My training plan: Lose fat without loseing muscle!

Posted May 7th, 2008 by Ashley

Hey, so I'm going to use this thread to post my daily plan each day and to keep track of my weight loss etc, I will post at the end of the day, what I did in the gym and what I have eaten including supplements, so think of this as a blog, except I'll keep it all in one thread to stop it taking up the whole forum =)

I am going to start this from tomorrrow onwards, but will use this first thread to explain the supplements im using and execsises I'm doing, think of it as a directory of abreviations :)

MET RX - Whey Protein (28g serving with 20g of protein)
MET RX - Pure Creatine
MET RX - Glutamine
MET RX - BCAAs (1800mg per 6 pills)
MET RX - Multivitamins
Chemical Nutrition Pro Flapjacks - 280 cals per bar, 20g protein, 30g complex carbs, 7g fat, these will be one per day for breakfast...

Then, when I say 'Ab circuit' I refer to Juliens ab circuit from this site.

When I say 'Shoulder circuit' I am refering to the video where Jamo and Nick do the 5 raises (Jamo does it, he start with the dumbells in front, raises them 5 times, then goes wider, then diagonally, then to the side, then bends over and does them, so he did 25 reps in total, in the video Back and shoulder workout, with Jamo and Nick). Well I call this 'Shoulder circuit', but I will also do other things for the shoulders.

Will start posting tomorrow and may post todays training program later on tonight if I get time!

All feedback is, as always, welcomed. Any constructive critism is also highly welcomed & wanted =)

Hey!

On June 21st, 2008 Ravinous says:

So what happened to your daily reports??

12th May

On May 12th, 2008 Ashley says:

10.30AM: Thermosurge (Thermogenic)
11.15AM: Flapjack (300cals)
13.00PM: Protein Shake (200cals)
15.00PM: Peanut butter (200cals)
16.45PM: Almods (200cals)
17.30PM: 50g Wholewheat Pasta, 3 quorn burgers (450cals)
20.00PM: Protein Shake (200cals)

Total Cals: 1,600

Training: 3 x 20 Minute runs @ 7mph

Training

On May 11th, 2008 Ashley says:

So here is my workout, hope I haven't missed anything:
I kept the rest times between the sets no more than 10-15 seconds but rested about 2 minutes going from one body part to the other, so as you can imagine, the intensity was very high.
I did the warm up stratches on the video on this site here before working out too =)

Chest:
Incline Dumbbell press 4 x 10
Flat Dumbbell Press 4 x 10
Decline Dumbbell Press 4 x 10

Back
Lat Pulldown 4 x 10
Close Grip Seated Cable Rows 4 x 10
Dumbbell Shrugs

Shoulders
Shoulder workout 5 x 5

Legs
Squat 4 x 10
Leg Extension 4 x 10

Biceps
Barbell Curl 4 x 12
Incline Dumbbell Curl 3 x 12
Standing Hammer Curl 3 x 12

Triceps
Triceps Pushdown 3 x 12
Overhead Triceps Extension 3 x 12
Tricep Dip 3 x 12

Abs
Juliens Ab circuit x 3

Took about 1 hour & 15 mnutes.

5 minutes after: Protein shake, Creatine & L-Glutamine (Which tastes horrible) & BCAA...

Soooo tired now though!

Wait a minute...

On May 25th, 2008 hammama says:

u didn't actually do ALL those exercises on one day, did u?!!

"He who fears fate lives like a coward!"

***This by far is THE best website I have seen on the net***

"Why be emo and sulking when you can be Arnold and bulking?!!"

8th May '08

On May 9th, 2008 Ashley says:

Thursday: Fat loss day, no weight lifting.
8.30am: My fat burning pill 'Thermosurge' all natural herbs & stuff
9.00am: My pro flapjack, my 'thermocrush' which is another fat burning pill - all natural & my multivitamin
11.30am: Almonds 25g
13.00pm: My fat burning pill 'Thermosurge' all natural herbs & stuff
13.30pm: 2 wholegrain rolls & my thermocrush fat burning pill
16.00pm: 30 minute run @ 7mph
16.30pm: Protein shake (28g), Creatine (5g) & Glutamine (5g)
19.30pm: 4 quorn burgers & my thermocrush fat burning pill

Then I was going to have a protein shake before bed but completely forgot - oops!

Total calories: 1200, which is 700 less than my body needs + I burnt quite a lot on the tredmil :)

So today (Thursday) was a good day for dieting.

Todays (Friday) will come later on tonight.

Oh, and my weight is 92.2kg, will post weight on a weekly (Every thursday) basis.

Thanks for reading.

Good stuff.. as long as...

On June 19th, 2008 Stevers says:

You shouldnt go that far below your maintenance, but if you do it occassionally thats fine, but definitely dont do it too many days in a row or your body's going to adapt real quick.

"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown