So last night i told my girlfriend i was going to wake up at
5:30 and be at the gym at 6. She told me pshh its not
happening.. Guess what YES it did happen! A couple years
back before i met ivy i had a period where i woke up at 5am
everyday and went to the gym for 2 hours, during this time i manage to go from 230 down to 196. I want to get back into that regiment, also i noticed im FAT again, argh i told myself to lay off the food, but its so irresistible.
i made it to the gym at 5:55 and started my 30 day miracle. If i can shed 20lbs+ in 30 days ima patent this and sell it.. haha
I will start documenting my process and hope for a great turn out!
Mondays Workout
Cardio/Chest/Tricep
Cardio
- 28min Elliptical Fat Burn mode lost 322 calories
- 10min Treadmill 1mile lost 75 calories
- 15min Stairmaster lvl 10 lost 135 calories
- 15min Stairmaster lvl 10 lost 135 calories
Chest
- 3sets/ 6reps/ (135/185/195lbs) Bench Press
- 3sets/ 6reps/ (135/155/165lbs) Incline Press
- 3sets/ 8reps/ (120/140/150lbs) Machine Press
Tricep
- 3sets/ 8reps/ (50/60/65lbs) hammer heads
- 3sets/ 10reps/ Dips
- 3sets/ 8reps/ 90lbs Machine free weights
I should have done ab exercise also but at the time i was exhausted... But everyday i should usually include cardio and abs.
I came home and walked my dog around the block. Then showered and time to grub.
Note: When you workout on a empty stomach or just workout at all your have a 30 minute window after working out to replenish your energy source! So have a snack or meal ready after your long workouts.
Breakfast
- Activia Light yogurt Cal:70
- Cup of OJ Cal: 110
- Half a cup of blueberries Cal: 42
- Pepridge Farms Bagel Flats Cal: 110
- 4 tsp of 1/3 fat Philadelphia Cream Cheese Cal:70
Lunch
- Cup of water Cal:0
- 2 Wheat smoked blackened turkey Sandwiches Cal:500
- Bag of Sun Chips Cal:140
Even though my meals are small i do eat more snacks throughout the day.
I just had a Natural Valley Trail Mix Bar and im about to eat some mangos in a bit!
Such as fruits, power bars, and other snacks...
NOTE: 5 reason more meals at smaller portions are beneficial!
1. Eating 6 meals spread out over every 2-3 hours prevents overeating.
2. Studies show that eating smaller meals more frequently lowers "bad" cholesterol.
3. Eating more meals with smaller portions has also been shown to decrease your risk of cardiovascular disease.
4. Eating more frequently has been shown to boost your metabolism, thereby burning more calories.
5. Eating smaller portions has been shown to better control blood sugar levels, helping you to maintain energy levels.
Until tomorrow guys and gal.. if you got any questions or comments leave them!
