End of Week 1 Stats

Physical:

• Weight: 194 lbs (loss of 6 lbs)

• Body Fat: 25.9% (loss of 2.6%)

• Waist Size: 36 in (no change)

• Shoulder Size: 50 in (no change)

• Chest Size: 45 in (no change)

• Arm Size: 15 in (no change)


Nutrition:

• 1-2 12oz soda's this week

• 1-2 Fast Food/Restaurant Meals this week

• 1700 Calories per day

• 2-3 fruit and vegetable servings per day

• Seldom unhealthy snacks and sweets


Current Habits:

• 3 Days of weight training

• 4 Days of cardio training

• Some works outs at work (jogging, sit-ups, and push-ups)

• 2-3 hours of television per day

• 1-2 hours of house/yard work per day

• 6-8 hours of sleep every day


GOALS SET FOR 15 WEEKS


Physical Goals:

• Weight: 180 lbs

• Body Fat: 15 %

• Waist Size: 32 inches

• Shoulder Size : 58 inches

• Chest Size : 50 inches

• Arm Size : 18 inches


Nutritional Goals

• One soda per week

• One Fast Food or Restaurant Meal per week

• Maintain a 1600 Calorie per day diet

• Eat Fruits and Vegetables on a daily basis

• Cut out unhealthy snack food (chips, candy, sweets, etc.)

• Drink 2 Liters of water per day


Habit Goals:

• Weight Train 3 times a week

• Cardio Exercise 5 times a week

• Exercise at work for at least 1 hour

• Limit TV time at home to 1-2 hours

• Dedicate 1-2 hours per day to house/yard work

• Better sleeping habits, at least 6 - 7 hour per night

Week 1 Workouts Sep. 21 - Sep. 25

Monday

Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight

Circuit 1

Chest | Incline Bench Press |10-15 Reps | 10 Reps | 110 lbs

Shoulders | Seated Shoulder Press | 10-15 Reps | 15 Reps | 65 lbs

Cardio | Run 3 Laps | 3 Laps

Triceps | Press Down | 10-15 Reps | 15 Reps | 90 lbs

Abs | Sit-Ups | 20-30 Reps | 20 Reps | 30 lbs added

Cardio | Run 3 Laps | 1 Lap

Rest for 5 minutes

Circuit 2

Shoulders | Side Laterals | 10-15 Reps | 10 Reps | 20 lbs per arm

Cardio | Run 2 Laps |  2 Laps

Chest | Pec Deck Machine | 10-15 Reps | 15 Reps | 100 lbs

Abs | Hanging Knee-Ups | 10-15 Reps | 10 Reps | N/A

Triceps | Tricep Extentions | 10-15 Reps | 15 Reps | 50 lbs

Cardio | Run 2 Laps | 2 Laps

Rest for 5 minutes

Circuit 3

Triceps | Dips (machine) | 10-15 Reps | 15 Reps | 100 lbs

Abs | Crunches | 20-30 Reps | 30 Reps | N/A

Cardio | Run 3 Laps | N/A

Shoulders | Rear Laterals | 10-15 Reps | 15 Reps | 15 lbs per arm

Chest | Seated Chest Press | 10-15 Reps | 15 Reps | 150 lbs

Cardio | Run 3 Laps | 2 Laps
________________________________________________________

Wednesday

Muscle Worked | Exercise | Repetitions | Actual Reps | Weight

Circuit 1

Back | Pull-Downs | 10-15 Reps | 10 Reps | 120 lbs

Biceps | Preacher Curl | 10-15 Reps | 15 Reps | 80 Lbs

Forearms | Reverse Curls | 10-15 Reps | 10 Reps | 55 lbs

Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | N/A

Rest for 5 minutes

Circuit 2

Abs | Torso Rotations | 20-30 Reps | 30 Reps | 90 lbs

Back | Seated Row Machine | 10-15 Reps | 15 Reps | 100 lbs

Biceps | Standing Curls | 10-15 Reps | 10 Reps | 100 lbs

Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 20 lbs per arm

Rest for 5 minutes

Circuit 3

Back | T-Bar Rows | 10-15 Reps | 15 Reps | 60 lbs

Biceps | One-Arm Curls | 10-15 Reps | 10 Reps |25 lbs

Forearms | Rope Curls | 10-15 Reps | 15 Reps | 70 lbs

Abs | Sit-Ups | 20-30 Reps | 15 Reps | N/A

Cardio | Swimming | 10 Laps  | 5 Laps
___________________________________________________________

