My log for the next 30days!

Hksalex

For the next 30 days I will be keeping a LOG of everything I do, I will update this every day, at around 9pm or 10pm to show a complete layout of everything I have done. I hope you enjoy! (The blog option on this site just was not cutting it for me at all, hated how it was laid out)

Stats
Age: 20
Height: 6'1''
Weight: ~321lbs

Goals

-Decrease BMI by 20%

- Lose 100Lbs

Diet
6 Meals a day, 3 being the major meals like breakfast, lunch and dinner and snacks in between consisting of low carbs and moderate fats and high proteins.

Training
I workout 6 days a week. HIIT Training Monday - Saturday. Sunday for recovery, If I feel the need I will add some walking time to my recovery day to keep busy.

This is my first Log so hopefully you can all grant me some leniency. If you would like to offer better advice to my workout let me know. I am always open to critique and always looking to better myself.


Starting Pictures
I thought I would include some pictures of where I am starting and in the end where I end up to see the progress. I have about 42% body fat right now. If that doesn't sound correct then please correct me.

Hksalex

Day 1 -- 5/2/11
Today marks the beginning of my change. I will give you a run down of my routine and diet for the day and my workout. Feel free to offer advice and what I should do to improve.

Before you ask here is a key to reading my workout.
Ex. Workout - Weight x Reps x Sets
If the amount of reps varies it will be listed with commas.

Workout - Back / HIIT
Deadlift - 150 x 6 x 3
Bentover Rows - 150 x 8 x 3
Single Arm DB Rows - 100 x 10 x 3
Weighted Pull ups - 45 x 8, 45 x 6, 45 x 4, Then body resistance until failure

HIIT Training Times

Stretch and 5 minute warm up jog

30 Second sprint (90% intensity) x 30 Second Jog (10% intensity) repeat for 20 mins

5 minute warm down jog and stretch

^^^^ back at it again for the 2nd time at 7pm after dinner

Diet
This is going to be in depth but I will not be listing calories.

Breakfast (Usually the same everyday)
- 7:00 3/4 inch slice of Turkey Ham, 1 Whole Wheat bread toasted, Muscle Pharm Gel Shot for protien

Snack 1
- 10:00 Apple for a snack, Half Muscle Pharm Gelshot for protien

Lunch
- 12:30 Small bowl of PHO (vietnamese noodle soup)

Snack 2
- 3:00 Apple again, Half Muscle Pharm Gelshot for protien

Dinner
- 5:00 Small bowl of PHO (Vietnamese noodle soupe) w/ Muscle Gelshot for extra protien

Snack 3
- 9:00 Half of a ripe banana w/ Muscle Pharm Gelshots for protien

How I feel

I haven't felt this great since ever, I'm usually a night owl lol, but waking up at 6:30am every day and hitting the gym early, makes you feel wonderful!! my diet wasn't so bad, i wasn't hungry through out the day, I had about 8 bottles of water through out the day. Working out after dinner as well so the HIIT training helps burn fat during my sleep.

baabaabetsy

That looks great! I think the only thing I would change is how much you do HIIT training. Considering how intense it is, you really shouldn't do it everyday. Instead, maybe do it every other day with other steady cardio in between. Especially if you're doing it twice a day... how do you have the energy for that lol. That's my only bit of advice! Keep it up!!

Hksalex

That looks great! I think the only thing I would change is how much you do HIIT training. Considering how intense it is, you really shouldn't do it everyday. Instead, maybe do it every other day with other steady cardio in between. Especially if you're doing it twice a day... how do you have the energy for that lol. That's my only bit of advice! Keep it up!!

thank you for your advice / concern, so far i have no problem doing it twice a day, well see how the first week goes, then ill make adjustments based on that. and as far as energy goes i drink a case of red bull as soon as i wake up....
















JK

its quite simple...

Wake up eat breakfast wait a 1hr, head to gym, come home relax, eat my next meal, i have plenty of rest time by the time dinner rolls on by, so energy is not a problem. plus i do my HIIT on a elliptical anyways i dont have bad knees or ankle, i just want to prevent any injury,

and according to my HRM, i burn up to 500cals with in that 30min. and that's just calculated at just jogging 2.5miles @ 11.5mins a Mile, so with the HIIT i should be burning more than that over a long period of time. + adding my weight training (i always lift heavy, because the more your muscle have to work the more fat u burn + u gain strength as well)

baabaabetsy

My eyes bulged a little at the Red Bull comment haha. That's awesome then! If you can do it, do it!!

Hksalex

My eyes bulged a little at the Red Bull comment haha. That's awesome then! If you can do it, do it!!

yeah. sorry for the scare. haha

Hksalex

Day 2 -- 7/10/12
Didn't feel like eating Noodles for lunch today. so I had Beef Chuck Steak instead.

Before you ask here is a key to reading my workout.
Ex. Workout - Weight x Reps x Sets
If the amount of reps varies it will be listed with commas.

Workout - Back / HIIT
Deadlift - 150 x 6 x 3
Bentover Rows - 150 x 8 x 3
Single Arm DB Rows - 100 x 10 x 3
Weighted Pull ups - 45 x 8, 45 x 6, 45 x 4, Then body resistance until failure

HIIT Training Times

Stretch and 5 minute warm up jog

30 Second sprint (90% intensity) x 30 Second Jog (10% intensity) repeat for 20 mins

5 minute warm down jog and stretch

This was only my morning work out, did not go to the gym tonight, like I did last night

Diet
This is going to be in depth but I will not be listing calories.

Breakfast (Usually the same everyday)
- 7:00 3/4 inch slice of Turkey Ham, 1 Whole Wheat bread toasted, Muscle Pharm Gel Shot for protien

Snack 1
- 10:00 Apple for a snack, Half Muscle Pharm Gelshot for protien

Lunch
- 12:30 3/4 cup Jasmine Rice w/ 5 - 6 Oz Beef Chuck w/ a table spoon of Sombal (garlic chili sauce)

Snack 2
- 3:00 Apple again.

Dinner
- 5:00 Small bowl of PHO (Vietnamese noodle soup)

No Snack

8 Bottle of Water 16 oz

How I feel

Felt great this morning, had Tons of energy. decided to eat the left over Beef Chuck my mom made last night for dinner (that I did not eat last night). as far as today goes, I'm disappointed I didn't get to go to the gym tonight (I got stuck baby sitting my aunts baby/my niece), I guess that gives me time to rest. Also i was going over my protein intake due to the Beef Chuck, so I did not take a protein gel shot for lunch, and since I didn't work out tonight I did not take one after either.