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*New Marriage Regrets TRAINING LOG - Fasting & Full-Body Workouts! 9/30/2014

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Old Yesterday, 07:14 PM   #1
Just Me...Lee.
 
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Arrow *New Marriage Regrets TRAINING LOG - Fasting & Full-Body Workouts! 9/30/2014

I went from tall, dark and (relatively)handsome to... tall, bloated and chubby-faced.

A little about me. I'm Lee and I FINALLY got married at 36 years of age on June 22nd to the most beautiful woman I've ever known, inside and out.

BUT, I've taken this honeymoon thing waaaaay too far and she won't stop cooking deliciously fattening foods. Lots of Presidente beer and rich Dominican dishes caused my temporary downfall.

From the day we stepped into that hotel resort in Punta Cana(I live in the DR) to celebrate our marriage I've been slacking on my workouts and eating like there is no tomorrow.

The worst part is that I've been weight training for over 15 years, teaching and training others to get in shape for 10+ years. Usually through intermittent fasting, which I am now back to doing after having TOTALLY abandoned it post-wedding the last 3 months.

My Stats: 6'4" 255 lbs

My Normal Size: 6'4" 240 lbs

My New Goal: 6'4" 230 lbs (lean, ripped & muscular)

I've done this before and I always get back to my shape, but trust me... I have fat guy genetics, if I don't stick to the script I blow up quickly.



I think I'll be back to where I was in 3 months easily, I'm not a naturally lean guy but I know how to get lean when I want to, and since I won't be having anymore honeymoons I will stay lean.

I'll be doing 3 full-body weight-training workouts per week and atleast 120 minutes of cardio per week.

Feel FREE to give your encouragement and helpful suggestions.

Yesterday's fasted workout went like this....(I always workout fasted, regardless of my goals but it's REALLY great for fat-burning)

Walked 1 mile to the gym with loaded backpack.


When I got to the gym I did....

Squats:
3 sets of 10 squats - 205 lbs[/b] (going for lightweight - higher volume to burn fat)
4 sets of 10 box squats - 225 lbs

Barbell Clean & Press(fast-paced):
3 sets of 12 - 70 lbs

Bench Press:
3 sets of 10 - 205 lbs

Lat Pulldowns:
3 sets of 12 - 100 lbs

This workout had me TOTALLY GASSED. By the time I got to the 2nd set of Barbell Clean & Press I was huffing & puffing like no tomorrow and you should know that I work out on an empty stomach ALWAYS.

My last meal from the day before yesterday's workout was at 8:00 pm Sunday night and I just ate at about 1:30 pm yesterday 1st meal, last meal 7:30pm..

I must admit, I had to break up my bench press sets and ended up doing 6 sets of 6, I was gassed from the clean and presses.

The Lat pulldowns went well and I felt a second wind coming, I threw in a couple extra reps in each set and will definitely up the weights the next time I do it.

Afterwards, I walked back home one mile with groceries in my backpack 1 mile, the first few blocks are totally uphill(The Dominican Republic is full of hills and valleys). Anyway, I felt GREAT and Energized after the workout.

I'm gonna see if I can hit my fitness goal in 3 months and if I can get my wife to cook healthier dishes without hurting her feelings...

- Lee
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Old Yesterday, 07:21 PM   #2
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Today I sprinted/jogged/walked 1.5 miles pretty much mostly downhill to the vegetable market for some augacate y cebolla(avocados and onions), I had my backpack on, I'd estimate it weighed 15 lbs cuz it still had my gym crap in it.

Then sprinted/jogged/walked 1.5 back to the crib pretty much all uphill and I'd estimate the bag on my back weighed 25 lbs on the way back.

Worked up a good sweat, gonna eat at 3pm, about 3/4 of chicken with some of the skin left on it cooked stove top without any oil, 1 whole avocado, a butt load of coleslaw(vinegar and a couple teaspoons of olive oil).


Did about a 33/33/33% split of walking/jogging/running with the backpack. Took about 45 mins with the food shopping(rest) mixed in.

Can't wait for the gym tomorrow!
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Old Yesterday, 08:16 PM   #3
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Sounds like you have got things pretty sorted. I try to workout twice a day. Running in the morning. And then weight training before lunch. I also do IF, and skip dinner. I eat a big breakfast and a big lunch.

I eat A LOT of fish. I think lean protein is key if you are doing big workouts like yours, especially the weight training. So it is good to see you going big on the chicken.

I am finding it hard though to build muscle and cut fat at the same time. I think I am managing it but it's a fine line.

So to be honest, in your shape (which is good) I would just focus on a cut. You have the muscle mass, so pick up the cardio for a bit and lower your food intake to get that fat off and let the muscle show through. I am not sure if you need the weight training as much for the final pounds based on your description/goal. You can pick that up again when you reach your goal. Just my opinion.
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Old Yesterday, 09:18 PM   #4
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Quote:
Originally Posted by IanG View Post
Sounds like you have got things pretty sorted. I try to workout twice a day. Running in the morning. And then weight training before lunch. I also do IF, and skip dinner. I eat a big breakfast and a big lunch.

I eat A LOT of fish. I think lean protein is key if you are doing big workouts like yours, especially the weight training. So it is good to see you going big on the chicken.

I am finding it hard though to build muscle and cut fat at the same time. I think I am managing it but it's a fine line.

So to be honest, in your shape (which is good) I would just focus on a cut. You have the muscle mass, so pick up the cardio for a bit and lower your food intake to get that fat off and let the muscle show through. I am not sure if you need the weight training as much for the final pounds based on your description/goal. You can pick that up again when you reach your goal. Just my opinion.
Thanks IanG, you are right, lean protein is key. I love seafood,but unfortunately my taste in seafood(shrimp, crab & lobster) is outside of my daily eating budget heheh... I'm not a huge fish eater, I do love Salmon though.

As far as the weight lifting, I always use it as a tool whether I'm trying to bulk or cut. I just adjust my calories and protein intakes(actually eat more protein when cutting) and let metabolic function take it from there.

But you are right. The cardio probably needs to kick up a few ticks. Thanks for the input bro!

Last edited by Just_Lee : Yesterday at 09:19 PM.
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