10/08/09

I am doing full body weight training on Mondays, Wednesdays and Fridays and doing abs on Tuesdays and Thursdays. Off to rest on Saturdays and Sundays.

I am hitting each of the major muscles groups with one exercise of 3 sets of 6 - 12 reps with dumbells (8,12,15,25 lbs) and doing very strict movements to better exercise the muscle, not just push up heavier weights. In place of bench press I do push ups and I don't have a chin up bar and I need one for P90X.

My diet is clean, there is no junk food or soda calories. 

Here is a sample:

5 am - 7 am

8 oz white grape juice

12 oz 1% milk

50 grams whey protein isolate

1 tbsp peanut butter

1 cell tech creatine

Workout 5:30 am - 6:30 am

7-9 am

1 cup oatmeal

2 eggs, 2 egg whites

10 am

25 grams whey protein isolate

1 tbsp peanut butter

1 capsule lipolyze

16 oz - 24 oz juice of beet, carrot, apple and celery

12 noon

turkey, spinach, mayo on whole wheat(sometimes tomato)

3 pm

25 grams whey protein isolate

1 tbsp peanut butter

1 capsule lipolyze

24 oz smoothie - 1% milk, fat free yogurt, strawberries, blueberries, raspberries, 1/2 cup oatmeal, 2 tbsp wheat germ, 2 tbsp ground flaxseeds, ice

6 pm

 5 oz tuna

1/2 cup brown rice

8 oz broccoli

8 pm

25 grams whey protein isolate

1 tbsp peanut butter*

1 capsule lipolyze

* Peanut butter is the perfect carbohydrate to synthesis the protein isolate into the muscles.

Drink: water, 1% milk, green tea, diet coke, crystal light iced tea

Snack: peanut butter and honey on whole wheat, hand full of almonds and cheddar cheese, an apple, celery and peanut butter

I have put on 16 lbs and only 1% body fat following this diet and lifting regiment, my waist has shrunken by 3" but still has a LONG way to go.

I can't wait to start P90X  on January 1, 2010 to burn this fat off, my goal is 10% BF.

Now I am happy with what I think is good muscle growth.

237.2 lbs, 29.8% BF, 43" waist*, 14.5" arms  

* This is around my belly, I wear size 38 jeans, I want to wear size 34 jeans