Hey guys!
Welcome to my training log!
Lets get the basics down first:
Height: 5'11"
Starting Weight: 193-194 lbs. (not sure body fat, guessing around 20%)
Starting Waist: 35"
Biceps: ~15"
Goals: Get below 14% body fat @ around 175-180 pounds
Bench over 200 lbs
33" waist
16" Biceps
Current program:
I have PE MWF, where I do a total body workout for about 45 minutes, concentrating on balance and compound movements.
I do cardio (HIIT) 6 days per week in the mornings, after lifting on weight days. The cardio workouts are 15 minutes excluding warm up/cooldown. I stretch 6 days a week after working out, for about 8-10 minutes.
Healthy Eating:
I usually have a piece of fruit, yogurt, and a protein shake (150 calorie water based) in the morning after my workouts. I often have a turkey sandwhich with cheese, lettuce, tomato, and mustard on whole weat for lunch, with a piece of fruit. Snacks are almonds, pistachios, sunflower seeds, peanuts, fruit, cheese, and clif bar "nectar". Dinner varies, but usually has some kind of meat and non-starchy vegetables. For supplements I'm taking about 2g of fish oil a day, a multivitamin, and 3g of CLA a day (until I run out, then I'm quitting because of inconclusive research). I don't count calories, but I always try to have over 2000 and under 3000 per day. Anymore detailed than that, I can't say. If my program isn't working, the calories area will be the first place I look.
I'm excited and hopefully following my log will be useful to everyone else, and extra motivating to me!
Good luck with reaching your goals, Zach. I love the title of your log. [img]/images/graemlins/smile.gif[/img] And to paraphrase Roz from "Monsters Inc." (sorry all my movie references since becoming a parent are to animated features, lol) "We're watching .... always watching!"
Make sure you take a full set of beginning measurements and some "before" pics too, and then do updates monthly. You'll be amazed at how motivating seeing black-and-white numbers changes can be. And seeing improvements in the photos. Again, good luck.
Wow give yourself some credit thats not a bad starting point at all!!! You'll be at your goals in no time.. [img]/images/graemlins/laugh.gif[/img] ohhh and where are the starting pic's [img]/images/graemlins/wink.gif[/img]
OK, man, good for you. On March 19th, I'm expecting to see the update with some improvements in those numbers.
I know Jenn is kidding but don't worry about posting the pics if you're not comfortable doing so. I have never done that here myself. But make sure you take them nonetheless. I do take the pics just so I can see where I've come from and where I need to still make improvements. It is motivating.
way to go Zach and those upper armssss grrr thats a starting point!!!!
Watch your fat intake seems quite high better sacrificing some of those fatty snacks and getting some "traditional carbs" in earlier in the day to fuel the metabolism, and your training to say the least. IMO all those nuts and seeds are simply negating all that extra HIIT you will be doing. If you like porridge have that at breakfast and ditch the shake, save that for later in the war on fat when you are trim and packing the muscle and get a clean source of protein in your diet.
Also aim for the lower end of those cals as you are restricting your fat burn potential, yes you have to fuel your workout but IMO thats alot of effort put in to get down just below maintenance.
I think you saw my posts on super hydration quite simply the best acting fat metaboliser on the planet ....water. No other substance can even touch it so start glugging.
Would highly reccomend you start from day one tracking the diet if not how do you know that its the diet not working or the training????? yes its a pain but after 2 weeks you kinda get the feel for what you can and cant eat.
Well, after sleeping only 3 hours last night, I skipped gym to study for a Latin test :/ However, after class I did cardio:
17 min HIIT on elliptical
lvl 5/10-11
3 minutes cool down
all stretches
I am excited becasue in 2 weeks I've already improved dramatically on elliptical - Today I had to keep upping the resistance to keep my heart rate in my target zone!
OK, Zach, you got your before stats and pics all set. (Coward ... didn't ask your roomie, huh? [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/tongue.gif[/img]) Now get training, dude! [img]/images/graemlins/smile.gif[/img]
Oh, and Buk's right - we need to see your training program. What does your full body w/o look like?
