My Body Revival Diary (With Supplement Tracking)

[Storm]

My Body Revival Diary (With Supplement Tracking)

First of Beginning body measurements

6.0 182.0 Pounds Medium Build.
Body Fat % Unknown (? How to calculate)

Pre-revival exercise
Tennis 2 x week
Running 2 x week (1-1 1/2 miles)

My intentions were to lose as much Body fat percentage as possible over the next 6 weeks. To accomplish this I will be doing two things. A high running/swimming exercise routine in the mornings to lose body fat, and a high hypertrophy style lifting campaign nightly in order to define what I already have hidden under all my fat.

Running 4 x week (2-3 miles.)
Walking/Jogging 3 x week (1-2 mile.)

Heavy lifting 4-5 x week (Listed below)
I need some suggestion on his but with my equipment I am limited.

I have an enhanced bench. Has ability to do triceps curls as well as chest pulls from the side.

This is pulled from my excel spreadsheets so it might turn out a little weird.
This is my initial test weight adjusted so they might be low on some parts.

FW-Bench 60 Pounds
Press =A Bar
FW-Bent 60 Pounds
over row Bar
FW-Standing 40 Pounds
Press Bar
FW-Bicep 30 Pounds
Curl Bar
FW-Tricep 10 Pounds
Extension Bar
Lunge 25 Pounds
Per arm
Twisting Continue to Failure
Trunk Curl
FW-Bench 60 Pounds
Press = B Bar
FW-Bench 60 Pounds
Press =C Bar

(Bar is ~25-30 pounds)
Press A-C are for modification of vertical
Bench positioning

Well that’s the just of it. I will included the write up on the supplements in the first days write-up which was yesterday.

As for my diet, three meals total.
~10:30
First I run then get back and have 1 Banana, 1 cup of ice, 1 cup of fat free milk, 1 cup fat free yogurt and 2 scoops of my protein whey powder. (~250 Calories)
~2:30
First I weight train.
Same Thing (~250 Calories)

Dinner consists of a typical well-rounded meal minus a good check of the typical fat. Normally a small amount of chick or lean beef, and some decent vegetables.

Well that’s the plan any suggestions I am really new o this whole thing. If you have read my other post you know that I used to work our a significant amount but never following any diet or standardized regimen or supplements so this as a whole should be very interesting.

Right now I am worried about my caloric intake due to the act that I will be pushing myself so hard. But I can guarantee that can survive on what I am eating but I need to find a more focused diet for weight loss that will not inhibit what muscle growth I do receive.

[Piper]

Good Luck storm.. keep us updated

[cursor]

Hello Storm. You might find some worthwhile information in this post.

[Storm]

Well I am going to borrow the format from some others I have seen hope nobody minds.

Day 1

10:30
Full 3 mile run. Took both my Creatine and L - Glutimine (from now on know as 1/1 mix) exactly 30 minutes before run. Run is straight up hill the first 1 mile 3 minute cool down then down hill the same way back. Its almost 25 degree incline, fast and effective run. Again the 1/1 mix and then 15 minutes later a breakfast shake ingrediants shown above.

Note the mix is doing something, halfway through the run where I would normally just get winded it simply did not happen. I hape the whole last mile home in under 6 minutes.

Cleaned garage after this, had lots of energy for some reason.

Started my workout as shown above
1/1 mix 30 minutes before.
Workout took around 45 minutes. Did not do the chest twists.
Slept 10 hours this night. Never done that before in my life, my stomuch is settling down. No advirse effects with the mix but I do sweat a lot more but I have been drinking 1/3 more water then normal.

Looks good so far. I am way over the creatine dosage for a daily but right on the loading line. Wil keep this up for only the first week.

Tommorow will be light running in the morning 1 mile or 2 very light as I am sore. Also swimming in the ocean for about 1 hour. Very light lifting with a focus on the chest after the swimming.

Also guys I got my calorie's down to ~1000 a day, I can deal with this but I don;t know if it is appropriate for my weight loss vs. Muscle gain. Body fat being the main enemy of my workout.

Got to also find a working ab excersice beyong the twists.

[cursor]

If you're "6.0 182.0 Pounds Medium Build," then 1000 calories just won't cut it—even if you are trying to lose fat. It's way too low. You'll find yourself over-trained in no time flat! Assuming (a total shot in the dark) a 20% bFat, and given your level of activity, you should be consuming more like 2200 select calories per day. Make sure that you get near 150g of protein (given your body type).

Keep in mind that the healthiest way to lose fat is to gain muscle. Don't back off on the weight training.

[Storm]

Guess what curser your defintly right I can back here o post about that. I had a max 800 calorie diet going yesterday. With my activity level thats just way to low. SO what i have done is put myself on a nice healty diet around 2400 calorie which is what I calculated as my correct value to reach my true weightloss target of 165 pounds. this is not going to happen with me doing more and more weights but it did give me a range to shoot for. + I am way over 150g in protien right now thats not a worry. 2nd day posted soon.

[galileo]

*coughripoffcough*

[cursor]

Is there a problem Danugi? :confused:
Did I step on some toes or something?
If so, I certainly apologize.

[cursor]

By the way, Storm, the 2200 calories that I recommended was based on the "rule of thumb" information that I had previously posted here.

Again assuming 182 lbs & 20% bFat:
146 lbs lean body mass

Add a 0 to the end gives you 1460
Add 3x146 and you get 1898 for a sedentary person
Using an activity factor of 1.5 results in 2847
Knocking off 400–500 for fat reduction purposes leaves you about 2200 calories per day

The recommendation of about 150g of protein stems from the generally recognized prescription of 1g of quality protein for each pound of lean body mass.

Try it for a couple of weeks, monitor your progress (using calipers and/or tape measure), then adjust the caloric intake accordingly.

Good luck

[galileo]

Originally posted by cursor
Is there a problem Danugi? :confused:
Did I step on some toes or something?
If so, I certainly apologize.

No, Storm ripped off my journal title. "My Body Revival..." etc

[Storm]

Sorry I stepped on your toes, but it was the first creative title I saw when I stated visiting the board, told you guys I would have to steal ideas. I don't have enough experience to come up with my own yet.

As for the calorie intake I used the body building book that I use to check my to find the correct value caloric value it was much less involved then what you just did. All I did was plug in the numbers and go fro there. Yours seems much more indepth. I still have a lot to learn and little time to learn it in but I will get there at some point.

[Piper]

Nugi.... I don't see a copyright on it?

And besides... imitation is the best form of flattery... take it as a compliment!

[galileo]

I rock, I know.

[Piper]

Yeah Yeah... you just keep tellin yourself that... we just might believe it someday

[galileo]

Give me one year!