Tone up and blast fat!

[deong]

Ok... here is the 1st post in a long line.

I slacked hard core... i was working my ass off in 2006-2007 and doing great in the gym and diet was doing well... *i was trying to bulk some so i ate more than i am now* My wife and i had a daughter, i got a hernia and just slacked... No more.



I plan on weighing myself 1 time a week... so i dont get caught up in the numbers... but im not so much looking to lose much weight.. just around 7 lbs at this point. I am 181 lbs now and i would like to be around 170-175 range, and i would like to get down to a body fat level near 10% or less. Less would be ideal but im trying to set a small goal and will adjust the goal as needed.

10-2-2009 - Weight 181 lbs. Working toward removing the belly.

[deong]

Ok... week 1 complete.


Diet:

Before week 1 i tracked my diet and calories burned and everything...


Before looked like this. With some need for fixes.
Daily Avg week of 28th.
Fat - 149g
Cholesterol - 47.5mg
Sodium - 4886.9mg
Carbohydrates: 467g
Protein - 146.4g

Clearly fat is far far far to high... Protein is far to low...

Just working i calculate that i burn 1856 calories... i walk between 15-25 miles a day and lift packages all day from 1 to 150 lbs. I work for fedex so... for about 10 hours a day i am running around town and busting my butt... So all this being said i started to set up some changes to the diet.

Week 1 - It starts!
Daily Avg Week 1:
Fat 83.1g
Cholesterol - 231.3mg
Sodium - 3029.6mg
Carbohydrates 362.6g
Protein - 135.3g


Still need to work on protein and need to cut fat in half again i think... Trying to maintain / gain muscle mass, and cut belly fat.

Week 1 work outs... I worked out 3 times this week just to get back into the thick of things. All the work outs went well... just kind of did a mix of everything just to "test" myself and see where i am now compared to where i used to be when i worked out before i slacked off. I have not lost a much strength as i expected. But... my cardio is not what it used to be... it is quickly coming back. I will start entering more lifting stats as soon as i get on a set plan and am able to more easily track the results.

If anyone is reading this i do have a quick question... is 5-6 liters of water a day good or to low?



Thanks for stopping by!
-Deon

[drewwood5]

good work bro
best of luck in your future success
just do not cheat!
haha

[deong]

Ok... very pleased with week 3. Diet is getting much better... still low on protein but working on that.... I take BCAAs and post workout BSN cellmass to avoid losing much muscle mass.

Cardio is getting much better and feeling real good with my lifts... like i said before i will i assume in week 4 or week 5 get on a specific workout routine. Strength is not so bad. I feel good about where i am at at this point.


Week 3 Diet #s!
I have really cleaned up the diet and i am very happy / proud i have done it and its working well...
Daily Avg for week 3:
Fat: 54.2g
Cholesterol: 180.9mg
Sodium: 5380.8mg
Carbs: 333.3g
Protein: 141g


So fat is down 100g a day in just 2 weeks. I am thrilled about that! I'm still not sure about my sodium intake... if that's to high or normal or what... if anyone has a clue i would love to know. Other than that.... i think the diet is going the right way... I need to do more protein but don't like eggs and don't want to have more than 1 shake a day....


I'm down to 178 so I've lost 1lb a week so far and i don't notice any muscle mass gone... but i do notice a bit of pants not fitting the same on my waist.

[deong]

Just wanted to pop in and let everyone know im down to 175.8 i have been weighing myself once a week more or less... but had a good run and workout today... i have come up with a workout plan as well...


Working for Tuesday / Thursday / Friday / Sat or Sun

Day 1: Chest focus
Incline Bench
Decline Bench
"Chest Dips"
Pull ups
One Arm dumbell rows


Day 2: Arms
Palms Up Wrist Curl
Palm Down Wrist Curl
Preacher Curl with EZ Bar
Hammer Curl with Dumbell
Shoulder Shrugs
Tricep Pushdown
Bench Dips

Day 3:
Chin up
Seated cable row
Calf Press Machine
Barbell Dead Lift
Dumbell Lunge
Leg Press Machine

Depending on the exercise between 10/12 reps... "easy things" are 15-18 reps...

Off Days are ab days.

Feeling great... I love killin it in the gym im felling great!