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Monday, January 7, 2013

7 Jan 13

Today, I ran just under 5 miles.

Breakfast consisted of a protein shake - Muscle Milk protein shake - 32 grams of protein
Lunch - Jimmy John's turkey sandwich, jalapeno chips, and sweet tea
Dinner - For the BCS Championship game I had to go with Domino's and coke. Not exactly consistent with what I want to do for the year but I'm easing into this slowly, hence my breakfast and lunch choices.
Snack - another Muscle Milk protein shake.

I might do a kettle bell workout later tonight before bed. I don't know yet.

Sunday, January 6, 2013

New Year, New Goals

With the New Year comes everybody's new years resolution of losing weight, getting in shape, and having an active, healthy lifestyle. I have the same goals. I want my washboard abs, I want to be strong, and I want to be able to hang with the big boys.

With that said, I'm using this, again, as a check on my fitness and to keep me honest. Every Sunday will be my progress post. Throughout the week I will continue posting my workouts and now, what I'm eating.

I want to gain 10 pounds or so of muscle while losing fat. For this, I will be eating more protein, less unnecessary carbs and more good fats, and less bad fats. I am cutting down my fast food and coke's while increasing my home cooking, to include my lunches and dinners. My diet will be loosely based on the Paleo diet and the Zone diet. My zone will be 40% carbohydrates, 30% protein and 30% fats, with the possibility of a higher percentage of protein while maintaining a base carbohydrate diet to sustain my activity while losing fat.

So, since this is the first post of the year, it will be my starting post and everything to base my progress on.

For my weight calculation, I'm using the Weight Watchers scale.
Weight: 173.9
Body Fat Percentage: 24.0%
Water Percentage: 55.6%
BMI: 26.3

Thursday, November 15, 2012

Back in the gym

10 push up
1 set 15 115
3 sets 10 135
Incline dumbbell
3 sets 10 35
Decline bench machine
8 2 plates
2 x 8 80
Fly on cable cross over
10 20
2x 10 25
Tri rope ext
2x 35
Tri rope ext up
25 x2
Ab workout 1 three sets

Monday, July 23, 2012

23 July 2012

30 push press
500m row
20 push press
1000m row
10 push press
1500m row

2 mile run
100 push ups
100 flutter kicks