Ok so after being reluctant to post here for a while I am starting this log/journey thread thanks to GB and his infinite wisdom!!
I am flat out tired of being tired to take my shirt off in front of people and having borderline BP problems, high cholesterol, etc....... I want to live to see me kids grow old and grow old with my wife.
I have been doing IF since Wednesday of last week and have up'd my cardio. This isn't my first rodeo with IF, it's just my first rodeo with IF knowing what my TDEE is and what % of everything I should have.
Stats are
Age. 30
Weight-228, 5-27-12
Height 6'0
BF-20%ish
I will be doing a 17/7 split. With meal 1 being 50% of my daily kcal intake. Meals 2 and 3 will be 25% each of daily kcal intake. Looks like this
Meal 1-137 pro
82 carb
24 fat
Meal 2-68pro
42 carbs
12 fat
Meal 3-Same as meal 2
Supplements:
Calcium+Vitamin D
Multivitamin
Fish oil
C4 preworkout powder
Training schedule is every 3rd day with weights
Cardio will be in training days and morning after for 45 mins
Workout will consist of low volume/high intensity which in my terms equals Set rest 15-30 sec in between.
All workouts will be same sets and reps
1.Incline DB press-4x10-12
2.reverse grip Shoulder press (light due to really bad shoulders)
3.Dead lifts
4.BB curls
5.Weighted dips or press downs
6.Hanging Leg raises
7.Squats
8.Calfs
Currents weights lifted per set after warmup
1. 80lb DB
2. 35lb DB
3. 225-250lb BB
4. 75lb BB
5. 50lb vest + BW
6. BW
7. 225-250 BB
8. 50lb vest + BW
Cardio 45 mins inclined treadmill or Stair master
10.0 incline/4.0 speed
If I knew how to post pics I would post last weeks weigh-in pic. Little help with that would be nice, lol. I have a photobucket account but it says invalid or spam host site.
Thanks for looking and encouragement would be appreciated!!!
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