**************Bikeral Training and Diet Log************************

[bikeral]

Hey al just chekn in man.. Keep up the good work! Being full is a nice feeling isnt it?

Thanks 405. Yea being full was great. Definitely will be doing again in a week or two just with better food without such high fat and sugar.

[Back In Black]

Will do. Probably more accurate if weight is exact.

Yep. Although the lighter you get the less cals you'll burn even if you do exactly the same things! One of the reasons that weight loss slows!

[bikeral]

Day 53 Sunday Cals/Macros
Cals 2146/P254/C182/F40

[bikeral]

Day 54 Monday AM
60 Mins LIC treadmill Incline

[bikeral]

Day 54 Monday PM Chest/Bi
4 sets machine press
4 sets incline barbell press
4 sets wide dips
3 sets barbell curl
3 sets ez-bar preacher curl
3 sets dumbbell curl
35 mins LIC

[bikeral]

Day 54 Monday Cals/Macros
Cals 2024/P226/C151/F40

[GirlyGymRat]

wow, It is unbelieveable how few calories our bodies really need to cut!

[bikeral]

wow, It is unbelieveable how few calories our bodies really need to cut!

Hey GGR how is it going? I'm a bit low on my cals today. My daily target is 2200-2400.

[--->>405<<---]

Man al ur really hitting the cardio dude! 95mins.. Thats somethin!

[JohnnnyBlazzze]

Wassssup al, hows that hammy holdin up?

[bikeral]

Man al ur really hitting the cardio dude! 95mins.. Thats somethin!

Yea can't wait for bulk time! Will do maybe 30mins a day.

[bikeral]

Wassssup al, hows that hammy holdin up?

Yo Johnny. Feels good but this time will give it the full week before I start running 11MPH again.

[bikeral]

Day 55 Tuesday AM Cardio
60 Mins LIC Elliptical

[bikeral]

Day 55 Tuesday PM Workout Legs
10 Min warmup Elliptical
4 sets Squats
4 sets V-squat
4 Sets kneeling leg curl
4 sets seated calf raise
4 sets seated leg curl
35 Mins elliptical

[GirlyGymRat]

Hey GGR how is it going? I'm a bit low on my cals today. My daily target is 2200-2400.

that sounds more reasonable....for you!

[bikeral]

Day 55 Tuesday (Yesterday) Cals/Macros

Cals 2200/P232/C181/F46

[bikeral]

Day 56 Wednesday AM Cardio
60 Mins LIC Elliptical

[bikeral]

Day 56 Wednesday PM Cardio
60 mins Incline treadmill
Need to work late tonight so got my PM cardio in before work. Off from weights today.

[bikeral]

After my second cardio session I had a hunger attack and I lost control for about 15 mins. During that time I ate 4 small protein bars
Will try to salvage the day but that added *** cals/22 grams of fat/ and 65 grams of carbs. It's unlikely I'll be able to get my macros in line.

[--->>405<<---]

dont worry about it al LOL.. at least it wasnt a large pizza, wings, and a 6pack of beer!

[bikeral]

^^Dude I am glad I had those protein bars on hand. If there was a pizza, wings, burgers, cupcakes........... Who know what would have happened.

[bikeral]

Day 56 Wednesday (Yesterday) Cals/Macros
Cals 2581/P259/C226/F60

[bikeral]

Day 57 Thursday AM cardio
Working late shifts really throw me off. luckily it does not happen often. Yesterday I over ate and got home really late from work. This morning alarm went off at 5:10AM and I hit snooze until 6:10AM. Finally got up and dragged ass to the gym and did my 60 mins LIC. I was really sluggish first 30mins but then I started to crank it up and started feeling good by the end. Today back on track working 9-5 and hopefully keep diet in check. tonight is back day.

[bikeral]

I was so screwed up this morning I forgot it's stat day for me today. I'll have to weigh in tomorrow...

[--->>405<<---]

glad to see ur back on track al.. looks like yesterday only cost u 300-500cals.. 1/11-1/7 lb

[bikeral]

Yea it's not a huge deal but working late really throws me off. I give you credit since I know you have a wacky schedule. Going to the gym at the same time every day and eating my meals at the same time makes life a lot easier for me. Every time I get off track my diet and/or training suffer.

[Back In Black]

Yea it's not a huge deal but working late really throws me off. I give you credit since I know you have a wacky schedule. Going to the gym at the same time every day and eating my meals at the same time makes life a lot easier for me. Every time I get off track my diet and/or training suffer.

Same as me Al. Routine is great for me. I missed training yesterday and now I'm trying to get it in so I can stay on my weekly schedule!

[bikeral]

Hope you are feeling better. That must have been some real bad chicken.

[bikeral]

Day 57 Thursday PM Back
4 sets dead lift
4 sets close grip cable pulldowns
4 sets wide grip lat pulldown/lat pullover superset
4 sets seated plate loaded lever rows
45 Mins LIC Elliptical

[JohnnnyBlazzze]

Nice to see you're truckin along brotha, keep smashin the weights.

[bikeral]

^^Thanks man, looks like I should finish this week well. Hit all my goals for the week so far.

[bikeral]

Day 57 Thursday (Yesterday) Cals/macros

Cals 1880/P213/C146/F33

A bit low but figured that would even out my uncontrolled feeding frenzy from Wednesday.

[bikeral]

Day 58 Friday AM cardio
60 Mins LIC Elliptical

[bikeral]

Day 58 - Friday Weekly Stats (1 Day late...)
Weight 203 Started log at 228 Total lost 25lbs This week lost 5lbs
Waist 37 1/2" Started at 41" Total lost 3 1/2" This week 1/4"
Bioimpedance body fat 17.1% Started 21.7% Total lost 4.6% This week .6%

[bikeral]

Day 58 Friday PM Delts/Tri
4 sets smith barbell shoulder press
4 sets upright row
4 sets bent over rear delt row
3 sets barbell close grip press
3 sets cable tri pushdown
3 sets 1 arm cable tri extension
40 mins Elliptical
Last hard day of week and I am exhausted. May skip PM workout tomorrow.

[bikeral]

Day 58 Cals Macros
Cals 2188/P256/C136/F52

[--->>405<<---]

Whats up al?

[--->>405<<---]

Just so u know everytime i see ur screenname that dang song pops in my head..

" if u be my bodyguard, i can be ur long lost pal.. I can call u eddie, and eddie when u call me u can cAll me aL" LOL..

[bikeral]

Whats up bro. Ready for the vacation? Hope you have a great time.

[--->>405<<---]

Yeh man im stoked! All packed up.. Just finished eatn and takn a break before i do a little cleaning well be rolling out bright and early tomorrow am.. Dont board the ship til sunday so i may be on tomorrow some if i get bored at the hotel room.. I think i may be addicted to getting on here.. LOL!!