My name is Nick Palmer, and I decided to keep a workout journal
to help keep me motivated, and let you all see what I am doing.
To start I will give you a brief overview of me. I am 17 years old, and I am a senior in high school. I workout nearly everyday. I have a weight training
class in school, and I am also part of my schools power lifting club. I play baseball, and I am obsessed with cars.
Now, for my physical goals. I am fairly strong for my size and age. My biggest goal is to lose the extra fat that I dont need. I am currently 5'9", 183lbs, and have 15.9 % body fat. I have been as low as 167lbs, and 11% body fat, but I started bulking up for power lifting in around the end of september. My goal is to get my weight down to 170lbs and my body fat down to between 7-8% without losing strength. To do this I will be changing my current workout program, start running regularly, and diet right.
Now, here is my workout program for the next few months.
Monday - Chest / Bicep
Tuesday - Legs / Abs(actual workout w/ weights)
Wednesday - Back / Tricep
Thursday - Chest
Friday - Shoulders / Bicep
*I will do an ab workout everyday, but not with weights
My running schedule will look like this:
Monday - 2 mile Jog
Tuedsay - Off Day because of leg workout
Wednesday - 50 meter sprints (10)
Thursday - 2 mile jog
Friday - 800 Meter sprints (3)
I have power lifting competitions on most saturdays, and sunday I have baseball practice, so I wont have an actual workout or running schedule for those days.
My diet will be a basic layout of 5 meals a day, every 3 hours, Im not going to eat the exact same thing everyday, that gets too boring, but I will list a few of the things that I will be eating.
I would like to note that I got the idea for this meal plan from another member of this site, thanks Cursor
1st meal - Egg whites (4)
- Toast (1 slice)
- Oatmeal (1/2 cup, or 1 packet)
- Some type of fruit
2nd meal - Milkshake
(optional Myoplex, or creatine powder)
3rd meal - Sandwich ect.
- Some type of meat
- Some type of cheese
- Mustard / Miracle Whip
4th Meal - Tuna Something
- 1 can of tuna fish, drained
- Miracle whip
- Some type of vegetable
5th Meal - Dinner
- One serving of Meat
- Rice / Potato
Things that I will stay away from are Ice Cream, Fast Food, Chips, Candy, Pop, Coffee, Unnatural Juices, Cake / Pie, Grease, Pizza, Cookies.
I will post as often as I can with as much info as I can. I hope what I am doing will help some of you out there.