Dinner plans

Day 3

Today was a busy day for me. I woke up a little later than I had wanted to and got started on breakfast just before 8. It was delicious though. My purchase of a single egg skillet was perfect and my egg whites were the perfect size for the sandwich.

We lifted at 9, but I think this was too soon after breakfast. I did not take a protein shake before lifting because of this. The workout went well. I felt good during the workout but started feeling kind of hot.

When I got home after 10, I took a protein shake and got a shower ready. Right before going into the shower I got sick and threw up a bit. I'm worried I lost some nutrients but I took another protein shake an hour later.

I worked at hager at 1130-3 and it went smoothly. When I got home I made lunch (later than I wanted to) but it was delicious. I also prepped the meat for dinner which I'm eating right now. It was very good but whole wheat tortillas aren't as good haha.

I'm going to clean up and prep for tomorrow. Take some glutamine, emergen-C, and take a night time fat burner and hit the hay!

Steak and broccoli

So far the diet is going well. I've kept about 1500 calories both today and yesterday. And I've been happy with what I'm eating! I feel great even though it's 7:44, full of energy and just overall happy! My legs are a little fatigued but nothing crazy. And I did hit 10,000 steps today!!! So it's been exciting

Btw this steak and broccoli was worth the wait!

First workout

Ryan and I got our first workout done. The jogging was harder than I thought it would be even though it was only for ten minutes. Additionally I thought I tried to lift a little too heavy at first on the leg extensions. It'll be an adjustment trying to figure out where I am again, but besides feeling a little bloated from eating too soon before, I feel pretty good! I'm confident that this plan will work. I'm really excited for steak and broccoli tonight though!!!!

Beginning measurements

It's the morning of April 15. The start of my diet and exercise routine. The plan is to work out 6-7 days a week. 4 days in the gym and the additional 2-3 doing 30 minutes of additional cardio. My diet plan is to keep about 1500 calories a day but staying lower in sugars and fats.

This morning I weighed myself in at 213 pounds.

My fat % was 23.7 and my BMI was 28.5.

Chest 41"
Waist 42.5"
Hips 41"

I have a long way to go. I want my weight to eventually be around 175 and my fat % to be under 10. (this probably won't happen within 8 weeks, but it's my long term goal)

First breakfast

Here's my first breakfast of the day! Egg white omelet with mushrooms, spinach, and red peppers. I increased the amount of veggies to half a cup. It was delicious!!!

Prepping

Here's the detox I used to prep for this upcoming journey. It wasn't that bad. It recommended to stick to fresh fruits, veggies, and simple grains. So I ate spinach, strawberries, blackberries, blueberries, oats, and whole grain toast.

It also recommended I drink plenty of water, which made me pee a ton! And get caffeine from teas which I think made a big difference.

I'm excited and exhilerated for tomorrow to start!!!

Supplements

8 Week Training Plan – Supplementation Plan

SCHEDULE

TIME

LIFTING DAYS

CARDIO DAYS

BREAKFAST (8:00 am)

Multivitamin, Fish Oil, CLA, Fat Burner

Multivitamin, Fish Oil, CLA, Fat Burner

LUNCH (1:30 pm)

Fat Burner

Fat Burner

DINNER (7:30 pm)

CLA

CLA

PRE-WORKOUT

Pre-workout, Protein, Glutamine, Creatine, Carnitine, Yohimbine.

Carnatine, Yohimbine

INTRA-WORKOUT

BCAAs

BCAAs

POST-WORKOUT

Protein, Glutamine, Creatine

Protein, Glutamine, Creatine

BED TIME (10:00)

Night Fat Burner, Glutamine

Night Fat Burner, Glutamine

LIST OF SUPPLEMENTS

TYPE

BRAND

SERVING SIZE

BCAAs

Evlution, BCAA Energy

2 scoops (10.1 g)

Carnitine

Nutrex, Carnitine

2 pills (1310 mg)

CLA

Nutrex, CLA

1 pill

Creatine

Kaged Muscle, C-HCL

1 scoop (750 mg)

Fat Burner

Nutrex Lipo-6

1 pill

Fish Oil

GNC, triple strength fish oil

1 pill

Glutamine

Kaged Muscle, Glutamine

1 scoop (5 g)

Multivitamin

One A Day Men’s

1 pill

Night Fat Burner

BPI Sports, Nite Burn

1 pill

Pre-Workout

Kaged Muscle, Pre-Kaged

1 scoop (31.05 g)

Protein

Nitro Tech Whey Gold

1 scoop (33 g)

