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MikeB · 08-16-07, 02:27 PM

Thought I'd start another blog specific to my 10% weight loss goal for Oct 1.
I actually started a week ago at 243 and have dropped 8lbs in the last 8 days. I am doing at least 2x20 minutes a day cardio along with M-T-Th-F lunch workouts. I'm lifting as heavy as possible to hopefully retain my 189lbs LBM. I'm eating at last 200g of protein a day and will be keeping a daily food/calorie/macro split log.
So far today I have had a 47g flask of protein when I woke up then 20 minutes on my elliptical and then my standard morning breakfast shake.
Here's the breakdown of intake so far today:
Fat - 17.6% (19 grams)
Protein - 49.9% (120 grams)
Carbohydrates - 32.5% (78 grams)
Calories - 946

Workout at lunch today:
Overhead Barbell Press 5 sets 8 reps rest 90 Rest-Pause
Upright Row 5 sets 8 reps rest 90 Rest-Pause
Dumbell Lateral Raise 5 sets 10 reps rest 90 Rest-Pause
One-Arm Dumbbell Front Raise 5 sets 10 reps rest 90 Forced Reps

Barbell Shrug 5 sets 8 reps rest 90 Rest-Pause
Dumbbell Shrug 5 sets 10 reps rest 90 Rest-Pause

Incline Reverse Crunch 5 sets 8-10 reps rest 90 Rest-Pause
Cable Crunch 5 sets 10-12 reps rest 90 Rest-Pause

08-16-07, 02:27 PM	#1 (permalink)
MikeB BMI is for the BIRDS! Join Date: Oct 2006 Location: Phoenix Posts: 959 Weight Statistics 10/1/2006 Start Date: 310 lb Start Weight: 214.5 lb Current Weight: 202 lb Goal Weight: -95.5 lb Weight Loss: 10/1/2007 Goal Date:	The 25lbs in 6 weeks cut blog Thought I'd start another blog specific to my 10% weight loss goal for Oct 1. I actually started a week ago at 243 and have dropped 8lbs in the last 8 days. I am doing at least 2x20 minutes a day cardio along with M-T-Th-F lunch workouts. I'm lifting as heavy as possible to hopefully retain my 189lbs LBM. I'm eating at last 200g of protein a day and will be keeping a daily food/calorie/macro split log. So far today I have had a 47g flask of protein when I woke up then 20 minutes on my elliptical and then my standard morning breakfast shake. Here's the breakdown of intake so far today: Fat - 17.6% (19 grams) Protein - 49.9% (120 grams) Carbohydrates - 32.5% (78 grams) Calories - 946 Workout at lunch today: Overhead Barbell Press 5 sets 8 reps rest 90 Rest-Pause Upright Row 5 sets 8 reps rest 90 Rest-Pause Dumbell Lateral Raise 5 sets 10 reps rest 90 Rest-Pause One-Arm Dumbbell Front Raise 5 sets 10 reps rest 90 Forced Reps Barbell Shrug 5 sets 8 reps rest 90 Rest-Pause Dumbbell Shrug 5 sets 10 reps rest 90 Rest-Pause Incline Reverse Crunch 5 sets 8-10 reps rest 90 Rest-Pause Cable Crunch 5 sets 10-12 reps rest 90 Rest-Pause __________________ No reason to diet, subscribe to food services, have surgery or take diet pills. Learn to eat right, count calories and exercise. If 400+lb people on Biggest Loser can do it, so can you! Mike B 6'4" 39 yrs young Oct 1 2006 - 310 lbs 40%+ BF NEW LOW!!!** June 8th 2008 - 214.5lbs and dropping! I had the pain of regret for many years, I now proudly bear the pain of sacrifice. 189lbs LBM last tested Aug 1. 210lbs for 10% BF Last edited by MikeB : 08-16-07 at 09:02 PM.