The reason for this blog is not only for me to track my self in the journey, for people that might be able to give me good advice along my journey, and it is also for other people that might need help losing those unwanted pounds. I will be putting what I have eaten through out the day and my workouts.
My goals:
- I want to weigh around 175-180
- I want a solid APFT (Army Physical Fitness Test) score
- I want to feel good about my self and not see this disgusting stomach on me anymore
- Weight: 219.8
- Neck: 17.6
- Waist: 40.0
- Hips: 39
Food Intake:
- Breakfast:
- 6 slices of smoked ham 45 calories
- 1/2 cup 100% Liquid Egg Whites 50 calories
- Snack:
- Chiquita Banana: 110 calories
- Lunch:
- Meals Made Easy: Shrimp fried Rice: 200
- Workout:
- 5 minute warm up run at 5.4 speed
- Bench Press 4x12,10,8,8 155, 175,185, 185
- Superset w/ Bent over row 95, 95, 95, 95
- Pull-ups 3xfailure: 130lbs assist 9, 8, 8
- Superset w/ Dumbbell Incline Press 12, 8, 8" 30, 35, 40
- Cable Crossover 3x12: 60, 70, 70
- Superset w/ seated cable rows: 100, 110, 120
- Hanging Leg Raise: 2x15
- Supersetw/ Sit ups 2x20
- Oblique Crunches
- Total Calories: 642
- Snack:
- Gala Apple 110 calories
- Dinner:
- Orange Chipotle Chicken with some brown rice and chicken noddle soup 523 Calories
Total Calorie intake: 1058
Calories Burned: 642
Dont look so depressed, its the start, everyone starts somewhere. I did, i went from 190 to 150 and its awesome. take it slow, dont starve. remember carbs only when you need them. no carbs late, beer is carbs. Watch sugar more than total calories, when your sugar spikes your body ups the insulin and your metabolism stops. so every time you have a high sugar meal or snack, your body stops buring fat. that is very key, at night, no sugar, only proteins. Cut out dairy as much as possible, its basically fat in different forms. it causes your body to hold onto fat. cutting out tons of milk and cheese helps your body trim out. trust me, i got my abs that way. snacks i use are carrots, celery, dried fruit. drink tons of water. if your gonna cheat on the diet, do it in moderation.l instead of half a pizza, have 2 slices. then stop! instead of a Large philly cheese steak, have a small and no fries. eat before you go to events and before you go out. it will keep you from splurging on food. Workouts are a dime a dozen, do something that keeps you interested and having fun. if your not having fun you will quit. trust me ive seen 100 soldiers do it. running sucks, weights work but they get boring. Make your workouts and diet something the rest of your life is centered around. If not you will cut it out when soemthing you really want comes up.
ReplyDeleteHope ive helped.
SSG Buckley