chadlius88's Journal, 28 August 2015

With the way that I am eating and training, I don't expect to see a whole lot of rapid weight loss. I am continuing to lift weights like I am bulking but I am throwing in 3-5 minutes of cardio between every single exercise in the form of the rowing machine, stepper machine, or Stairmaster; which are the 3 most effective non-running cardio machines in the gym. For example:

Last night I did a shoulder session.

Behind the neck barbell press: 2 warm-up sets, 5 sets of 12 reps

Stepper machine: 4 minutes

Cable reverse flyes: 5 sets of 12 reps

stepper machine: 4 minutes

SUPERSET:

Side lateral raises: 5 sets of 12 reps
Front Plate raises: 5 sets of 12 reps

Stairmaster: 4 minutes

Cable face pulls: 5 sets of 12 reps

Rowing machine: 5 minutes

my calorie intake has been reduced by 300-400 calories by dropping carbs a little; but I am not going carb free so that I can spare as much muscle as possible during the cut. Protein remains at 1 gram per lb. of bodyweight, if I eat too much more than 180-200 grams per day I tend to get digestion issues, which tells me that I'm not using all of the protein anyways.

There was a time when I would post every workout that I do, should I start that up again? Next workout will be a boxing cardio session tonight followed by a hamstring focused leg day Saturday. Chest and triceps on Sunday.

189.2 lb Lost so far: 14.8 lb.    Still to go: 4.2 lb.    Diet followed reasonably well.

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2241 kcal

Fat: 84.87g | Prot: 191.15g | Carb: 180.48g.   Breakfast: Whole Milk, Sugar, Coffee, Nutella Hazelnut Spread, Bananas, BPI Sports Whey-HD. Lunch: Hormel Chili with Beans, Fresh & Easy Chicken Caesar Wrap. Dinner: Tyson Foods Boneless Skinless Chicken Breasts, Oscar Mayer Fully Cooked Bacon, Food Club Large Egg, Cooked Egg White. Snacks/Other: Cinnamon, Honey Roasted Walnuts, Honey, Trader Joe's 2% Greek Yogurt, BPI Sports Whey-HD. more...

2855 kcal

Activities & Exercise: Skipping Rope (Jumping Rope) - 10 minutes, Boxing - 10 minutes, Resting - 7 hours and 10 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...