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Day 9: treadmill 25 minutes. 2.5 miles

Day 7 rest
Day 8: Legs
Squats 135x8,8, 155x6
Dead lifts sumo 135x10,10 reg 185x10, 10
Stiff leg DL 135x10,10,10
Goblet squat 35x15,13,15

Taking it slow on legs and dead lifts as I am coming...

Day 4: legs
Day 5: back
Day 6: chest

Good weekend of meals too. Not too much cheating at all!

Day 3

Snow derailed my gym time, spent 8 hours driving 200 miles. Hit up T25 workout instead.

Hit macros and calories 3 days in a row

I'm gonna keep an eye on this thread. I have a ver similar story.

I would suggest about 2200 cals, 190g protein, 90 fat, rest carbs. If you are staying in this range you won't get too hungry,...

A little more about the plan. 6'4 213 approx bf 18%.

Lift 4 days, cardio 2 days, 1 off day. 2200 calories, 200 protein, 90 fat, rest carbs.

Day 2 T25 full body workout, too damn cold to run...

I'm gonna keep a log on here because I find that it helps me stay on track.

Jan 2013: 240
Jan 2014: 213

Goals
Feb 2014: 210
Mar 2014: 208
Apr 2014: 206
May 2014: 204

In, ill put up a gift card or something

No updates but I am still sticking with it. I'm on my 12th ICF lift and just finished a 5k race today in 26:41, new pr.

You wouldn't think 5 or 10 lbs would make a big difference but it does. I just got to 3 sets of 8 on pull ups. I slapped on a weight belt, put 10 lbs on and I could barely do to.

At 235 I couldn't...

Day 13 run 3 miles

Day 11 rest

Day 12

Squat 125x5,5,5,5,5
Bench 155x5,5,5,5,5
Bb row 125x5,5,5,5,5
Dips 8, stopped, having a pinching/pain sensation in my shoulder
Hammer preacher 45x20, 60x15,12
DB push...

I'm no expert but your meal plan looks like you are lacking calories and the proper macros (protein, carbs, fats).

Read the stickies in the losing fat section for guidance.

Your workout seems...

Day 10 run 2.25 miles

Day 9
Squat 120x5,5,5,5,5
DL 205x5
Ohp 90x5,5,5,5,5
Pull/chin-cgbp SS
P 6,5 c 5 120x8,8,8
DB curl, bench dip SS
30x10, 35x8,6 dip 15,15,15

Day 8

Run 3.75 miles

Day 7
Squat 115x5,5,5,5,5
Bench 150x5,5,5 155x5,5
Bb row 120x5,5,5,5,5
Shrugs 205x8,6 135x15
Dips/bob curl SS
BW 8,8,5 70x8,75x8,80x6

Day 6

5k race: 29:09

Day 5

Squat 110x5,5,5,5,5
DL 195x5
OHP 85x5,5,5,5,5
P/c-cgbp SS
Px6,4 cx5- 100x8, 110x8, 115x8
DB curl/DB kickback SS
30x10,10,8 20x10,10,8
Ball crunch 15, 10

Day 4-rest