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.
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25 comments:

  1. ExoticBloggerMarch 4, 2011 at 4:20 PM

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

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  2. PauliMarch 4, 2011 at 4:23 PM

    Keep it up man!

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  3. Choms1337March 4, 2011 at 4:36 PM

    yeah very good diet :)

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  4. JonesyMarch 4, 2011 at 5:59 PM

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

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  5. Daniel WatsonMarch 4, 2011 at 5:59 PM

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

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  6. AndyMarch 4, 2011 at 6:04 PM

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

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  7. Adventure PersonMarch 4, 2011 at 7:55 PM

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

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  8. SpiralOutMarch 4, 2011 at 8:45 PM

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

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  9. ChrisMarch 4, 2011 at 9:19 PM

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

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  10. schultzzMarch 4, 2011 at 9:33 PM

    i wish i could keep a diet like you.

    but at least i excersise all days.

    ReplyDelete
  11. NaturalscienceblogMarch 5, 2011 at 2:41 AM

    Looks good, never lose your focus!

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  12. brugMarch 5, 2011 at 4:09 AM

    Keep it up mate !

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  13. OakukaMarch 5, 2011 at 4:16 AM

    Keep going!

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  14. Jack MussoliniMarch 5, 2011 at 5:34 AM

    do not give up with the good work

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  15. YenaaaMarch 5, 2011 at 10:20 AM

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

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  16. desperadoMarch 5, 2011 at 11:54 AM

    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.

    ReplyDelete
  17. Disser2March 5, 2011 at 5:18 PM

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

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  18. dgfhdgfhdgfh45556March 5, 2011 at 5:51 PM

    good post keep it up!

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  19. The Game Store GuyMarch 6, 2011 at 12:00 AM

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

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  20. AnonymousMarch 6, 2011 at 7:48 AM

    thats a hard workout
    following

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  21. HarvengerMarch 6, 2011 at 10:23 AM

    keep it up bro! work hard!

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  22. osasumibroMarch 6, 2011 at 12:41 PM

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

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  23. AshMarch 6, 2011 at 3:23 PM

    Good one!

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  24. BeastlyTrainingMarch 6, 2011 at 4:10 PM

    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!

    ReplyDelete
  25. MikeMarch 7, 2011 at 3:51 AM

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

    ReplyDelete

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