Time to Start Again

[Jacentk2]

Howdy everyone! This is the Lab Rat....and I have a few BIG goals in mind.

1. Increase (decrease really) my Run Time. Would love to run 2 miles in 16:00 Flat.

2. Increase my reps in sit ups for 2 minutes.

3. Lost Roughly at least 10% body fat or get as ripped as possible. (Subsequently this means losing weight as well)

Current Supps
-Daily Multi-vitamin
- Hydroxycut Hardcore (may switch to Lipo 6 later or what ever is suggested as good)

Feel free to log you opinions and help here.

I know Diet is a BIG thing in such an undertaking and will be doing my best to follow an as clean diet as possible to include Chicken breasts, Tuna, Salmon, Oatmeal, Brown Rice, Sweet Potatoes, Fruits, Veggies, Nuts, and Water.

Will be working out at least twice a day.....Morning PT and an afternoon/evening session once work call is over.

May not be able to do the 6 meals since I am in the Army.....

[RickB]

Well good to hear from you again brother! Just curious, but do you have to workout twice a day? How long will these workouts be and what will they consist of?

[RoaringMad Mac]

Carl, nice to see you on the board again. Sorry I have been missing your calls. Things have been really busy. Try to call me this week-end if possible. I am painting in my house but I will be glad to hear from you.


I'll tell ya what your looking really good. Keep it up. Just don't over do it. That person you once were is not there anymore. Don't go back to it. Hell, the army will not leg you do that anyway. LOL

Keep us a log and we will look at it.

[Jacentk2]

Well good to hear from you again brother! Just curious, but do you have to workout twice a day? How long will these workouts be and what will they consist of?


AS of right now....yes I do under orders since I am "2%" over my body fat tape test....which also means I am over weight by Army Standards for my height.....I am suppose to be 163lbs with my height being 66.5 inches......Current weight is around 203lbs.

Tape Test for Men.....take the neck size (mine is 17" right now) and the waist size (at the time was 39") and use the method calculates to about 24-25% body fat....I need to be under 23%. Which means if my waist goes to 37" I will have met that.....but thats not going to be good enough for me....I want a 32" at least and body fat to be in the lower "teens/tweens." Which a 32" waist will actually accomplish.

My morning PT with the unit which right now is Mon-Thurs is roughly from 0645 to 0800. This will change in Jan once the unit resets and will be Mon-Fri....same time frame.

My afternoon/evening session will be roughly 1 to 2 hours in length depending on what the routine is.

[Jacentk2]

Carl, nice to see you on the board again. Sorry I have been missing your calls. Things have been really busy. Try to call me this week-end if possible. I am painting in my house but I will be glad to hear from you.


I'll tell ya what your looking really good. Keep it up. Just don't over do it. That person you once were is not there anymore. Don't go back to it. Hell, the army will not leg you do that anyway. LOL

Keep us a log and we will look at it.

Here's a Plan that I am thinking about doing.


DAY EXERCISES DIET
1 "Chest, Triceps, Abs" Stage 1
2 "Back, Biceps" Stage 1
3 Rest Stage 2
4 "Legs, Calves" Stage 2
5 Shoulders Stage 3
6 Rest Stage 1
7 "Chest, Triceps, Abs" Stage 1
8 "Back, Biceps" Stage 2
9 Rest Stage 2
10 "Shoulders, Abs" Stage 3
11 "Legs, Calves" Stage 1
12 Rest Stage 1

"* The stages refer to Carb intake. Stage 1 is Low, 2 Moderate,"
and 3 High. Below is a sample of a meal plan that I plan to
try…however may not be able to do the multi-meal and may
have to alter it once initiated. The Plan also calls for more
supplements that I currently do not have….need to see if the
GNC on post has them….will explain WHY going there later.

Stage 1
"Meal 1 - 10 egg Whites, 3/4 cup oatmeal"
Meal 2 - 2 scoops protein (cold water) and 1 cup green beans
"Meal 3 - 8 oz steak (flank), 1 cup green beans"
Meal 4 - 2 scoops protein (cold water) and 1 cup green beans
"Meal 5 - 8 oz Fish, 1 small red potato, 1 cup wax beans"
"Meal 6 - 8oz turkey Breast, 1 cup broccoli"
Meal 7 - 2 scoops protein (cold water) and 1 cup broccoli

Stage 2
"Meal 1 - 10 egg Whites, 3/4 cup oatmeal"
Meal 2 - 2 scoops protein (cold water) and 1 cup broccoli "Meal 3 - 8 oz steak (flank), 1 cup green beans, 1 cup brown rice"
Meal 4 - 2 scoops protein (cold water) and 1 cup broccoli
"Meal 5 - 8 oz Fish, 1 small red potato, 1 cup wax beans" "Meal 6 - 8oz turkey Breast, 1 cup broccoli"
Meal 7 - 2 scoops protein (cold water) and 1 Green Beans

Stage 3
"Meal 1 - 7 egg Whites, 1 fat-free blueberry muffin"
Meal 2 - 2 scoops protein (cold water) and 1 medium sweet potato
"Meal 3 - 6 oz steak (flank), 2 cups pasta, measured cooked"
"Meal 4 - 6oz chicken breast, 1 Medium sweet potato"
"Meal 5 - 8 egg white, 2 slices rye toast"
"Meal 6 - 6oz turkey Breast, 1 1/2 cup brown rice"
Meal 7 - 2 scoops protein (cold water) and 1 1/2 cup brown rice

This Diet did come from a book…but I am thinking that I will try
to go back to the diet I had before Army….once I remember
what it was…the multi-meals will pose a problem…

[RoaringMad Mac]

Looks good to me, Just don't complicate it to much. You have come so far and there is no absense of physical activity where you are at. Let me think on this a little bit.

[Jacentk2]

So...um yeah....looks like 7 meals a day...not gonna work.....

So now I am looking at streamlining it down back to what I was doing a while ago.....

Here's workout and meal schedule together:

0530-0615 Wake up, Hydroxycut Hardcore
0630-0800 Morning PT (either Running or pushups and situps or actual gym time)
0830-0900 Meal 1 - Oatmeal, Daily Multivitamin
1030-1045 Meal 2 - (a) 1 Medium sweet potato "baked" (b) Tuna w/brown rice*
1130-1300 Meal 3 - (a) Salmon (b) Chicken (c) Tuna (d) low carb low fat sub/wrap/salad
1500-1515 Meal 4 - Protein Shake in water
1630-1800 Workout # 2 (Weightlift / Swimming / Cardio)**
1630-1800 Meal 5 - Protein Shake in water (this will either be a Pre or Post workout shake)
1900-2000 Meal 6 - (a) Salmon w/steamed veggies(b) Chicken w/steamed veggies(c) low carb low fat sub/wrap/salad

*Brown Rice - I may not be able to do this for I do not have a stove.....only a microwave, blender, George Foreman G-5 Grill.....any meal options welcome.
**Workouts will rotate day to day...leg days will be more on Cardio and Swim Days for musclebuilding Legs run time....but I will do 'some' weight training on legs...just not heavy like rest of body.