Preday I (May 22, 2008) I learned how to properly eat for the past several years, I would say the way I ate used to be 95% on functionality, which was rather bland. The way I presently eat is 93% functionality and 99% taste, it is all in the spice racks people! This will be my first fitness journal and I intend to make it my only fitness journal as these are things I plan on doing for the rest of my life within reason (obviously I can cut back when I achieve my goals). The Usual Suspects My stats: Age: 22 Weight: 175.5 Height: 5'10" (I am told I have grown but I am not going to bother checking) Body Fat: 18-20% (Will have an approximate # next week) Real Ways to Measure Progress Pushups in 1 min: coming soon Pullups in 1 min: coming soon One-Mile Run: coming soon Picture: coming soon Major Timeframe: September 1, 2008 Minor Timeframes: June 1, July 1, August 1 Major Goal: 8% body fat Minor Goals: increase pushups/minute, pullsup/minute, one mile run, get a tan Changes in Behavior: pushups every morning and before bed, eat at least >4 meals a day, wake up at 7 am, bed by midnight Exceptions: Fridays and saturdays are cheat days on eating and sleeping The Previous Workout I warm up with a 0.5-1 mile run/bike depending on how I feel before workouts, sometimes I sprint a lap and jog the next. I had been using a 3-day split where I typically trained my chest/triceps, back/biceps/forearms, and either chest or back with shoulders. I have been doing three days of Sprinting intervals typically everyday, following by abs (3 different movements, 3 sets of 20-35). I used to workout my legs, but due to the intensity of sprint intervals I did not see a real need. I have not really been able to train as much as I used to several years ago (results: 28% -> 8%), and I would rate myself as fit but lacking in certain areas. I suck as pushups, I should be decent at pullups though I never practice them. I am really interested in seeing what my mile time is, and I look forward to when I no longer have handles around my stomach (it is hard work to reprogram genetics). The New Workout I am going to move to upper body and lower body work, specifically working out my legs. I will begin this next week, today will be my last day using the old routine. I think I will see very positive changes when I begin incorporating leg work and consistent pullups/pushups in my routine. Traditionally I have been unable to do more than 20 pushups, but that should definitely change in the next month. 2 days - weights 3 days - Interval Training 1 day - Fasted cardio, biking, or swimming (this will likely be the first day following lower body work) 1 day - Rest Nutrition BMR: slightly below 1900 Harris-Benedict: 2950-3300 I eat 4-7 meals a day (not including pre- and post-workout) depending on when I wake up and how hungry I am. I used to count calories and never do anymore (it is a waste of time in my opinion). I have no intention of counting calories though I may consider it in mid-July if my results slow down. I normally drink oolong tea, however, I have been drinking green tea from a concentration (also purchased on sale) and mix that with water. It is a nice change from the oolong tea as I make it extremely strong. Today's Mealplan Supplements: 1 mega men's health and 1 grape seed extract (50mg) 9:30 am - Meal 1: 2 scoops of pink lemonade whey protein (it was on sale) 1 cup of oatmeal in water nuked for a minute, cinnamon put on top green tea (I would guess 16 oz) 1:00 pm - Meal 2: 1 spiced chicken breast 6oz green beans w/ oregano 2-3 oz of linguine w/ garlic green tea (I would guess 40 oz) - I am addicted to the stuff but it is pretty weak 3:00 pm - Snack salsa/chips - roughly 200-400 calories 4:00 pm - Pre-Workout 6 thermoburst - tons of water (also on sale otherwise I would not buy) 1 mega men's health and 1 grape seed extract (I am trying this out instead of before bed) 12oz sparkling pomegranate izze 2 nature valley bars 1 scoop of muscle milk light 5:00 pm - 6:00 pm - Chest/Biceps (drink 16oz of green tea and then usually 48oz of water) 6:15 pm - Post-Workout 3 scoops of muscle milk light 12oz blueberry izze 7:15 pm - Meal 3 5oz albacore tuna in water (drained 3 times to remove sodium) 6oz green beans 0.5 cups of brown rice 10:15 pm - Meal 4 4oz cottage cheese handful of peanuts 12:00 am - Bed Note: This may or may not be subject to changes in the day.