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

[RaginCajun]

Just stick to it. After a while, and before you know it, it will just become a lifestyle. Good Job So Far!

this is what i try to preach on here. logging in and knowing that people are here to support you means that YOU are the only one accountable. kinda of like smokey the bear, only YOU can prevent forest fires! hahaha keep up the grinding!

[bikeral]

^^ Thanks, will keep at it.

[bikeral]

Day 27 - Tuesday workout Chest
4 sets plate loaded incline lever press
4 sets decline barbell press
4 sets wide grip dips
3 sets flat barbell press
35 mins cardio
Would have done some flys but gym has the spring rush and it was crowded as hell.
Hope these guys give up in 2 weeks like the New Years resolution crowd.

[bikeral]

Day 27 Tuesday Cals macros
Cals 2293/P243/C182/F48

[bikeral]

Day 28-Wednesday
60 mins AM fasted cardio at 5:45AM
Almost missed it this AM. New cell phone and alarm was not set correct. lucky woke p 5:30 and made it to gym by 5:45.

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

good job there al

60mins is more than i was able to do..i always did 45.. mainly due to laziness so my hats off to u!

[NOSUPERMODEL]

Good job on the cardio. I wish my job allowed me to do fasted cardio. No way I am waking up at 4:00 AM though to do cardio.

[bikeral]

good job there al

60mins is more than i was able to do..i always did 45.. mainly due to laziness so my hats off to u!

Getting up or LIC is not too bad. I am not looking forward to HIIT which I plan to do down the road if I stop losing fat.

[bikeral]

Good job on the cardio. I wish my job allowed me to do fasted cardio. No way I am waking up at 4:00 AM though to do cardio.

I like to say the stars have aligned perfectly to allow me to concentrate on training. The gym is a 2 minute walk from my house, my kids are in college, my job is pretty steady 9-5, and my wife does not get home from work until 7:30PM so she cant sidetrack me from going to the gym after work. Pretty much ideal conditions.

Thanks for stopping by.

[SlimmerMe]

Keep lining up the stars......it works!

[bikeral]

Keep lining up the stars......it works!

Hey slimmer how is everything going? Had your pancakes last Sunday.

[bikeral]

Day 28 Wednesday Workout Arms
4 sets barbell curls
4 sets reverse barbell curls
4 sets ezbar preacher curls
4 sets cable curls
4 supersets skull crushers/close grip press
4 sets dumbbell kickbacks
2 sets dumbbell triceps extension
4 sets cable pushdowns

Thats it for today. Must day since I started doing 5 day split I am hitting bi's much better than when I did back/bi same day.

[bikeral]

Day 28 Wednesday Cals/Macros
Cals2161/P236/C170/F42

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

Day 27 - Tuesday workout Chest
4 sets plate loaded incline lever press
4 sets decline barbell press
4 sets wide grip dips
3 sets flat barbell press
35 mins cardio
Would have done some flys but gym has the spring rush and it was crowded as hell.
Hope these guys give up in 2 weeks like the New Years resolution crowd.

Just saw this.. Now thats funny! LOL

[bikeral]

^^Seems like the same times of year every year the gym fills up for a couple weeks then its back to the regulars thankfully.

[bikeral]

Day 29 Thursday
60 mins AM cardio at 5:30AM

[bikeral]

Day 29 - Thursday Weekly Stats
Weight 213 Started log at 228 Total lost 15lbs
Waist 39" Started at 41" Total lost 2"
Bioimpedance body fat 19.1% First reading 21.7% Total lost 2.6%

[RaginCajun]

Day 29 - Thursday Weekly Stats
Weight 213 Started log at 228 Total lost 15lbs
Waist 39" Started at 41" Total lost 2"
Bioimpedance body fat 19.1% First reading 21.7% Total lost 2.6%

sounds like it is working to me, consistency is the key! you have only been in it for a month, just imagine where you will be in two!

[bikeral]

Hey Cajun thanks. I know if I can keep this diet/training routine up I will reach and possible surpass my goals. Like you say consistency is key.

[RaginCajun]

Hey Cajun thanks. I know if I can keep this diet/training routine up I will reach and possible surpass my goals. Like you say consistency is key.

have to give credit where credit is due, young slimmer instilled this on me! just passin along the secret

[bikeral]

I see her log is almost a year now. That's how you do it.

