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I know what ya mean about just with kids sports. Man it’s so time consumingThis week was super busy with all the kids sport activities and coaching. I continued fasting every other day for the most part. I usually fast about 16 hours some days are longer.
Today I weighed in at 264 pounds. Lost 3 pounds last week and a total of 6 pounds lost in two weeks. I feel kind of tired.
My leg work out was a huge struggle yesterday just felt very weak and kind of disappointed on how week my left leg was. But I am hitting the bike for cardio pretty much every other day so that probably effected the workout.
Any advice is always appreciated. I still need to dive farther in the forums to compare to other peoples diet. I am trying to get more fruit and veggies in. I was running low on options at the house went back out today to restock up.
Thanks!
Monday
45 min Cardio 7:00 am
1:00 pm
8 oz chicken
2 cups of string beans
3:30 pm
Apple
5:00 pm
8 oz ground beef
2 cups of string beans
9:30 pm
6oz of ground beef
11:45 pm
Nature valley bar.
Tuesday
External/Internal Rotation on Cables
1x20 10 lbs
1x20 15lbs
Bench Press
1x15 150lbs
1x15 160lbs
1x11 160lbs
1x12 150lbs
Incline Press
1x15 110 lbs
1x8 110 lbs
1x12 100 lbs
1x10 100lbs
Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95
Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Upright row
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Lateral raise
3x20 5 lbs
1x18 5 lbs
1x10 10 lbs
Skull crushers
2-20 50 lbs
1-18 50 lbs
1-17 50 lbs
1-14 60 lbs
Overhead triceps extension
1-15 45 lbs
2-15 55 lbs
2-12 55 lbs
Triceps push downs
1x15 40lbs
1x 14 35lbs
1x 8 35lbs
1x 10 30 lbs
1x 8 30 lbs
6:00am
10 egg whites
9:00am
chobani yogut
12:10pm
Cava chicken wrap
4 pm
Apple
5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.
9:30pm
8 ounces of ground beef
1 cup of string bean.
Wednesday
Fasted till 7:30 p.m.
3:30pm spin bike for 45 min.
7:30 pm.
8 ounces of ground beef
.5 cup of rice
2 cup of broccoli
9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
11:30 p.m
4 oz of turkey
2 slices of wheat bread
Thursday:
4:30 am work out.
Wide grip lat pull down
1x20 85 lbs
1x20 90 lbs
1x20 95 lbs
1x20 100 lbs
1x14 105 lbs
Cable Pull Overs
1x20 30 lbs
2x20 35 lbs
2x20 40 lbs
Machine rows
1x20 80 lbs
2x20 85 lbs
1x20 90 lbs
1x16 95 lbs
Bent over rows
2x15 50 lbs
3x15 60 lbs
Hyperextension till failure
4x15
1x14
Bar bell bicep curls
4x15 40 lbs
1x12 40 lbs
Preacher curls
1x15 40 lbs
1x 15 45
1x15 50 lbs
1x10 50 lbs
1x 11 45 lbs
1x10 40 lbs
Leg raises
1x15
1x14
1x12
1x10
1x6
Heel taps
1x20
3x15
1x11
6:00 am
10-egg whites.
9:30 am
Chobani Greek blueberry yogurt
12:30
4 ounces of baked chicken
1cup of broccoli
4:30
8 ounces of baked chicken
1-1/2 cups broccoli
9:30pm
6 oz of ground beef
1 cup of broccoli
11:30pm
4 oz of turkey
2 slices of wheat bread
Saturday
6:00 AM work out
Leg press
2x15 85lbs
1x15 90lbs
1x15 95bs
1x12 100 lbs
1x8 105lbs
Leg extension
2x15 40 lbs
1x15 45 lbs
1x13 45 lbs
1x9 45 lbs
1x5 45 lbs
Leg curl
1x15 25 lbs
1x8 30 lbs
1x12 25 lbs
1x6 25 lbs
1x4 25 lbs
Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs
Lunges
2x4
Step ups and step down
4x20
Single leg jumps- toll failure
2x10
1x7
1x4
Leg raises
1x15
1x13
1x9
1x7
1x6
Heel taps
3x15
2x13
4:00 pm
6 Steamed crabs (kids birthday party )
8:00 pm
4 oz of ground beef
2 oz of turkey
10:30 pm
Blueberry Chobani yogurt.
Banana
11:30 PM
2 oz of turkey
Sunday:
11AM
45 min cardio
@blueshadow Updates are amazing.......This week was super busy with all the kids sport activities and coaching. I continued fasting every other day for the most part. I usually fast about 16 hours some days are longer.
