Here are my stats:
Weight: ~208 lbs (I will edit this post tomorrow when I weigh myself)
Body fat percentage: I will update this tomorrow
When I was younger I was obese (when I was 16 and 5'5" I weighed 180 lbs). I lost weight before starting undergrad, but several years of terrible eating, too much alcohol, and a sedentary lifestyle caught up with me.
My diet plan is as follows:
~45-50% Protein, 25-30% Carbs, 25% Fat
but every third day I will up calories, with these macro ratios
30% Protein, 45% Carbs, and 25% FatCalories
On days I lift (~2000-2200) on cardio/rest days (~1700-1900), and (~2200-2400) on my carb heavy day. The calories will be split over 5-6 meals every 3 hours. I'll have protein in every meal, and I'll consume starchy carbs in the morning, and fibrous carbs later in the day.
I'll try this for 2 weeks and see if I need to change my caloric intake.
Monday: Weights (Upper Body)
Tuesday: Weights (Lower Body)
Thursday: Weights (Upper Body)
Friday: Weights (Lower Body)
For weights, I'll have a warmup set then I'll aim for 6 reps to failure on the first set, 12 reps to failure on the second set, then complete a drop set to failure.
Upper body day: Dumbbell bench press, dumbbell flyes, dumbbell shoulder press, seated cable row, lat pulldown, dumbbell kickback, dumbbell biceps curls, lateral raises
Lower body day: Lunges, hyperextensions, lying leg curls, seated leg extensions, planks, calf raises
My cardiovascular fitness is quite low, so in addition to fat loss some of my goals are to increase my V02 max, reduce my heart rate, and have better cardiovascular health in general. I just checked my pulse and it is currently 96 bpm, so I'm fairly close to being tachycardic which I obviously want to avoid! I'll be using a treadmill (for now anyways) and I'll alternate with jogging / walking, and once I build up enough endurance switch to HIIT.
I look forward to updating this journal!
Thanks for reading.
Last edited by hexomega; Thu, April 12th, 2012 at 12:52 AM..