As I wrote in my previous post, about 6 weeks before Memorial Day I shift gears in my exercise and nutritional program. Over the winter months I tend to eat a little more bread and more of the “comfort” foods that put on a few extra pounds. For me that is always about 5-7lbs of weight. I also do not train with weights as hard in the winter—I give my muscles and tendons a chance to recoupe from all the years of sports and weightlifting.
So here is my routine. It will work for someone looking to loose approximately 20lbs of bodyfat in a 6-8week period. If you are a male around 190lbs this is perfect for you. A female depending on you weight can cut about 20% of the calories listed, but take them mostly from the carbs. My goal is to define my abs and lose 12lbs of bodyfat and increase my lean body mass by about 5lbs.
Monday/Wednesday/Friday are my Weight Training Day
- Monday - Upper Body Workout 2 exercises each for Chest/Back/Shoulders and one exercise each for Biceps/Triceps/Forearms I do 3 sets plus 1 warm up with each set getting progressively heavier with weight (8-12 reps per set) do not worry about low back exercise, I incorporate them into ab training
- Wednesday - Lower Body Workout (Leg Presses, Squats or Lounges, Leg Extensions and Leg Curls, Calfs) same rep scheme as Monday, except that squats I never do more than 135lbs and I always do it first (great for tightening the butt, but bad on my back)
- Friday - Same as Monday except that I pick different exercise
Tuesday and Thursday is Abdominals and Interval Training for Cardio (Thursday evening is Yoga)
I train my abs for 20 min and then finish with 4 sets of low back extensions: The key is to concentrate and breathe correctly. Train until they burn. Do not worry about weight, just concentrate and make sure to hit all areas of the abdominals.
Interval Training: 2min warm up jog, then all out sprint for 30s-1m followed by a light jog for 2m, repeat at least 10 times, then end with a 5min jog to cool down. Alternate Routine is a 2min warm up then increase the intensity(speed) each min for 4mins then repeat the 4min cycle 4 times and then 2 min cool down.
Saturday Morning is Spin Class
Sunday is an off day and I allow myself one meal of anything that I want to eat.
Nutrition:
Breakfast: 1-2 whole eggs and 4-5 egg whites, veggies and FF cheese omelette. 1 piece of whole grain-high fiber toast and an orange or Breakfast Smoothie (1 cup of skim plus or soy milk, I cup of yogurt, fresh fruit and 2 scoops of whey protein and tbsp of EFA oil)
Snack 1: Detour Oatmeal Peanut Butter Chocolate Chip Bar (1/2 Bar) or 1 cup of cottage cheese, 1 container of low fat-low sugar yogurt, grapes and a handful (almonds or walnuts)
Lunch: Garden salad with grilled chicken, Neumans Own Salad Dressings and piece of fruit or Wrap of grilled chicken/veggies and FF cheese
Snack 2: Detour Oatmeal Peanut Butter Chocolate Chip Bar (1/2 Bar) or 1 cup of cottage cheese, 1 container of low fat-low sugar yogurt, grapes and a handful (almonds or walnuts)
Dinner: Piece of grilled fish or lean meat, grilled vegetables
Snack3: 1hr before bed 1 scoop of protein powder mixed with skim milk, tbsp of peanut butter or some nuts
On workout days(weightlifting) I have 2 scoops of protein powder right after workout mixed with water
I also take a multivitamin: I use Opti-Men and 5 grams of glutamine pre/post-workouts and 5 grams before bed
I also take a fatburner - I have used Hydroxycut Hardcore, but decided to give Lipo 6x a try
I stop drinking coffee and drink more green tea.
Sundays is a free day but within moderation.
NO ALCOHOL!!!
Disclaimer: This is my routine and if you decide to try it you need to check with your physician to see if you are healthy enough to undertake a new dietary and exercise program
I bought this pair of Diesel Underwear specifically for Pride Weekend in NYC. I had a blast shaking my ass in the clubs all weekend long. I met some really cool people, had some nice hookups with hot guys and really enjoyed celebrating. I also made the decision to tell family and friends about my bisexuality and in the next few weeks you will probably be reading posts about their reactions. I am a little nervous, but feel the need to be free (out).
So my vacation went rather well. I was on the beach taking the sun when a gorgeous guy from Spain asked me if I was from there also. Reason is because I was wearing an 
There will be an HNT next week. I am in flight to South Beach, Miami.
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