remonb
01-01-2007, 01:46 PM
Ahhh it is me again. Since it is a new year I decided to start over fresh with a new workout plan and a new attitude. A couple of weeks ago I was unmotivated but after hearing some of your responses I figured out that I need to do this for me and to not depend on anyone else to get me there. Hopefully success will follow if I can keep this frame of mind. When I got unmotivated I ate whatever I wanted and didn't exercise and therefore the weight did increase!
Goals:
1. Lose a healthy 25 lbs.
2. Lower my body fat to about 20%.
3. Be able to run a half marathon.
4. Be able to compete in a fitness competition by late 07' early 08'.
5. Maintain a healthy life.
6. Build up more self-esteem and confidence.
How will I reach my goals:
1. Stay determined.
2. Reward my success with a magazine every two weeks.
3. Eat, eat, eat (healthy foods)
4. Not depend on anyone else for MY weight loss
5. Realize that looks are not everything....MY health is.
Stats:
Weight: 147 lbs.
Body Fat:28%
Waist circumference:32 in.
Height: 5'0
Age:22
I will post the rest of my stats later. I do have pics that I am going to post but I'll have to do those when I get off work. I was a little nervous about taking the pics because all I could do was look at them and wonder how I let myself got that way. I am determined to change that though so that the next pics I post I will be like wow size looks amazing. While I was off I had a chance to read through so many of journals and realized that ya'll had setbacks too but ya'll stay determined so that's what I want to do.
Workout Plan:
Monday:cardio/weights-chest/shoulders/triceps
Tuesday:cardio/abs
Wednesday:cardio/weights-back/biceps
Thursday:cardio/abs
Friday:weight training-legs
Saturday:1-2 mile run (to build endurance)
Sunday:OFF
I will be using free weights at home to do my weight lifting. Here are the exercises I am going to currently do:
Muscle group exercise Sets Reps
Chest: barbell benchpress 3 10,10,8
dumbbell flys 3 12,10,8
chin ups 2 8,8
Legs: lunges 2 12,12
sumo squats 2 15,12
Back: Romanian deadlift 3 12,10,8
bent over dumbbell row 3 15,10,10
Shoulders: lateral raise 2 15,10
shoulder press 3 10,8,8
front dumbbell raise 2 10,10
Triceps: overhead extension 2 12,10
tricep kickbacks 2 15,10
Biceps: bicep curls 2 12,12
overhead dumbbell curl 2 12,10
For right now I'm going to start using a 10lb weight because that is all I can lift to complete my sets because I will probably be at muscle failure by my second set....I am weak.
Nutrition Plan: I'll be trying to do 40P/30C/30F and maintain around 1300-1500 calories a day. I'll be drinking a whey protein shake after meals.
In the back of my mind as the Marines say "Pain is Weakness Leaving th Body." I know I'm in another branch but those guys endure some tough basic training..I had the privilege of doing Army basic because I am prior Army Reserves. Wish me well on my journey.............Lets get cooking for it is 2007! I will be sure to check in every day. Later on tonight I'll also post my meals which looks bad for today and my workout!
If anything needs tweeking let me know after all this world is all new to me.
Goals:
1. Lose a healthy 25 lbs.
2. Lower my body fat to about 20%.
3. Be able to run a half marathon.
4. Be able to compete in a fitness competition by late 07' early 08'.
5. Maintain a healthy life.
6. Build up more self-esteem and confidence.
How will I reach my goals:
1. Stay determined.
2. Reward my success with a magazine every two weeks.
3. Eat, eat, eat (healthy foods)
4. Not depend on anyone else for MY weight loss
5. Realize that looks are not everything....MY health is.
Stats:
Weight: 147 lbs.
Body Fat:28%
Waist circumference:32 in.
Height: 5'0
Age:22
I will post the rest of my stats later. I do have pics that I am going to post but I'll have to do those when I get off work. I was a little nervous about taking the pics because all I could do was look at them and wonder how I let myself got that way. I am determined to change that though so that the next pics I post I will be like wow size looks amazing. While I was off I had a chance to read through so many of journals and realized that ya'll had setbacks too but ya'll stay determined so that's what I want to do.
Workout Plan:
Monday:cardio/weights-chest/shoulders/triceps
Tuesday:cardio/abs
Wednesday:cardio/weights-back/biceps
Thursday:cardio/abs
Friday:weight training-legs
Saturday:1-2 mile run (to build endurance)
Sunday:OFF
I will be using free weights at home to do my weight lifting. Here are the exercises I am going to currently do:
Muscle group exercise Sets Reps
Chest: barbell benchpress 3 10,10,8
dumbbell flys 3 12,10,8
chin ups 2 8,8
Legs: lunges 2 12,12
sumo squats 2 15,12
Back: Romanian deadlift 3 12,10,8
bent over dumbbell row 3 15,10,10
Shoulders: lateral raise 2 15,10
shoulder press 3 10,8,8
front dumbbell raise 2 10,10
Triceps: overhead extension 2 12,10
tricep kickbacks 2 15,10
Biceps: bicep curls 2 12,12
overhead dumbbell curl 2 12,10
For right now I'm going to start using a 10lb weight because that is all I can lift to complete my sets because I will probably be at muscle failure by my second set....I am weak.
Nutrition Plan: I'll be trying to do 40P/30C/30F and maintain around 1300-1500 calories a day. I'll be drinking a whey protein shake after meals.
In the back of my mind as the Marines say "Pain is Weakness Leaving th Body." I know I'm in another branch but those guys endure some tough basic training..I had the privilege of doing Army basic because I am prior Army Reserves. Wish me well on my journey.............Lets get cooking for it is 2007! I will be sure to check in every day. Later on tonight I'll also post my meals which looks bad for today and my workout!
If anything needs tweeking let me know after all this world is all new to me.