New Diet for 2015

**Panzerfaust** · 04-19-2015, 05:53 PM

Originally Posted by RaginCajun

BAM!

Glad to hear that you are setting goals, only way to do it!

Discipline and consistency are the magic in all of this!

How does your body feel?

Feeling pretty good, definitely been getting under some weights recently and literally as I squeeze up (Chest especially) I am surprised how I am getting the weight up. I need to put more work into Abs, I have ALWAYS slacked on those but this last few weeks I have put more into them.

*EDIT*

Found a Chipotle near my hotel, so I forsee many a Burrito Bowl over the next few days..I can at least get Chicken/Rice/Peppers and can control what goes on top..might work well

**Panzerfaust** · 04-21-2015, 05:46 AM

Week 13 Day 1 (Travel Day)

45m AM Cardio

Trained Back in the PM...did what I could with the 50lb peanuts...lat pulldowns (machine)...kept the pace high..overhand grip, underhand on the pulldowns.

One Arm DB Rows
Deadlift (DB in each hand, down and up)
DB Rows, lay across incline bench and pull up
Abs
15m Cardio (just to keep it going)

Had chicken/rice bowl after and a protein shake before bed.

**Panzerfaust** · 04-21-2015, 05:47 AM

Week 13 Day 2 (Travel Day)

45m AM Cardio...will train Chest tonight

*EDIT*

Holy ****! Was tired after working, over an hour in traffic to get back to hotel. Forgot my protein shake so was feeling it bad...got to the hotel, dropped an apple and a protein shake.

Went down and worked Chest/Abs...daaaamn what a workout..sure 50lbs dumbbells but lifting slow and squeezing was craazy tough.

Flat DB Press
Incline DB Press
Incline DB Flys
Flat DB Flys
DB Pullovers
Rope pulldowns for some tricep work
Ab crunches

Was a good workout I must say...woo!

**Panzerfaust** · 04-21-2015, 06:36 PM

Been having an Oven Roasted Chicken Breast Subway everyday for lunch (no cheese). Figure it's not too bad considering I am only getting the following in

Meal 1

Protein Shake w/ 1c Oats
Subway Oven Roasted Chicken Breast (12") no cheese, just veggies
Protein Shake
Training at Hotel
Chicken Bowl with Rice and Veggies (Hot Sauce)
Protein Shake
Bed

**RaginCajun** · 04-21-2015, 07:12 PM

Originally Posted by Panzerfaust

Been having an Oven Roasted Chicken Breast Subway everyday for lunch (no cheese). Figure it's not too bad considering I am only getting the following in Meal 1 Protein Shake w/ 1c Oats Subway Oven Roasted Chicken Breast (12") no cheese, just veggies Protein Shake Training at Hotel Chicken Bowl with Rice and Veggies (Hot Sauce) Protein Shake Bed

Gotta do what yA gotta do!

Sounds like are really focused

Keep up the hard work bud!

**Panzerfaust** · 04-21-2015, 07:14 PM

Hotel Living here...this is my supps I brought with me

**RaginCajun** · 04-21-2015, 07:32 PM

Originally Posted by Panzerfaust

Hotel Living here...this is my supps I brought with me <img src="http://forums.steroid.com/attachment.php?attachmentid=156525"/>

Haha, I hear ya man

I think I will have to travel some for work coming up so I'm taking notes!

**Panzerfaust** · 04-21-2015, 08:52 PM

Originally Posted by RaginCajun

Haha, I hear ya man

I think I will have to travel some for work coming up so I'm taking notes!

I didn't put my Oats in the shot..I brought an entire container as well : )

**Panzerfaust** · 04-22-2015, 06:08 AM

Week 13 Day 3 (Travel Day)

45m AM Cardio...

This is my normal "active rest" day but since I am travelling I am thinking I will do Shoulders tonight because tomorrow I will be travelling and heading home so tomorrow morning will be AM Cardio then make that my active rest day.

I didn't have a protein shake before bed last night, felt like the chicken bowl had a bit much in it so to be safe, skipped the last protein shake. Again, i'd rather be in a deficit than go over so yesterday was

Protein Shake w/ 1c Oats
Oven Roasted Chicken Breast (12") no cheese just veggies
Protein Shake w/ Apple
Workout
Chicken and Rice

***EDIT***

Shoulders

DB Shoulder Press
DB Side Laterals
DB Front Raises
Seated DB Rear Raises
One Arm DB Side Laterals

**Panzerfaust** · 04-22-2015, 04:26 PM

Update: I am worn down big time today..I got to thinking about it and I have not had a rest day in quite some time, thats gotta be why and it's caught up with me.

I am contemplating resting for the evening...BUT...then again...**** it right...get it done? I will report back shortly...

