10/22/11

Sat

 

Change of plan – I am cutting calories and increasing cardio for two weeks.  My waistline is out of control and I just can’t take it anymore! Hopefully, I can keep most of my gains during this time.  Then I will reset and continue on.

 

Body Weight = 210 Pounds

 

Elliptical for 500 calories burned

 

10/24/11

Mon

Warm up

Elliptical for 65 calorie

Squat

Bwx10

45×5

75×5

115×5

135×5

180x10x2

Press

45×10

60×5

85×10

85×9

Rows

45×10

65×9

85x12x2

Curl

45×10

77×12

Cool down

Elliptical 100 Kcal

Intake

Calories 1703

Protein             230g

Fat                   32g

Carbs               122g

10/25/11

Tue

Morning Exercise

Elliptical 255Kcals

Walked to work 140 Kcals

Walked home 150 Kcals

Eve Exercise

Elliptical 255Kcals

Intake

Calories 1656

Protein             172g

Fat                   49g

Carbs               140g

10/26/11

Wed

 

I moved Freight at work for about 6 hours solid.  Came home totally beat and didn’t exercise.

Intake

Calories 1768

Protein             173g

Fat                   64g

Carbs               132g

10/27/11

Thu

 

This was a big day at work as we served over 300 steak and lobster dinners.  I was constantly in motion except for a 30 minute break.  Again I did no additional exercise.

Intake

Calories 1786

Protein             151g

Fat                   62g

Carbs               153g

10/28/11

Fri

I decided to try a different lift format as I know that I don’t have much energy today.  This was a long hard week and I haven’t eaten nearly enough to make any gains.  Hopefully, I can lose a few more pounds without losing too much of my strength gains.

Warm up

Elliptical for 50 calorie

Squat

45×10

103×5

128×5

154×5

179×5

210×3

154×8

These were really hard this workout!

Bench

45×10

74×5

92×5

110×5

129×5

150×3

110×8

Shaky but not too bad

Row

45×10

58×5

73×5

87×5

102×5

119×3

87×8

This was about right for the workout.

Intake

Calories 1450

Protein             151g

Fat                   31g

Carbs               142g

10/29/11

Sat

This was a good week to work on the waistline as it was a busy week at work and I was pretty sore all over after last week’s workouts.  I am going to go ahead and do one more week of exercise and calorie cutting.  Then on November 6th I will ramp up my calories for continued strength gains.  I am still 20 pounds over an athletic body weight…

Body Weight = 205 Pounds

 

11am

Elliptical750 Kcals

Intake

Calories 1671

Protein             208g

Fat                   45g

Carbs               106g

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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