Dead & Gone

[mallen69]

ok - here we go I'm gonna do this and try and update as much as possible...

Current Stats:

5 ft 8
209lbs

Goal
5 ft 8
169

I have NEVER really been athletic and recently my weight has been as high as 238. However, a recent illness has taken 30lbs off and now I'm going to let diet and exercise do the rest...

Wish me luck!!!


Here's some pics

http://img.photobucket.com/albums/v327/nicklebagkilla/7-7-09back.jpg

http://img.photobucket.com/albums/v327/nicklebagkilla/7-7-09front.jpg

http://img.photobucket.com/albums/v327/nicklebagkilla/7-7-09side.jpg


I'll add diet and workout info as soon as I'm finished tweaking them...

[mallen69]

After a lot of research on the net , I’ve come up with what I think is a good diet/workout plan. It’s a form of the Velocity diet with a few tweaks by me.

Breakfast – Instant Oatmeal (4g protein/160 calories)
Protein Shake made with milk (60g protein/260 calories)
Lunch - Salad and fruit (unknown nutritional value/caloric quantity)
Protein Shake made with milk (60g protein/260 calories)
Dinner – Chicken Breast and vegetables (30g protein/245 calories)
Protein Shake made with milk (60g protein/260 calories)


I also will be taking creatine for muscle growth and 3mg of fish oil per day as well as a men’s multivitamin. In addition, I will be drinking 100 oz. of water per day (Five 20 oz. bottles)
My 1st phase of workout will be:
Sunday - HIIT
Monday – Full Body
Tuesday – HIIT
Wednesday- Full Body
Thursday – HIIT
Friday-Full Body
Saturday - OFF

[mallen69]

This will be my starter routine:

EXERCISE 3 sets each

Smith Machine Bench Press - Chest
Seated Cable Rows – Middle Back
Wide-Grip Lat Pulldown - Lats
Hyperextensions – Lower Back
Shoulder Military Press - Shoulder
Leg Press - Quads
Leg Curls - Hamstrings
Seated Calf Raises - Calves
EZ-Bar Curls - Biceps
Hammer Curls - Biceps
Triceps Pushdown - Triceps
Triceps Rope Pulldown - Triceps
Seated Forearm Dumbbell Curls - Forearms
Ball Crunches (20 reps)
Planks (30 seconds)

I will do this on MON/WED/FRI and HIIT on TUES/THUR/SAT

Any advice?