Sinister K9's Weekly Progress Log

[SinisterK9]

///1 Jan 09///
6 feet tall
29 yrs old
Starting Weight 263

1-7 Jan Avg:
Cals-2113
Carb-196
Fat-68
Protein-163
--Cardio/ Weight Training X 5 Days--
--Formation PT X2 days on top of normal training

///08 Jan 09///
Weight 253

8-14 Avg:
Cals-2053
Carb-189
Fat-56
Protein-156
--Cardio X 7 days--Weight Training X 6 Days
--Formation PT X2 days on top of normal training

///15 Jan 09///
Weight 248

15-21 Avg:
Cals-1869
Carb-155
Fat-44
--Cardio and Weight Training X 6 Days
--Formation PT X2 on top of normal training

///22 Jan 09///
Weight 247

22-28 Avg:
Cals-2296
Carb-215
Fat-62
Protein-207
--Cardio X 7 days-- Weight Training X 6 Days
--Formation PT X2 on top of normal training

///29 Jan 09///
Weight 243

Supps:
-Syntha-6
-Daily Multi (Centrum Cardio) X2
-10g of Fish Oil
-Atro Phex once in the morning, and once late afternoon (max dose @ 8 pills total)
-E/C/A 1 time per day around 1200hrs, prior to workout.



Any comments or suggestions are greatly appreciated. The info some of you provided the other day helped a great deal. My weight loss slowed down the third week to only 1lb. When I slighlty upped my cals/carb/protein as some suggested, it seemed to immediately pick back up, and I'm down another 4lbs this week. My goal as mentioned before is 180. I want to cut to about 10-11% body fat. At that point, I want to bulk back to about 200lbs solid.

 

[SinisterK9]

///05 Feb 09///
Weight 242

Avg.
2509 cals
71 fat
176 carbs
211 protein

Cardio X 6 days
Weight X6 days
1 day completely off

Supps:
Added Animal M-Stak
Going to be cutting to 6g of Fish oil v. the 10g I was taking
My AtroPhex will be out in a couple days, and I have no plans to replace it.
Syntha 6 is almost out, and I plan to replace it with Muscle Milk.
I am looking for a good Pre Workout supp, if anyone has any suggestions.


I only lost 1lb this week which pisses me off, but at least it's one more pound down. I have noticed my physical composition slowly changing for the better though.

 

[ticco]

i love white flood for pre workout, its the only thing that really hit me good. I plan on trying jacked soon as i have heard good things. Also what is you diet(meals) like i am very close to your starting weight and would like to shed more of this fat. I have been stuck here for quite some time at my current weight.

 

[carnivalhobo]

Post a sample day of meals, but from looking at your macros id suggest slightly more protein and slightly less carbs as a good place to start if you want to change it up, removing the carbs from meals later in the day.

 

[SinisterK9]

0730-
6 egg whites
1 egg
2 pieces turkey bacon
2-4 oz chicken breast
1 slice cheese

0930-
3.5 servings green beans

1100-
3.5 servings black eyed peas

1200-1400
Weights/Cardio

1430-
1 scoop Syntha 6/ 1 cup fat free milk

1515-
3.5 servings Tuna
1 pickle

1700-
Salad with low fat dressing

1800-
8-10 oz chicken breast
1-2 cups of mixed vegetables

I drink about 1 gallon of water per day.

My food varies slightly daily, to break up the monotony. But I basically stick to Chicken/ Tuna/ Salad/ Vegetables etc. If I snack, I usually stick to something like Almonds/nuts. But as it is now, I don't snack much, as it seems I am always eating something every hour or two.

Also, Tuesdays and Thursdays are squadron PT days. So we form up from 0630-0730, and usually do an hour of cardio. So on those days I don't start eating until about 0800-0900.

 

[ticco]

nice layout i may have to give that a whirl

 

[SinisterK9]

nice layout i may have to give that a whirl

Thanks for the White Flood recommendation. I'll give it a try and see how I like it.

 

[ticco]

i love it nothing compares to it yet in my eyes. i havent tried the tablets just the powder though so i cant speak for them.

 

[SinisterK9]

///12 Feb 09///
Weight 240


My only real change has been my workout. Here's the routine I was running:
Even: Chest, Back, Legs, Abs
Odd: Arms, Shoulders, Low Back, Abs
Followed by 30-45min on cross trainer/ elliptical.
This was 6 days per week, and on my day off, I do an hour of cardio.

My current routine allows for more intensive work per body part. Here's an example of my last week:
6th-Chest/Cardio
7th-Back, Legs/Cardio
8th-Off day, 1 hour Cardio
9th-Bi's, Tri's, Forearms, Shoulders/Cardio
10th-Chest,Legs/Cardio
11th-Bi's, Tri's, Forearms/Cardio

I've upped cardio to 45-60mins, still done immediately after weights every day. I mix elliptical with intense rowing. Followed by 10 minutes in the steam room.

I was hoping to break into the 230's this week, but the weight is still coming off, and I'm seeing some developments from the lifting.

Any suggestions/comments are always welcome and appreciated.