Today I weighed in at 264 pounds. Lost 3 pounds last week and a total of 6 pounds lost in two weeks. I feel kind of tired.
My leg work out was a huge struggle yesterday just felt very weak and kind of disappointed on how week my left leg was. But I am hitting the bike for cardio pretty much every other day so that probably effected the workout.
Any advice is always appreciated. I still need to dive farther in the forums to compare to other peoples diet. I am trying to get more fruit and veggies in. I was running low on options at the house went back out today to restock up.
Thanks!
Monday
45 min Cardio 7:00 am
1:00 pm
8 oz chicken
2 cups of string beans
3:30 pm
Apple
5:00 pm
8 oz ground beef
2 cups of string beans
9:30 pm
6oz of ground beef
11:45 pm
Nature valley bar.
Tuesday
External/Internal Rotation on Cables
1x20 10 lbs
1x20 15lbs
Bench Press
1x15 150lbs
1x15 160lbs
1x11 160lbs
1x12 150lbs
Incline Press
1x15 110 lbs
1x8 110 lbs
1x12 100 lbs
1x10 100lbs
Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95
Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Upright row
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Lateral raise
3x20 5 lbs
1x18 5 lbs
1x10 10 lbs
Skull crushers
2-20 50 lbs
1-18 50 lbs
1-17 50 lbs
1-14 60 lbs
Overhead triceps extension
1-15 45 lbs
2-15 55 lbs
2-12 55 lbs
Triceps push downs
1x15 40lbs
1x 14 35lbs
1x 8 35lbs
1x 10 30 lbs
1x 8 30 lbs
6:00am
10 egg whites
9:00am
chobani yogut
12:10pm
Cava chicken wrap
4 pm
Apple
5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.
9:30pm
8 ounces of ground beef
1 cup of string bean.
Wednesday
Fasted till 7:30 p.m.
3:30pm spin bike for 45 min.
7:30 pm.
8 ounces of ground beef
.5 cup of rice
2 cup of broccoli
9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
11:30 p.m
4 oz of turkey
2 slices of wheat bread
Thursday:
4:30 am work out.
Wide grip lat pull down
1x20 85 lbs
1x20 90 lbs
1x20 95 lbs
1x20 100 lbs
1x14 105 lbs
Cable Pull Overs
1x20 30 lbs
2x20 35 lbs
2x20 40 lbs
Machine rows
1x20 80 lbs
2x20 85 lbs
1x20 90 lbs
1x16 95 lbs
Bent over rows
2x15 50 lbs
3x15 60 lbs
Hyperextension till failure
4x15
1x14
Bar bell bicep curls
4x15 40 lbs
1x12 40 lbs
Preacher curls
1x15 40 lbs
1x 15 45
1x15 50 lbs
1x10 50 lbs
1x 11 45 lbs
1x10 40 lbs
Leg raises
1x15
1x14
1x12
1x10
1x6
Heel taps
1x20
3x15
1x11
6:00 am
10-egg whites.
9:30 am
Chobani Greek blueberry yogurt
12:30
4 ounces of baked chicken
1cup of broccoli
4:30
8 ounces of baked chicken
1-1/2 cups broccoli
9:30pm
6 oz of ground beef
1 cup of broccoli
11:30pm
4 oz of turkey
2 slices of wheat bread
Saturday
6:00 AM work out
Leg press
2x15 85lbs
1x15 90lbs
1x15 95bs
1x12 100 lbs
1x8 105lbs
Leg extension
2x15 40 lbs
1x15 45 lbs
1x13 45 lbs
1x9 45 lbs
1x5 45 lbs
Leg curl
1x15 25 lbs
1x8 30 lbs
1x12 25 lbs
1x6 25 lbs
1x4 25 lbs
Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs
Lunges
2x4
Step ups and step down
4x20
Single leg jumps- toll failure
2x10
1x7
1x4
Leg raises
1x15
1x13
1x9
1x7
1x6
Heel taps
3x15
2x13
4:00 pm
6 Steamed crabs (kids birthday party )
8:00 pm
4 oz of ground beef
2 oz of turkey
10:30 pm
Blueberry Chobani yogurt.
Banana
11:30 PM
2 oz of turkey
Sunday:
11AM
45 min cardio
@blueshadow13 sleep eating, you mean you waking up eating and not sure you doing it?This week was a Struggle. I did fast mostly on Cardio days.
I had some issues with sleep eating if anyone has experience issue with that please message me.
Felt weak on Monday hitting chest and triceps.