Trained Shoulders..hit it pretty good but still feeling "ugh". Went and had a Steak/Chicken Bowl w/ NO rice BUT...i'm so shitty..I got some Guacamole and Chips...fuuu! : )

**Panzerfaust** · 04-23-2015, 02:11 PM

Week 13 Day 4 (Travel Day)

Rest Day, no AMC ardio..notta. Just got home from traveling today...back at it tomorrow for some AM Cardio and then Bi/Tri at night. Wooo!

**Panzerfaust** · 04-24-2015, 09:38 AM

Week 13 Day 5

45m AM Cardio

Training tonight...

*EDIT*

Trained Biceps and Triceps...I have to admit and be honest, I skimped on Abs

Tomorrow I hopefully have more energy and put some of it into them.

**Panzerfaust** · 04-25-2015, 12:37 PM

Week 13 Day 6

Legs/Traps/Abs

Not the greatest of leg workouts but I don't need much, threw in some other excercises but definitely put more into Abs today.

**Panzerfaust** · 04-26-2015, 04:14 PM

Week 13 Day 7

45m AM Cardio

**Panzerfaust** · 04-27-2015, 09:50 AM

Week 14 Day 1

45m AM Cardio

I need to have a good week of training, back home this week.

**EDIT**

Back Training

Pulldowns
Lower Back Extensions
T Bar Rows - Wooo, the last two sets were heavy...shit
One Arm DB Rows (been a few weeks since I picked up a 100lb peanut)
Reverse Straight Arm Pulls (Fly Machine to hit middle upper back)
Lower Ab Workout

**RaginCajun** · 04-27-2015, 10:06 AM

Originally Posted by Panzerfaust

Week 14 Day 1

45m AM Cardio

I need to have a good week of training, back home this week.

i have no doubt you will!

you are fired up as of late and love it!

motivates me!

**Panzerfaust** · 04-27-2015, 06:24 PM

Originally Posted by RaginCajun

i have no doubt you will!

you are fired up as of late and love it!

motivates me!

Good start today...have to make up for the last few weeks..I have been "off" since coming back..something just off, hard to explain but I a back at it today for sure.

I need to get out of the 240's and start on the 230's soon...

**Panzerfaust** · 04-28-2015, 12:41 PM

Week 14 Day 2

40m AM Cardio (While doing cardio, got a meeting invite so had to bail)

Chest tonight...

**EDIT**

Chest Done...i'm at the point now that I need a spotter to get the heavier DB's up..not a big fan of asking random people but man I struggle like a mother****er to get a pair up for Incline DB press

DB Press Movements
Decline Press
Cable Flays/Presses
Abs

**Panzerfaust** · 04-29-2015, 09:15 AM

Week 14 Day 3

45m AM Cardio

Active Rest Day....

**Panzerfaust** · 04-30-2015, 09:43 AM

Week 14 Day 4

45m AM Cardio

Shoulders tonight...

**EDIT**

Shoulders/Abs

Fuuuuu the gym was crawling with people..to the point I didn't do as much as I should have, mainly no DB side raises..all in all good though.

**Panzerfaust** · 05-01-2015, 08:49 AM

Week 14 Day 5

45m AM Cardio...

Biceps/Triceps tonight....

**EDIT**

Bi/Tri/Abs done...

I'm always running low on energy late in the week doing these two-a-days but alas I do what I can do..putting more effort into Abs...tomorrow morning is weighin day...

**Panzerfaust** · 05-02-2015, 08:56 AM

Week 14 Day 6

Weighed in this morning at: 243.8lbs

That is now exactly 23lbs gone..again slow and steady so it's all good. I traveled for two weeks and made the best of it and I haven't gained anything so that's good. This is technically slow going, of course years ago I would shoot for 2-3lbs a week but these two a days sometimes drain me and I know my training at night suffers some, it's up and down on the energy and pep when going back at night to train.

Anyway, on it goes..I have vacation in several weeks so until then keep hammering it out.

Legs today....

**EDIT**

Scratch that Leg thing...I have to be somewhere at noon time...so I rished to the gym, did 30m of Cardio...i'm worn out and hungry as ****...

Having meal 1 now, and have to run..I will either do legs tonight or tomorrow.

**Panzerfaust** · 05-04-2015, 10:05 AM

Week 14 Day 7

Legs done today..pretty good day..threw in some extra biceps, rear delt excercises. Did Abs and called it a day...

**RaginCajun** · 05-04-2015, 10:10 AM

glad to see that you are chugging along!

**Panzerfaust** · 05-04-2015, 10:53 AM

Week 15 Day 1

45m AM Cardio down...

**EDIT**

Back/Abs

All Upper Back today..great workout, intense and heavy as I could go...wish I could sustain this all week long but I tend to fade as I go honestly.

Celebrated my anniversary with the wife so yeah, went over for sure on my Diet I am sure but this is what I had so not bad

12oz NY Strip
Baked Potato
1 Cabernet (first drop of alcohol this entire time)
Coffee

No dessert...not the end of the world, I did well...so this was after training where I had my pro/carb and pro/fat before bed...considering dinner as both so that's that.

