At this point I have been working out for 5 weeks and lost 7lbs so far, and an 1 1/4 inch off my waist.
To start I want to list my current program and diet. I hope to get feed back from others on all of this to help me with improvement. First, diet. This is just a sample daily diet.
5am workout
6am: whey - 100 cal, 24g pro, 4g carb, 1g fat
7am: 6 egg white,1/3cup oatmill, whey, OJ- 350 cal, 48g pro,38g carb, 4g fat
9:30: can chk, sometimes MRP- 125cal, 22g pro, 1g fat
12:30: 4-5 oz ck and 2/3 cup brn rice - 346cal, 39g pro, 40g carb, 5.1g fat
3:30: can of tuna- 90 cal, 20g pro, 1g carb, 1g fat
6:30: family dinner(sensible sizes)-normally what the family eats but small portions, I add sandwich meat if I need more protein. 650 cal, 30/55/25
8:30 whey 100 cal, 24g pro, 4g carb, 1g fat
Totals -1761 cal, 207g protein, 145g carbs, 42 grams fat
52% protein, 36% carbs, 12% fat
I will be starting Leviathan from Palo Alto Labs this week, to try and speed up the fat loss, as well.
Now my workouts! I am trying to alternate cardio and my weights every other day. As I am pressed for time with work/family etc, I have to get my ass up at 5am to workout. Very tough but have been able to do it almost every day for the past 5 weeks. See my blog to see the actual workouts.
Sunday- Cardio: Most cardio is HIIT normally 35-40 minutes. Always on Treadmill.
Monday- Chest/ Tricepts
Tues - Cardio
Wed- Back/ Bicepts/ Shoulders
Thur - Cardio
Friday -Legs
Sat - Off
Please let me know your thoughts.
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Thread: Over 30, transformation start
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05-01-2007, 01:46 PM #1
- Join Date: Apr 2007
- Location: Arlington, Texas, United States
- Age: 50
- Posts: 154
- Rep Power: 207
Over 30, transformation start
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05-01-2007, 01:50 PM #2
I was drawn in by your "deceiving" thread title. I though someone was starting a contest for people over 30y.o., or had over 30lbs to lose.
Now, I see it is your journal....
Since I am here, how are you doing 35-40 minutes of HIIT? It isn't recommended to do more than 20 minutes, and if you are giving 100% effort to get your HR to 90%, then you should not be able to go longer.RIP My Beloved Son: March 2000 ~ June 2008.
"Many of life's failures are people who did not realize how close they were to success when they gave up."
- Thomas A. Edison
"It's a lifestyle: train like there is no finish line."
- Steve Katai
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05-01-2007, 02:19 PM #3
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05-01-2007, 02:39 PM #4
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05-01-2007, 02:44 PM #5
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05-01-2007, 02:47 PM #6
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05-03-2007, 08:21 AM #7
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05-03-2007, 09:26 AM #8
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05-03-2007, 09:44 AM #9
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05-03-2007, 09:55 AM #10
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05-03-2007, 10:24 AM #11
You are right, there are a ton of different opinions. Alot of it depends on your bodytype, how easily you store/burn fat, and your metabolism. Everyone is different. Once you actually start keeping track of your calories, you can adjust them accordingly depending on how you feel it is working for you.
Audentis Fortuna Iuvat
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05-03-2007, 10:54 AM #12
- Join Date: Apr 2007
- Location: Arlington, Texas, United States
- Age: 50
- Posts: 154
- Rep Power: 207
Just an FYI,
I calculated my BMR in several different methods. The most accurate one I feel uses BF %. But since I have 3 different fat calipers, that all say something different, even this isn't 100% accurate. They all compute to somwhere between 1850 -2300cals. I am trying to stay somewhere under 2000 per day. The first post is just a sample diet. Somedays are more than 1750's, as we go out to lunch at work sometimes (which normally means Fajitas or ck salad with dressing). As long as I stay under 2000 I should see the results. My biggest challange is limiting carbs at Dinner, since I try to eat what my Family is having.
The "Levi" should also help! If I start seeing a bigger reduction than 1-2lbs per week, then I will add some a protein shake or two daily! I have lost 1 1/2 inch thus far in 6 weeks, so I am pleased with the gains/losses so far.
Thanks for following!!
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05-03-2007, 05:37 PM #13
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05-03-2007, 05:46 PM #14
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05-03-2007, 07:49 PM #15
- Join Date: Apr 2007
- Location: Arlington, Texas, United States
- Age: 50
- Posts: 154
- Rep Power: 207
Thanks for the posts. Since I am seeing some weight loss, and 1/4 off my qaist weekly, while gaining strength in my workouts wk to wk, I am not going to mess with the Cal intake at this point. Depending on the "Levi" results in the next week, I may start adding some peanut butter, this will get more fat/carbs as well as cals and protein into the diet.
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