My 3 Month journal...I'm trying to EAT

[Louis_the_King]

"You don't work, You don't Eat"

The above statement is what i will live by for the next 3 months. My name is Louis Moore and i am entering the second phase of my 3 part body transformation. Phase one lasted 7 months in which i went from 230 lbs. to 155 lbs. I know right that's really good...i hear everyday how much better i look. The problem is that I'm still around 16-17 % body fat. Im not retarded i know losing 75 pounds is not something people do every day, but when i look in the mirror i don't see how far I've come, i see how far i have to go. For the next 3 months i will work my ass off and update my blog daily with information about training, nutrition, and supplements. Please any comments, questions, or tips are welcomed.

Phase 1 Start---------------------------------Phase 2 Start

[Louis_the_King]

The Schedule

This is the schedule for my 12 week program. I will update my stats at the beginning of each week, also the last day of each week is when i will look at my diet and make any necessary changes or updates.

Day 01: Sunday March 23, 2008----- First day
Day 07: Sunday March 30, 2008
Day 14: Sunday April 4, 2008
Day 21: Sunday April, 13 2008
Day 28: Sunday April, 20 2008
Day 35: Sunday April 27, 2008
Day 42: Sunday May 4, 2008
Day 49: Sunday May11, 2008
Day 56: Sunday May 18, 2008
Day 63: Sunday May 25, 2008
Day 70: Sunday June 1, 2008
Day 77: Sunday June 8, 2008
Day 84: Sunday June 15, 2008 -----Last Day

[Louis_the_King]

The Diet

1500 Calories Daily

Protein: 65% of my daily calories will come from protein, which are 975 calories and about 245 grams of protein. My main sources for protein will include:

Optimum Whey
- Protein: 24g 96 calories
-Carbs: 4g 16 calories
-Fat: 2g 18 calories
-Total Calories: 130 calories

Syntha Protein - Protein: 22g 88 calories
-Carbs: 15g 60 calories
-Fat: 6g 54 calories
-Total Calories: 200 calories


Package Tuna - Protein: 20g 80 calories
-Carbs: 1g 4 calories
-Fat: 2.5 22.5 calories
-Total Calories: 106 calories


6oz Grilled Chicken - Protein: 24g 96 calories
-Carbs: 1g 4 calories
-Fat: 1.5 13.5 calories
-Total Calories: 114 calories


4oz Pink Salmon Steak - Protein: 25g 100 calories
-Carbs: 2g 8 calories
-Fat: 4.5 40 calories
-Total Calories: 150 calories



Carbs: Another 25% of my daily calories will come from carbohydrates, which is 375 calories and about 93g. I will get the majority of my carbohydrates from the following:

Oatmeal: -Carbs: 19g 76 calories
-Protein: 4g 16 calories
-Fat: 2g 18 calories
-Total Calories: 100 calories


Brown Rice: -Carbs: 22g 88 calories
-Protein: 4g 16 calories
-Fat: 2g 18 calories
-Total Calories: 120 calories



Fat: Finally the last 10% of my 1500 calories will come from fat, which are about 15g and 150 calories. My fat intake will be made up from the other sources or food intake.

[cyde]

Please, do yourself a favor and up your caloric intake. 1500 kcal is too low for an active male! I see you're in Iraq.... Soldier?

[Louis_the_King]

Originally Posted by cyde

Please, do yourself a favor and up your caloric intake. 1500 kcal is too low for an active male! I see you're in Iraq.... Soldier?

thanks for the advice....i know 1500 is low but, but the plan is to see how this does for a week..then up the calories..my goal is to see how much i can eat while still loseing the desired amount of weight...1500 is just a starting point.

yes im in the army, and im in baghdad for another 7 months...for a total of 15 months.

[Louis_the_King]

Monday - Saturday

Meal 1:
-Time - 05:00
-Type - Syntha and oat mean
-Protein = 26g
-Carbs = 23g
-Fat = 4g
-Total Calories = 230

Bottle of water

Meal 2:
-Time - 08:00
-Type - Protein Shake
-Protein = 48g
-Carbs = 8g
-Fat = 4g
-Total Calories = 260

Bottle of water

Meal 3:
-Time - 11:00
-Type - Tuna / chicken / salmon
-Protein = 20g / 24g / 25g
-Carbs = 1g / 1g / 2g
-Fat = 2.5g / 1.5g / 4.5g
-Total Calories = 106 / 114 / 150

Bottle of Water

Meal 4:
-Time - 14:00
-Type - protein shake
-Protein = 72g
-Carbs = 12g
-Fat = 6g
-Total Calories = 390

Bottle of Water

Meal 5
-Time - 17:00
-Type - protein shake
-Protein = 72g
-Carbs = 12g
-Fat = 6g
-Total Calories = 390

