chrisw77's Journal, 05 November 2019

Time to get rid of some fat this week - starting with dialing it back from my diet. Dropping the calories by 500 a day in an effort to lose a pound this week; if only someone would remind me...

Also, kicking the intensity up at the gym to avoid needing breast reduction surgery in January.

It's all fun and games until my wife's comments border sexual harassment/cat-calling. I feel violated.


Chin-ups
1 set to failure

BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure

Bent Over BB Rows:
2 sets 8-10 reps
1 set to failure


DB Overhead Shoulder Press:
3 sets (pyramid down)

**SUPER-SET**

EZ Bar Curls:
2 sets 10-12 reps


Pec Deck Machine:
1 set 6-8 reps
1 set to failure

168.0 lb Lost so far: 0 lb.    Still to go: 3.0 lb.    Diet followed reasonably well.

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4046 kcal

Fat: 127.03g | Prot: 211.53g | Carb: 508.52g.   Pre-Breakfast: Valu Time 1% Low Fat Milk. Breakfast: Publix Quick Cooking Oats, Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk, Great Value Whole Milk. Second Breakfast: Kraft Jet-Puffed Marshmallows, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Blue Diamond Almond Breeze Original, Trader Joe's Pumpkin Spice Cake, Gatorade All Stars Thirst Quencher Fruit Punch Beverage. Elevenses: Great Value Low Fat Chocolate Milk, Subway Provolone Cheese, Subway 6" Meatball Marinara, Optimum Nutrition Micronized Creatine Powder. Dinner: General Mills Hershey's Cookies 'N' Creme Fillows, Malt-O-Meal Double Chocolate Brownie Crunch, Great Value Whole Milk, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3349 kcal

Activities & Exercise: Desk Work - 1 hour and 30 minutes, Grocery Shopping - 15 minutes, Standing - 1 hour and 30 minutes, Sleeping - 8 hours and 30 minutes, Housework - 30 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 1 hour and 15 minutes, Sitting - 6 hours, Showering - 30 minutes, Cooking - 45 minutes, Driving - 1 hour and 45 minutes. more...