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HarvInSTL
07-10-2007, 02:28 PM
After being lazy for the last 5 years of my life, I'm sick and tired of it and I have come here to log my coming transformation.

Age: 28
Height: 6' 6"
Weight: 290.5lbs
Body Fat: 31.5%
Body Fat Goal: 10% or so
Lean Body Mass Goal: 200lbs
Ideal Weight: 231lbs

I have uploaded my starting progress pics and plan on taking new pics once a month, along with daily body fat & weight readings.

HarvInSTL
07-10-2007, 02:46 PM
Since this was my first time back in a gym in about 4 years I tried to take it a little easy.

Workout:
8mins med intensity stationary bike
BP-125lbx10, 175lbx6, 125lbx8
Curls-40lbx10, 50lbx8,60lbx6
Bent Over Row-125lbx8, 175lbx5, 125lbx4
Skull Krusher-50lbx8
10mins mid intensity stationary bike

The first two sets of BP, Curls and Bent Over row were alternated and with 15seconds between sets and exercises. Then 3rd set was completed with 45seconds between exercises and finished off with the 10mins of mid intensity stationary bike.

Diet:
7am
1 Lipo-6 cap
1 Multi Vita
750mg Clucosamine HCL & 600mg Chondroitin

8am
3 Eggs-13.5gmfat, 3g Carbs, 18g protein, 210 cal
3 turkey bacon-1.5g fat, 2g carbs, 9g protein, 60 cal
Protein Shake-2.5g fat, 5g carbs, 20g protein, 130 cal
5g Cretine Mono
32oz water
Total: 17.5g fat, 10g carbs, 47g protein, 400 cal

11am
1 Can Tuna-1.25g fat, 1g Carb, 32g protein, 150 cal
2Tbsp Hellmans Light-9g fat, 2g carb, 0g protein, 80 cal
10g glutamine
32oz water
Total: 10.25g fat, 3g carb, 32g protein, 230 cal

1pm-PWO Shake
1/2 banana-.25g fat, 12g carbs, .5g protein, 45 cal
1 scoup whey protein-2.5g fat, 5g carbs, 20g protein, 130 cal
5g Creatine Mono
10g glutamine
Total: 2.75g fat, 17g carb, 20.5g protein, 175 cal

5:30pm
6oz boneless chicken breast-4g fat, 0g carb, 35g protein, 185 cal
2 cup romain lettuce-.25g fat, 3g carb, 2g protein, 20 cal
1 flat out wrap-2.5g fat, 6g carb, 9g protein, 90 cal
1Tbsp Light Honey Dijon dressing-1g fat, 4gm carb, 0gm protein, 25 cal
.25 cup Mozzarella Cheese-4g fat, 1g carb, 8 g protein, 70 cal
Total: 11.75g Fat, 14g carb, 54g protein, 390 cal

Week 1 Day 1 totals: 49g Fat/52g Carb/189g Protein/1447 Cal

Druluv75
07-10-2007, 03:24 PM
Good Luck, I started out at 305 earlier this year, so I know how you feel. Just keep to the program!

cawiau
07-10-2007, 03:35 PM
Just remember one thing : No matter how hard it gets. don't give up :)

And good luck

HarvInSTL
07-11-2007, 09:44 AM
Thank you for the words of encouragement!

Workout:

8 Mins of Low-Medium Intensity stationary bike
Leg Press-100x10, 200x10,350x8
Leg Extensions-130x10, 160x10,190x6
Reverse Leg Extensions-130x10, 160x10, 190x6
8 mins of low intensity stationary bike

Diet:

6:15am
3/4 Cup Fake Eggs-0g fat, 3g Carb, 18gm Protein, 90 cal
1 peice wheat toast-1g fat, 13g carb, 3g Protein, 70 cal
Protein Shake-2.5g fat, 5g carb, 20g protein, 130 cal
Total: 3.5g fat, 21g carb, 41g protein, 290 cal

7:00am Workout

8:00am
PWO shake w/ 1/2 banana-2.5gm fat, 17g carb, 21g protein, 176 cal

11am
1 cup lettuce with 1/4 cup salad shrimp-0g fat, 2g carb, 8g protein, 38 cal
2 Tbsp Creamy Italian Dressing-11g fat, 2g car,0g protein, 100 cal
2 tsp Parmesan cheese-1.5g fat, 0g carb, 2g protein, 20 cal
1/4 cup Sugar Free Strawberry Jello-0g fat, 0g carb, 1g protein, 10 cal
Total: 12.5g fat, 6g carb, 11g protein, 168 cal

2pm
1 cup lettuce with 6oz salmon-7g fat, 1g carb, 32g protein, 207 cal

6pm
2 4oz Turkey Burgers with 1 slice Kraft Fat Free Sharp Chedder cheese

9:30pm
1 cups Cottage Cheese

I'll work on the rest of the diet as I have time thru the day, thanks again!

