11am- I slept in. My first meal was 4 oz of smoked summer sausage, spicy and 3/4 oz sharp cheddar
2pm- spinach salad, vinegar, cheese carrots and cheese
7pm- Beef sausage and 4 oz sharp cheddar cheese
2 protein shakes- one after workout and another at 10pm because I was starving
Workout:
15 minutes walk/sprint
Tbar rows
Lawnmower pulls
Squat
Leg press
One arm curls
Barbell curls
Calfs
15 minute sprint/walk
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Thread: Military here I come!
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04-10-2013, 09:48 PM #31
Day!
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04-12-2013, 08:02 AM #32
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04-12-2013, 09:56 AM #33
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04-14-2013, 04:57 PM #34
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04-15-2013, 06:01 PM #35
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04-16-2013, 07:27 PM #36
Tuesday:
9am- Mango Smoothie
12pm- 6 slices turkey sandwich meat
2pm- spinach and vinegar
6pm- 7 trisquits with a slice of cheese and smoked sausage on each one
Whey after workout
Workout:
15 minutes on bicycle.tried to run but I think I have shin splints
Dumbbell military
Seated shoulder press
Shrugs
Deltoid raises
Rows
2/2 minute on stair climber
2 minute "sprint" on elliptical
That's all for today folks. I wish I had access to the pool for cardio, but I won't till may!
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04-17-2013, 09:41 PM #37
9am: 2oz of sharp cheddar
12pm: roast beef roll up
2pm: spinach salad
5pm: one slice of roast beef
8pm: chicken wrap
20 minutes on Bike
Tbar rows
Low rows
Lat pull down
Leg press
Leg curl
Bicep curls
Hammer curls
10 minutes HIIT on bike
Good day but felt afterwords I could have lifted better and heavier
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04-22-2013, 02:01 PM #38
Been awhile but still on track. No workouts sat and sun but diet was good!
Today:
10am: cheese and two slices of salami
12pm: one big slice roast beef
2pm: sunflower seeds, cucumber
After workout protein
7pm: plan on turkey and roast beef roll up and some pork skins
Workout:
10 minutes on treadmill
Bench
Decline push-ups 4x15
Flys
DB bench
Tricep pull downs
Seated preacher curls
4, 30sec "sprints" on stairclimber
I really wanna run more but shin splints are killing me. I have not weighed in a long time but as of last night I have lost 4 inches around waist at naval. I will weigh in next couple days. I'm roughly 10 lbs away from 1 rep max on bench of body weight.(265) my goal by August 1st is 315 on flat bench. I really need to work biceps more. I have always ignored them, so I gotta push towards bicep mass hard.
Thanks
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04-22-2013, 03:43 PM #39
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04-22-2013, 05:04 PM #40
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04-22-2013, 08:41 PM #41
Have you tried those microwaveable egg-poachers? I use them more often than frying my eggs. Grats on losing 4" off your waist. About the shin-splints, have you tried different running shoes? I recently replaced my 7 year old running shoes (from back in middle school) and I feel like I can run further. Keep at it future soldier!
Birdleg's Dec 1st - Feb 28th Fat Loss
Start: Dec 1st - 196 lbs
Current: Dec 22nd - 191 lbs
End: Feb 28th - ??? lbs
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04-22-2013, 11:58 PM #42
Can't have a microwave, toaster, anything like that. Doc this afternoon highly recommended I lay off for awhile before I put myself out of commission. I have good sturdy Nike running shoes, I just have alot of weight pounding down. So I'm gonna stick to HIIT on bike, stairclimber and ellipitcal till I get home. When I'm home I will have access to pool and hopefully after recommended 6 weeks I can run again. I just don't wanna end up bring bad enough I can't do anything, so I'll listen to him.
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04-24-2013, 01:17 PM #43
Today
10am: omelet, cafe finally had eggs..yay!
12pm- big slice of deli cut turkey
2pm- bowl of canteloupe and small serving of brisket, no sauce
Whey after workout
7pm- PLANNED a roast beef wrap in spinach flatbread(6 carbs on flatbread)
Workout:
Tbar rows
Bent over rows
Lawnmower pulls
Lat pull downs
Standing bar curls
Single arm preacher curls
Hammer curls
10 minute hill climb on Bike.
Good day
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05-16-2013, 05:46 PM #44
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05-16-2013, 08:19 PM #45
- Join Date: Nov 2008
- Location: Montreal, State / Province, Canada
- Posts: 246
- Rep Power: 217
Best of luck TP! I can tell you're on the right track and ready to do whatever it takes to succeed!
I believe striving to achieve your goal for a purpose such as joining the military is inspiring! You will become an amazing soldier because of the dedication you put into changing your body.
You can do this bro. Keep eating clean and training hard!Current 1 Rep Maxes:
Flat BB Bench press: 275X1
Deadlift: 410X1
Squats: 325X1
Goal 1 Rep Maxes:
Flat BB bench press: 315X1
Deadlift: 495X1
Squats: 405X1
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01-23-2014, 10:37 PM #46
It's been awhile
I need to do a update! It's been a hell of a long time!
I'll start with the bad: I moved back home into a house full of bad foods and a town full of restraunts. My eating went to ****. I didn't gain any weight, but have only lost a few ponds in the nine months I have been home!
The good: my training has gotten so much better. I never miss a workout and am getting extremely strong. I ran a mile straight without stopping for the first time in my life a few months back and still run a bit.
I am completely re-motivated and ready to get to 24% bf so I can join the military like I want to. I've been clean eating for the last week and am motivated more then ever and gonna do it right!
My current stats are:
Weight: 260
Bf: 36%. Body fat of 30% I had listed earlier was EXTREMELY WRONG!? It was more 42-44% bf
Bench: 225x8
315x1
Two minute push-ups: 51
My goals by July 4th are:
Weight: 210
BF: 22%
Bench: 315x6
2 mi run: 15:54
I'm currently on a 1200 calorie deficit and animal cuts, whey protein after lift, and multivitamin. I'm on a 5 day split: chest-back-legs-shoulders/traps-arms. 30 minutes of cardio, and 45-1hr of lifting a workout. I'm changing sets from 5x5 reps, to 4x12 reps just always changing.
Guys I need all help and motivation I can get. This HAS to be done!! Help me guys
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01-24-2014, 10:57 PM #47
January 23rd
1 herbalife shake
2 protein shakes- whey
I hamburger pattie with 2 eggs
Footlong Italian subway sandwich
Gallon+ of water
Serving of CON-CRET
Two packs animal CUTS
Workout:
20 minute walk incline
Shoulder press 4x10 135lbs
Military press 4x10 by 70
Delt raise 4x15 35s
Cable high rows 110lb 4x8
Shrugs 8x15 45s
Full sit-ups 4x15
Barely made 2000 calories today. I need to start seeing some progress I'm
Getting frustrated
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01-24-2014, 11:23 PM #48
Are you taking any progress pictures every week?
Also, not sure if you drink milk at all, but thought I would throw this out there… Ive been keeping 2 separate gallons of milk in the fridge. 1 gal. of 1% and 1 gal. of skim. If I come up short somewhere with fats (especially) I can add a glass (8 oz.) of one or the other depending on what my daily numbers look like.
Also, have you been measuring anything out on a kitchen scale?
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01-24-2014, 11:29 PM #49
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