Thursday

Muscle Worked | Exercise | Repetitions | Actual Reps | Weight

Circuit 1
Quads | Machine Squat | 10-15 Reps | 15 Reps | 135 lbs

Calves | Standing Calf Raise | 10-15 Reps | 10 Reps | 200 lbs

Hamstrings | Lying Leg Curl | 10-15 Reps | 15 Reps | 100 lbs

Plyometric | Jump Box | 10-15 Reps | 15 x2 Reps | 2 Stacks

Rest for 5 minutes

Circuit 2

Hamstrings | Single Curls | 10-15 Reps | 15 Reps |150 lbs

Plyometric | Jump Box | 10-15  Reps | 15 x2 Reps | 2 Stacks

Quads | Leg Press | 10-15 Reps | 15 Reps | 200 lbs

Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 100 lbs

Rest for 5 minutes

Circuit 3

Plyometric | Jump Box | 10-15 Reps | N/A | N/A

Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 100 lbs each

Hamstrings | Lying Leg Curls | 10-15 Reps | 10 Reps each | 100 lbs

Quads & Glutes | Glute & Quad Press | 10-15 Reps | 10 Reps each | 50 lbs each

Cardio | Cycle | 15 Minutes | 15 mins
__________________________________________________________________

Current Status

Current Stats

Current Physical:

• Weight: 200 lbs

• Body Fat: 28.5%

• Waist Size: 36 in

• Shoulder Size: 50 in

• Chest Size: 45 in

• Arm Size: 15 in

Current Nutrition:

• 2-3 32oz soda's per day

• 4-5 Fast Food/Restaurant Meals per week

• 2500 Calories per day

• 1-2 fruit and vegetable servings per week

• Several unhealthy snacks and sweets daily

Current Habits:

• No weight training

• No cardio training

• No activities at work (sit and eat for 12 hours)

• 5-6 hours of television per day
• 1-2 hours of house/yard work per week

• 4-6 hours of sleep some days, 8-10 other days

GOALS SET FOR 15 WEEKS


Physical Goals:

• Weight: 180 lbs
• Body Fat: 15 %
• Waist Size: 32 inches
• Shoulder Size : 58 inches
• Chest Size : 50 inches
• Arm Size : 18 inches


Nutritional Goals

• One soda per week
• One Fast Food or Restaurant Meal per week
• Maintain a 1600 Calorie per day diet
• Eat Fruits and Vegetables on a daily basis
• Cut out unhealthy snack food (chips, candy, sweets, etc.)
• Drink 2 Liters of water per day


Habit Goals:

• Weight Train 3 times a week
• Cardio Exercise 5 times a week
• Exercise at work for at least 1 hour
• Limit TV time at home to 1-2 hours
• Dedicate 1-2 hours per day to house/yard work
• Better sleeping habits, at least 6 - 7 hour per night

In The Beginning

Hi, I'm Bryan and this is my journey to weight loss, muscle building, body fitness and better living. For the next 15 weeks, til the end of 2009. I will be transforming my life and body in ways that I've thought about for years, but haven't accomplished. I'll be eating better, giving up certain foods and habits. I will be exercising regularly, both cardio endurance and muscle strength. I will post pictures of progress, update physical stats and my workouts and diet habits weekly. I've decided to take this approach, to force myself into being accountable for my poor lifestyle and the desire to change it. Please feel free to leave comments good and bad. Feel free to post your progress as well, motivation is best achieved through friends and support from others. Wish me luck and good luck to all of you taking a similar journey.