Sniping BF

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sniped77

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Well, here it goes. I'm a personal trainer, and in my packed, loaded and stressed summer, I fell off the fit bandwagon myself. I can make up a million excuses for not being on top of my own personal fitness goals this summer but lets face it, I GOT LAZY.

I'll post some better numbers tomarrow, but I am going to give my best guess as to what I've let myself get to at this point.

Weight: 185ish
BF%: 20% (Somehow I can still see some semblence of my abs, I would have to say it's thanks to all my hard work over the past half decade of hard work that I can still see good muscle underneath layers of fat.)

Basically, I don't care if anyone even reads this, I just needed the accountability of writing in a journal, and having the chance of someone commenting once in a while to get myself back on track.

My Goal:

I was at one point nearly a year ago now at or around 5% bodyfat. That is my goal. I'll try to keep this updated on what I do in the gym. I'm thinking I'll probably hit a 2 days on 2 days off resistance routine, with some interval training afterwards in the evenings along with a 3-5 mile run each morning.

Work tends to stress me out, even though I go to the gym everyday FOR work. Somedays, I just can't wait to leave, so I do and that results in my missing a workout. Most of the problem however is just that I've been eating all wrong. That is what will need the most work. That and more cardio. I'm rambling now, time for bed, I'll update tomarrow.
 
sniped77 said:
BF%: 20% (Somehow I can still see some semblence of my abs, I would have to say it's thanks to all my hard work over the past half decade of hard work that I can still see good muscle underneath layers of fat.)
Click to expand...
I know what you mean, I'm like that too, at 20% BF you can see my abs (or at least the shape of them under a layer of fat). It must just be a mix of genetics and having enough muscle to show through

What's your diet plan going to look like?
 
No joke, I have been.

I don't have a set type diet as far as foods go, but I'm sticking to fibrous carbs, with very little starches, 2-3 protein shakes 1 in the morning, and 1 pre 1 post workout. Red meat, tuna and chicken for meats, to provide the majority of the rest of my protein intake. I have cottage cheese and yogurt on hand, so I'm sure that'll squeeze its way in especially before bed. As far as the rest, I'll post what I've been eating.

I'm not making any dietary changes today I just want to track how I've been doing. I know it sucks, but if I know the problem I can find the solution... that's what I was thinking anyways. Tbh, I think it's just that I don't get the intake I need for my lifestyle, so I'm getting down to starvation mode. We'll see, I'll know more later tonight.
 
When I first read the title I interpreted it as a girl that wanted to get her boyfriend snipped so that he would be sterile.
 
LOL :) Sorry not quite that entertaining!

So today I actually kept a close eye on the calories that I ended up eating. I still have yet to eat the last 2 meals but thats what I'm having, I'm making it now.

First of all I don't go grocery shopping for a few more days, and I have terribly miscalculated the amount of greens I had left and I am out now so I'll have to try to get some here sooner or later, until then, I'll make do with what I can find around the house.

Breakfast (10:30 am): 2T PB (skippy, its what I have) 190 cal / 16g fat / 7g carbs /
7g protein
Chicken salad sandwich 405 cal / 14g fat / 40g carb / 33g protein
Noon meal: Barq's Rootbeer (looked so good) 160 cal / 45g carbs
Midafternoon meal: Chipotle Chicken Burrito 1107 cal / 44g fat / 114g carbs / 60.5g p
Dinner meal: grilled chicken breast 110 cal / 3g fat / 2g carbs / 19g protein
baked potato 145 cal / .2g fat / 33.6g carbs / 3.1g protein
1/2 cup green beans 20 cal / 4g carbs / 1g protein

Last snack (1-2 hours before I hit the rack)
~ Protein shake with skim milk 211 cal / 2.6g fat / 15.3g carbs / 31.7g protein

Daily Totals:

Cal: 2348 Goal 2470 (2970 is MT)
Fat: 79.8g Goal 46g
Carbs: 260.9g goal 244g
Protein: 155.3g goal 270g

I didn't really tweak what I normally eat, like I said I wanted to see how far off I really was. The big thing now is getting in the cardio that I didn't do today, I'm starting that on Monday. I'll be starting to try harder to hit the goal numbers for the next couple days, then I'll boost it up for a day or two to get my metabolism to jump a little, then I'll drop back down.

