I got serious about working out during a military deployment in 2007 and worked out consistently for about 18 months. I was in the best shape of my life in 2008. In early 2009 I hurt my shoulder at work and being stubborn, didn't do anything about it for 6 months. Ended up a subscapularis tear and bicep tendon rupture. During the time from 2009-2011 I had two surgeries to include a biceps tenodisis. I moved and started a new career, attended college full time, and produced two children. I've got a whole laundry list of excuses (cue worlds smallest violin). So here I am now, overweight and in horrible condition. Finally finished school so it's time to focus on my health.

Positive suggestions always welcome.

GOAL: Lose fat, gain muscle. I'd like to stay around 180lbs, but need to reduce my body fat percentage significantly.

Supplements: Protein powder, CLA, Jack3d pre-workout, multivitamin
BEFORE (the starting point): 5'9" 183lbs about 26.7% bodyfat.
Neck 15.5" Shoulders 50" Chest 40.5" Arms 13.2" Waist 39.2" Hips 40" Calves 13.8"

Tried to post pics but post count is under 50. You can see them on my bodyspace if your interested. Nothing impressive.

DAY 1: Monday April 2
Breakfast
Thomas' Hearty Grain Whole Wheat Bagel - Whole Wheat Bagel, 1 Bagel
Kraft - Philidelphia Cream Cheese 1/3 Less Fat, 2 tbsp

Lunch
Broccoli - Cooked, boiled, drained, without salt, 1 serving
Jamie Eason - Turkey Meatloaf Muffins, 2 muffin

Dinner
Allrecipes.Com - Quinoa With Peas, 1 serving
Generic - Grilled Chicken Without Skin, 80 gms

Snacks
Fiber One - 90 Calorie Brownies Chocolate Peanut Butter, 1 brownie (25g)
Apple - Gala - Medium Apple 133g, 1 apple
Body Fortress - Super Advanced Whey Protein Powder Cookies N' Cream, 1 scoop
Kirkwood - Coconut Breaded Chicken Breast Tenders, 6 oz
Jif - Natural - Creamy Peanut Butter, 2 tbsp.
Celery 1 Stick - Large Stalk, 2 large stalk
Sun Maid - Raisin, 40 g

Totals: 1,756 Cal / 206 Carbs / 48 Fat / 133 Protein
EXERCISE: 50 mins Lower Body workout
NOTES: Way under on my calories for the day. Not so good.



DAY 2: Tuesday April 3rd
Breakfast
Thomas' Hearty Grain Whole Wheat Bagel - Whole Wheat Bagel, 1 Bagel
Kraft - Philidelphia Cream Cheese 1/3 Less Fat, 2 tbsp

Lunch
Jamie Eason - Turkey Meatloaf Muffins, 1 muffin
Generic - Grilled Chicken Without Skin, 1 medium slice
Allrecipes.Com - Quinoa With Peas, 1 serving

Dinner
Garden Fresh - Asparagus - Baked With Olive Oil & Seasoning, 5 medium stalks
Generic - Grilled Chicken Without Skin, 1 medium slice

Snacks
Apple - Gala - Medium Apple 133g, 1 apple
Body Fortress - Super Advanced Whey Protein Powder Cookies N' Cream, 1 scoop
Fiber One - Oats & Caramel Chewy Bar, 1 Bar
Light Flat Out Wraps - Multi Grain W/ Flax, 0.5 wrap
Kraft - Mayo With Olive Oil Reduced Fat Mayonnaise Mj, 1 tbsp 15g
Kraft Singles - White American, 0.5 slice
Body Fortress - Super Advanced Whey Protein Powder Cookies N' Cream, 1 scoop

TOTALS: 1,277 Cal / 149 Carbs / 37 Fat / 102 Protein
EXERCISE: Cardio 30 mins
NOTES: Legs were sore so I cheaped out on the workout. Body is definitely not used to working out anymore.


DAY 3: Wednesday April 4th
Breakfast
Thomas' Hearty Grain Whole Wheat Bagel - Whole Wheat Bagel, 1 Bagel
Kraft - Philidelphia Cream Cheese 1/3 Less Fat, 2 tbsp

Lunch
Jamie Eason - Turkey Meatloaf Muffins, 2 muffin
Broccoli - Cooked, boiled, drained, without salt, 1 serving
Rice - White, long-grain, regular, cooked, 1 cup

Dinner
Broccoli - Steamed, 1 cup
MINI LASAGNA WITH WONTON WRAPPERS, 3 serving

Snacks
Gnc Pro Performance - 100% Whey Protein Powder- Chocolate, 1 Scoop
Jamie Eason - Turkey Meatloaf Muffins, 1 muffin
Generic - Stir Fried Vegetables Bok Choy, Broccoli, Celery, Caggage, Carrot Snow Peas, Yellow Onion, 1 cup cooked
Jack Link's - Premium Cuts Teriyaki Beef Steak Nuggets (Jerky), 1 oz (28g)
Blue Diamond - Whole Natural Almonds 6oz Can, 1 oz (about 28 nuts)
peanut butter cup protein shake, 1 serving

TOTALS: 1,902 Cals / 204 Carbs / 53 Fat / 160 Protein
EXERCISE: Rest Day
NOTES: Getting a little better on calorie intake.


DAY 4: Thursday April 5th
Breakfast
Thomas' Hearty Grain Whole Wheat Bagel - Whole Wheat Bagel, 1 Bagel
Kraft - Philidelphia Cream Cheese 1/3 Less Fat, 2 tbsp

Lunch
MINI LASAGNA WITH WONTON WRAPPERS, 3 serving
Broccoli - Cooked, boiled, drained, without salt, 1 serving

Dinner
All Recipes - Anniversary Chicken I, 1 breast
Great Value - Broccoli Stir-Fry Frozen Vegetables, 75 g. (3/4 c)
Horizon Organic - 2% Organic Reduced Fat Milk, 0.5 cup (240 ml)

Snacks
Patriot's Choice - Peanuts Roasted & Salted, 1 oz
Blue Diamond - Whole Natural Almonds 6oz Can, 1 oz (about 28 nuts)
Apple - Gala - Medium Apple 133g, 1 apple
Body Fortress - Super Advanced Whey Protein Powder Cookies N' Cream, 1 scoop
Jack Link's - Premium Cuts Teriyaki Beef Steak Nuggets (Jerky), 1 oz (28g)
Nutrex Research - Muscle Infusion Black Protein Powder - Chocolate Monster, 1 Level Scoop

TOTALS: 2,045 Cals / 163 Carbs / 81 Fat / 169 Protein
EXERCISE: 50 mins upper body. 20mins cardio
NOTES: Felt pretty good today. Calories looking better. I've noticed that a lot of my carbs are from fiber which is pretty good. Still could use a little more protein and less carbs I suppose.

WEIGHT DAY 4: 185lbs. Gained 2 lbs. WTH?