Meal 6:
-Time - 18:30
-Type - Pre-work out
-Protein = 0
-Carbs = 7g
-Fat = 0
-Total Calories = 28


Meal 7:
-Time - 20:30
-Type - Post-work out
-Protein = 0
-Carbs = 10
-Fat = 0
-Total Calories = 40

[Louis_the_King]

The Training

I take my training seriously. I'm in the army so Push Ups, Sit Ups, and the 2 mile run are very important to me. I'll be working out twice a day for 6 days a week. if i don't do PT in the morning with my unit then that's when I'll do my first workout at 6 in the morning, if we do pt then I'll adjust the workout for the morning and do it during my lunch hour. This workout will consist of running, push ups or Ab work to better my sit-ups. At night will be my night workout where i focus on my weight lifting followed by a 30 minute cardio cool down. My weight training will be conducted 6 times a week were i work 1 body part with 5 exercises and then another body part for 2 exercises.

Monday

Workout 1

-3 Mile Run - Completed on the treadmill
-Sit-Ups (80 x 50 x 50)
-Crunches (3 sets of 25)
-Hanging Leg Raise (3 sets of 15)
-Cable Crunch (3 sets of 15x)

Workout 2 (6:45 pm)

Legs

- Squats (3 sets x 15)
-Leg Press (3 sets x 15)
-Leg Extensions (3 sets x 15)
-Leg curls (3 sets x 15)
-Standing Calf raises (3 sets x 15)

Chest

-Bench Press (3 sets x 15)
-Incline Press (3 sets x 15)

30 mins on the elliptical

Tuesday

Workout 1

-6 Mile Run - Completed on the treadmill
-Sit-Ups (80 x 50 x 50)
-Crunches (3 sets of 25)
-Hanging Leg Raise (3 sets of 15)
-Cable Crunch (3 sets of 15x)

Workout 2 (6:45 pm)

Biceps

EZ Bar curls (3 sets x 15)
Preacher Bar Curl (3 sets x 15)
Standing dumbbell curls (3 sets x 15)
Concentration curls (3 sets x 15)
Machine curls (3 sets x 15)

Triceps

Cable Extensions (3 sets x 15)
Cable Pull Downs (3 sets x 15)

30 mins on the elliptical

Wednesday

Workout 1

-2 Mile Run - 3 min sprints/2 min jog - Completed on the treadmill
-Push Ups (80 x 50 x 50)
-Diamond (3 sets of 25)
-Wide (3 sets of 15)
-Dips (3 sets of 15x)

Workout 2 (6:45 pm)

Shoulders

Military Press (3 sets x 15)
Dumbbell Press (3 sets x 15)
Laterals (3 sets x 15)
Front Laterals (3 sets x 15)
Dumbbell Shurgs (3 sets x 15)

Back

T Bar Row (3 sets x 15)
Dead Lift (3 sets x 15)

30 mins on the elliptical

Thursday

Workout 1

-3 Mile Run - Completed on the treadmill
-Sit-Ups (80 x 50 x 50)
-Crunches (3 sets of 25)
-Hanging Leg Raise (3 sets of 15)
-Cable Crunch (3 sets of 15x)

Workout 2 (6:45 pm)

Triceps

-Weight Bench Dips (3 sets x 15)
-Bench Dumbbell extensions (3 sets x 15)
-over head extensions (3 sets x 15)
-Cable extensions (3 sets x 15)
-Cable pull downs (3 sets x 15)

Biceps

-EZ Bar Curls (3 sets x 15)
-Concentration Curls (3 sets x 15)

30 mins on the elliptical

Friday

Workout 1

-2 Mile Run - 3 min sprints/2 min jog - Completed on the treadmill
-Push Ups (80 x 50 x 50)
-Diamond (3 sets of 25)
-Wide (3 sets of 15)
-Dips (3 sets of 15x)

Workout 2 (6:45 pm)

Chest

Bench Press (3 sets x 15)
Incline Press (3 sets x 15)
Decline Press (3 sets x 15)
Dumbell Press(3 sets x 15)
Pec Deck Flies (3 sets x 15)

Legs

Squats (3 sets x 15)
Leg Extensions (3 sets x 15)

30 mins on the elliptical

Saturday

Workout 1

-6 Mile Run - Completed on the treadmill
-Sit-Ups (80 x 50 x 50)
-Crunches (3 sets of 25)
-Hanging Leg Raise (3 sets of 15)
-Cable Crunch (3 sets of 15x)

Workout 2 (6:45 pm)

Back

T Bar Row (3 sets x 15)
Deadlift (3 sets x 15)
Machine Row (3 sets x 15)
Lat pulldown (3 sets x 15)
Pull-ups (3 sets x 15)

Shoulders

Laterals (3 sets x 15)
Front Laterals (3 sets x 15)

30 mins on the elliptical

[Louis_the_King]

The Goals

Well in this 12 week phase i have a list of goals that i expect to be able to complete or be completed by June 15.