[bikeral]

Day 29 Workout Legs
I was supposed to be off tonight but have a Broadway show to go to tomorrow night so did legs today...
7 sets V-squats 20 reps set
6 sets plate loaded kneeling leg curl
4 sets leg press
4 sets seated leg curl
4 sets leg extensions

Did rest/pause on all heavy sets legs feel like noodles...

[bikeral]

Day 29 Thursday Cals/Macros
Cals2161/P236/C170/F42

[JohnnnyBlazzze]

Nice progress man, almost wants me to create a log of my own. You going to post some new pics up at the 30 day mark?

[bikeral]

Hey johnnny see you went ahead and started a log. Really helps keeping on track. I'll be posting pics either Wednesday or Thursday.

[bikeral]

Day 30 - Friday
60 mins fasted cardio @5:30AM
Legs were killing me first 15mins but once I warmed up it was all good. Will try to get in another cardio session before I go out tonight.

[BrownGirl]

Keep up the good work! And enjoy the Broadway show...which one is it btw?

[bikeral]

Thank BG. Taking the wife to Mamma Mia.

[bikeral]

Day 30 Friday No weights tonight
60 mins cardio
Doubled up with 2x60 mins cardio day after legs. Can barely walk. Will probably fall asleep in the theater.
Got back from gym really hungry so I had 2 cups fat free cottage cheese with some fresh strawberries should not throw off my macros but i'll see how the day ends and post final cals/macros later.

[bikeral]

Yesterday Day 30 Cals macros
Cals2175/P238/C188/F36

[bikeral]

Day 31 Saturday
60 Mins fasted cardio @ 7:00AM

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

just stoppn by to say hey.. "hey"

[bikeral]

Whats up 405 hope you are having a great weekend.

[JohnnnyBlazzze]

Keep it up dude, how many days a week you usually get fasted cardio in? Did you work your way up to 60mins? I'm at about 45 max right now but i've been thinking of bumping it up to an hour after reading over your logs.

[bikeral]

Keep it up dude, how many days a week you usually get fasted cardio in? Did you work your way up to 60mins? I'm at about 45 max right now but i've been thinking of bumping it up to an hour after reading over your logs.

I started 2 years ago really when I was 282lbs. Gradually bumped up from 30 mins to 60mins. When I started this log I went right to 60mins a day 6x week AM fasted and PM I will do some nights 30mins after weights or 60mins on my off day. So in total I am doing up to 7x a week 60mins and 2-3 times a week 30mins. I will have to cut back a bit this week because I have some nasty blisters on my feet from all this cardio. I will try to do the 6x AM fasted cardio since I think that is the best for fat loss but cut out the PM cardio until my foot heals.

[Back In Black]

I started 2 years ago really when I was 282lbs. Gradually bumped up from 30 mins to 60mins. When I started this log I went right to 60mins a day 6x week AM fasted and PM I will do some nights 30mins after weights or 60mins on my off day. So in total I am doing up to 7x a week 60mins and 2-3 times a week 30mins. I will have to cut back a bit this week because I have some nasty blisters on my feet from all this cardio. I will try to do the 6x AM fasted cardio since I think that is the best for fat loss but cut out the PM cardio until my foot heals.

Mate we may have to discuss your opinions on the best cardio for fat loss. I rarely get chance to do more than 1 fasted cardio per week. Most of my. Urging cardio comes from 2-3 PWO HIIT sessions per week. I find it a more efficient fat burner than steady state fasted.

[bikeral]

Every day I'm learning something. I thought the fasted AM cardio was the best time for fat loss...

[GirlyGymRat]

great progress!

[Back In Black]

Not necessarily. If I had time I would do HIIT 3x per week and fasted twice. Too much HIIT will burn you out so mixing it up is great. So PWO HIIT for 20 mins followed by 20 mins LIC (if you have time) will provide a greater thermogenic effect than 60 mins fasted LIC. But not everybody has time for that!

[bikeral]

Does it matter when you do the HIIT? I am in a good groove doing my cardio in the morning and actually feel energized all day after doing it. Can I do 3 days HIIT in the AM and 3 days LIC AM?