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Just a little introduction about myself before I get into specifics about my current training, dieting and supplement use. This is my first log. I used to be fit in my early 20’s then life happened. I have a family with 4 kids and a supportive wife. I help coach two soccer teams. I had a knee replacement in December 2023 that I am still recovering from. I work for an engineering firm where I sit all day. I’m looking for help and guidance through this Journey.
LETS GO!
My plan is to loose body fat.
I would like to eventually get down to 215 LBS
MY MEASUREMENTS! (currently)
Age 34
Height 6ft
Body Weight 270
NUTRITION!!!
This is my current meal plan, specially designed for myself which is adjusted each month. For my protein sources I rotate between ground turkey breast, chicken breast, lean ground beef and beef. For my carbohydrate most of the time is Jasmine rice.
I have a cup of broccoli, cauliflower and beans in any 2 or 3 of my meals. For dinner it is usually whatever the wife cooks but I will portion it out. I do need help and advice on what to eat when.
MACRONUTRIENT TOTALS
PROTEIN- 307 grams
CARBOHYDRATES- 138 grams
FATS- 72 grams
Meal Breakdown:
My meals are consistent.
My days usually consist of the following:
4:00 -5:30 A.M.
10 – egg whites
P: 36g
F: .06g
C: 6G
7:00 A.M.
2-scoops of ISO100 Whey protein
P: 50g
F: 0g
C: 2g
12:00 P.M.
8 ounces of lean ground beef or chicken with 1 cup of veggies
P: 56-72g
F: 8-16g
C: 5.8
4:30 P.M.
2 scoops of ISO100 Whey protein
P: 50g
F: 0g
C: 2g
6:30 P.M.
Whatever the wife cooks
8 ounces of meet usually 1 cup of rice and 1 cup of veggies
P: 56-72g
F: 8-16g
C: 50g
8:30 P.M.
4 oz of turkey with wheat bread
P: 27g
F: 3g
C: 72g
SUPPLEMENTS!!!
multivitamin
Fish oil
Vitamin D3 + K2
TRAINING
I do a rotation of the following:
Cardio 45 min on a spin bike
Chest/shoulders/triceps :
External/Internal Rotation on Cables 2x20
Bench Press 4x12-15
Incline Press 4x12-15
Fly’s 4 x 12-15
Military press 4x12-15
Skull crushers 4x15
Overhead triceps extension 4X 12-15
Triceps push downs till failure.
Cardio 45 min on a spin bike
Back/biceps (I really struggle with activating the muscles in my back so I started doing higher reps)
Wide grip lat pull down 5x20
Cable Pull Overs 5x20
Machine rows 5x20
Bent over rows 5x12-15
Hyperextension 4x15-till failure
Bar bell bicep curls 5x12-15
Preacher curls 4x15 till failure
Cardio 45 min on a spin bike
Legs. Is a struggle. I am still working on getting strength in my left leg. All my leg exercises I do single legged due to the replacement and how weak my left leg is. Mot the work out I do till failure of my left leg.
Leg press 4x15
Leg extension 4x115
Leg curl 4x15
Lunges - as many as I can sets of 10
Step ups and step down – as many as I can sets of 10
Single leg jumps- toll failure
I usually train 5 to 6 times a week. It depends on my family and soccer schedules. Most mornings I wake up at 4 A.M. eat, then go to the gym. I do core work outs but minimal. I am least motivated to do them. On the spin bike I always follow a cycling video. I do have issue with night time hunger where I will eat a nature valley bar every now and then. Any Advice is greatly appreciated.
This is my log.
Thanks!
LETS GO!
My plan is to loose body fat.
I would like to eventually get down to 215 LBS
MY MEASUREMENTS! (currently)
Age 34
Height 6ft
Body Weight 270
NUTRITION!!!
This is my current meal plan, specially designed for myself which is adjusted each month. For my protein sources I rotate between ground turkey breast, chicken breast, lean ground beef and beef. For my carbohydrate most of the time is Jasmine rice.
I have a cup of broccoli, cauliflower and beans in any 2 or 3 of my meals. For dinner it is usually whatever the wife cooks but I will portion it out. I do need help and advice on what to eat when.
MACRONUTRIENT TOTALS
PROTEIN- 307 grams
CARBOHYDRATES- 138 grams
FATS- 72 grams
Meal Breakdown:
My meals are consistent.
My days usually consist of the following:
4:00 -5:30 A.M.
10 – egg whites
P: 36g
F: .06g
C: 6G
7:00 A.M.
2-scoops of ISO100 Whey protein
P: 50g
F: 0g
C: 2g
12:00 P.M.
8 ounces of lean ground beef or chicken with 1 cup of veggies
P: 56-72g
F: 8-16g
C: 5.8
4:30 P.M.
2 scoops of ISO100 Whey protein
P: 50g
F: 0g
C: 2g
6:30 P.M.
Whatever the wife cooks
8 ounces of meet usually 1 cup of rice and 1 cup of veggies
P: 56-72g
F: 8-16g
C: 50g
8:30 P.M.
4 oz of turkey with wheat bread
P: 27g
F: 3g
C: 72g
SUPPLEMENTS!!!
multivitamin
Fish oil
Vitamin D3 + K2
TRAINING
I do a rotation of the following:
Cardio 45 min on a spin bike
Chest/shoulders/triceps :
External/Internal Rotation on Cables 2x20
Bench Press 4x12-15
Incline Press 4x12-15
Fly’s 4 x 12-15
Military press 4x12-15
Skull crushers 4x15
Overhead triceps extension 4X 12-15
Triceps push downs till failure.
Cardio 45 min on a spin bike
Back/biceps (I really struggle with activating the muscles in my back so I started doing higher reps)
Wide grip lat pull down 5x20
Cable Pull Overs 5x20
Machine rows 5x20
Bent over rows 5x12-15
Hyperextension 4x15-till failure
Bar bell bicep curls 5x12-15
Preacher curls 4x15 till failure
Cardio 45 min on a spin bike
Legs. Is a struggle. I am still working on getting strength in my left leg. All my leg exercises I do single legged due to the replacement and how weak my left leg is. Mot the work out I do till failure of my left leg.
Leg press 4x15
Leg extension 4x115
Leg curl 4x15
Lunges - as many as I can sets of 10
Step ups and step down – as many as I can sets of 10
Single leg jumps- toll failure
I usually train 5 to 6 times a week. It depends on my family and soccer schedules. Most mornings I wake up at 4 A.M. eat, then go to the gym. I do core work outs but minimal. I am least motivated to do them. On the spin bike I always follow a cycling video. I do have issue with night time hunger where I will eat a nature valley bar every now and then. Any Advice is greatly appreciated.
This is my log.
Thanks!
)
