After reading guys posting about what they do I decided to write my own journal on here. Basically I'll give you guys an idea of what I'm doing, but won't update on a daily basis just monthly basis or so.
On Sunday's I run for about 2 to 3 miles (1st mile 9 minute pace) (I **** the bed after the 1st mile and usually go at about an 11 minute pace afterwards).
On Tuesday I focus on back, chest and legs, it consists of the following:
All exercises I do between 8-10 reps
4 sets of incline bench 185
4 sets of flat bench 185
4 sets of decline bench 185
4 sets high cable cross over 40 pounds each side
4 sets of barbell rows 100
4 sets of wide grip lat pull downs 100
4 sets of dumb bell pull over 30
4 sets dumb bell squats 70
4 sets of calf raises on smith machine 200
Wednesday I focus on sprint drills where I do 10 sets of sprints on the resets I do high knees for my rest time.
Friday I focus on bicep, tricep and shoulders, it consists of the following:
All exercises I do 10 reps
4 sets of dips own body weight (217)
4 sets of rope press down 140
4 sets of incline skull crusher 80
4 sets of side lateral raise 25
4 sets of dumb bell shrugs 75 to 85
4 sets of Arnold press 40
4 sets of incline dumb bell curl (35 2 sets 30 1 set and 25 1 set) hate it
4 sets of dumb bell curl 50
4 sets of dumb bell concentration 30
Saturday I focus on burpies, jumps, push ups, different ab exercises, planks, high knees and I do 5 sets of all these.
This is my diet on most days. I use myfitnesspal.com to keep track but this is what my meals consists of almost everyday. I add variation to the meals some days, but for the most part stick to my caloric intake of under 2000.
Breakfast 3 meals
2 x Oatmeals from Mcdonalds 290 calories, each 58 carbs, 5 fat, 5 protein, 160 sodium and 32 sugar. (eat one at 8 am and the other at 11)
Pro Complete - Chocolate (taste fantastic) 203 calories, 4 carbs, 3 fat, 40 protein, 45 sodium and 0 sugar I drink this at (5 am before my runs)
Lunch 1 meal
On this one it depends on my mood, but I will always grab either a Roast Beef Sandwich, Ham Sandwich or Steak and Cheese on Wheat Bread no cheese (when I do Roast Beef or Ham) 6 inch sub. (I eat this around 2:20 pm)
Ham Sandwich - 315 calories, 52 carbs, 5 fat, 18 protein, 1010 sodium, 4 sugar
Roast Beef Sandwich - 420 calories, 47 carbs, 15 fat, 26 protein, 1180 sodium, 7 sugar
Philly Cheese Steak - 430 calories, 54 carbs, 10 fat, 27 protein, 990 sodium and 11 sugar
Dinner 2 meals
I eat this right as soon as I get home from work at around 6:30 pm the protein shake I drink around 8:00 pm
Maruchan - Instant Ramen Noodle Cup Shrimp Flavored
290 Calories, 39 carbs, 12 fat, 7 protein, 1120 sodium, 2 sugar
Pro Complete - Chocolate (taste fantastic) 203 calories, 4 carbs, 3 fat, 40 protein, 45 sodium and 0 sugar
This is currently what I'm eating for weight loss, I have lost about 15 pounds in the span of 1 months 2 weeks. I've always lifted, not as intense but with heavier weights and fewer reps and decided to change things up and go back to basics. I plan to revise my diet once I hit my goal of 200 pounds from there my focus will go in slowly weaning out the rest of my fat into lean muscle.
Let me know what you guys think.
Edit: had to edit the McD informational stuff, I inadvertently times it by two since I stated I ate two of these per day. I also put in the calories of one so this may have confused some of you, my bad.
On Sunday's I run for about 2 to 3 miles (1st mile 9 minute pace) (I **** the bed after the 1st mile and usually go at about an 11 minute pace afterwards).
On Tuesday I focus on back, chest and legs, it consists of the following:
All exercises I do between 8-10 reps
4 sets of incline bench 185
4 sets of flat bench 185
4 sets of decline bench 185
4 sets high cable cross over 40 pounds each side
4 sets of barbell rows 100
4 sets of wide grip lat pull downs 100
4 sets of dumb bell pull over 30
4 sets dumb bell squats 70
4 sets of calf raises on smith machine 200
Wednesday I focus on sprint drills where I do 10 sets of sprints on the resets I do high knees for my rest time.
Friday I focus on bicep, tricep and shoulders, it consists of the following:
All exercises I do 10 reps
4 sets of dips own body weight (217)
4 sets of rope press down 140
4 sets of incline skull crusher 80
4 sets of side lateral raise 25
4 sets of dumb bell shrugs 75 to 85
4 sets of Arnold press 40
4 sets of incline dumb bell curl (35 2 sets 30 1 set and 25 1 set) hate it
4 sets of dumb bell curl 50
4 sets of dumb bell concentration 30
Saturday I focus on burpies, jumps, push ups, different ab exercises, planks, high knees and I do 5 sets of all these.
This is my diet on most days. I use myfitnesspal.com to keep track but this is what my meals consists of almost everyday. I add variation to the meals some days, but for the most part stick to my caloric intake of under 2000.
Breakfast 3 meals
2 x Oatmeals from Mcdonalds 290 calories, each 58 carbs, 5 fat, 5 protein, 160 sodium and 32 sugar. (eat one at 8 am and the other at 11)
Pro Complete - Chocolate (taste fantastic) 203 calories, 4 carbs, 3 fat, 40 protein, 45 sodium and 0 sugar I drink this at (5 am before my runs)
Lunch 1 meal
On this one it depends on my mood, but I will always grab either a Roast Beef Sandwich, Ham Sandwich or Steak and Cheese on Wheat Bread no cheese (when I do Roast Beef or Ham) 6 inch sub. (I eat this around 2:20 pm)
Ham Sandwich - 315 calories, 52 carbs, 5 fat, 18 protein, 1010 sodium, 4 sugar
Roast Beef Sandwich - 420 calories, 47 carbs, 15 fat, 26 protein, 1180 sodium, 7 sugar
Philly Cheese Steak - 430 calories, 54 carbs, 10 fat, 27 protein, 990 sodium and 11 sugar
Dinner 2 meals
I eat this right as soon as I get home from work at around 6:30 pm the protein shake I drink around 8:00 pm
Maruchan - Instant Ramen Noodle Cup Shrimp Flavored
290 Calories, 39 carbs, 12 fat, 7 protein, 1120 sodium, 2 sugar
Pro Complete - Chocolate (taste fantastic) 203 calories, 4 carbs, 3 fat, 40 protein, 45 sodium and 0 sugar
This is currently what I'm eating for weight loss, I have lost about 15 pounds in the span of 1 months 2 weeks. I've always lifted, not as intense but with heavier weights and fewer reps and decided to change things up and go back to basics. I plan to revise my diet once I hit my goal of 200 pounds from there my focus will go in slowly weaning out the rest of my fat into lean muscle.
Let me know what you guys think.
Edit: had to edit the McD informational stuff, I inadvertently times it by two since I stated I ate two of these per day. I also put in the calories of one so this may have confused some of you, my bad.
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