Felt good working out my legs today. I can finally see muscle growing on my
Overall fasting is working okay. I can fast with no problem for 16-17 hours.
I really need time to look at other people diets.
I weighted in today at 263lbs Lost one pound this week. For a total of 7 pounds in 3 week.
Thanks for all the support!
Sunday
7:00pm
8oz of pork
1.5 peas
.5 cup of potatoes
9:00pm
Banana
Blueberry chobani yogurt.
11:30pm
4oz turkey
Monday
7:00A.M.
External/Internal Rotation on Cables 1x20 10 lbs
1x20 15lbs
Bench Press
1x15 150lbs
1x15 160lbs
1x8 160lbs
1x12 140lbs
1x 11 120 lbs
Incline Press
1x15 110 lbs
1x8 110 lbs
1x12 100 lbs
1x15 90lbs
1x11 90lbs
Fly’s
1x15 85 lbs
1x15 90 lbs
1x 15 95 lbs
1x10 100 lbs
Military press
3-15 50lbs
1-12 60lbs
1-10 60 lbs
Upright row
2-15 60lbs
1-12 60lbs
1-10 60 lbs
Lateral raise
3x20 5 lbs
1x18 5 lbs
1x10 10 lbs
Skull crushers
2-20 50 lbs
1-18 50 lbs
1-17 50 lbs
1-14 60 lbs
Overhead triceps extension
1-15 45 lbs
2-15 55 lbs
2-12 55 lbs
Triceps push downs
1x15 40lbs
1x 14 35lbs
1x 8 35lbs
1x 10 30 lbs
1x 8 30 lbs
8:00am
10 egg whites
Orange
10:00am
chobani yogut
1:10pm
8 oz of Chichen
1.5 cups of peas
4 pm
Apple
5:00 pm
8 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.
9:30
4 ounces Turkey
2 slices of wheat bread
11:30
1-slice of pizza
Tuesday:
3:30pm spin bike for 45 min.
7:30 pm.
8 ounces of ground beef
.5 cup of rice
2 cup of broccoli
9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli
Wednesday
6:00 A.M.
Wide grip lat pull down
1x20 85 lbs
1x20 90 lbs
1x20 95 lbs
1x20 100 lbs
1x14 105 lbs
Cable Pull Overs
1x20 30 lbs
2x20 35 lbs
2x20 40 lbs
Machine rows
1x20 80 lbs
1x20 85 lbs
1x15 85 lbs
1x13 85 lbs
1x12 85 lbs
Bent over rows
1x20 50 lbs
3x15 50
1x 12 50
Hyperextension till failure
2x15
1x12
1x9
1x7
Bar bell bicep curls
2x15 40 lbs
1x12 40 lbs
Preacher curls
1x15 40 lbs
1x 15 45
1x15 50 lbs
1x10 50 lbs
1x 11 45 lbs
1x10 40 lbs
Leg raises
1x15
1x14
1x12
1x10
1x6
Heel taps
1x20
3x15
1x11
12:00 PM work lunch
spicey tuna roll
spicy salmon rolll
miso soup
4:30 pm
8 ounces of baked chicken
1-1/2 cups broccoli
9:30pm
6 oz of ground beef
1 cup of broccoli
11:30
4 oz of turkey
2 slices of wheat bread
Thursday
cardio 45 min
12:30
6 oz of chicken
9:00 pm
8 ozGround beef
1.5 cups String beans
11:00 pm
4 oz turkey
2-slices of wheat bread
11:00 pm
4 oz of chicken
Friday
Rest day
1:00 AM ( I hardly remember eating this)
2 slice of pizza
12:00PM
Greek salad with grill chicken
3:00 PM.
Apple
5:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli
7:00 PM
4 chicken nuggets (guilty)
11:00P.M.
4 oz Turkey
Saturday.
Cardio 1 hour
5:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli
11:30
4 oz Turkey
2 slices of wheat bread
Sunday.
8:30 AM
Leg press
2x15 95lbs
2x15 110bs
1x8 110lbs
1x10 95lbs
Leg extension
1x15 40 lbs
2x15 45 lbs
1x14 45 lbs
1x8 45 lbs
1x7 45 lbs
Leg curl
2x15 30 lbs
1x6 30 lbs
1x15 25 lbs
1x8 25 lbs
Calf raises body weight
2x15
1x8
1x4
Lunges
1x10
1x4
Step ups and step down
3x20
Single leg jumps- toll failure
2x9
1x7
1x4
Leg raises
2x15
1x14
1x11
1x9
Heel taps
4x15
1x13