Yohimbine

Applied Nutriceuticals, Yohimbine HCL

1 pill

Nutrition

8 Week Training Plan – Nutrition Plan

Breakfast Options

Egg White Omelet

5 egg whites

¼ c spinach

¼ c mushrooms

¼ c red peppers

Whole Grain Oats

1/3 c oats

Sausage, Egg White Sandwich

2 english muffins

4 oz turkey sausage

2 egg whites

¼ c spinach

Special K Protein Plus Cereal

1 ½ c of cereal

Lunch Options

Chicken w/ Rice and Sweet Potatoes

6-8 oz grilled/baked chicken

¼ c brown rice

¼ c sweet potatoes

Turkey Burgers w/ Sweet Potatoes

2 whole grain sandwich thins

6-8 oz ground turkey

¼ c sweet potatoes

Baked Ziti

8 oz ziti

1 jar of tomato sauce

1 c mushrooms

1 c spinach

1 c red peppers

8 oz shredded cheese

Fish Tacos

2 tortillas

8-10 oz fish

½ c brown rice

½ c red peppers

Chicken Spinach Salad

6-8 oz grilled/baked chicken

2 c spinach

¼ c shredded cheese

Dinner Options

Steak w/ Broccoli

6-8 oz steak

1 c broccoli

Burritos

2 Tortillas

6-8 oz ground turkey

¼ c red pepper

¼ c brown rice

¼ c spinach

Beef Stir Fry

1 lb beef

½ c mushrooms

½ c broccoli

½ c red peppers

½ c spinach

Grocery List

Proteins (Per week)

1 lbs Chicken Breast

1.5 lbs eye of round steak

2 lbs ground turkey

8 oz. fish

8 oz. turkey sausage

15 egg whites

Veggies (Per week)

8 oz spinach

15 oz red pepper

6 oz mushrooms

7 oz broccoli

6 oz sweet potato

Carbs (As needed)

8 oz whole grain pasta

1 package whole grain sandwich thins

1 package English muffins

1 package tortillas

Brown Rice

Oats

Protein Cereal

Other (weekly)

1 lb shredded cheese

Weekly Meal Schedule

SUNDAY

8:00 am – Egg White Omelet

1:30 pm – Chicken Spinach Salad

7:30 pm – Beef Stir Fry

MONDAY

8:00 am – Protein Cereal

1:30 pm – Turkey Burger

7:30 pm – Steak & Broccoli

TUESDAY

8:00 am – Breakfast Sandwich

1:30 pm – Baked Chicken w/ rice and sweet potato

7:30 pm – Turkey Burrito

WEDNESDAY

8:00 am – Egg White Omelet

1:30 pm – Baked Pasta

7:30 pm – Steak & Broccoli

THURSDAY

8:00 am – Protein Cereal

1:30 pm – Turkey Burger

7:30 pm – Beef Stir Fry

FRIDAY

8:00 am – Breakfast Sandwich

1:30 pm – Baked Pasta

7:30 pm – Steak & Broccoli

SATURDAY

8:00 am  - Egg White Omelet

1:30 pm – Fish Tacos

7:30 pm – Turkey Burrito

Overview

8 Week Training Plan - Overview
4/15 - 5/9
Purpose: Lose weight, decrease fat %, and increase health.
Rules: No alcohol, no fast food, no soda, get plenty of sleep, and drink water.
Focuses: Weight training, cardio, diet plan, and supplementation.

Weight Training: 4 days a week
Monday: Legs
Tuesday: Chest/Abs
Thursday: Arms/Abs
Friday: Back/Shoulders

Cardio: 2-3 days a week (Moderate HR activity)
Wednesday: 30:00 Cardio
Saturday and/or Sunday: 30:00 Cardio
Weight training days: Jogging warm up, and walking cool down

Weeks 1-2 4/15-4/28
3-4 exercises – Low weights/High reps
4 sets @ 20 reps each
10:00 Jog
10:00 Walk

Weeks 3-4 4/29-5/12
3-5 exercises – Increase weight as reps decrease
4 sets @ 20-18-15-12 reps
15:00 Jog
15:00 Walk

Weeks 5-6 5/13-5/26
4-5 exercises – Moderate weights/Moderate reps
4 sets @ 15 reps each
20:00 Jog
20:00 Walk

Weeks 7-8 5/27-6/9
3-6 exercises – Increase weight as reps decrease
4 sets @ 15-12-8-6 reps
20:00 Jog
20:00 Walk

Nutrition
Breakfast, Lunch, & Dinner.
12 Hour Fast, 8 pm-8 am.
Eat @ 8:00 am, 1:30 pm, 7:30 pm.

Supplements
Overall health: Multivitamin & fish oil.
Recovery/Performance: Protein, Creatine, Glutamine, Pre-Workout, BCAAs.
Fat Burning: L-Carnitine, Yohimbine, CLA, Fat Burner, Nite Burn.

First post

Starting on April 15, I will start a journey to become healthier .I have designed a regimine to follow for 8 weeks. I will be tracking my progress through this blog to see how my efforts come to fruition.
I will keep track of my weight, bmi, fat %, body measurements, my workouts, and how I'm personally feelings to assess my results. Additionally I will take a before and after photographs to show the results.
I will be taking focusing on four main aspects to ensure success. The four include weight lifting, cardio, nutrition, and supplementation. I will upload documents pertaining to my plans .

Thank you for reading and thank you for your support!