Fat to Fit

Change of Plans

willreeves — Wed, 26 May 2010 20:30:04 +0000

I have found a waaaaay better method to log my journey. Please join me at my Body Space page to follow along.

I will be taking a week or two off as I will be joining a 16 week body transformation contest provided by Double-T. I want to pack on a couple extra pounds before I start so I will look nice and fat for the “before” photo.

Once I dive in though, it will be non-stop dedication for 16 weeks!

Keep checking out my Body Space page along with my journal into 16 weeks of pain! I will be tracking my progress by logging my food, exercise, energy and reviewing the supplements I am taking along the way.

Cheers for now.

Filed under: 40 Day Transformation

Day 18 Exercise

willreeves — Fri, 21 May 2010 15:43:19 +0000

It was an off day but I figured I better hit the gym and sweat off some of that pizza I had the night before!

Cardio:

25 mins on Elliptical @ 75 % effort

Abs:

3 Sets of decline oblique sit-ups

3 Sets of weighted seated crunches

Filed under: 40 Day Transformation, Exercise

Day 18 Meals

willreeves — Fri, 21 May 2010 15:40:18 +0000

	Calories	Carbs	Fat	Protein
Meal 1
2 Scoops MVP ProWhey	248	7	5	48
Meal 2
1 Hardboiled Egg	70	1	5	6
2 Turkey Pepperoni	100	2	6	12
Meal 3
1 Apple	74	19.6	0.3	0.4
Meal 4
1 Scoop Muscletech Nitro-Tech Protein	130	3	1.5	25
4 oz Brown Rice	126	26.1	1	2.9
3.75 oz Tilapia	136	0	2.9	27.8
Meal 5
1 cup Organic Roasted Garlic Pasta Sacue	100	24	4	4
85 g Organic Corn Spaghetti	310	70	1	4
3.5 oz 80% Lean Ground Beef	244	0	15.8	24
Total	1538	152.7	42.5	154.1

Filed under: 40 Day Transformation, Meals

Day 17 Meals

willreeves — Thu, 20 May 2010 19:07:51 +0000

Well, not my best day! Was a stressful day and sticking to my nutrition plan wasn’t my main concern. Back on track now though.

	Calories	Carbs	Fat	Protein
Meal 1 – 7 AM
8 Egg Whites	120	0	0	28
4 Slices Smoked Turkey Breast	80	2	1	16
2 Scoops MVP ProWhey	248	7	5	48
2 Slice Sprouted Grain Bread	190	33	7	9
Meal 2 – 10 AM
2 Turkey Pepperoni	100	2	6	12
5 oz Strawberries	45	10.9	0.4	0.9
Pre-Workout – 11:45 AM
1 Scoop Muscle Pharm Assault	104	18	0	8
Post Workout – 1:00 PM
2 Scoop Muscletech Nitro-Tech Protein	260	6	3	50
Meal 3 – 2:30 PM
1 Apple	74	19.6	0.3	0.4
Meal 4 – 5:00 PM
4 Slices Thing Crust Pizza	640	64	38	28
Total	1861	162.5	60.7	200.3

Filed under: 40 Day Transformation, Meals

Day 17 Exercise

willreeves — Thu, 20 May 2010 16:32:00 +0000

#	Exercise Name	Set	Lbs.	Reps
1	Seated Cable Rows	#1	100	10
		#2	150	6
		#3	165	6
		#4	70	20
		#5	60	30

2	Close-Grip Front Lat Pulldown	#1	105	8
		#2	120	6
		#3	135	6
		#4	75	20
		#5	60	30

3	Standing Bicep Cable Curl	#1	60	8
		#2	70	6
		#3	70	6
		#4	30	20
		#5	20	30

4	Decline Oblique Crunch	#1		20
		#2		20
		#3		20
		#4		20

Filed under: 40 Day Transformation, Exercise

Day 16 Meals

willreeves — Wed, 19 May 2010 01:31:34 +0000

	Calories	Carbs	Fat	Protein
Meal 1 – 7 AM
2 Scoops MVP ProWhey	248	7	5	48
1 Hardboiled Eggs	70	1	5	6
1 Cup Almond Milk	80	15	2	1
2 Slice Sprouted Grain Bread	190	33	7	9
Meal 2 – 10 AM
2 Turkey Pepperoni	100	2	6	12
4 oz Strawberries	38	9	0.7	1
Pre-Workout – 11:45 AM
1 Scoop Muscle Pharm Assault	104	18	0	8
Post Workout – 1:00 PM
2 Scoop Muscletech Nitro-Tech Protein	260	6	3	50
Meal 3 – 3 PM
1 Hardboiled Egg	70	1	5	6
250 g Fat Free Cottage Cheese	180	12	0.8	30
100 g Chicken Breast Deli Meat	90	2	2	16
Meal 4 – 7 PM
5.2 oz Chicken Breast	243	0	5.3	45.7
30 ml Salsa	15	4	0	0
Meal 5 – 10 PM
2 Scoops MVP ProWhey	248	7	5	48
1 Scoop Muscle Pharm Bullet Proof	48	2	0	0
Total	1984	119	46.8	280.7

