Friday, March 4, 2011

Phase 4 - Week 2 - Day 4 Plus Diet Info

Today's workout:

Sub-Max Bench 2x1
225 Bench for Reps 3xmax

Chinup 4x6
L Lateral Raise to External Rotation 4x12

Standing Cable Chop 2x12
Standing Cable Lift 2x12

Today's workout will be focused on upper body which is nothing special, so I will take a few lines to breakdown my nutrition...

I am trying to lose weight without sacrificing energy for workouts or any muscle mass, so I have to do it SLOWLY. I am aiming for 0.5 lbs fat loss per week. I am keeping protein constant at 280 grams every day. During a fat loss phase, protein actually needs to increase to keep nitrogen balance positive for as much of the day as possible. Fat is around 100 grams per day, and then the amount of carbohydrates depends on how hard my workout is for the day. Running workouts tend to be the hardest, so on those days I include grains which I actually measure and weigh out EVERYTHING on these days. Otherwise, I would go overboard. Other days I simply eat as many fruits and vegetables as I want on top of lean meats and nuts both of which I keep a close eye on. The calories end up coming out between 3000 and 3600 in the end, and it has been working well. I am slowly losing weight, but my energy levels are still high.


  1. good diet plan and progess. keep up the good work!

  2. wow, you're putting lots of work into your diet. workout sounds good, nice blog!

  3. This sounds like a great program - wish I had determination like you. Fair play!

  4. Sounds nuts! I'm on a similar plan but you're lifting crazy weight! Go for it!

  5. Very informative! It looks like your persistence will be paying off :)

  6. Sounds like an excellent regimen, keep up the good work!

  7. Beach season is upon us! Lift heavy and think of the rewards. Following

  8. i wish i could keep a diet like you.

    but at least i excersise all days.

  9. do not give up with the good work

  10. Yeah man, I hear that the slower you go, the easier it is to keep off.
    Great info in this post!

  11. i have found the maximum gains from benching
    (and i mean size here)
    is reverse pyramid.
    try it. :)

    i do-

    125-8 reps.
    135-6 reps
    150- 4 reps.
    160 - 3 reps.
    165- 2 reps.
    ((if i still can)))
    165-2 reps.

  12. I ate brown rice and a chicken breast is it okay?

  13. Keep it up. You've got your head in the right place.

  14. thats a hard workout

  15. wow, i really have a hard time with losing the weight without losing energy. I'll have to do more research.

  16. Thanks guys!

    Disser, brown rice and chicken is the prototypical bodybuilder meal. Of course, it's possible to have too much of everything, but that's an awesome meal.

    Desperado, I like the idea of reverse pyramids. I will include a more "bodybuilder" type phase soon, so I will probably include them. Thanks!

  17. There's no way I could keep up with all that haha, I have no willpower.