Lozen's Gym Thread

[mattnxtc]

have you worked out the calories on your diet? You still need to be getting aroudn 3000 calories a day...Cutting back calories to dramatic will lead to some quick weight loss followed by stagnant periods.

I would really consider oils to be a thermogenic though it is really a necessity that you have good oils in your diet.

If you are looking for some sort of drink that isnt water...look into some green teas...you wont be disappointed.

[lozen]

Ok I ironed out my program.

Cardio Fitnes
2 rides a week minimum of 20Km on a combination trails and road on my Trek mountain bike. One killer hill on km 10. I time myself and keep a board with my best times.
2 rides a week to the gym. This equates to 42km total each day 21km there and 21km back with two hills there and two back. At the gym I always do my legs the one day.

I split my other days up with Back, Chest, Shoulders and arms. Most of programs i still have from 3 years ago when i booked about 20 sessions with a personal trainer.

All my sets are 15/15/15/25. In 6 weeks I will go to Heavier sets.

Legs:Squat Machine, Leg press, Standing Leg Curls, Calf raises, and Wall sits

Back: Lat Pulldown, Row bar Pulldown, Seated Row, Pull Up machine and Back Extensions.

I am refining my Chest and Arms programs so I can incorporate the home gym I bought.

As for supplements here is what I use:
-Proline Dymatize Mega Shake 2 scoops on hard days 1 on Bike Loop Only.
-Foreever fit Fruit blast Groovy Orange Protein. New addition which guy at Popeyes suggested
-Biox Extreme Power Meal

As for pills I take a Multivitamin in the morning with 2 flaxseed oil pills and 2 Recovery(MSM) Pills and a tablespoon of UDO's. I repeat the MSM and UDO's in the Evening. I am going to also add Omega 3.

I have considered a Thermogenic but am leary of the side effects. Will they really deliver better results?

I appreciate all the tips and advice that has been given.

I have also said i would only weigh myself once a week.
Also note the 4 cardio days are a minimum and I set 6 as a max as I think a rest day is a must

[lozen]

Last week 254.2

This week 251.4

Dropped another 3.6 lbs. Actually expected more as went hard with the bike 6 rides in total at about 150km total. I stopwatch my time and try to always beat my personal best. One hill I could not climb last week that I had to walk a bit I have climbed 5 out of 6 times. Two of the rides in +30 degree heat also
Weights could have been better but diet was good


Weekly average 4.2 lbs. Overall 8.4lbs

This weeks goal 2.5 lbs

[ZimSaw]

Nice work. It's good to have someone doing this at the same time that I am.

[lozen]

Last Week 251.4

This week 249.6

Dropped 1.8 lbs. Not a good week overall. Only 3 workouts and diet 5 out of 10 . Actually pleased i did 1.8lbs. My scale has a Body fat % and that is also dropping.

Weekly average 3.5 lbs Overall 10.4lbs

This weeks Goal 2.5 lbs

[lozen]

Okay weekly update. Great week on the bike I also went out and bought some smoother tires for my mountain bike. Good for crushed rock, dirt and road. Rode every day except Friday and 4 weight workouts. Diet was very good. Though went out last night and really cheated with friends I earned it. Tiramasu was scrumpscious

Last Week 249.6

This week 247.6

Dropped 2 lbs expected more but it is still going down.
Weekly Average 3.1 overall 12.4 lbs

Will report in on the first with first month results and measurements and August Goals. I have to be very happy with 12.4 lbs so far.

[lozen]

End of Month one and happy with results
Started at 44" gut and 42" waist. Lost litlle over 1"on both.
Will stick with my Sunday weigh ins. So no end of the month weigh in.

Goals for August.

-240lbs. May be hard to hit but setting the bar high. Will be tougher as I may plateau one week
-Fitting into 38" waist pants
-Minimum 600 kms on bike. High Goal which will be hard to hit of 750kms
-16 weight workouts
-possibbly booking a few sessions with trainer to get a good chest and arm workout

Wish me luck. I have taken a couple days off as my calfs and quads tight from all the biking and two big storms rolled through.

August 1st here we go for another month wish me luck

[lozen]

OK bad week. I eneded up with some brutal heel cracks and pain in my calf. No excuse as diet wasnt great either.

This weeks weight 248.8
Gained 1.2 lbs

This weeks goal 3 lbs

[lozen]

Ok went hard this week. Logged a bunch of Km's on the bike, one ride at 7 degrees out and got in 4 weight workouts. diet was 7 out of 10.
Weighed in at 246lbs
Lost 2.8 lbs. expeceted more.

Overall now down 14 lbs.

This weeks goal 2.5 lbs

Added goal of 215 by Jan 1st On pave for my 230 by oct 3rd goal.

Not sure if anyone else checks up.


Added note I now fit into that 38" waist Khakis I bought at the start. Pretty comfortably too