Scraping my way from 218lbs down to 170lbs

[ste19843]

I would like to say something to get this started but I cannot think of anything motivational...If you are reading this, then thanks for joining me. Fingers crossed, here goes.

Age:35
Current Weight: 218lbs
Goal: 170lbs

I will use the following format:

Day: Wed 8th Jan

Workout: Back and Biceps
Bent over DB Row - 5x5 20kg 5,5,5,5,5
Reverse DB Fly - 5x5 6kg 5,5,5,5,5
etc...

Calories 1,950
Macros: (Grams)
Protein 146
Carbs 171
Fat 76
Fibre 38


A minimum of three days a week lifting, plus two days cardio and aiming for close to 10,000 steps most days.

Pictures will arrive eventually.

[ste19843]

Day: Tue 7th Jan

Workout: Cardio


Calories 1,939
Macros: (Grams)
Protein 137
Carbs 190
Fat 61
Fibre 31

Protein a little low, carbs a tad high but balanced out by fat being slightly low. I ate 1,939 calories but also have done around 15,000 steps today from the gym and lunchtime walking. Looking forward to back and biceps tomorrow!

[ste19843]

Day: Wed 8th Jan

Workout: Back and Biceps
Bent over db rows
18kg x 5
22kg - 4 x 5 reps

Reverse db fly's
5kg per arm - 5 x 5 reps

Seated Row (machine)
32kg x 5
36kg x 5
41kg - 3 x 5 reps

Bicep Curl (Dumbbells)
8kg - 3 x 5 reps
8kg - 2 x 10 reps

Hammer Curl (Dumbbells)
10kg - 2 x 4 reps
10kg - 3 x 5 reps

Lat Pulldown (machine)
39kg x 10 reps
45kg - 2 x 5 reps
39kg - 2 x 5 reps

Seated Row (Cable)
32kg - 5 x 10 reps

------------------------------------------------------------------

Calories 1,972
Macros: (Grams)
Protein 153
Carbs 131
Fat 85
Fibre 30

Reasonable day again on the diet. Woke up at 4 am with stomach pains and feel a bit grouchy at work, however, the workout was a good one. Lunchtime walk and covered over 10,000 steps again. I am hoping that on Friday this week, my weight has dropped from 218lbs as I can certainly feel a difference in my clothes.

Time for Nandos - Ciao.

[ste19843]

Thursday, Friday and weekend were all pretty much OK.
On Saturday I went about 1,300 calories over which took my average daily calories to 2083. They need to remain below 2,200 to lose weight and i did not include the 10,000+ steps I did every day. All on track. In addition to this, I have dropped from 218lbs to 213lbs in about 10 days. Fingers crossed on Friday when I weight in again I might be below 210lbs.

I was up at 5 am this morning as usual for the gym.

Gym: Chest and Triceps

Calories: 1,786 (a little lower than usual due to Saturdays indulgence)
Protein: Protein 160g
Carbs: 132g
Fats: 64g

Food today:
espresso
Tesco calorie-controlled chicken roast dinner
Gingsters egg and bacon sandwich
Skinny regular latte
White filter coffee
Sea Salt and Cider vinegar crisps

Dinner
Nandos half chicken
Sweet potato mash
Saucy spinach