Long time lurker, finally registered and starting to get serious.
I'm a long time cyclist since birth
and vegetarian since '96. Vegan since 2004.
I ride a bike for general transportation twelve miles per day, on weekends for leisure and/sport anywhere from 20 -60 miles per day (brevet, MTB) and some long distance touring. For the last two months this has not been the case due to time constraints but the general cycling outline will pick back up in Feb./ March. I practice martial arts (mostly against a heavy bag at this point) with a back ground in Hapkido and Jeet Kun Do. I lift weights, dumbbells exclusively, just because it's what I started with and after some internet research deduced that free weights are generally a good way to go vs. machines save some specialized application.
I'm 32 yrs old, Male, 5' 11", 160 lbs, est. 19% body fat (average between skinfold and body measurement method).
My goal at this point is to get down to 12% +/- body fat while retaining the lean muscle mass I have. After that point I will establish a new goal.
Average calories burned during winter months: 2,750
Average Daily Calories Eaten: 2,347
Grams Calories %-Cals
Fat 80.9 691 29 %
Saturated 10.2 87 4 %
Polyunsaturated 27.2 232 10 %
Monounsaturated 36.6 312 13 %
Carbohydrate 301.8 1,189 50 %
Dietary Fiber 63.3
Protein 130.5 490 21 %
Alcohol 0.4 3 0 %
I have been tracking this for some time now.
My lifting consists of M-Sat and Sunday being a rest day. I perform 10 minutes of cardio and/or heavy bag work prior to every workout for warm-up. Monday and Thursday I perform chest back and arms, Tuesday and Friday I perform legs and shoulders, Wednesday and Saturday I perform cardio and abs. I keep the workouts under an hour, usually right at about 45 minutes and I do not skip workouts.
I use a six week schedule.
Weeks 1 and 2 are modified compound sets where I lift two sets, 10-12 reps of each exercise with a 90sec rest between sets,
weeks 3 and 4 I superset exercises, 12-15 reps, 3 sets of each grouping with a 60 second rest between super sets,
weeks 5 and 6 I use giant sets, 8-10 reps, 4 sets of each grouping with a 60 sec rest between sets.
After 6 weeks I repeat. The entire time I am upping weight and/or reps until I reach failure. I also alternate exercises for variation.
Abs and calf are much higher reps, usually around 20 -25.
cardio days are 20 min weeks 1-2, 30 min weeks 3-4 and 40 min weeks 5-6.
Any tips or suggestions would be appreciated as my weight and measurements haven't changed in 3 months. I can provide detailed body measurements and foods eaten. thanks in advance!