on to 15% body fat!

[fengalon]

Starting May 26th (M), watch this space. I'll put an end to that extra 10% of body fat. (By the way, thanks to cursor for the following meal breakdown.)
~ fengalon

target stats
112 lbs scale weight
025% body fat
030 lbs fat
090 lbs lean body mass

target stats
112 lbs scale weight
015% body fat
017 lbs fat
095 lbs lean body mass

That would represent a fat loss of 13 lbs and a 5 lbs muscle increase.
__________

1600 calorie meal plan

6-meal distribution
volume & macronutrient balance — graphical
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
[____w o r k o u t____]
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

n protein
n carbohydrate
n fat

6-meal distribution
volume & macronutrient balance — numerical
meal 1 – 22p 46c 05f = 320 calories
[____w o r k o u t____]
meal 2 – 22p 46c 05f = 320 calories
meal 3 – 22p 22c 09f = 256 calories
meal 4 – 22p 22c 09f = 256 calories
meal 5 – 22p 22c 09f = 256 calories
meal 6 – 22p 10c 07f = 192 calories
__________

edit in progress: pictures (in one-month intervals)

[fengalon]

Workout Routine (3-day split)

day 1: A – chest & shoulders
chest press, barbell (inclined)
chest flye, dumbbell (lying)
shoulder press, dumbbell (seated)
shoulder raise, dumbbell (standing)
shoulder reverse flye, dumbbell (lying)
abs | 2
intense cardio
day 2: r e s t
day 3: B – back, traps & triceps
lat pull-down, cable (seated)
back row, cable (seated)
triceps extension, dumbbell (lying)
triceps press, zbar (lying)
traps shrug (standing)
abs | 2
intense cardio
day 4: r e s t
day 5: C –quadriceps, hamstrings, biceps & calves
quadriceps squat, barbell (standing)
hamstrings deadlift, barbell (standing, stiff-leg)
biceps curl, zbar (standing)
biceps curl, alternating dumbbell (seated)
calf raise, dumbbell
abs | 2
intense cardio
day 6: r e s t
day 7: r e s t

[fengalon]

May 26, 2003 - Monday

I woke up today and was pumped up to start working out again. It's been almost a month since I last had a real workout and I don't know how my body will respond to that.

I just had my pre-workout meal -- yummy! I'm scheduled to go to the gym in an hour and fifteen.

. . . later . . .

A – chest & shoulders
85 lbs -- chest press, barbell (inclined) 3 x 7–9 rep range
12 lbs -- chest flye, dumbbell (lying) 3 x 10-12 rep range *
12 lbs -- shoulder press, dumbbell (seated) 3 x 10-12 rep range *
12 lbs -- shoulder raise, dumbbell (standing) 3 x 7-9 rep range
10 lbs -- shoulder reverse flye, dumbbell (lying) 3 x 10-12 rep range *
08 lbs -- abs (cursor-style) - 10 reps
* up weight for next workout

Didn't get to do cardio today.... too many people at the gym!

[cursor]

Nice, structured approach! Do you think that it just might be too much shoulder work?

[fengalon]

You think so? I had originally planned to do 3 sets in the 7-9 rep range, but I had no idea how much weight I should start with. This is the first time for me to actually lift. Prior to this, I've been doing tons of reps using light-weight, like 3lb dumbbells. So, I just guessed and picked up 12lb dumbells that I thought would overload my shoulders within 7-9 reps. After 9 reps, I thought, "Oops, too light." I will try the 15lb dumbells next week. What do you think?

My chest and shoulders were sore that night, but the soreness in my shoulders died down. My chest is still sore, though, and that's understandable, because I've never used the bench press machine before.

[fengalon]

May 28, 2003 - Wednesday

I won't be able to make it to the gym today, so I will have to make do with the dumbbells I have here at home. Reason being, I went to the dermatologist yesterday, got a 2-hour treatment, and came out with dots on my face. I thought, "There's no way I'm going out like this!" . . . Yeah, I have my pride, too. Doc said I shouldn't sweat on my face, too. So that means no treadmill or bike today. Damn. This week is turning out to be a trial week of sorts.

. . . later . . .

B – back, traps & triceps
14lbs -- Dumbbell Lying Row -- 3 x 13-15 rep range*
20lbs -- Bent-Over Row -- 3 x 10-12 rep range*
10lbs -- Triceps Extension, Dumbbells -- 3 x 10-12 rep range*
10lbs -- Dumbbell Kickback -- 3 x 10-12 rep range*
14lbs -- Traps Shrug, Dumbbells -- 3 x 18-20 rep range*
10 lbs -- abs (cursor-style) - 10 reps
* up weight for next workout

Also experimented on a post-workout shake today. Tastes like crap!

[fengalon]

May 30, 2003 -- Friday

Wounds haven't fully healed yet. I will need to make use of the resources I have here at home. Hopefully I'll be able to go to the gym again by Monday.

