Though it is technically day 2, welcome to day 1 everyone! So what did today bring? A medium day of nutrition and day 1 of 5 for lifting this week. What you say? You want details? Well, just know you asked for it!
Nutrition! We broke my day up into 5 meals a day. This morning when I woke up, I had a delicious breakfast.
2 eggs, cooked up with a little pepper. I kind of cheat, I use this fun microwave egg cooker. Just crack them, put them in this little container, microwave for 2 minutes and viola! Delicious eggs.I added 2 oz of far free chedder. As if that doesn’t sound good enough on its own, throw those on a piece of Ezekiel toast. I also like to give it a little spray of “I Can’t Believe It’s Not Butter” spray. So that covers our savory, so what is the sweeter side of waking up? How about another piece of Ezekiel toast, a little more of that not so buttery spray, a light coating of fat free cream cheese (which is hard to find) and sugar free preserves. Today was strawberry, which was quite delectable. I recommend it. So what did this all add up to? If you are a numbers guy like me, here ya go!
I will leave it to you guys and how much detail you want per post. We are going to be together on this journey for the next few months so plenty of time to reveal details. So how about each day I fully describe a meal like I did above, but will give each days macros breakdown? I literally have a meal plan lined up that I eat the SAME thing for every Medium, Low, and High day. Through this prep we will be making tweaks and really the numbers are the important part, but would love to share actual meals like above. I truly do love what I am eating day in and day out and it won’t feel like a prep to me. So you guys let me know! Here are the macros for the rest of the days 4 meals=
This should be 5g of fat and 45 calories more but that includes 4 Biotest Flameout pills at the end of the night. Can’t afford them right now, but it is first on my list once I get a few paychecks under my belt. Changing gears, we talked about the fuel, so what did that fuel? Here was today’s workout, and yes, as promised, I will include my numbers with it. Nothing impressive, especially since today I was working some of my weakest body parts, but I am where I am. Without further ado…
Plate Loaded Incline Press
4X8. That is 4 sets of 8 reps, with 2 warm up sets. My working weight was 25 on each arm. I usually do a medium rest period in between sets, roughly 45 seconds.
Low to High Cables
3X15. That is 3 sets of 15 reps, going right from the previous exercise, so the only rest was to set up the machine and since I am doing such a low weight, no warm up. Working weigh was 5lbs on each arm. I do a very short rest between sets, usually around 15 seconds, no more than 30.
Side Leaning Dumbbell Raises
3X15. That is 3 sets of 15 reps. Feeling pretty good today on this, being higher rep, I did one warm up set with 5lbs each arm, but my working sets were 7.5lbs and really got a great bump in my delts. Short rest in between, again, 15-30 seconds.
Rear Pec Deck
3X8. That is 3 sets of 8 reps. I started out with a warm up set of 35lbs just to really get the blood flowing and then pushed it hard with 45lbs as my working set. Really had to squeeze the last rep out and could have done one more if I had to, so I think it was a great set and ended up doing another medium rest of about 45 seconds.
Incline Dumbell Curls
3X10. That is 3 sets of 10 reps. One warm up set with 10lbs each for 12 reps and this also felt great. That is usally what I rock as a working set, but pulled out the 15lbs with medium rests and it felt great! Good burn at the end and a perfect lead in to the next exercise.
Close Grip EZ Bar Curl
3X12. That is 3 sets of 12 reps. Jumped right into this after the incline curls with a 20lbs bar really squeezing at the top with slow eccentric (negative). Great burn that I am sure I will feel in the morning, and this was with a short-medium rest.
V-Bar Push Down
3X10. That is 3 sets of 10 reps. I did one warm up set of 12 and then right into it, pushing down 40lbs for my working sets. After doing biceps, you really feel this one and I love that after a good pump from the biceps, you can really use them to boost that eccentric and get a good feel in the lateral head of the tricep. A good medium rest in between sets
Overhead Dumbbell Tricep Extension
3X15. You guessed it, 3 sets of 15 reps. Jumped full blown right into this using a 25lbs dumbell. Really felt this one by the end in that long head of the triceps under the arm and wow, 15 reps of this for 3 sets, you are ready for post workout cardio. I pushed these out and took and short/medium (about 20 second) rest in between.
Finally, I went onto my post workout cardio which was 20 minutes on the bike, trying to keep my heart rate between 120-125bpm.
So far, i am prepping my last meal of the night, consumed about 120oz of water when all said and done, and I did have a large cup of coffee, half at lunch and the other half pre-workout. Just black, no frills, except that shot of espresso.
So there ya go, day 1…2 down. And now, the big announcement!! I have been wanting to get this surgery done, and really, even for prepping purposes, it is impossible to tell where I need to be, what a good stage weight would be, what I need to work on, etc… without it being done. I already talked to my new employer and not only will they let me take the necessary time off I would need, they are FULLY SUPPORTIVE OF IT!!! I found a great place to work and couldn’t be happier. Sadly, as you have guessed, this is very far in the future for me, and since I did this the hard way and didn’t get the gastric bypass done, and because I keep myself clean and healthy, the extra skin hasn’t caused any irritation issues, insurance will NOT cover a dime. So I have to go it on my own.
Good news, I found a highly reputable plastic surgeon who is giving me a great deal and will be doing the extra consultations for free that I will need to get before the surgery. Usually that is $150 a pop! So with all this inline, friends and family convinced me to start up a funding page to help this happen sooner. So here is the link. Not only will this help with this endeavor, but in general, it will help me get over being embarrassed of my body and finally feel proud of what I have done. Truth be told, I don’t feel like what I have done so far is that great or hard. Of course I have friends and a girlfriend who keep me black and blue with reminders to knock off that thinking. I really do need your help so if you can help out at all monetarily, THANK YOU, and if not, keep following and your support through here will help me live this impossible dream!