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Old 08-17-2016, 07:08 PM   #1
awz50
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Default awz50s Diet/workout and Progress

So I am starting a diet and workout program. Which I will be tracking here

Here is a little background info first, I am Male, 6"1 182 pounds and in my early 20s. I have always been on the more fit side, more lean then pure "beefy" muscle. I lift weights now, and run once in a while on the treadmill but never have been able to commit to a steady workout and routine.

So along with a friend who is moving out to AZ with me, we will be trying a diet and workout program to see the results over the next 3 months. Here is the breakdown of it.

Diet


First the restrictions:

No Candy
No Soda
No Fatty Ice Cream (Ben&Jerrys, Hershey"s, ETC)
No Chips
No non light beer
No Greasy fast food type crap
Fat Free Milk
Organic Fruits and Vegetable

Now the eating pattern

I am not going to breakdown every single meal. If you want to know you can PM Me.

But I will share the Nutrition Facts

Monday

Calories 1,835
Total Fat 65 G
Total Carbs 135 G
Protein `185 G

Tuesday

Calories 1,870
Total Fat 60 G
Total Carbs 145 G
Protein 190 G

Wednesday

Calories 1,1900
Total Fat 55 G
Total Carbs 160 G
Protein 180 G

Thursday

Calories 1,850
Total Fat 75 G
Total Carbs 130 G
Protein 165 G

Friday

Calories 1,915
Total Fat 65 G
Total Carbs 145 G
Protein 195 G

Saturday

Calories 2000
Total Fat 70 G
Total Carbs 170 G
Protein 180 G

Sunday (This is my CHEAT day)

Calories 2500
Total Fat 75 G
Total Carbs 255 G
Protein 160 G


Workout


Again nobody wants to read over, the list of workouts but If you want to know PM me

Instead I will be just update the next box with stats and days


So lets see how this goes
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Old 08-17-2016, 07:09 PM   #2
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Reserved for progress.

- Success day stuck to my workout/ running




Day 1 8/18 Thursday Full Body



Day 2 8/19 Friday Rest (Running 2 Miles)

I actually ran 3.2 miles which felt great

Day 3 8/20 Saturday Full Body

Day 4 8/21 Sunday Rest (Running 2 Miles)

Day 5 8/22 Monday MOVING DAY TO AZ!!

Day 6 8/23 Tuesday Full Body

Day 7 8/24 Wednesday Rest
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Last edited by awz50; 08-19-2016 at 09:56 PM.
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Old 08-17-2016, 07:19 PM   #3
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I try to stay in shape, and am doing okay. One thing I recommend is doing a mud run. I did one, and it was so FUN. Normally I hate running, but I had a ton of fun running in the mud. Good luck!
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Old 08-17-2016, 07:27 PM   #4
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You should boost them up to around 2500 calories on average per day! If you're going to be active (and happen to be lean already) then your body should be taking in more calories per day. Obviously not a trainer or doctor, but I would assume most research would be in line with what I stated above.
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Old 08-17-2016, 07:28 PM   #5
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Saturday: 20min sprints, 1hr basketball, 45 min legs
Sunday: upper body, 1 HR basketball
Monday: 1hr legs, 6 mile bicycle
Tuesday: upper body, 5 mile run
Wednesday: core, shoulders, 2 mile bike
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Old 08-17-2016, 07:36 PM   #6
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I am in shape.

Round is a shape.
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Old 08-17-2016, 07:45 PM   #7
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Quote:
Originally Posted by tribetown View Post
I try to stay in shape, and am doing okay. One thing I recommend is doing a mud run. I did one, and it was so FUN. Normally I hate running, but I had a ton of fun running in the mud. Good luck!
Mud Run, I have never heard of one. I will look it up

Quote:
Originally Posted by ronaldo943 View Post
You should boost them up to around 2500 calories on average per day! If you're going to be active (and happen to be lean already) then your body should be taking in more calories per day. Obviously not a trainer or doctor, but I would assume most research would be in line with what I stated above.
That looks to be a good idea, I was looking into lean workouts thats why I looked at these amounts of calories. I guess to build muscle I would need more take in for calories

Quote:
Originally Posted by Bars and Bar View Post
Saturday: 20min sprints, 1hr basketball, 45 min legs
Sunday: upper body, 1 HR basketball
Monday: 1hr legs, 6 mile bicycle
Tuesday: upper body, 5 mile run
Wednesday: core, shoulders, 2 mile bike
The basketball looks like an awesome idea. I love playing and it would be fun to have that as an activity

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I am in shape.

