Users Cardio Crackdown....

[user786]

I am gonna start this to keep a track of my cardio over the next 12 weeks. As i am off work ..im gonna be ramping up the cardio.


the cals burned are just figures of the machines so ill just use them for reference.


Starting weight 166Lbs

day 1----
am—cardio 5500 m row 23.48 mins --336cals
bike 15mins --160cals
elipitical 15mins --150cals
15% incline walking 22 mins --250 cals


TOTAL 896KCALS



No weights today.


Calories consumed 2200 19F 43 P 33C (59G FIBRE)

[user786]

Day 2---21 jan
am
5 min bike pre weights ---60 cals
1hr leg/forarm training----?




evening

15 min bike vigorous ----- 235 cals
15 mins 15% incline walking 6km /hour---205 cals
15mins crosstrainer ----185 cals
1500m rowing 6min 38 ---- 80 kcals

21 pull ups (5/4/3/2/2/2/2/1)


TOTALS 765 KCALS
Had a excellant session feel refreshed/energetic afterwards

CALORIES CONSUMED 2300 19F 53P 23C (27G FIBRE)

[user786]

Day 3---22 jan

had a lie in the morning so didnt manage to get to the gym till 2pm

afternoon
pre weights bike warm up 30 Kcals
Weights 1hr


evening

walking 6.5km 15% incline 13mins 235 kcals
crosstrainer 15mins 165 kcals
stationary bike 20mins 200 kcals

TOTALS 630 KCALS


Saw a guy squat 450lbs x 3reps ..Amazing.


CALORIES CONSUMED 2168 28F 40P 32C (39G FIBRE)

[user786]

Day 4--23 jan

Am

warm up bike 5 min --45cals
weight training 1hr



pm

stationary bike 15min --185kcals
incline 15% walking 6-6.5km 20min --285kcals
crosstrainer 11min ---115 kcals
pullups 15 (6/4/3/2/1)


total 630kcals



calories consumed 2180 23f 47 p 30 carbs (20 g fibre)

[user786]

day 5 --24 jan

am
warm up bike 5min 55 kcals
weights 1hr



pm
Stationary bike 15min 185 kcals
Walking incline 15% 6.3 rate 305 kcals
6 body weight pullups
20 breathing squats 50kg
crosstrainer 10mins 100kcals
5 pullups 3 pullups
61 b/w dips (20/15/11/15)



Total 645 kcals




calories consumed 2650 f 25 p36 c 39 (fibre 35 g)

[user786]

day 6 25th jan


no weights




pm
100 bodyweight squats
100 tricep chair dips
100 pushups
5 min jogging on the spot

calories consumed approx 3800 Not tracked out of town .

[user786]

day 7 26th jan



no weights no cardio







calories approx 4500 not tracked out of town

[user786]

day 8 27 jan



no weights no cardio




approx 3500 calories not tracked out of town

[user786]

Day 9 28 jan

Weigh in 164lbs (2lb loss week 1)
am

pre workout warmup bike 50 cals

leg weights session 1hr




pm

stationary bike 15min 195 kcals
5000m row 23:30 mins 286 kcals
incline 15% walking/jogging 20mins 305 kcals

24 BW pullups (6/5/4/3/3/2/1)


Totals 836 kcals


calories consumed 1900kcals 27f 49 p 24 c (37g fibre)

[user786]

Day 10 29th jan

Am

Warm up bike 4 mins 50 cals

chest weights 50 mins

Post weight 17 min incline 15% hiit 265 kcals


Pm
5000 m row 22min 13 300kcals
15min stationary bike (intensity 6) 185 kcals
20min incline 15% machine 285 kcals


totals 1085 kcals

calories consumed 2065 f 16 c 39 p45(fibre 45 g)

[user786]

Day 11 30st jan

Am
pre workout 5 min bike 45 kcals
weights deadlift/arms/triceps/core (new personal best 245 x 1 deadlift double overhand grip)
post workout 15 min incline 15% 215 kcals


Pm
15 min bike 185 kcals

50kg breathing squats 20 reps ?kcals
55kg breathing squats 20 reps
70kg x 12 normal squats
50kg x12 normal squats

23 min incline machine 320 kcals


totals 765 kcals


calories consumed 2300 18 f 39c 43 p (27g fibre)