Filed under: 40 Day Transformation, Meals

Day 16 Exercise

willreeves — Tue, 18 May 2010 20:12:42 +0000

Dumbbell Bench Press:

Set 1, 45′s lb for 8 reps

Set 2, 55′s lb for 6 reps

Set 3, 60′s lb for 6 reps

Set 4, 65′s lb for 6 reps

Set 5, 35′s lb for 20 reps

Parallel Bar Dip:

Set 1, 8 reps

Set 2, 6 reps

Set 3, 6 reps

Incline Barbell Bench Press:

Set 1, 95 lb for 8 reps

Set 2, 135 lb for 6 reps

Set 3, 65 lb for 25 reps

Seated Dumbbell Press:

Set 1, 45′s lb for 7 reps

Set 2, 45′s lb for 6 reps

Set 3, 45′s lb for 6 reps

Set 4, 25′s lb for 12 reps

Set 5, 17.5′s lb for 20 reps

Close Grip Bench Press:

Set 1, 95 lb for 8 reps

Set 2, 115 lb for 6 reps

Set 3, 115 lb for 4 reps

Set 4, 65 lb for 15 reps

Set 5, 45 lb for 20 reps

Filed under: 40 Day Transformation, Exercise

Update

willreeves — Tue, 18 May 2010 20:07:02 +0000

Well things seem to be going well, I have been sticking to my diet and exercise plan quite closely; better than I expected to be honest. Workouts are going well, however, I am starting to get bored of the low weight high rep business. If you notice my last few workouts I have cut on high rep and added another strength set. I know this wont help with muscle size any but I am too afraid to lose the strength I have worked so hard for. I will probably go back to the original plan soon though, just had to make sure the strength was still there.

I am finally set with meals, the first couple weeks was quite a chore preparing all that food, weighing, logging, etc. I do my best to mix up my meals a little so I don’t get bored of eating the same thing. It is a lot of work to keep mixing it up though, I think for the second half I may just stick to a few different plans.

I joined a new gym last week which is closer to work, now I can go to the gym at lunch and get my evenings back. The unfortunate part about going at lunch is I am unable to get my lifting and cardio in. I plan to do cardio at the gym on my off days and try get out for bike rides or runs in the evening.

As far as weight goes, I am at 171 lbs today. I am going to measure my BF % tonight, but I am pretty confident it is down. I am seeing some more definition in my mid section and my shirts are starting to fit a little more loose. I am really bad for expecting greatness in a short period of time so of course…….I would have liked to see more progress by now. It keeps me motivated though and that’s what really matters.

I will try to post an update picture and my BF % tonight, if not tonight in the next couple days.

Filed under: 40 Day Transformation

Day 15 Meals

willreeves — Tue, 18 May 2010 04:06:00 +0000

	Calories	Carbs	Fat	Protein
Meal 1
2 Hardboiled Eggs	70	1	5	6
2 Scoops MVP ProWhey	248	7	5	48
Meal 2
90 g Chicken Breast Deli Meat	90	2	2	16
1 Apple	74	19.6	0.3	0.4
Meal 3
6 oz Chicken Breast	281	0	6.1	52.8
4 oz Brown Rice	126	26.1	1	2.9
4 oz Strawberries	36	9	0.7	1
Meal 4
2 Scoop Muscletech Nitro-Tech Protein	260	6	3	50
Meal 5
6 oz Tilapia	218	0	4.6	44.5
200 g Frozen Vegetables	90	6	0	4
125 g Fat Free Cottage Cheese	90	6	0.5	15
Meal 6
2 Scoops MVP ProWhey	248	7	5	48
Total	1831	89.7	33.2	288.6

Filed under: 40 Day Transformation, Meals

Day 14 Exercise

willreeves — Mon, 17 May 2010 01:27:24 +0000

Barbell Squat:

Set 1, 135 lb for 8 reps

Set 2, 185 lb for 6 reps

Set 3, 225 lb for 5 reps

Machine Leg Press:

Set 1, 175 lb for 20 reps

Set 2, 175 lb for 30 reps

Hack Squat:

Set 1, 135 lb for 8 reps

Set 2, 155 lb for 6 reps

Set 3, 155 lb for 6 reps

Set 4, 195 lb for 4 reps

Machine Leg Extension:

Set 1, 130 lb for 15 reps

Set 2, 90 lb for 20 reps

Romanian Deadlift:

Set 1, 135 lb for 8 reps

Set 2, 155 lb for 6 reps

Set 3, 155 bl for 6 reps

Back Hyper Extensions:

Set 1, 15 reps

Set 2, 15 reps

Cardio:

20 min intervals on Eliptical

Filed under: 40 Day Transformation, Exercise