1st training log ever, so hopefully it will help keep me on track. The goal is fat loss at a starting weight of 240lb. My TDEE is a bit over 2700 cal based on several calculators (I sit at a desk all day and exercise consists of lifting 3 days and 45 min. LISS cardio 2 days). Food/macro discipline is easiest for me M-F so the calorie budget will be 2000 for those days and 2500-2700 for Sa-Su, which should be at least 1lb per week fat loss. If a consistent 2200 cal. would be better, let me know. Here's my plan for 2013 and by the numbers it should be easily doable.
4 intermediate goals for the year of 10lb fat loss per quarter
Macros will be 40% (200g) protein, 30% fat (67g), 30% carbs (150g)
Lift 3 days/week, 2 sets of 5 reps starting at 75% 5RM and progressing slowly each session
If 2013 is successful, 2014 will look like this:
Q1 maintenance diet
Q2 10lb fat loss
Q3 maintenance diet
Q4 slow bulk
EDIT 12/31/2012
Was reading the abbreviated routine thread and O&G's recommendation appeals to me, so I'm making a change before I even start the new year. I'd like to believe (prove?) less is more, so the only thing to lose is time.
M-W-F
Incline Bench Press
Overhead Press
T-Th-S
Chins
Rack Pulls (deads later)
20 min. HIIT on my elliptical trainer 2-3 times/week
Since my goal is 10lb fat loss per quarter, I'll be doing 4 sets of 5 reps each session with slow, consistent progression starting at 70% 5RM to extend the cycle as long as possible. I've had a good, long 2+ week SD, so 70% should feel like work.
4 intermediate goals for the year of 10lb fat loss per quarter
Macros will be 40% (200g) protein, 30% fat (67g), 30% carbs (150g)
Lift 3 days/week, 2 sets of 5 reps starting at 75% 5RM and progressing slowly each session
Smith machine shrugs
Rack pulls (working to deads)
Incline barbell bench press
Seated Smith machine overhead press
T-bar rows
Pullups
Chins
Triceps pushdowns (maybe)
20 min. HIIT cardio on my elliptical 2 days/week with 5 min. warmup/warmdownRack pulls (working to deads)
Incline barbell bench press
Seated Smith machine overhead press
T-bar rows
Pullups
Chins
Triceps pushdowns (maybe)
If 2013 is successful, 2014 will look like this:
Q1 maintenance diet
Q2 10lb fat loss
Q3 maintenance diet
Q4 slow bulk
EDIT 12/31/2012
Was reading the abbreviated routine thread and O&G's recommendation appeals to me, so I'm making a change before I even start the new year. I'd like to believe (prove?) less is more, so the only thing to lose is time.
M-W-F
Incline Bench Press
Overhead Press
T-Th-S
Chins
Rack Pulls (deads later)
20 min. HIIT on my elliptical trainer 2-3 times/week
Since my goal is 10lb fat loss per quarter, I'll be doing 4 sets of 5 reps each session with slow, consistent progression starting at 70% 5RM to extend the cycle as long as possible. I've had a good, long 2+ week SD, so 70% should feel like work.
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