. . . later . . .

C –quadriceps, hamstrings, biceps & calves
14lbs -- Dumbbell Squat -- 3 x 13-15 rep range*
16lbs -- Dumbbell Straight Leg Deadlift -- 3 x 13-15 rep range*
14lbs -- Dumbbell Biceps Curl -- 3 x 7-9 rep range (got this one right!)
16lbs -- Dumbbell Calf Raise -- 3 x 13-15 rep range*
10lbs -- abs (cursor-style) - 10 reps
weights are pounds per dumbbell
* up weight for next workout

I don't like squats. I don't think I ever did and I don't think I ever will. I think I'll stick to the leg press.
No cardio again today. I will start implementing cardio into my workouts on Monday, next week.

Well, that's it for week 1. Turns out I did a lot of things wrong in terms of weight selection and skipping my entire cardio workout for the week. On the other hand, I believe I've been doing a great job sticking to my diet plan. I've been eating clean and balanced meals all throughout following the breakdown laid out in my first post. No hunger pangs either.

By next week I hope to get everything else under control.

[fengalon]

June 2, 2003 - Monday

It was great! I had the gym all to myself! Well, not really. But there were much less people at noontime than at 7am, that's for sure. I think I'll be going at this time from now on.

A - chest & shoulders
100 lbsX -- chest press, barbell -- 3 x 7-9 rep range
15 lbsX -- chest flye, dumbbell (lying) -- 3 x 10-12 rep range *
15 lbsX -- shoulder press, dumbbell (seated) 3 x 7-9 rep range
12 lbs -- shoulder raise, dumbbell (standing) 3 x 7-9 rep range
10 lbs -- Lever Seated Rear Lateral Raise 3 x 10-12 rep range *
10 lbs -- abs (cursor-style) - 10 reps
* up weight for next workout
X weight increased since last workout

Cardio
Ran for 15 minutes on the treadmill.

[fengalon]

June 4, 2003 - Wednesday

Starting to see some definition, especially in my shoulders. Progress is inspiring.

. . . later . . .

B – back, traps & triceps
55lbs -- Lat Pulldown -- 3 x 7-9 rep range
25lbsX -- Bent-Over Row -- 3 x 7-9 rep range*
12lbsX -- Triceps Extension, Dumbbells -- 3 x 7-9 rep range*
12lbsX -- Dumbbell Kickback -- 3 x 7-9 rep range
20lbsX -- Traps Shrug, Dumbbells -- 3 x 7-9 rep range*
* up weight for next workout
X weight increased since last workout

Cardio
15 minutes on the stationary bike.

[cursor]

Have you considered substituting a more effective alternative to the kick-back exercise, like the cable triceps pushdown?

[fengalon]

Yup, I should switch. I just read one of Maxima's posts regarding kickbacks not being very efficient. Thanks.

[fengalon]

June 6, 2003 - Friday

It's a leg day!

C -- quadriceps, hamstrings, biceps & calves
80lbsX -- Seated Leg Press -- 3 x 7-9 rep range
45lbsX -- Lying Leg Curl -- 3 x 7-9 rep range
15lbsX -- Dumbbell Biceps Curl (seated) -- 6 x 7-9 rep range
20lbsX -- Dumbbell Calf Raise -- 3 x 13-15 rep range*
dumbbell exercises: weights are pounds per dumbbell
* up weight for next workout
X weight increased since last workout

Cardio
Ran for 15 minutes on the treadmill.

That's it for week 2. Overall, it was a great week in terms of exercise and diet, except for my brother's graduation dinner last night -- Chinese! But whatever, life goes on.

[fengalon]

June 9, 2003 - Monday

A - chest & shoulders
100 lbs -- chest press, barbell -- 3 x 7-9 rep range
15 lbs -- chest flye, dumbbell (lying) -- 3 x 10-12 rep range *
15 lbs -- shoulder press, dumbbell (seated) 3 x 7-9 rep range
12 lbs -- shoulder raise, dumbbell (standing) 3 x 7-9 rep range
* up weight for next workout
X weight increased since last workout

Cardio
11 minutes HIIT on the treadmill.
 1 - nnnnn
 2 - nnnnnn
 3 - nnnnnnnn
 4 - nnnnnn
 5 - nnnnnnnn
 6 - nnnnnn
 7 - nnnnnn
 8 - nnnnnnnn
 9 - nnnnnn
10 - nnnnn
11 - nnnn
n - 1 mph

[S3ngh]

Please be careful with cable tricep pressdowns!! I used them always in my tricep workouts, but if you go too heavy your elbow tendons can't handle it (unless they are used to this weight), and you may end up with tendonitis, like me! Which will keep you from using your arms in any workout for at least a week while it heals

[fengalon]

Hey, thanks for the tip. Tomorrow is triceps day.