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Progress & Goals
147.8 Lbs.
LEAN BODY MASS
37 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
This is my current workout based on beginner guides, the internet and anecdotal sources. It is rough, probably flawed. Please do criticize.
Everything 10-14 sets per body part drawn from a variety of exercises with 8-12 reps per set. Stretch to begin.
MONDAY Back/Biceps
Lat p/d
Shrugs
d/b row
d/b curl
d/b hammer curl
d/b preacher curl
TUESDAY Shoulders/Abs
d/b Military raise
d/b front raise
d/b lateral raise
d/b reverse flye
situps
planks
crunches
obliques
WEDNESDAY REST
THURSDAY Triceps (researching adding arms, or bodyweight legs)
dips
tricep p/d
d/b tricep kickback
d/b curl
FRIDAY Chest
pushups
d/b flye
benchpress
butterfly
SATURDAY REST
SUNDAY Fill in
Light abs
dips etc.
My Nutrition Program View My Full Nutrition Program
This is my diet which will hopefully optimise fat loss and capitalise on beginner gains. Please criticise. Any input will be most welcome.
WORKOUT DAY MENU
1. Dark rye crackers 4pcs
natural hummus 1/2 cup
protein shake 3scp
670 cals 53p 52c
-WORKOUT-
2. protein shake 3scp
230cals 45p 6c
3. Lean Chicken
green beans
brown rice
herbs
275cals 27p 26c
4. '' ''
'' ''
'' ''
'' ''
275cals 27p 26c
5. almonds 20pcs
200cals 5p 5c
6. Lean chicken breast
2 cups broccoli
salsa
270cals 51p 9c
7. protein shake 3scp
walnuts 20pcs
430cals 50p 11c
TOTAL 2350 cals 258 protein 135 carbs
NON WORKOUT DAY MENU
1. Natural oats 1 cup
protein powder 3scp
377cals 51p 31c
2. Lean chicken
green beans
brown rice
herbs
275cals 27p 26c
3. '' ''
'' ''
'' ''
'' ''
275cals 27p 26c
4. almonds 20pcs
200cals 5p 5c
5. Lean chicken breast
broccoli 2 cups
salsa
270cals 51p 9c
6. protein shake 3sc
walnuts 20pcs
430cals 50p 11c
TOTAL 1827 cals 211 protein 108 carbs
GENERALLY - 3 litres h2o per day
- 1 litre green tea per day
Nothing white. No white flour, sugar, starches. Lactose, Sucrose, Fructose currently minimal.
No alcohol or carbonated drinks.
One carb centric 'cheat meal' per week.
My Supplement Program View My Full Supplement Program
These are my Supplements. For weight training and the ongoing recuperation involved with my injuries from a motorbike accident.
Morning Vitamins.
Multi Vitamin
Fish oil
Glucosamine
Calcium/D
Spirulina
Creatine - Pre and Post workout.
BCAA's - Post workout and before sleep.
Glutamine - Before sleep.
My Motivation Program View My Full Motivation Program
ribera1980 updated his supplement program.
Morning Vitamins. Multi Vitamin Fish oil Glucosamine Calcium/D Spirulina Creatine - Pre and Post workout. BCAA's - Post workout and before sleep. Glutamine - Before sleep.
ribera1980 updated his nutrition program.
WORKOUT DAY MENU 1. Dark rye crackers 4pcs natural hummus 1/2 cup protein shake 3scp 670 cals 53p 52c -WORKOUT- 2. protein shake 3scp 230cals 45p 6c 3. Lean Chicken green beans brown rice herbs 275cals 27p 26c 4. '' '' '' '' '' '' '' '' 275cals 27p 26c 5....
Go to nutrition programribera1980 updated his workout program.
Everything 10-14 sets per body part drawn from a variety of exercises with 8-12 reps per set. Stretch to begin. MONDAY Back/Biceps Lat p/d Shrugs d/b row d/b curl d/b hammer curl d/b preacher curl TUESDAY Shoulders/Abs d/b Military raise d/b front raise d/b lateral raise d/b reverse flye situps planks crunches obliques WEDNESDAY REST THURSDAY Triceps (researching adding arms, or bodyweight legs) dips tricep p/d d/b tricep kickback d/b curl FRIDAY Chest pushups d/b flye benchpress butterfly...
Go to workout programribera1980 is inspired by fluid1.
Reason: Similar goals and background. Evidence of great determination and self discipline.
ribera1980 updated his overall goal.
Undo years of bad nutrition and unhealthy habits. Eat, train hard and smart and lose the skinny fat look forever. Gain respectable muscle, lose the fat. Set a good example for my loved ones.
ribera1980 updated his weight from 187 Lbs. to 184.8 Lbs., a 2.2 Lb. loss in 7 days.