This is my new diet. Flame away bros!
I been dicking around asking questions and gathering info. A Guru-Friend of mine is helping me with this Diet and work out. Flame away guys and remember that i am on the compulsive side. So.....the more you flame, the better i get.
I started "some" today, i will follow up with everything here tomorrow starting with spin class at 6;00 AM on an empty stomach.
I am 44
Never worked out before
I am self employed, i.e. work at my own pase, fairly sedentary
Per the head trainer at Gold's:
My weight is 160, Fat 42 pounds, the rest is Lean Body Mass
My body fat is 25.4% (ouch)
W O R K O U T
Monday (chest)
Reg bench-4 sets of 8 Heavy
Inlcine bench-3 sets of 10 Heavy
Decline banch-3 sets of 10 Heavy
Flys-3 sets of 8(Light work on form and burn)
Cables-3 sets of 10-12
For your first week do a burn out set of bench at hte end of this workout. Only for the first week, just to get all the soreness out within this week. That will make your furture workouts much easier and this first week killer, but pull though it my friend.
Tues Legs
Lounges-3 sets of 10 each leg, not heavy! keep your back straight!
Squats(or leg press)-4 sets of 8(careful, don't go to heavy)
Knee exten(machine)-3 sets of 10(form)
Legs curls(machine)-3 sets of 10(form)
Calf raises(use the machine)-3 sets of burn out, go heavy and hard!
Wensday Back/shoulders
Back machine-3 sets of 10, work on form
Law mower pulls-3 sets of 10
Lat pull downs-3 sets of 10
Shoulder shrugs- 3 sets of 10
Stiff arms-3 sets of 10(you take 2 DB, one in each hand, keep your elbows straight and elivate your hands to the same hight as your shoulders. THis is a shoulder excersize)
Thurs(off day
Friday Bis and tris
I love this day
Reg DB curls-3 sets of 10 work on form and go slow!
Hammer curls-3 sets of 10 Same as above
Preacher Curls- same as above(use curls bar or DB)
Cable curls-3 sets of 10(Lock both sides of the cables at the bottom, grab a handle with each hand, stand up straight and keep your elbows flared out a little away from your body. Focus on keeping your elbows locked in the same position and curl)
Skull crushers-3 sets of 10
Over the head hammers-3 sets of 10
Cables-3 sets of 10(take one cable and lock the rope grip onto it. Either stand up straight and go straight down and turn around and do throws)
Tri machine-3 sets of 10
D I E T:
Meal 1:6egg whites 1 cup oatmeal 20g protein
Meal 2:8 oz chicken breast
Meal 3:1.5cans tuna 2 tablespoon low fat mayo salad
Meal 4:8oz ground turkey
Meal 5:40g protein, 2 tablespoon natty peanut butter
Workout time
Meal 6:PWO 40g Protein/80g dextrose
Meal 7:PPWO 8oz chicken 1 cup whole grain pasta
The protien is a little low, but we thought that given my age and past workout expereince, it was a good start. However, I want the very best effort from us on this diet. what do you guys think?
Also this is just a plain diet that will do the trick. We will be breaking everything down this weekend. i.e. cal, pro, carbs, fats for each meal. I will also lay out a decent cheat day for you. This will work great for now, friday night I will work on something more specific. and depending on your imput, make amendments.
i guess no more Felling down or depressed here bros! :elephant: :banana:
Hey Boost n Juice. Yes, you are right, being the control freak I am
Your recomendation suits me perfect.
In that way, i will know exactly what my heart rate was, etc.
:roflol: This spinning class at gold's is brutal though.
Dutch
ok guys, By popular demand....No More spin Class:
at least, not for now.
went to nike town and got myself a hr monitor that is so complex, the only thing it doesn't do is the cardio itself :lol:
Also, today was my first day of the diet.....6 cans of tuna in one meal......I know i will get used to it, but, right now i feel like barfing, that's more food I ever had in an entire day...... :lift:
Il keep you all posted guys.
dutch
I'm glad we cleared that one up....I was barfing.....
the diet reads 1.5 can of tuna.
I read it as 5 cans of tuna.....lol - :lol:
I was wondering how I would ever get through this ****ing diet.
live and learn, I am not going to take my errors personally, I will only do so if I repeat them.
Thanks guys
It will not happen again......mistakes? yes! But....lol, not that one bro
I hope my trainer doesn't see this one!
:roflol:
So, HOW in the fu*k Did i become MY worst ENEMY:
Regarding making changes in ones life style etc.
Someone here wrote something like.....Ones desire to change has got to be STRONGER than ones desire to stay the same.
So, armed with the knowledge that I was done with my way of looking and feeling, i thought, THAT's me! Therefore, if i work hard, I will be able to change!
Well, i been trying to follow my new diet and work out rutine for two weeks and it has been extremelly hard, and to make it all worst, It's all a mind fuc*king game I am playing with myself, which makes me feel defeated!
The workout has been aq breeze, but the diet........a huge challenge. first of all, eatting the amounts that i have been eatting makes me barff, but that's nothing, the problem has been......breaking the fu**ing diet. I am a Chef, so....it's been particularly hard nOT to eat sweets, etc. However, I been getting up in the middle of the night and benching out on crap!
The worst part is this.....say that during the day I ran the extra mil;e, etc and felt real good about myself, if at night i wake up and ate the friking pastry in the kitchen counter, well....all that sacrifice and good work during the day is now meanningless. tHe first week, i did well and went from 160 to 167 pounds, I was very stonned, but I thought....well since i am trying to bulk up, fu*k....good you know, than my cheatting began, and it has been hard to put a stop to it.
All in all, i am right now, the number one obstacle between my new me and my me from all the time! Sorry guys, i have no question here for you: I am just pissed off at myself and I know what the answers are.
Dutch
:yellowcon