[user786]

Day 12 31st jan

no weights no cardio







calories not tracked approx 4000cals

[user786]

day 13 1st feb



no weights

no cardio



out of town not tracked cals approx 4000

[user786]

day 14 2nd feb



no cardio no weights




cals not tracked appox 3500

[user786]

Day 15 --feb 3rd
Weigh 161 ( 3lb loss week 2--total 5lb weight loss)
afternoon
5min warm up 55 cals

1hr back/shoulder weight session

24 min incline walking /jog various 345 cals

totals 400 cals

cals consumed 1900 19f 46p 35 c (fibre 33 g)

[woodan]

Originally Posted by user786

hi
yes. so far day 14 ..ive been strict 4 days a week (2200cals) and then cheating (upto 4000 kcals)3 days a aweek..ive down 5lbs ...which im happy with ...another 13 to go...im gonna slowly start eliminating these cheat days as i progress.(as the weight loss stalls)
heres the link if u get a chance

http://forums.johnstonefitness.com/s...ad.php?t=41038

if i am done by march i might be able to join you on that rippletoe program..as iv never really followed a program..its been like 5 months now of various systems..i just make sure i get in my leg and back days (especially deads /rows and squats) everything else has been secondary.

Figured I'd post in here rather than derail the bench thread any further.

What are your goals? I've been quite surprised with my cut. I've always wanted to reach about 7-8% body fat and thought that about 20lbs would do it. I've already lost 25 now and I could probably lose another 10-15 if not more before I get there.

The 5x5 looks pretty good. You have squats every day (light on Wednesday) with rows and bench on Monday and Friday. Deadlifts are just once a week and I've added pull ups as an assistance exercise on Wednesday for some extra back work. I'm looking forward to it.

I've attached the spreadsheet I made in case you wanted to take a look.

Attachment 24732

[user786]

Thanks Dan . you aLways seem to be good at producing the spreadsheets..iv still got the mastover one somewhere on my hard drive.


As regarding my goals the plan is to drop to around 150 lbs in 10 weeks .
i am currently at 162 17.3%bf(this is according to my fast track calipers)
so that means approx 29lbs of fat and approx 133 lbm.

if i can get to 150 at 12% ..18lbs fat and 132 lbm...then i will restart my bulk .But this time i will be hopefully starting at around 8% Bf than last time.

Shah

[woodan]

Originally Posted by user786

Thanks Dan . you aLways seem to be good at producing the spreadsheets..iv still got the mastover one somewhere on my hard drive.


As regarding my goals the plan is to drop to around 150 lbs in 10 weeks .
i am currently at 162 17.3%bf(this is according to my fast track calipers)
so that means approx 29lbs of fat and approx 133 lbm.

if i can get to 150 at 12% ..18lbs fat and 132 lbm...then i will restart my bulk .But this time i will be hopefully starting at around 8% Bf than last time.

Shah

Cool, well it sounds like you're going well so far.

As for the spreadsheets you caught me. I'm a massive geek and can't get enough of them. On SGX you're advised to take your weight every 2 weeks. I've taken it every day for ages now. For me it's better. I love stats and can look passed the freaky data as long as there is a trend. Everytime I've had a cheat meal my weight goes up, and after drinking the weight goes down. I find it interesting to see this stuff. If I were to take it every 2 and there was no change that would worry me more than if my weight went up 3 lbs from the day before but there is a still downward trend.

Right, time for my cardio as it happens.

[user786]

Day 16 feb 4th

Am

Warm up bike 5mins 55kcals

leg workout 1hr



pm


incline walking /jogging 6-8.5km/hr 15% 26 mins 405kcals

pull ups 7/5/4/4/4

elliptical machine 15mins 200kcals

stationary bike 15mins 185 kcals

40 push ups
total cals 845




cals consumed 2100 F 20 p 40 c 40 (fibre 37g)

[user786]

Day 17 Feb 5

Am

5 min warmup bike 55 cals

chest workout 45 mins

incline walking 15% 10min 156 cals



PM

26MIN INCLINE WALK/GO 6-8KM 15% 405 cals

15 min cross trainer 200 cals

6x20kg 6x 25kg farmers walks


total cals 816 cals


total consumed 2100 19f 37 c 44 p (fibre 30g)