AND I didn't laugh once. Not even a snigger! LOL. [img]/images/graemlins/laugh.gif[/img] Zach, you've got a great frame. You're going to make some great improvements with the right diet and program. Good luck.
Well, this is the program I built for myself.
3x a week
2-3 sets per exercise
8-12 reps/set
Incline db chest press
lying incline bench db row
lat pulldown
(triceps pressdown) I can't remember if I included this (PE teacher keeps my log)
lunge or one-leg squat
standing calf raises
crunch
reverse crunch
You might consider two different full body routines, and alternate them, every other workout.
Workout B could be something like...
RDL
Back squat or front squat
Flat bench with db or bb
Seated row or T-Bar row
BB bentover row
Standing DB Military Press
Then, only stick with the two workouts for about a month. Then it's time to change some stuff up. You never want to let your body adapt to what you're doing...
I like most of the exercise ideas you gave me - I was considering adding a B workout day. I don't know what RDL is. And I dislike BB bentover row because I believe it is not worth the risks (difficult to get the best form, might as well do the lying db row). Thanks!
RDL is Romanian Dead Lift, Zach. Let me know if you need a description.
HGM phase 1 is a great full-body routine with an A and a B routine in quad sets. I've been doing it for the past 6 weeks. The program is actually set at 8 weeks in two four-week sessions (first 4 weeks is high rep (8-12) and the second is medium rep (4-6)). I'm only doing 6 weeks just because I've had enough and want to move on to something different. Anyway, check out my log for the exercises. IMHO, it's an excellent cutting routine and really kicks your ass.
Hey K-Court, I tried HGM long ago. By quad sets you mean 4 exercises in a row without stopping? That doesn't really work for me in the small varsity weight room. I know the benefits of a TT type program but I don't think its possible with my class environment. I'll make up for it with the cardio and the clean eating [img]/images/graemlins/smile.gif[/img]
Oh, and the Romanian Dead Lift...yeah those are fun!
Niiicccceee legs Zach. There is nothing there to laugh at at all. Rdl's are one of my fav's.. the sumo deads are nice too with the shrug at the end, they feel great. Good luck with your goals. you are def. on the right track. You have a great base to start from, so it up hill from here. I look forward to seeing your progress and cheering you on. [img]/images/graemlins/laugh.gif[/img]
If you don't like the bb bent over row, try a standing db row. Db in one hand, other hand behind the back, lean forward slightly, keeping the lower back straight, row upward. It sorta like the traditional db row, where you kneel on a bench and brace one hand on the bench and row with the other, but standing.
It will give you some of the same lower back and core strengthening that a bb row will, but with less weight on the back.
Yeah, Zach, quads are four exercises back to back, then a rest, then repeat for how many sets you want to complete. I hear you about the difficulty of doing these in a "public" gym. I usually try to hit the gym at off-peak times to get them done. But it's a hassle to hog the equipment.
BTW, I don't think your legs are out of whack for a guy your size.
Man, BFG, did you ever in your pre-fitness life think you'd be commenting on another guy's legs in an online forum?? LOL. [img]/images/graemlins/tongue.gif[/img]
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Man, BFG, did you ever in your pre-fitness life think you'd be commenting on another guy's legs in an online forum?? LOL. [img]/images/graemlins/tongue.gif[/img]
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ha ha Id Id have been commenting on his curves and the tonation of his skin then I would be more worried
Zach, you'll get a laugh out of this. I bulked throught the latter part of last year and at some point, I had to give up my "skinny pants" in favour of my "fat pants". My growing waist just would not accommodate the "skinny pants" any more. Well, since the New Year, I've been cutting and I decided today to give my "skinny pants" a try. These are dress pants for work, mind you. The waist feels pretty good - a little tight but not too bad. The legs however are quite tight. It appears the bulk has increased my leg size over the past six months and I now have YOUR problem. LOL. Yikes. This is going to be a challenge. [img]/images/graemlins/tongue.gif[/img]
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