Gator Magraw
09-08-2005, 11:03 AM
Ok, the idea here is to lose my gut and increase chest and arm sizes. I am going to have to alter my diet and exercise dramatically.
DIET (thus far today):
all day beverage: bottled water
breakfast/lunch: chicken sandwich
snack: 1 12oz. can of Cherry Pepsi
Ideally, I want to throw out useless carbs and sugars, but I can't cut that stuff out of my diet all at once. Going "cold turkey" just doesn't work for me. I will be adding more veggies and meats to my diet. I will drink more water. Drinking moderately = 1-2 times PER MONTH! This will be a drstic cut as I drink 3-4 days a week now. I will eat mainly clean foods 6 days a week with 1 day of cheating (the carb load), but no binging.
CURRENT FITNESS PROFILE:
Age - 23 (3/16/82)
Weight - 235 lbs.
Height - 5'10"
Currently - cutting weight I want to hit 200lbs by
THE GOALS:
Ideally, I want a slimmer waist, no gut, no love handles by December 31, 2005. I want bigger traps, chest, shoulders, and chest. The rest will fall into place. I want to have excellent cardio. Ideally I want to be able to stay on the elliptical cardio machine (because its the easiest on my bad knees) for 60 minutes.
SUPPLEMENTS:
EARLY MORNING
Whey Protein Shake w/ skim milk
5g/Glutamine immediately after waking
3 pills/Hydroxycut immediately after waking
1 Animal Pak Multivitamin
3g/fish oil
MIDMORNING
3 pills/Hydroxycut
30-60 MINUTES PREWORKOUT
3 pills/Hydroxycut
3g/Fish Oil
15 MINUTES POSTWORKOUT
Whey Protein Shake w/ skim milk
1 HOUR BEFORE BEDTIME
Whey Protein Shake w/ skim milk
5g/Glutamine
3g/fish oil
SLEEP:
Ideally I'd like 8 hours per night with a 1 hour nap during the day.
THE WEIGHTS:
I am only lifting on Monday, Tuesday, and Thursday. I wrestle at least once a week. I am only doing one exercise per body part per day. Monday, do Day #1, Tuesday do Day #2, Thursday it's back to Day #1, and so on. All exercises are 3 sets of 8-10 reps.
Day #1:
-Chest
Incline Bench Press on Smith Machine
-Shoulders
Dumbbell Front Raise
Dumbell Side Raise
-Traps
Front Shrugs
Side Shrugs
Barbell Shrugs on Smith Machine
-Triceps
Cable Pulldowns
Reverse Cable Pulldowns
-Back Width
Front Pulldowns to Chest
-Back Thickness
Seated Rows
Day #2:
-Biceps
Seated Concen. Curls
Standing Alt. Dumbbell Curls
-Forearms
Seated Hammer Curls
-Calves
Seated Calf Raise
-Hamstrings
Seated Leg Curls
-Quads
Seated Leg Extensions
CARDIO:
I will be doing cardio on the elliptical and/or bike 2 days per week, but not on leg days.
HOW DO I FEEL TODAY?:
I am EXTREMELY hung over. I had a rough night. I need to keep drinking water because I can tell I am dehydrated. I just ordered some Milk Thistle to help clean out my liver. Ughhh.
DIET (thus far today):
all day beverage: bottled water
breakfast/lunch: chicken sandwich
snack: 1 12oz. can of Cherry Pepsi
Ideally, I want to throw out useless carbs and sugars, but I can't cut that stuff out of my diet all at once. Going "cold turkey" just doesn't work for me. I will be adding more veggies and meats to my diet. I will drink more water. Drinking moderately = 1-2 times PER MONTH! This will be a drstic cut as I drink 3-4 days a week now. I will eat mainly clean foods 6 days a week with 1 day of cheating (the carb load), but no binging.
CURRENT FITNESS PROFILE:
Age - 23 (3/16/82)
Weight - 235 lbs.
Height - 5'10"
Currently - cutting weight I want to hit 200lbs by
THE GOALS:
Ideally, I want a slimmer waist, no gut, no love handles by December 31, 2005. I want bigger traps, chest, shoulders, and chest. The rest will fall into place. I want to have excellent cardio. Ideally I want to be able to stay on the elliptical cardio machine (because its the easiest on my bad knees) for 60 minutes.
SUPPLEMENTS:
EARLY MORNING
Whey Protein Shake w/ skim milk
5g/Glutamine immediately after waking
3 pills/Hydroxycut immediately after waking
1 Animal Pak Multivitamin
3g/fish oil
MIDMORNING
3 pills/Hydroxycut
30-60 MINUTES PREWORKOUT
3 pills/Hydroxycut
3g/Fish Oil
15 MINUTES POSTWORKOUT
Whey Protein Shake w/ skim milk
1 HOUR BEFORE BEDTIME
Whey Protein Shake w/ skim milk
5g/Glutamine
3g/fish oil
SLEEP:
Ideally I'd like 8 hours per night with a 1 hour nap during the day.
THE WEIGHTS:
I am only lifting on Monday, Tuesday, and Thursday. I wrestle at least once a week. I am only doing one exercise per body part per day. Monday, do Day #1, Tuesday do Day #2, Thursday it's back to Day #1, and so on. All exercises are 3 sets of 8-10 reps.
Day #1:
-Chest
Incline Bench Press on Smith Machine
-Shoulders
Dumbbell Front Raise
Dumbell Side Raise
-Traps
Front Shrugs
Side Shrugs
Barbell Shrugs on Smith Machine
-Triceps
Cable Pulldowns
Reverse Cable Pulldowns
-Back Width
Front Pulldowns to Chest
-Back Thickness
Seated Rows
Day #2:
-Biceps
Seated Concen. Curls
Standing Alt. Dumbbell Curls
-Forearms
Seated Hammer Curls
-Calves
Seated Calf Raise
-Hamstrings
Seated Leg Curls
-Quads
Seated Leg Extensions
CARDIO:
I will be doing cardio on the elliptical and/or bike 2 days per week, but not on leg days.
HOW DO I FEEL TODAY?:
I am EXTREMELY hung over. I had a rough night. I need to keep drinking water because I can tell I am dehydrated. I just ordered some Milk Thistle to help clean out my liver. Ughhh.