HarvInSTL
07-12-2007, 08:40 AM
Workout:

15min HIT on the treadmill
15min HIT on the stationary bike

Diet:

5:45am
3/4 cup Special K Protein-100 cal, 3g fat, 9g carb, 10g protein
1 cup Lo-carb 2% milk-90 cal, 5g fat, 3g carb, 8g protein
1/2 cup Fake Eggs-60 cal,0g fat, 2g carb, 12g protein
2 slices Turkey Bacon-40 cal, 1g fat, 0g carb, 6g protein
Total:290 cal, 9g fat, 14g carb, 36g protein

7am
Workout

8am
PWO Shake
1 cup Lo-carb 2% milk-90 cal, 5g fat, 3g carb, 8g protein
1 scoup protein-130 cal, 2.5g fat, 4g carb, 20g protein
Total:220 cal, 7.5g fat, 7g carb, 28g protein

11am
1 cup lettuce with 1/4 cup salad shrimp-0g fat, 2g carb, 8g protein, 38 cal
2 Tbsp Creamy Italian Dressing-11g fat, 2g car,0g protein, 100 cal
2 tsp Parmesan cheese-1.5g fat, 0g carb, 2g protein, 20 cal
1/4 cup Sugar Free Strawberry Jello-0g fat, 0g carb, 1g protein, 10 cal
Total: 168 cal, 12.5g fat, 6g carb, 11g protein

2pm
2 4oz Turkey Burgers-320 cal, 18g fat, 0g carb, 38g protein
1 slice Kraft Fat Free Sharp Cheddar Cheese-30 cal, 0g fat, 2g carb, 5g protein
2 Slices Healthy Life w/ Flaxseed-80 cal, 1g fat, 12g carb, 5g protein
1Tbsp Bold & Spicy mustard-15 cal, 0g fat, 0g carb, 0g protein
Total:445 cal, 19g fat, 14g carb, 48g protein

4pm
1 Serving of Sliced Chicken-90 cal, 6g fat, 0g carb, 10g protein

5pm
6oz boneless chicken breast-4g fat, 0g carb, 35g protein, 185 cal
1 cup romain lettuce-.25g fat, 1.5g carb, 1g protein, 10 cal
2 tsp Parmesan cheese-1.5g fat, 0g carb, 2g protein, 20 cal
Total:215 cal, 5.57g fat, 1.5g carb, 38g protein

6:45pm
1 Serving of Sliced Chicken-90 cal, 6g fat, 0g carb, 10g protein

9pm
1 cup cottage cheese-160 cal, 3g fat, 10g carb, 26g protein

HarvInSTL
07-13-2007, 02:07 PM
Workout:

Diet:
Cal/Fat/Carb/Protein

3 Jumbo Eggs-270/15/2/24
1 Turkey Burger Patty-160/9/0/19

1 Scoup Protein w/ water-130/2.5/4/20

1 cup lettuce-10/0.25/1.5/1
2 Servings Sliced Chicken-180/12/0/20
2 Tbsp Organic Caesar-90/9/0.5/0.5
4 Tbsp Ground Flax Seeds-240/16/2/10

2 4oz Turkey Burger Patties-320/18/0/38
1 Cup Soy Milk-100/4.5/1/9
1/4 Cup Shredded Cheese-110/9/1/7
2 Tbsp Light Hellmans-80/9/2/0

1 cup lettuce-10/0.25/1.5/1
2 Tbsp Flax Seed Oil-260/28/0/0
1 Can Tuna-120/0/0/28
1/4 Cup Shredded Cheese-110/9/1/7

2Tbsp Peanut Butter-200/17/3/7
1/2 Cup Choc Carb Smart-120/8/4/2
Totals: 2510/166.5/23.5/193.5