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21 abril 2011

9.7%

Peso:	Perdidos até agora:	Ainda faltam:	Dieta seguida:
54,8 kg	1,9 kg	0 kg	Razoavelmente Bem

(4 comentários) peso estável

20 abril 2011

Quarterly Stat Summary

Technically this should start in January however it wasn't until about end of January did I implement the 40%carbs/30%fat/30%protein split for macro nutrients. So here goes....

February
Avg. Daily Calorie Total = 2436 kcal
Avg. Body Fat% = 9.20%
Nutrient Breakdown
Carbs = 256.2 grams (42%)
Fat = 82.6 grams (31%)
Protein = 165.5 grams (27%)

March
Avg. Daily Calorie Total = 2611 kcal
Avg. Body Fat% = 9.53%
Nutrient Breakdown
Carbs = 270.3 grams (41%)
Fat = 98.9 grams (34%)
Protein = 169.25 grams (26%)

April (incomplete)
Avg. Daily Calorie Total = 2307 kcal
Avg. Body Fat% = 9.56%
Nutrient Breakdown
Carbs = 241.7 grams (42%)
Fat = 91.6 grams (36%)
Protein = 142 grams (25%)

So the question is.....what the heck is this telling me?! Judging from the progression it seems the slight changes I ended up making have created a very slight if not insignificant increase in body fat percentage. The main thing that pops out for me is the change in calorie totals between April and February/March.

I am recording and analyzing this information in an attempt to create some change in my diet to spark change in my body. I am aware that at the composition I am already at (lean), it makes it that much harder to get any leaner. The Goal - To get leaner than I am, self improvement.

So to those that actually take a look at this, what are your thoughts on this? I am mulling a change but I am not sure which way to go. I was intrigued by the Spike Diet but am not sure if it would be in the best interest to go "against the grain" with how I am lean already. Also, what I am getting from the forums is that the Spike Diet came about with the intent of avoiding or not wanting to do cardio. I am pro-cardio so there is no way of ever removing that out of my routine.

I also notice a major change was my protein intake. It has decreased from February to now. I am sure my fat % is correlated to that somewhat. So the other option would be to change my split??

The other thing to take into account is my cholesterol. I have made amazing improvement over the last few years, 244 down to 182. I am hesitant in breaking my current routine for the sake keeping my cholesterol within normal limits. After all, this was the major reason as to why I changed my lifestyle to begin with.

Ahhhhh, definitely torn on this!

(3 comentários)

20 abril 2011

10.0%

Shoulder Day

Upright Row to Press + Front DB Raise
- 45lbs x 10 reps
- 65lbs x 8 reps + 15lbs x 8 reps
- 85lbs x 6 reps + 15lbs x 8 reps, 10lbs x 8 reps
- 95lbs x 5 reps + 15lbs x 6 reps, 10lbs x 10 reps
- 65lbs x 10 reps, 10lbs x 15 reps

Reverse Bent Over Cable Fly + Plate Upright Row + Plate Swing
- 10lbs x 15 reps, 25lbs x 15 reps, 25lbs x 15 reps
- 20lbs x 12 reps, 25lbs x 15 reps, 25lbs x 15 reps
- 20lbs x 15 reps, 25lbs x 15 reps, 25lbs x 20 reps

Hack Squat Machine Press + Deadlift to Upright Row + Front Plate Raise
- 90lbs x 8 reps, 45lbs x 10 reps, 25lbs x 10 reps
- 90lbs x 10 reps, 45lbs x 12 reps, 25lbs x 12 reps
- 90lbs x 10 reps, 45lbs x 12 reps, 25lbs x 12 reps

Handstand Push Ups (no wall)+ Reverse Fly Machine + Hanging Sit Ups
- body wt. x 8 reps, 60lbs x 15 reps, body wt. x 8 reps
- body wt. x 10 reps, 60lbs x 15 reps, body wt. x 8 reps
- body wt. x 10 reps, 60lbs x 12 reps, body wt. x 8 reps
- body wt. x 6,6 reps, 60lbs x 6,6 reps, body wt. x 10 reps

HIIT Rotation:

Jump Rope + (Superman Planks, Side Plank+Reach, Side Kick Planks, Push Up Planks, 10lbs Plate Crunch) - 15 alternating cycles, 25 sec/cycle at 12 minutes total.

