mbsactive Posted July 17, 2008 Share Posted July 17, 2008 I posted my first before and progress photos the other day and solicited suggestions for next steps. A couple folks suggested posting nutrition and exercise information, so here's a little bit of what I've recorded so far: July 16 Calories: 2184 Carbs: 253g Protein: 97g Fat: 97gJuly 15 Calories: 2149 Carbs: 264g Protein: 133g Fat: 60gJuly 14 Calories: 3288 Carbs: 365g Protein: 194g Fat: 107gJuly 13 Calories: 2828 Carbs: 402g Protein: 123g Fat: 80gJuly 12 Calories: 2969 Carbs: 366g Protein: 113g Fat: 111g Here's also a sampling of my workout regimen, which is pretty typical (more details on my blog): Wednesday, July 2 / Lowers (set1 / set2 / set3, reps x lbs) Squats (12×135 / 12×135 / 12×135) Seated Leg Press (12×315 / 12×405) Seated Leg Extensions (12×255 / 12×255 / 12×255) Step ~15 inches (12×50 / 12×50) Leg Curl (9×140 / 9×140 / 9×140) Glute Machine (10×70 / 10×70) Standing Calf Raise (12×165 / 12×165 / 12×165) Seated Calf (12×360 / 12×360) Friday, July 4 / CardioRan the Peachtree Road Race. 10K in about 1 hr 5 mins, so probably just under 10 minutes per mile. Sunday, July 6 / AbsChin Assist (6×105 / 6×105 / 6×105) * Less weight is better. These are tough for me. Dip (6 / 7 / 6) Reverse Incline Situp? (12×25 / 12×25 / 12×25) * Not sure of name. Works lower back. MTS Ab Crunch (12×50 / 12×50 / 12×50) LF Ab Crunch (20×80 / 15×80 / 20×80) LF Torso Rotation (15×150 / 15×150 / 15×150) Tricep Pulldowns (10×65 / 10×65 / 9×65) Monday, July 7 / LowersSquats (12×135 / 12×135 / 12×135) Seated Leg Press (12×315 / 12×315) Seated Leg Extensions (12×255 / 12×255 / 12×255) Leg Curl (10×140 / 10×140 / 8×140) Glute Machine (11×70 / 11×70) Standing Calf Raise (12×165 / 12×165 / 12×165) Seated Calf (12×360 / 12×360 / 12×360) Wednesday, July 9 / UppersBench Press (12×135 / 15×135 / 3×185) Incline Bench Press (14×95 / 9×95) Nitro Lateral Raise (12×65 / 12×80 / 11×80) Overhead Barbell Raise (12×45 / 10×45) Curl Bar (12×70 / 12×70 / 10×70) LF Biceps Curl (8×95 / 4×95) LF Seated Pec Fly (12×120 / 7×135 / 7×135) Dual Cable Cross (10×17.5 / 12×20) Tricep Pulldown (12×65 / 11×65 / 10×65) One Arm Pulldown w/ Palms Up (12×15 / 12×15) Thursday, July 10 / Cardio3 mile run (@ 10 min/mile) Friday, July 11 / Combo(see my July 12 blog post) Sunday, July 13 / Cardio5.25 mile run (@ 10 min/mile) EDIT: By the way, I'm 6' tall and 191 lbs. Suggestions and comments welcomed and appreciated. Link to comment Share on other sites More sharing options...
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