All they have at planet fitness or else I would do normal. Best I got right now until I switch gyms.Why smith bench?
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All they have at planet fitness or else I would do normal. Best I got right now until I switch gyms.Why smith bench?
That's definitely what you're here for and we're going to push you and support you the whole way don't worry just ask questionsJust started a long journey. I know there’s tons of work to do but I’m ready. I’m willing to listen to anyone’s advice here. I’m uneducated in this and need help.
this is a good start bro. stay the courseLOG ENTRY 2:
Stepped on the scale this morning. I weighed 287lbs.
Fasted all day from previous night. Ate first meal around 4pm. Ordering a bike on payday to do morning fasted cardio.
7oz NY strip
2 eggs sunny side up
2 pieces of keto bread toasted
1 Tangerine
(745 calories, 51g fat, 19g carb, 6g fiber, 55g protein).
Around 5:30pm I ate a plain double baconator
No cheese, no ketchup, no mayo add onion.
(820 calories, 43g fat, 39g carbs, 2g fiber, 54g protein.)
6pm I ate a banana with a table spoon of peanut butter. (200 cal, 8g fat, 30g carbs, 4g fiber, 4g protein).
7pm I ate a whole chicken leg quarter.
1/2 cup of Spanish rice and beans
1 cup of Normandy veggie blend.
(685 cal, 30g fat, 36g carb, 5g fiber, 57g protein)
Totals
Cal: 2450
Fat: 132g
Carb: 124g
Fiber: 17g
Protein: 170g
Gym at 8pm
5 mins of backwards treadmill on 2mph
Stretch arms and shoulders
Shoulder press on smith machine:
135lbs 4 sets of 8 reps
155lbs 6 reps (till failure)
Shoulder shrugs:
60lbs 3x12
Side lateral raises:
20lbs 3x12
Seated cable rows:
145lbs 4x8
160lbs 10 reps
Lat pull downs:
145lbs 4x8
160lbs 11 reps
AB machine:
247.5lbs 3x24
Back extension machine
160lbs 5x12
Reverse cable flys:
17.5lbs 4x8
Completely fatigued at the end.
20 mins in treadmill at 12% incline at 3mph for 20 mins
I’ll reduce carbs tomorrow to under 50 like @LevButlerov suggested. I’ll probably increase protein.
@ThatBeardedGuy low carbs high protein perfect diet to lean outLOG ENTRY 4:
So my plan now on is to step on the scale 3 times a day. When I wake up, around 4pm right before I eat and then right before bed. This morning I weighed 286 still. When I got home I weighed 285. Right before writing this log entry I weighed 290.
I figured my post meal weight would be higher.
Todays meals consisted of:
4pm
4 eggs scrambled with 4 pieces of bacon.
Protein shake
(704 cal, 43g fat, 12g carb, 66g protein)
5:30pm
Tuna salad
Hand full of almonds
(477 cal, 30g fat, 17g carb, 12g fiber, 41g protein)
7pm.
12oz of pan seared chicken breast.
1 cup of Normandy veggie blend.
Protein shake
(770 cal, 14g fat, 13g carb, 4g fiber, 134g protein)
Totals:
1951 cal
87g fat
42g carb
16g fiber
241g protein
Gym session:
5 min treadmill on 3mph
Stretch
Leg Press
347lb 12 reps as warm up
527 for 8 reps
707 for 2x8
Calf raises on smith machine
135 warm up 12 reps
315 4x12
Leg extensions
100 for 12 reps
160 4x12
Seated leg curl
100 for 12 reps
140 for 4x12
Ab machine
200 for 24 reps
247.5 3x12
22 mins treadmill 3mph 12% incline.
I’m beat today. Just a long day for some reason.
Absolutely right!@ThatBeardedGuy low carbs high protein perfect diet to lean out
you keep this level and cardio up
great start here broLOG ENTRY 3:
Woke up and weighed myself I weigh 286. Lost another pound.
Ate my first meal slightly early at 3pm.
Chipotle bowl, double chicken, no rice, beans, lettuce, corn salsa.
(635 calories, 24g fat, 27g carbs, 10g fiber, 80g protein)
4pm. Entire bag of turkey jerky.
(280 calories, 3g fat, 6g carbs, 45g protein)
also hand full of almonds
(164 calories, 14g fat, 6g carbs, 4 grams fiber, 6g protein)
6pm
Bowl of chili no rice
(566 calories, 34g fat, 29g carbs, 3g fiber, 36g protein)
6:30pm
2 scoop protein shake with almond milk
(400 calories, 10g fat, 5g carbs, 1g fiber, 62g protein)
Total:
2045 cal
85g fat
73g carb
18g fiber
229g protein
Working on the diet still. I’m going shopping Thursday so it’ll improve I promise. Just running low on stuff. I go to restaurant depo and buy stuff in bulk.
GYM session:
5mins treadmill 3mph 12% incline 5 mins
Stretch.
Bench press smith machine:
Warm up with bar for 12 reps.
1 plate for 8 reps.
2 plates for 4x8
MTS chest press machine:
Warm up set at 30lbs for 12 reps
60lbs 3x8
70lbs 10 reps
Inclined dumbbell benchpress
30lbs warm up set for 8 reps
50lbs 4x8
Pecfly:
100lbs warmup set for 12 reps
240lbs 3x12
Abs machine:
Warmup 185lbs 24 reps
247.5lbs 3x12
Cables:
17.5lbs warm up set 8 reps
27.5lbs 2x8
32.5 8 reps
Once my diet improves and I stick to it, I’ll shreds this weight off in no time. Appreciate everyone’s input and words of encouragement.