J-Rock's Fat Loss + Lean Muscle Journey
 

I started my new routine already but plan to document starting tomarrow. I am 25/m, 6-1, and currently weigh 232lbs. Don't want to give an exact number of pounds I want to lose, but in simpler terms the end result I want to be is jacked. I am combining a diet of lean proteins, whole grains, and fruits and veggies. I cut all junk food out of my diet, including soda and alcohol. I plan to document my progress with pictures as a make my way down the road to wellness.

Supplements I am using:

Optimum Nutrition 100% Whey Protein 24g of protein per scoop (3x)
SNI Creatine Ethyl Ester 2250mg per 3 capsules (6 capsules)
Vitamin Shoppe "Beast Pak" multivitamin pak (1 pak)
Nutrex Lipo 6X- (2 capsules x 2)

Cardio 5x per week
Weight Training 5x per week

Wish me Luck.............................................. .............

Before: :weights:


After: :benchpress: LOL

Good luck Jrock, I like the before and after smilies!! :biglaugh:

Sun. Febuary 10, 2008 (Shoulders)
 

All Dumbbells

1. Shoulder Press
40x10, 50x10, 60x10, 70x8
2. Lateral Raises
20x10, 20x10, 20x10, 25x10
3 Front Raises
20x10, 20x10, 20x10, 25x10
4. Bent Over Lateral Raises (fists forward)
15x10, 15x10, 15x10, 20x8

Cardio- 65 minutes on elliptical (750 calories) HR 150-155bpm
F C P
Meal 1- 6am
4 egg whites 0 0 16
2 whole eggs 10 2 12
½ cup Ezekiel Cereal 1 36 7
1 cup skim milk 0 13 8
2 Lipo6 capsules

Meal 2- 10am Pre-Gym
1 scoop whey 1 3 24
½ cup Irish Oatmeal 2 22 4
2 Nutrex Lipo 6X
2 CEE capsules
Vitamin Pak

Meal 3- 12pm Post Gym
2 scoops whey 2 6 48
1 banana 1 27 1
2 CEE capsules

Meal 4- 1pm
2 slices of Whole Grain Wheat 3 42 10
2 oz Turkey Breast .5 0 10
2 oz Roast Beef 3 0 9
1 slice cheese 5 2 4
Mustard

Meal 5- 4pm
1 can light tuna 1.5 0 35
1 whole grain wrap 4 23 5
mustard

Meal 6- 7pm
1 piece skinless chicken breast 3.Ooz 3 0 27
1/2c brown rice 1 18 2

Meal 7- 9pm

3 Tbspn PB 24 9 10.5
2 cups celery 1 0 4


Totals: 63 206 236.5

Any ideas on how to jack up my protein without altering my carbs and fat?
I'm thinking some nonfat shredded cheese or 1% milkfat cottage cheese. Any thoughts?

Good luck J-Rock :weights: :)

Thanks guys...

I usually keep a journal, but I'll steer away from it. So, I figured if I put my journal online, it'll help keep me motivated along with the comments.

I am going along with Talo's recommendation of 250g protein, 150-200g carbs, and 90g of fats.

Tomarrow is biceps annihilation!!!!

Monday, February 11, 2008 (Biceps)
 

1. Standing Alternating Bicep Curl (Dumbbell)
10x20, 10x25, 10x30, 10x35

2. Standing Alternating Hammer Curl (Dumbbell)
10x20, 10x25, 10x30, 10x30(last rep forced)

3. Reverse Grip Preacher Curl
10x60, 10x65, 10x65, 10x65

4. Preacher Curl
10x85, 10x90, 10x90, 10x90

5. Concentration Curls
10x20, 10x25, 8x30, 10x25

Cardio: 60 minutes at 150bpm average (675 calories)

Nutrition Intake

Meal 1- 5am
4egg whites 0 0 16
2 whole eggs 9 0 12
1/2 cup Irish Oatmeal 2 22 4
1 cup skim milk 0 13 8
Nutrex Lipo 6X

Meal 2- 8am
3oz chicken breast 3 0 27
1/2 cup brown rice 1 18 2

Meal 3- 11am
3 oz chicken Breast 3 0 27
1/2 cup brown rice 1 18 2
Nutrex Lipo 6X

Meal 4- 2pm
2 scoops whey protein 2 6 48
1/2 cup Ezekiel Cereal 1, 36, 7
2 CEE capsules

Meal 5- 5pm
1 scoops whey protein 1 3 24
1 banana 1 27 1
2 CEE capsules

Meal 6- 7pm
2 Whole Grain English Muffins 2 50 12
1.5 cans light tuna 2 0 49
Mustard

9pm- SLEEP (Decaff green tea)

Tomarrow- Rest (finals)..............Thursday (Back)

add in 4 more egg whites and another chicken breast....BTW on average a chicken breast will have somewhere between 17-25g of protein... You have it as zero.

In your post worout drink , I would x the banana and pick up some dextrose or waxy maize. It's very important to have a fast carb after your workout.

your numbers are looking good.

How many grams of dextrose do you think is enough?

60-80 g . I think more when you train legs.

I wouldn't take that much dex by itself. It doesn't work well. Mix it half and half with maltodextrin (grams of carbs) or do the waxy maize. Less bloating, cramping and more/faster absorption.

good to know. I have never taken dex by itself. I use waxy maize or maltodextrin.

I take about 80g of waxy maize with 60g of whey and 3.5g of creatine right after. Usually I take it with about 15 mins left in the workout. I do feel a charge after taking that much WM and it helps get that much more out of a workout that is starting to die off :biglaugh:

Ok guys, finals kicked my ass this week so I will be back on track on Friday. I gonna do so some back and traps.

Hopefully my Waxy Maize will come tomarrow!!!!!

Damn it, got sick. Back in gym tomarrow. Went to Costco and stocked up.

I love Costco. Beer, chicken, and milk are so cheap there. Hope you get over the sickness soon.

Yeah, Costco has definitely helped me save some $ when I started eating healthier. Plus when I shop, its only once a month instead of twice or three times.

Feeling good today. Weather is crappy, but no more excuses, gotta get my ass back into shape.

Will post my daily macro intake and exercise routine later tonight.

Blah

Well I have been out for a while due to my college schedule. But I have 3 weeks left and my classes are letting up a bit. I am going to give the gym a shot tomarrow. Nothing too strenuous though. AH I hate cardio!!

The only supps I will be using is whey, casein, BCAA's, CEE, and multivitamin.

I will add in the waxy after I lose some weight.