My workout for today consisted of: Back and Abs

Bent over row: 4x6 145
Deadlift: 4x6 275
Wide Grip Seated Cable Rows: 3x10 140
Lat Pulldown (close grip): 3x10 135
Back Extensions: 3x20 10# plate
DB Shrugs: 3x10 65# DB's
Incline Reverse Crunch: 3x15
Leg Raise: 3x15
Russian Twist (incline): 3x20
Oblique Crunch: 3x20
Incline Crunch: 1x40ish (failure set as many as possible)

I'm thinking about the WS4SB3 Routine, but I haven't sat down and looked at what exercises I'd have to replace because I don't have quite a few of the things needed for that workout in my gym, so for now I'm just doing my own program.

Any feedback?
 
Yes, last time I was between 5-7% bf I felt terrific honestly. I need to know that I can get back down there. I would like to maintain around 7% I like I how I feel there, and it doesn't take as much effort to stay there.

Yeah I felt like a dolt when I actually READ the template lol.
 
O.K. This is for Saturday 8/16/08 I work a night shift so I won't post times, cuz it'd sound crazy.

Meal 1: Should have had one before this but ran out of oatmeal.
~ 16oz Grilled Chicken
-640 Calories
-12g Fat
-4g Carbs
-124g Protein
~ 8.5oz Tuna Macaroni ( I wasn't very detailed in looking up the calories for this I'm sure there are more.)
-270 Calories
-8g Fat
-29g Carbs
-19g Protein
~ 4 Protein Shakes
-844 Calories
-10.4g Fat
-61.2g Carbs
-126.8g Protein
~ 1 Barq's RB
-160 Calories
-45g Carbs
~ 192oz. Water

~ Total
1914 Calories
30.4g Fat
139.2g Carbs
269.8g Protein

500 calories off. Need to go grocery shopping.

Here's the workout, I started WS4SB3

ME Lower Body

Squat: 9x15, 135x12, 165x8, 190x6, 2x6, 225x4 could have done about 2 more but didnt have spotter
Walking Lunges: 30#x6x2, 30#x7x1
Romainian Deadlifts: Did one set of 135x12 and my hamstrings screamed HELL NO! so I stopped.
Ab Circuit: Incline Crunches, Bench Crunches, Side Crunches.


Need some more food, and I need some cardio. I'll get there.
 
Ok, haven't been able to post in a while, night job makes me pretty busy. I haven't had time to look up the nutrient profiles on all that I ate but on Sunday I did a good job, with the exception of being really hungry when I got home from work so I ate 5 fried eggs, and a 4oz chicken breast. Then I went to bed. BOOOO. Oh well.

I didnt train on Sunday, because, well it was Sunday.

Monday I was supposed to do chest and back from the westside workout, I got to the gym late, was able to do chest.

I started my chest routine with what I thought was going to be a few warmup sets:

95x15
135x12
155x10
I knew that I had lost quite a bit of strength and hadn't done BB bench in quite sometime, I had been using DB's and other things for chest workouts, because I didn't want to let being a bit weaker on bench than before mentally effect my workouts. So I thought that the next set would be a good 3-5 rep max effort set

185x5

EASY.

205x5

EASY.

225x5
This is where it got a bit hard. My 5th rep was tough. However, I haven't been able to rep 225 for about 5-6 years now. This was amazing for me, I was really AMPED!

Then I got a bit "over-motivated" if you will and figured, "hey I'm feeling super strong today why not go for a max bench?" I hadn't started to feel TOO fatigued so I tossed on

250xFAIL

Yep, couldn't do it. It didn't bother me though. I am back to the strongest I ever was, all I can do now is go up.

However these last 3 extra sets, and the excitement of being able to do this much wieght sapped my time and I wasn't able to hit a back workout :( I'm not too worried, my back is my best part :) and I love to train it!

Now I just need to work on getting my legs back to where they were. They are some weak things, I was gifted with "chicken leg syndrom" from my father, THANKS DAD! LOL

I'll get over it, I have a little more work to do, and they should be back up there, lost strength comes back easy IMO.

TODAY IS TUESDAY! Lol I have to tell myself what day it is because a 12 hour 6pm-6am shift likes to mess with a guys head! I was going to go to the gym and finish my back workout today but instead I'm posting this message, so it won't happen.

I seem to be having trouble getting my ass to the gym for an extra cardio session. Anyone have any advice? I know what I want to accomplish, as its all I think about (fitness), but I keep disappointing myself and not getting in to do my cardio... I don't mind cardio, hell, I was a track captain in high school, ran the 400m sprint, and the 4x400m relay, with the occasional 4x200m relay. My coach was in the olympics in the 70's. Yeah he was old. Anywys I know how to run, and I know what it can do for me. As I watch the olympics I find myself longing to be able to run the 400 again in sub 53 sec. (not fast for those speed demons in china). Just have to focus a little more on the final product, and I'll get there.

Laterz

Sniped
 
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