My quest to being lean again.

[douglas bias]

My name is douglas, i am 27 220lbs about 71 inches tall. My goal is to either weigh 200lbs or have a 15% body fat using the Marine Corp way of checking body fat. I will start posting my workouts Monday and my food log.

[Arien Malec]

Welcome, Douglas. Your goals are totally achievable. What's your dietary and training approach?

[douglas bias]

Dietary

Appreciate it Arien. My dietary approach is basically to restrict as many calories as possible with out hindering my work outs. I am also just overhaulin what i eat and how much i eat in one sitting. For instance today i had half a cup of oatmeal with a bannana for breakfest. For a pre work out i supplemented a protein shake. For my lunch/snack i have turkey sandwich with 1 slice of bread and american cheese with mustard. Later on will eat my celery and dip it in a table spoon of peanut butter. For dinner i plan on eating 2 talipia fillets and maybe a small amout of wheat rice.

Training

Arien this morning i ran 4 miles slow pace. At 12:00 i plan on working out my chest lighter weight with 15 to 10 reps prob 3 sets. When i do around 4 to 5 excercises i most likely will jump on the treadmill and do sprints at 10mph for 2 miles with rest in between quarter miles.

[douglas bias]

July 11, 2011

CHEST
INCLINE DUMBBELLS
60X15
70X12
75X8
DECLINE DUMBBELLS
65X12
70X10
70X10

INCLINE CABLE ROWS
15X12
17.5X12
17.510

DECLINE ROWS
17.5X15
20X12
20X10

REGULAR PUSHUPS
1X12
1X10
1X10


CARDIO
RAN 4 MILES ON ROAD SLOW PACE

AFTER CHEST WORK OUT SPRINTED
4 QUARTER MILE SPRINTS ON
TREADMILL SPEED ANYWHERE FROM
8.5 MPH TO 10 MPH

[Arien Malec]

Douglas: I'd read Lyle McDonald and Markin Berhkan -- both of them have lots of free material to read.

Quick feedback:

1) More protein. I assume you want to maintain lean mass and drop fat. Protein is protein sparing -- you need more of it. Protein will also help with hunger, etc. Aim for about 170g protein (lean mass in g)
2) I'd recommend tracking total calories and total protein intake for a while. Weighing and measuring is a PITA, but essential to know what's going in. Aim for about 2500 calories/day (cutting about 500 calories/day off maintenance)
3) I'd prefer a simple whole body approach to weight training: Starting Strength, for example, three x week.
4) weight training + running + sprinting on caloric deprivation will hit you hard. I'd recommend starting with walking as your primary cardio method, and only add additional work in as you prove it's not killing strength...

[douglas bias]

I will check them both out. I appreciate the pointers i most def need to supplement more protein. How many shakes do you suggest? I am thinking about 3? Unfortuantly due to the size of my gym i find it easier to work 1 body part a day. I am stationed here in Yuma Arizona and the gym is way crowded due to the heat outside not many people are working out in this heat. I plan on doing full body work outs once it cools down a bit. As for walking for cardio i dont think thats for me, considering i am a Marine and walking does fly in this cult lol.. Today i just wanted to hit cardio a little more then usual. Tomomorow i plan on doing a hike called telegraph pass its challenging and should keep my heart rate going pretty good!

[douglas bias]

ARMS

July 12, 2011

PULL UPS
2 sets of 10

SKULL CRUSHERS
60x15
70x15
80x10

HAMMER CURLS
30X15
35X12
35X10

CABLE TRIANGLE PULL DOWNS
50X20
65X15
72.5X10

STRAIGHT BAR CABLE CURLS
30X15
35X12
42.5X10

CARDIO
5 QUARTER MILE SPRINTS ANYWHERE FROM 8.5MPH TO 10.0MPH

[douglas bias]

July 13,2011

20 minutes of as many rounds doing

5 pull ups
10 push ups
15 air squats.

I only completed 9 rounds. I expected to do 10 or more. My body feels a little wore down plus i am hung over! you live and learn i guess!

[douglas bias]

July 18, 2011

Chest

Barbell bench press

185x15
195x10
195x5

Incline bench press

145x10
155x8
155x8

Decline bench press

155x10
155x10
155x8

Hammer strength lateral

90x15
110x12
120x10

Cardio
ran 5 miles at 0500 slow pace prob around a 9 min mile pace.

cardio after work out 6 quarter mile sprints.