Weight: 222lbs (wtf)
-HIIT Circuit on stationary bike reps x13-20 sec max intensity and resistance
-60 sec low intensity and resistance
Dream Theater - Awake
Breakfast: 3 eggs, 1 piece of whole wheat toast (380cal, 16g fat, 26g carbs, 3g sugar, 27g protein)
Snack: Smoothie with 2 scoops Chocolate Whey protein powder, 1 cup milk, handful of ice, 2 tbsp natural peanut butter, banana (440cal, 20 fat, 8g carbs, 16g sugar, 52g 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: Chiptole Buritto Bowl with Tomato Salsa,Corn Salsa,Red Tomatillo Salsa,Black Beans,Steak (4oz),Lettuce (455cal, 10g fat, 52g carbs, 14g sugar, 43g protein)
Total Nutrients Consumed: 1945cal, 68.5g fat, 159g carbs, 79g sugar, 164g protein.
Gym felt great today, my biking was more intense then usual and I didn't feel as tired after finishing up. I'm going to have to start upping the number of sprints I do, or switching to a more intense workout. I used to row in college, and the ERGometer is the single most efficient way to burn calories and has the highest time/effort expenditure ratio of any activity you can do at the gym, so thats promising. Only problem is that ERGs are satan, and I never want to have to use one again after college. Its always funny to watch people who don't know how to row use them though. I saw a person not too long ago using it to do curls...A part of me wants to stop him and tell him the right form, but on the other hand I really don't want to be "that guy" at the gym.
Nutrition wise; after taking a look at my basal metobolic rate adjusted to how much I exercise and what my muscle weight is, I've apparently been under eating by a fair margin. My maintenance calorie rate is about 3300 due to the amount of exercise I do during a week. I've heard its best to ensure that you have a calorie deficit of about 500 to ensure that your weight loss is slow and steady, about a pound every 7 days. 1000-1500 under is a problem however, if you take in too few calories your body will begin to burn lean muscle mass as an efficient energy source instead of rending the fat, which is what I'm going for. I could switch to a ketogenic diet, but I'm not ready for that major of a jump.
More updates coming, picture maybe, plenty of motivation, and a series of sonnets about my favorite kinds of people at the gym.