dpatterson
Member
The last quarter of 2007 was a crazy one. On top of my family and I moving to another city and the Holidays we had several deaths in the family and a serious illness in my Father in Law. This has prevented me from being able to really do anything that I enjoy, conversating on this site is one of those things. However, everything has calmed down and I am ready to get back to business. I want to apologize to the guys and gals that I left hanging the PAL Body Transformation Contest. I hope you can understand my situation.
Now that I have a little practice at this I am going to see if I can obtain my original goal that I set for myself last year. That is to obtain the body weight of 230 lbs and I hope to do this by June 1st. As always comments, suggestions, and critiques are greatly appreciated.
Beginning Information: 01/2/2008
SUPPLEMENTS:
For this log I will be logging Leviathan then Leviathan Reloaded. I will possibly add DCP after the first couple weeks or once I start the Reloaded.
Goals:
MEAL TIME:
Target Calories: 2280
Target Macro: 2280/20/40/40 (Cals/Fat/Carb/Pro)
6am - 477/7/51/65
TOTAL 2284/43/200/291
Measurements: (Using MyoTape)
Cardio:
Weight Training Schedule:
MORE TO COME
Now that I have a little practice at this I am going to see if I can obtain my original goal that I set for myself last year. That is to obtain the body weight of 230 lbs and I hope to do this by June 1st. As always comments, suggestions, and critiques are greatly appreciated.
Beginning Information: 01/2/2008
- Body Weight - 264lbs
- Body Fat % - % (Using Fat-Tracker II)
- Height - 6'1"
SUPPLEMENTS:
- Leviathan - Leviathan Reloaded
- Purple Wraath
- OnWhey Protein
- Omega 3 - Fish Oil
- Daily Vitamin - 4 Pack
For this log I will be logging Leviathan then Leviathan Reloaded. I will possibly add DCP after the first couple weeks or once I start the Reloaded.
Goals:
- Obtain Goal Weight of 230lbs
- Obtain Goal Body Fat of 10%
- Obtain Waist Size of 36" or less
- Increase Stamina and Overall Conditioning
MEAL TIME:
Target Calories: 2280
Target Macro: 2280/20/40/40 (Cals/Fat/Carb/Pro)
6am - 477/7/51/65
- Fiber One (1/2C);
- On Whey (2 Scoops);
- Lowfat Milk (1.5C);
- Green Beans (2C);
- Apple (1);
- Cottage Cheese (1C);
- Chicken Breast (8oz);
- Peanut Butter (1T);
- Tuna (1 Pack);
- Wheat Roll (1);
- OnWhey (1 Scoop);
- Chicken Breast (8oz);
- Green Beans (2C);
- Sweet Potato (1 Large);
- Cottage Cheese (1C);
TOTAL 2284/43/200/291
Measurements: (Using MyoTape)
- Waist - 43.5"
- Neck - 17.5"
- Chest - 49"
- Left Bicep - 16"
- Right Bicep - 16.5"
- Left Forearm - 13.5"
- Right Forearm - 14"
- Left Quad - 25"
- Right Quad - 25"
- Left Calf - 16"
- Right Calf - 16.5"
- Belly (Regular)- 45.5"
- Belly (Flex)- 44"
- Belly (Extended)- 46.5"
- Glute - 47.4"
- Shoulder - 54"
Cardio:
- Fasted Cardio (5am) - 2 Miles (4 Times a wk)
- Walk first 1/2 Mile
- Run until BPM > 171
- Walk until BPM < 133
- HIIT Cardio - Treadmill - 20 Minutes (3 Times a wk)
- Warm up for 3 Minutes
- Full Sprint for 1 Minute
- Walk for 2 Minutes
Weight Training Schedule:
- Monday & Thursday: Chest / Triceps
- Incline
- Bench
- Decline
- Cable Flys
- Skullcrushers
- Tricep Pushdown
- Tricep Pulldown (Ropes)
- Tricep Pulldown (Wide Under Grip)
- Tuesday: Shoulders
- Overhead Press
- Front Raises
- Lateral Raises
- Rear Delt Raises
[*]Wednesday: Biceps / Back / Abs- Upright Row
- Seated Row
- T-Bar
- Hammer Curls
- Concentration Curls
- Cable Curls
[*]Saturday: Legs- Incline Leg Press
- Leg Curl
- Leg Extension
- Squats
MORE TO COME