**Panzerfaust** · 05-05-2015, 07:59 AM

Originally Posted by RaginCajun

glad to see that you are chugging along!

Yeah, i'm certainly trying to keep going along here..long ways to go yet.

**Panzerfaust** · 05-05-2015, 11:21 AM

Week 15 Day 2

45m AM Cardio

Chest tonight

**EDIT**

Wow, niiiice Chest training tonight..so far I haven't faded this week at all. That's two days in a row of solid training.

I did a mix of DB and Machine presses, cable flys, DB pullovers, abs

Real happy with that...tomorrow is active rest day, AM cardio only

**Panzerfaust** · 05-06-2015, 10:14 AM

Week 15 Day 3

45m AM Cardio (Active Rest Day)

**Panzerfaust** · 05-07-2015, 10:51 AM

Week 15 Day 4

45m AM Cardio

Shoulders tonight

**EDIT**

Shoulders went great..pretty fast pace, little rest in between and was out in just over an hour.

Shoulder Press
Rear Reverse Cable Pulls
Front Lateral BB Raises
Side DB Raises (reg raises and then one sided concentration raises)
Abs
Rear Flys to hit rear delt

**Panzerfaust** · 05-08-2015, 12:11 PM

Week 15 Day 5

45m AM Cardio

Feeling tired tired tired...beat up a little as well..had hard workouts this week. Shoulders are already sore from last night

**RaginCajun** · 05-08-2015, 02:49 PM

Originally Posted by Panzerfaust

Week 15 Day 5

45m AM Cardio

Feeling tired tired tired...beat up a little as well..had hard workouts this week. Shoulders are already sore from last night

sounds like you killed it this week man!

may be time for another cheat meal and a day of rest/leisurely activities!

**Panzerfaust** · 05-08-2015, 07:23 PM

I have been enjoying my weekends.

Tonight though, **** it..I need to chill..sick of being run down.

Something I have been meaning to mention is that for the last month or so my hands are back to having some issues of "falling asleep", happens probably 5-6x during cardio...so now that I am back to weight training it must be a circulation issue or something? I have to drop my hands off the elliptical then back on.

Last few days almost feels like a minor headache or pressure. Regardless, I took this evening off...goddamn 2x a day is a bit much lately.

**RaginCajun** · 05-08-2015, 07:49 PM

Do you have any blood pressure issues?

**Panzerfaust** · 05-09-2015, 03:10 PM

Week 15 Day 6

Lots to do today...squeezed in a "workout" but it was quick and to the point.

Legs/Biceps/Triceps...jumped around from one to the other...

**Panzerfaust** · 05-09-2015, 03:10 PM

Originally Posted by RaginCajun

Do you have any blood pressure issues?

Not that I know of, I feel fine today

**RaginCajun** · 05-10-2015, 04:15 PM

Originally Posted by Panzerfaust

Not that I know of, I feel fine today

Just was curious.

My arms go numb also when doing that for long periods of time. Prob just circulation and you working your ass off!

**Panzerfaust** · 05-10-2015, 05:49 PM

Ok, had some Pizza over the weekend...have this week to train before my vacation. I'm thinking of switching it up some..maybe doing more full body workouts on M, W, and Friday but Cardio after workout and AM and PM cardio on days in between (Tues, Thurs)

**RaginCajun** · 05-10-2015, 07:08 PM

Originally Posted by Panzerfaust

Ok, had some Pizza over the weekend...have this week to train before my vacation. I'm thinking of switching it up some..maybe doing more full body workouts on M, W, and Friday but Cardio after workout and AM and PM cardio on days in between (Tues, Thurs)

Try it out bud and see how it goes. It's always good to switch things up! Keep that body guessing!

**Panzerfaust** · 05-11-2015, 02:12 PM

Week 16 Day 1

Changing it up...no AM cardio...just got back from training Back

Wide Grip Pulldowns
Lower Back Extensions
T Bar Row
One Arm DB Row
Reverse Straight Arm Flys
Ab Crunches

Will go back tonight for Cardio....I was really bad this weekend both days so need to kick some butt this week then vacation starts.

**EDIT**

Went back and put in 45m PM cardio

**Panzerfaust** · 05-12-2015, 08:23 AM

Week 16 Day 2

45m AM Cardio

Chest later on...

**EDIT**

Chest down...wooo another GOOD chest workout..

Machine Presses (warmup, stretch etc)
Incline DB Press
Incline DB Flys
Flat DB Press
Flat DB Flys
DB Pullovers
Cable Flys
Crunches, front/sides
Leg Lifts

Tweaked something though on the Incline DB Flys, something is off around my left collar bone but let's hope it's nothing. When I wake up I should know what's up.