3 Week Progress....

Just a mini progress update with the new workout plan and meal plan. Final pics and measurements will be at 12 weeks.

Body Composition:
Dec 8th - 137.1 lbs BF% 25.8%
Msmts:
Chest: 34"
Waist: 28.25"
Arm (flexed) 12.25"
Hips 39.75"
Thigh 22.5"
Calf 14.75"


Jan 13th - 138.4 lbs

So I have lost 4.7 of my 6 lbs of weight gain from Christmas..so that is a bonus..

Strength: 

Dec 27th:                                                        Jan 13th:

Leg Press: 270 lbs                                         Leg Press: 330lbs
Leg Curl: 55lbs                                               Leg Curl: 65lbs
Calf Raises: 150 lbs                                       Calf Raises: 180lbs
Shoulder Press: 40lbs                                    Shoulder Press: 50lbs
Chest Press: 80lbs                                         Chest Press: 100lbs
Assisted Pull-Ups: 65lbs of assistance          Assisted Pull-Ups: 45lbs of assistance
Biceps: 40 lbs                                                 Biceps: 60lbs
Triceps: 40 lbs                                                Triceps: 60lbs


Now, that is an increase of 10% each workout, and this numbers are from only 3 workouts of ONE set of each exercise.
So far I am loving this plan and loving the results...I am now increasing my rest days to 3 in between each workout and adding swimming back into my cardio options on those days.

New Workout Plan for the New Year!

As with my new meal plan, this workout plan too will start this week, with a break then when the holidays are over back at it full tilt, I am bound and determined to change my physique this year to the one I have wanted for the last 5 years, this is my year! I JUST KNOW IT!

Full Body with 2 days rest

5/5 Cadence - One set to failure (7reps, 10 for leg press)

3 mins rest between exercises

After failure push one more rep..hold for 5 secs

Target Reps 12, once reached increase weight by 10 or 10% whichever is greater

Increase rest days when hit plateau

Starting/Determining workout weight:

Do 5 reps, cadence 2/2,rest 1 min ,increase by 10lbs do 5 more, repeat until no longer able to do 5 reps. Take 70% of the last set of 5 and that is ur workout weight. Do a 5/5 cadence set with the new weight to failure after a 3 min rest

Day 1:

Leg Press

Leg Curl

Seated Calf raises

Pull Ups (assisted at first)

Abs (non cadence)

20 mins cardio (bike)

Day 2:

Shoulder Press

Bench Press

Bicep Curl

Tricep Extension

20 mins cardio (elliptical)

Rest Days: 45 mins cardio (mix of elliptical, bike, stepper, rope)

New Meal Plan to go with my new workout plan

Below is the new meal plan for the new year..now that my meds are fixed and no longer hindering fat loss, muscle gain and adding weight I can get back to focusing on reshaping my physique.

This is a trial, I suspect I will have to add more food in here...this generally is about 1600 calories, but if I can stick to my workout (next post), I most likely will require more fuel, so this will start this week..with a break at Christmas, then back again full time after the holidays. 

6:30am                 : 4 egg whites          

                               : 1/3 cup oats with cinnamon

                               : 1/2 scoop protein powder

                               : 1 tbsp flax meal

                               : omega 3 supplement

                               : CLA

                               : L-Gluatmine (10g)

9:00am                 : 1 can tuna

                               : 1 cup green veggies

11:30am               : 1 cup V8

(preworkout)        : 1 scoop protein powder

(if weights)           : 1 tbsp flax meal

                               : L glutamine (10g)

12:00                     : 1/2 grapefruit(if cardio only)

1:30pm                 : 1 scoop protein powder

(postworkout)      : 75 grams spinach

                               : 1/2 banana

                               : 1/2 cup coconut water

                               : 2 tbsp flax meal

                               : CLA

                               : Omega 3 supplement

                               : L- Glutamine (30g)

                               : 1/2 cup greek yogurt

4:00pm                 : 1 can tuna/ or chicken

                               : 1 cup green veggies

6:30 pm                : 1 cup veggies

                               : 3 oz lean meat

                               : CLA

                               : Omega 3 supplement

9:00pm                 : 1/2 grapefruit

(precardio)  

9:30pm                 : 1 scoop protein powder

(postworkout)      : 1 tbsp flax meal

                               : 1/2 cup milk

                               : L-Glutamine (30g)

VIBRAM FIVE FINGERS!!!!

Got my five fingers for my bday last month, and LOVE THEM!!!!!!!!!!!!!!

Not only are there SUPER comfortable, but have helped my back immensely..I've started to incorporate running again...its as slow start, but so far NO BACK PAIN! 

Did I mention sprinting? Yes, sprinting...running and sprinting on the balls of my feet with these new beauties has been amazing! Feels like I am floating on air! 

Already looking at getting another pair! 

Some interesting info on bare feet technology can be found at:

New Meds..........

As previously posted I briefly discussed my continuous weight gain since April....and discovered that it could very well be the medication I was on for high blood pressure....Last week I managed to convince my doctor to switch me to a different medication..I lost 9 lbs of water in 3 days...I am continuing my 6 day a week gym habit along with a very clean diet....fingers crossed I can change my composition now.....
Have a great day! :D

Motivational...........

Alcohol and Fat...Fat burning! Except from BB.com

Enjoy a glass a wine at dinner, or a few beers after work on Friday, maybe more maybe less....not only has Alcohol been suggested to increase the risk of breast cancer in women but it also prevent us from burning fat......read the link below for some interesting information on alcohol in the body..

http://www.bodybuilding.com/fun/drobson194.htm