: 3x8 @90lbs
-Seated Row: 3x10 @ 160lbs
-Suppinated Bent Over Row: 3x10 @ 145lbs
-Upright Row: 3x8 @ 105lbs
-Dips 3x10(failure): @ bodyweight
-Shrugs 3x10: @ 95lbs
-Wrist flexions: 2x25 @ 75lbs
-Inverted Broomstick Twists: 3x35(failure) @ bodyweight
-Ab Circuit
Cardio:
-N/A
Food Consumed
Breakfast: 1 1/2 cups Honey Bunches of Oats, 1 cup milk (295cal, 2.5g fat, 38g carbs, 18g sugar, 10g protein)
Snack: Smoothie with 2 scoops protein powder, 1 cup milk (220cal, 2g fat, 17g carbs, 16g sugar, 38g protein)
Lunch: 3oz Whole Wheat Pita, 5oz Tavern Ham, 2oz tomatoes, 2oz jalepeno peppers.
(390cal, 5g fat, 26g carbs, 4g sugar, 26g protein)
Snack: Slice whole wheat bread, 2tbsp natural peanut butter, banana. (280cal, 17.5g fat, 47g carbs, 20g sugar, 16g protein)
Dinner: 10oz chicken breast, 6oz green beans, 1 slice whole wheat bread (430cal, 5g fat, 15g carbs, 10g sugar, 30g protein)
Total Nutrients Consumed: 1615cal, 32g fat, 143g carbs, 68g sugar, 120g protein.
Goals
Height: 6'1''
Weight: 199
BF%: >10%
i should try somma that
ReplyDeletewhere was that picture taken? got any good links to online calisthenics vids??
ReplyDeleteGood luck with the weight loss dude :)
ReplyDeleteHave you tried putting all this info into www.myfitnesspal.com? (I realise this makes me sound like I work for the company, I don't! Heh)
It's a really good way to keep track of everything! They do an app for your phone as well :) just thought I'd let you know as I'm using it to help me with my weight loss :)
nice blog...
ReplyDeleteWill be coming back to check on your progress, keep us updated. Gl
ReplyDeletenice workout routine and your meals sound good too haha
ReplyDeletewow that sounds great and very effective
ReplyDeletethose 38g of carbs for breakfast arent helping you much. get more protein, replace that cereal with eggs.
ReplyDeleteKeep it up braw
ReplyDeleteyou looking at rda's?
ReplyDeleteImpressive.
ReplyDeleteGlad to be getting in on this towards the beginning. It will be fun to track your story. Good luck!
ReplyDeleteReplace the Huney Bunches with oatmeal / eggs or at least not one of these sugar/carb filled abominations from General Mills and such.
ReplyDeleteBtw, I dig the music :)
wanna see some real progress, so good luck with this +following
ReplyDeleteKeep it up bro.
ReplyDeleteWow, less than 10% body fat? With that kind of nutrition though, I'm sure you will achieve it someday. I'm gonna be watching your progress buddy, good luck.
ReplyDeleteAll these workout blogs are to keep me motivated, skinny fuck that I am(not skinnyfat, at least)
ReplyDeleteGood luck man
ReplyDeleteI wish I had this kind of discipline.
ReplyDeleteLove the Rocky pic.
ReplyDelete+10 for nostalgia.
Keep going, supporting you!
ReplyDeleteYou got a lotta time to go, keep up the good work!
ReplyDeleteI'm following you since I wanna see how it goes.
http://riotoflegends.blogspot.com/
You're on a roll. Keep it up.
ReplyDeleteJust wondering, how much do you run?
ReplyDeletegood luck dude! will be following
ReplyDeleteNice lifts.
ReplyDeleteI've been reading through your blog and I really like it, I'll be following :)
What gym do you go to?
ReplyDelete