Round is a shape.
Round is a lovable shape
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Old 08-17-2016, 07:48 PM   #8
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Do it for the fat guys.

I've been sneaking home some Ben and Jerry's 3 times a week.
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Old 08-17-2016, 07:55 PM   #9
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Quote:
Originally Posted by IronMonkey415 View Post
Do it for the fat guys.

I've been sneaking home some Ben and Jerry's 3 times a week.
I found out that Ben and Jerry is terrible for you...so sad
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Old 08-17-2016, 08:01 PM   #10
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Here is how I track things. I bought a Garmin Vivoactive HR and this is what my last week looked like:



It is a pretty nifty little device. To get more accurate heart rate readings while strength training, get a chest strap (which does work with the Vivoactive). Combine it with Myfitnesspal and it takes a lot of the guess work out of tracking how many calories you have to work with.

The app and website give you some pretty cool details. If you want any more info, let me know.
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Old 08-17-2016, 08:03 PM   #11
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why do you need to diet at 182? I'm 6'2" and when I was 190 I looked like a skeleton
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Old 08-17-2016, 08:06 PM   #12
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Quote:
Originally Posted by gatordeve86 View Post
why do you need to diet at 182? I'm 6'2" and when I was 190 I looked like a skeleton
Diet meaning healthy eating, I do not want to lose weight my goal is to tone and add.
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Old 08-17-2016, 08:13 PM   #13
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Atta boy. Way to get started. This was my workout this morning.

Just remember if you happen to cheat one day it's not the end of the world. Get back to it the next day.





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Old 08-17-2016, 08:41 PM   #14
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Quote:
Originally Posted by awz50 View Post
Diet meaning healthy eating, I do not want to lose weight my goal is to tone and add.
ahh gotcha.. good luck
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Old 08-17-2016, 10:22 PM   #15
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Good luck!!
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Old 08-17-2016, 10:30 PM   #16
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Have fun. I'm 6' 1" ish and at my most have been 185 (actually a couple months ago). I mow yards for a living so that helps a lot. My lowest I've ever been is 160. That's like no fat. I'm probably at 165-170 now. I do yoga, Pilates, hit the gym, do Zumba, jump in the steam room, take Epsom salt baths, drink water and almond milk exclusively (may have a soda once a blue moon), get smoothies from a local place, like eating raw food but will have $1 cheeseburger at times, McDonald's fries etc. I do all this merely to make life a little bit easier. Things are naturally hard in general right? It seems to be working fine overall. I used to be real big into delving into the details about health but once you're about to hit 38, for me at least, I just tend to "go with the flow" and keep it all simple. Needless to say I loooooove living with variety and trying new stuff that creates improvement. And the last few years I've thankfully learned how to be easy and balanced with how I view/handle myself. When you can enjoy your own company and constantly laugh at the things you do, miracles indeed start happening.

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Old 08-17-2016, 10:32 PM   #17
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I'm real big into running so I'll be keeping an eye on this thread. Good luck with it all, rooting for ya!
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Old 08-18-2016, 06:39 PM   #18
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Quote:
Originally Posted by jewcer2k5 View Post
Atta boy. Way to get started. This was my workout this morning.

Just remember if you happen to cheat one day it's not the end of the world. Get back to it the next day.





Sent from my iPhone using Tapatalk
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Old 08-18-2016, 08:34 PM   #19
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Old 08-19-2016, 09:48 PM   #20
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Good luck!

Starting to get back in shape myself
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