Okay, so I've made a decision to try and be really good for at least the month of August. I know that doesn't sound like much, but I'm trying to trick myself into forming good habits, by telling myself its only for a short time. On to the specifics.
I've been working out for several years now, know all the basics and such, mostly the only problem is getting myself to do them. I have also decided that my first goal is to lean out, basically I want a six pack, and am not concerned about putting on muscle until I reach that goal. I realize that I'll probably lose some muscle along the way, but its always been easy for me to gain weight, and muscle mostly when I'm careful.
So I'm 20, about 5'10", and around 170 lbs. last I checked. i'm not too sure about bf% but i would guess between 12 -14%. I can see some of the outlines of my upper abs, but can't really call it definition.
I think my biggest problem is eating clean. Usually the more i think about being good the sooner i am to go and snack on something bad. But its all mental and I can beat that. I've also found that taking diet supplements don't really help, either I don't eat enough, or I tend to make excuses that well its numbers not quality.
So for food -
Protein shake morning - 40 grams protein, cup skim milk
Lunch - some salad with meat (dining hall - yeah in summer)
Dinner - depends on whats available - salad/apple
Post W/o - shake 60 grams protein, cup skim milk
So I know that its not the best and well balanced, but its what I can manage in between all my classes and on a meal plan. And in the past I have done the specific 6 meals throughout the day and balanced and it didn't really work out, but this way is easier to count calories.
I start with some jump-roping. I've worked up from two sets of 400 and 350 (about three months ago) to three sets of 1000, with about 15 seconds rest in between each set (enough to get a drink of water and wipe off the sweat) I am in the school gym and unfortunately its hot as hell, so I sweat a lot, and that makes things harder.
After the jump rope I go to the eliptical machine and try to go until I hit 500 calories at 170 lbs, and a high level (15/16). I do this steady, but at a good pace. I've tried both hiit and steady and didn't find much difference accept my endurance for long distance was killed when i only did hiit. Plus i can read a book if i stay steady.
After this I do weights.
mon - chest and tris
tue - shrugs and forearms
wed - legs (sometimes) and abs
thurs - shoulders and calfs
fri - back and bis
I try to go as heavy as I have the energy for, which is usually my top weights for at least the first exercise, its just the later ones that tend to suffer at all. I would like to get stronger and put on some muscle, but I have decided on a priority and mainly just want to focus on preservation of muscle while losing fat.
I would definitely appreciate advice and tips. Mostly though, I'm putting this up to encourage myself to stick to it and follow through. By the end of the month I want to be in the best shape of my life. So - Here's to a great month.