What's up everyone?
I am currently deployed in support of Operation Enduring Freedom and I am trying to shed some unwanted body fat and get some lean muscle back.
Lose approx. 35lbs in 4 months. 235-200 or 195
Nothing special, CLA, Caffeine, Yohimbine HCI, and a Multi
Whatever is the leanest out of what we get from the chow hall, normally chicken breasts and some sort of vegetable. A small amount of fruit in the morning, yogurt during the first half of the day, and a Met-RX shake between meals (it's free over here)
Used to be a serious health junkie, turned into a fatboy smoker, drinker, fast food addict. Went from about 7% BF at 212 to well over 19% BF at 235. I've been deployed for about a month so far and i have lost around 15 lbs. Right now i'm focusing on getting a good base of muscle before I start the real cardio. It's pretty tough to have a good diet over here and get enough rest but I am making due pretty well so far and I can only hope for the results to keep coming. I have about 20-25lbs left to reach my goal which seems very attainable. I am also recovering from multiple shoulder injuries so I have to take it easy on shoulder days and some chest exercises so I don't aggrivate them.
Chest and Tri's
3x12 60lb DB Inc
3x12 65lb DB Press
3x12 Body Weight Dips
3x10 25lb DB Butterflies
3x12 80lb Tri Pulldown
3x12 20lb Reverse Tri Ext
Back and Bi's
30 Pullups/Chinups (as many sets as it takes to get 30)
3x12 60lb Upright Rows
3x12 50lb One Arm Bent Over DB rows
3x12 120lb Seated Row
3x12 35lb Back Extension
3x12 120lb Bar Cable Curls
3x12 75lb Hammer Curls
Shoulders and Traps
3x12 20lb One arm Cable Side Lateral raises
3x12 50lb Lateral Bar Raises
3x12 45lb Lateral Plate Raises
3x12 140lb Seated Smith Machine Military Press
3x12 155lb Shruggs
3x12 400lb Leg Press
3x12 25lb DB Lunges
3x12 120lb Seated Leg Extension
3x12 120lb Laying Leg Curls
3x15 300lb Leg Press Calf Raises
Every other Workout I do 4x10 25lb 24" Box jumps.
I'm not too concerned with the cardio right now, still making minor modifications on the diet, but at the end of February I will incorporate cardio every other day on the days between workouts. Let me know what you guys think about it, but remember, I am deployed right now, resources are very limited. Thanks for stopping by!