Reply
Results 1 to 1 of 1
  1. #1
    Registered User lxu46's Avatar
    Join Date: Sep 2015
    Age: 31
    Posts: 12
    Rep Power: 0
    lxu46 has no reputation, good or bad yet. (0)
    lxu46 is offline

    Fat loss journal

    Hi!

    My name is Alex and i`m 31 years old. All my life i had weight problems. I couldn`t maintain a low weight. I could go for a diet lose weight and after that put everything back on.

    Now i have about 110 kg at 1.78 cm height, and i feel like i lost the will to get back on track. I`m hoping that this journal will help me stay on track with my diet and work out.

    So i want to get to about 85 kg in 8 months, that means than my target will be to lose 1 kg per week.

    I`m not going to fallow a specific diet. I have a problem with sugar i eat something sweet everyday. I`m going to cut out all the rafined sugar. I`m not an alcohol drinker, i don`t smoke. The only addiction i have is for sugar.

    MEAL PLAN

    I will try to eat 3 meals and 2 snaks per day. I`m aiming for 1500-1700 calories. I think i can go lower then that.

    Breakfast- yogurt with cereals- about 250-300 calories
    Lunch- cooked home food- about 400-500 cal
    Dinner- on the lifting days i`m going to eat meat with brown rice and some salad or eggs with something . On rest days or cardio days something without meat. 550-700 calories
    Snaks- mostly fruits


    WORKOUT

    I will do Greyskull LP and some low intensity cardio. The last week i tried to see what reps can i achive.

    Overhead press 28 kg
    Bench press 40 kg
    I can`t do chin ups so i`m doing biceps barbell curl 28 kg
    Barbell rows (yates rows) 44 kg
    Squats 44 kg

    I have a question about what cardio should i do. The next week the lockdown where i live will pe over and we can go to parks. I want to do in the morning some walks in the parks as low intensity cardio. About 60-90 minutes per day, from Monday to Friday. On the off days from lifting should i do some high intensity cardio?

    The work out will look something like

    Monday
    Morning low intensity cardio
    Afternoon
    Bench press 2x5 1x failure
    Yates row 2x5 1x failure
    Squats 2x5 1x failure

    Tuesday
    Morning low intensity cardio
    Afternoon high intensity cardio

    Wednesday
    Morning low intensity cardio
    Afternoon
    Overhead press 2x5 1x failure
    Biceps curls 2x5 1x failure
    Deadlift 1x5

    Thursday
    Morning low intensity cardio
    Afternoon high intensity cardio

    Friday
    Morning low intensity cardio
    Afternoon
    Bench press 2x5 1x failure
    Yates row 2x5 1x failure
    Squats 2x5 1x failure

    I will post every day what i eat and what workout i did that day
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts