Alex's Journey

Strength- 

Bench Press
Warm up: 45 x 12, 65 x 10, 85 x 8, 95 x 5, 115 x 5, 135 x 3
Working sets (80% of 1RM (180lbs) 3 sets 5 reps)
145lbs x 5, x5, x5

DB Bench Press: 50lbs x 9-, 45 x 8-, 40 x 9-

Dips: 14 reps-, 11 reps-, 10 reps-

Laying BB Tri Ext: 45lb x 12-, 45 x 8-, 40 x 10-, 40 x 10-, 35 x 10-

 Weight 149.5 lbs

Calorie Intake: 1900

Comments:

I think this may be the end of my fat loss journey. I was extremely lethargic at work today and am no longer able to complete solid cardio sessions. I will up my calories to 2000 alter my workout routine and continue with new goals in mind.

Strength- 

Deadlift
Warm up: 45 x 12, 95 x 8, 135 x 8, 175 x 4
Working sets (80% of 1RM (265lbs) 3 sets 5 reps)
210lbs x 5, x5, x5

Pullups: 10 reps, 6 reps, 5 reps

DB Rows: 60lbs x 5, x 5, x 5

BB Curls: 65 x 5, x5, x5, x5, x5

 Weight 149.5 lbs

Calorie Intake: 2100

Comments:

The calorie deficit is definately taking a toll now! I may bump it up next week to recover.

Strength- 

Military Press
Warm up: 45 x 12, 55 x 8, 75 x 5
Working sets (80% of 1RM (110lbs) 3 sets 5 reps)
90 x 5, x5, x5

Superset1 Upright Rowing: 90 x 5, x5, x5, x5, x5
Superset2 Side Raise: 15lbs x 5, x 5, x 5, x 5, x 4

 Cardio- 

 20 minutes jogging

 Weight 149.5 lbs

Calorie Intake: 1500

Strength- 

Squat
Warm up: 45 x 12, 65 x 10, 85 x 8, 115 x 5, 135 x 3
Working sets (80% of 1RM (190lbs) 3 sets 5 reps)
150lbs x 5, x5, x5

Lungess: 95lb x 5, 95 x 5, 95 x 5

Calf Raise: 120 x 5, 120 x 5, 120 x 5

Cardio-

10 minutes rowing
10 minutes stationary bike

 Weight 150 lbs

Calorie Intake: 1800

So so you know the routine heres last weeks photo:

Todays Photo:

And heres a few bonus pics this week:

I stuck to my calorie cycling plan all week and took 100mg of caffeine probably two times this week.  Caffeine resistance builds quickly.

So Last weeks weight was 152 lbs today I weighed 150lbs. Total weight loss this week being 2lbs which is perfect for this stage in the game. I’m going to follow the same plan this week and hopefully go for another 1.5 to 2lbs.

Monday 1800cal
Tuesday 1500cal
Wednesday 2200cal
Thursday 1800 cal
Friday 1700 cal
Saturday 2000 cal
Sunday 1600 cal

Hey everybody, here is my current diet aimed toward shedding the last few pounds. I may alternate calories each day by adding or subtracting 2-300 calories from carbs just to keep my body guessing. I’m using a ratio of 40% carbs to 40% protein to 20% fat. My weight is 151lbs and calorie intake 1760.
Breakfast 6:30 AM

* Multivitamin
2 Eggs      - 160 calories
2 Slices of Whole Wheat Bread  - 200 calories
Grapefruit    - 120 calories

Morning Snack 9:00 AM

1oz (25 Count) Whole Kernal Almonds - 160 calories

Lunch  11:30 AM

(14 Count) Olives   - 90 calories
3/4 Cup Long Grain Brown Rice  - 180 calories
2 Cups Cabbage w/ low calorie dressing - 60 calories
Protein Shake    - 120 calories
1 tsp Flax Oil    - 40 calories

Afternoon Shake 2:00 PM

Protein Shake    - 120 calories
Flax Oil    - 40 calories

Afternoon Snack 4:30 PM

1/2 Can Tuna    - 60 calories
*4 1000mg Capsules Salmon Fish Oil - 40 calories
10 Baby Dill Pickles   - 50 calories

Dinner  6:00 PM

120g Chicken Breast   - 100 calories
140g (5″ Long Stalk) Broccoli  - 50 calories

Bedtime Shake 8:00 PM

Protein Shake    - 120 calories
1 Cup Green Beans   - 50  calories
*7.5mg Zinc

    Calorie Total = 1760

151g Carbs, 147.5g Protein, 48.5g Fat