-Lose 25 pounds

The main goal is to lose weight; i want to lose 25 pounds. That would have me down to 130 which would be a total of 100 pounds of weight lost. I know 130 pounds is light but I'm willing to sacrifice size for a low body fat and abs. once i get down to my goal weight and or body fat then i will enter my first bulking phase.

-6 percent body fat

Enough said.........

-Stop Smoking

I already stopped smoking; i think im on day 10. I used to smoke at least a pack a day. I just want to continue to not smoke...i feel so much better, but **** it's hard.

-PT Patch

I want to earn a pt patch sometime during my program. This is probably one of the most important goals i have. It will be hella crazy to go from failing all events to passing all events and earning a pt patch.

-100 Push ups, 100 Sit Ups, and 12:00 2 miles

That's what i want to do on my first PT Test after this 12 week program.


-Highest PT Score in Troop

-18 min 5k

-38 min 10k

[cyde]

Looking good except for the diet. You'll lose weight very quickly, but some of that weight will be muscle mass unfortunately. You need more protein and fats throughout the day. I made the mistake of going on a low fat diet years back and it destroyed my libido. Fat is essential for testosterone production; subsequently, it will help you build muscle and burn fat. I think a keto diet would be right up your alley with the goals you've set.

Keep posting the progress, and good luck! By the way, you might want to monitor your body very carefully since you're getting so much exercise on a low calorie diet. If you start to feel weak or feint, EAT EAT EAT.

Experiment with protein PWO. It's the perfect time for a scoop of whey to fuel those beaten down muscles.

[Louis_the_King]

DAY 1

Today is the day I start my 12 weeks. I was suppose to start Sunday but I wasn?t ready, now I have no more excuses and just have to get started.

I woke up a lil before 5:00 am and fixed my pre breakfast meal which was the simple scoop of syntha protein and a half cup of oats. After that I went to my morning formation then went to the gym, where I did my Monday night work out, since I didn?t do it Monday night.

Legs

Squats
Set 1: 15 x 225 lbs.
Set 2: 15 x 225 lbs.
Set 3: 15 x 225 lbs.

Unusually I go a lot heavier on squats, but I?m not trying to build muscle and I don?t want to keep sacrificing form for weight. So for now I?m going to stick around between 200-225. The last set I got really feel the burn.

Leg Press
Set 1: 15 x 270 lbs.
Set 2: 15 x 270 lbs.
Set 3: 15 x 270 lbs.

Very comfortable weight, around the 8th rep of the 1st set I got feel the burn?.need to remember to focus on form.

Leg Extensions
Set 1: 15 x 110 lbs.
Set 2: 15 x 110 lbs.
Set 3: 15 x 110 lbs.

In the middle of the first set I started to feel the burn, I tend to go faster when I feel that burn. I need to slow down and work on form.

Lying Leg Curls
Set 1: 15 x 35 lbs.
Set 2: 15 x 35 lbs.
Set 3: 15 x 35 lbs.

Not a lot of weight but I felt that ****.

Standing Machine Calf Raises
Set 1: 15 x 500 lbs.
Set 2: 15 x 500 lbs.
Set 3: 15 x 500 lbs.

Need to drop to weight down to about 350. So I extend all the way?

Chest

Bench Press
Set 1: 8 x 135 lbs.
Set 2: 5 x 135 lbs.
Set 3: 5 x 135 lbs.

Wow my bench press has weight down a lot; I actually feel embarrassed?NEW GOAL: bench 225 by the end of the 12 weeks.

Incline Press
Set 1: 8 x 115 lbs.
Set 2: 5 x 115 lbs.
Set 3: 3 x 115 lbs.

Just gotta stick with it, I?ll get my weight up.

Overall this was a good workout, my motivation was up and I worked through the whole routine. There was no cardio done due to the time limit in the morning.

After the workout i went to the dfac and ate my next meal, Meal #2. 3 boiled eggs, and an baked potatoe.

***Supplement UPDATE***

Today my Superdrol and LIPO-6 came in...more infor later

12 Weeks

Follow two US Soldiers that are deployed in Baghdad, Iraq as they embark on a 12 week video fitness journey. While one of the guys program is structure for cutting, the other's is for bulking. Watch all 13 episodes as the guy's show you their Nutrition, Supplement intake, training, and conduct personal interviews voicing their experiences.

Comming soon......