Peso:	Perdidos até agora:	Ainda faltam:	Dieta seguida:
54,8 kg	1,9 kg	0 kg	Razoavelmente Bem

(2 comentários) Ganhando 2,5 kg por Semana

19 abril 2011

9.9% Body Fat

Leg Day

Barbell Squat
- 45lbs x 12 reps
- 65lbs x 12 reps
- 95lbs x 10 reps
- 135lbs x 10 reps
- 155lbs x 8 reps
- 185lbs x 8 reps
- 185lbs x 8 reps

1-Arm Deadlift aka Suitcase Deadlifts
- 45lbs x 8 reps
- 65lbs x 8 reps
- 65lbs x 8 reps

Barbell Overhead Lunge + Goblet Squats
- 45lbs x 10 reps pause 10 reps + 50lbs x 12 reps
- 45lbs x 10 reps pause 10 reps + 50lbs x 12 reps
- 45lbs x 10 reps pause 10 reps reverse lunge and knee up. Then 10 reps back + 50lbs x 12 reps

Good Mornings + Overhead Squats
- 45lbs x 10 reps + 45lbs x 6 reps
- 45lbs x 10 reps + 45lbs x 8 reps
- 45lbs x 10 reps + 45lbs x 8 reps

Stand on Balance Ball Squat + 1-Leg Lying Hip Extension on Ball
- body wt. x 6 reps + body wt. x 8 reps
- body wt. x 6 reps + body wt. x 8 reps
- body wt. x 6 reps + body wt. x 8 reps

Abs Circuit: Squatting Cable Crunch + Plate Corkscrew + Plate Crunch

- 60lbs x 20 reps, 10lbs x 8 reps, 10lbs x 12 reps (3 sets total)

Peso:	Perdidos até agora:	Ainda faltam:	Dieta seguida:
54,4 kg	2,3 kg	0 kg	Razoavelmente Bem

(4 comentários) Perdendo 5,7 kg por Semana

18 abril 2011

9.3%

We won overall championship in our bowling league yesterday! Woot, it actually came down to the third game, tenth frame. I needed the first strike to close it out for good, and I nailed it. Boom! Needless to say, I felt like we had a big chip on our shoulder this season and I was so pumped up from it I was shaking with adrenaline. Only because the entire three games it was like everyone was rooting against us. I love winning because I know everyone else hates the fact that we win. I would have to actually count but this is probably our 4th overall league championship win in the past 6 years. And if we don't win, we are usually in the running to win.

As Tubbs would say...*I'm tootin' my own horn.....TOOT TOOT!

Going back to muscle oriented workouts now - the full body stuff took its toll on me!

Back Day -

Pull Up Pyramid
- 1 to 10 reps wide grip
- 10 to 1 reps close grip
- Total Pull Up Count: 110 reps

1-Arm Lat Pulldowns + Plate Front Raise (Lat Concentration)
- 90 lbs x 6 reps, 25lbs x 10 reps (3 sets total)

Lying Prone Straight Arm Pulldowns + Seated Cable Rows
- 60lbs x 30 reps, 60lbs x 12 reps
- 70lbs x 25 reps, 75lbs x 10 reps
- 80lbs x 20 reps, 90lbs x 10 reps

Horizontal Pull Up + Med Ball Throwdowns
- body wt. x 8 reps
- body wt. x 8 reps, 12lbs x 15 reps (2 sets total)

Muscle Up Attempts
- 2 sets x 3 reps

HIIT Training - Jump Rope + Treadmill Combo
12:00 total, 25 seconds per set + 6mph to 8mph

Happy Monday People!

Peso:	Perdidos até agora:	Ainda faltam:	Dieta seguida:
55,2 kg	1,5 kg	0 kg	Razoavelmente Bem

(10 comentários) Ganhando 5,7 kg por Semana

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