T Nation

Tyler Brown Strength, Endurance, and Power Training


#1

Fitness became a passion of mine in my sophomore year of high school, and I became a high school athlete in soccer, basketball, and track. I started out an Exercise Physiology major at college, but I got distracted for a couple years by an adventure in the foreign currency trading market. Now, Iâ??m coming back to Exercise Physiology.

For quite some time, I was far too focused on bodybuilding types of workouts to appreciate the plethora of other avenues to gain greater strength, endurance, and power. Well, that time has ended and a new journey has begun. Iâ??m looking to become an all-around athlete. Somebody that can set a bench press record in his weight class one day, then go out and win a 5k run the next dayâ?¦. and then to figure out how all of that applies to the average Joe who just wants to lose 20lbs.

While the exhilaration of competition has always been something of an addiction for me, my larger goals are far beyond that. There is an incredible obesity/cardiovascular disease/diabetes epidemic rushing through our culture. I view this as almost entirely preventable. Consequently, my aim is to prevent it and provide others with a higher quality of life (one that doesnâ??t involve downing handfuls of meds, feeling like crap, and frequent doctor visits).

Oh yeah, and I was 210 pounds January 2010. Iâ??m now sitting at 160 pounds December 2010. 50 pounds lost over a slow, planned-out program. Dropping or gaining weight is simple. Follow along, and Iâ??ll show you how.


#2

Sunday
12/05/10

Waking bodyweight: 161.2

AM
Rest

PM
12.4mile (20km) bike. 43:44. 16.63mph

Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 2992
Fat: 51g
Carbs: 531g
Protein: 115g


#3

Monday
12/06/10

AM

Powerlifting Squat.

Worked up to a set of : 305 x 4

Upper-body Plyometrics

Crossfit Workout of the Day

21-18-15-12-9 rep rounds of:
115 pound Power snatch (I changed it to 75lb. I'm new to the snatch movement)
Wallball shots, 20 pound ball (don't have a wallball. Used a 25lb dumbbell)
Knees to elbows

PM

Interval Biking

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 2992
Fat: 51g
Carbs: 531g
Protein: 115g


#4

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints

Crossfit Workout of the Day

Resting 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

PM

Run 7 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g

Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.


#5

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints

Crossfit Workout of the Day

Resting 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

PM

Run 7 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g

Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.


#6

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints

Crossfit Workout of the Day

Resting 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

PM

Run 7 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slightly_smiling:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g

Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.


#7

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints

Crossfit Workout of the Day

Resting 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

PM

Run 7 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g

Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.


#8

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints

Crossfit Workout of the Day

Resting 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

PM

Run 7 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g

Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.


#9

12/08/10

Wednesday

Waking bodyweight: 159.6

AM

Powerlifting Bench Press

Worked up to a set of : 225 x 4

Lower-body Plyometrics (60C)

Crossfit Workout of the Day

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

My time: 16:07

PM

Bike 16.53 miles at 11.5mph pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g

Notes: I dropped 0.4 pounds yesterday. I like this rate of bodyweight loss, so I'm keeping the kcals the same. This turned out to be a little too much fiber for me. My system's a little screwed up. Ha. Fiber will be dropped a few grams tomorrow.


#10

12/09/10

Thursday

Waking bodyweight: 159.0

AM

Olympic lifting Snatch

Worked up to a set of : 90 x 9

Upper-body High Reps

Crossfit Workout of the Day

Rest

PM

Run 4 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g

Notes: I hit my 159 goal today. I'll see how much I drop tomorrow and adjust accordingly. My workouts today were a little easier than they typically are, so I'm curious how that will affect my weight loss.


#11

12/09/10

Friday

Waking bodyweight: 159.2

AM

Powerlifting Deadlift

Worked up to a set of : 355 x 4

Upper-body Plyometrics

Crossfit Workout of the Day

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time: 26:05

PM

Supposed to be:
Bike 28.93 miles at 11.5mph pace

Actual:
Walk for an hour.

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slightly_smiling:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g

Notes: I'm currently living in Missouri, and it's extremely cold to me. I guess I'm not used to this because I'm 50 pounds lighter than last year so I have much less insulation.


#12

12/11/10

Saturday

Waking bodyweight: ?

AM

Overhead Press

Worked up to a set of : 130 x 5

Dips

Worked up to a set of: Bodyweight + 115 x 3

Barbell Curl

Worked up to a set of: 100 x 5

Lower-body Plyometrics

Crossfit Workout of the Day

Five rounds for max reps of:
Body weight bench press
Pull-ups

My results: 160lbs. 22/21. 8/11. 9/10. 7/9. 7/14. I only had 30 second rest periods. I'm not sure how long the rest periods were supposed to be.

PM

Rest

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g

Notes: I was visiting my family today. Consequently, everything was thrown off. I had no scale, and we ended up being too busy for me to fit in a PM cardio session. Literally. The only time I could have done it was after we got back to the house at 12:30am in the morning. No thanks, I'm going to bed. Ha.


#13

12/12/10

Sunday

Waking bodyweight: ?

AM

Crossfit Workout of the Day

Five rounds for time of:
22 Kettlebell swings, 2 pood (used 75lb dumbbell)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball (used 25lb barbell plate)

My time: 54:31

PM

Rest

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2: NOT EATEN TODAY

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 2287
Fat: 36g
Carbs: 420g
Protein: 79g

Notes: I dropped my calories significantly because I knew that without the cardio the last couple days, I would gain a decent amount of weight by Monday morning. Gaining a bunch of weight is very counter-productive for me now. I need to be at 158lbs by the end of this week.


#14

Short-term Goals

By the end of December 2010: 5k time: 21:00. Powerlifting Total: 975

By the end of January 2011: 5k time: 20:00. Powerlifting Total: 1000

By the end of February 2011: 5k time: 19:00. Powerlifting Total: 1025

By the end of March 2011: 5k time: 18:00. Powerlifting Total: 1050

By the end of April 2011: 5k time: 17:00. Powerlifting Total: 1075

By the end of May 2011: 5k time: 16:30. Powerlifting Total: 1100

Compete in:

  1. Royal Run for the Roses (a 5K). May 7, 2011
    http://www.runnersworld.com/cda/racefinderdetail/1,,s6-239-283-284-0-0-0-0-1912302,00.html

with a 16:30 time, I should have a good shot at winning this race.

  1. 32nd USAPL/FSF Florida Sunshine State Games Bench Press & Powerlifting Championships
    http://www.florida-powerlifting.com/2011contestschedule.html

http://www.florida-powerlifting.com/FloridaStateRecordRM.pdf

The Florida State Record for the 3-lift total is 970 in the 148lb weight class in the Raw category. Iâ??ll win that with a total of 1100â?¦. assuming that I can get down to 148lbs. :slight_smile: Iâ??m willing to drop weight as far as I can until my strength stops increasing. Hopefully that happens around the 145 to 148 mark.

Sidenote based on last paragraph: Yes, Iâ??m still gaining strength while losing fat. Iâ??m stronger at 160lbs than I was at 210lbs. Itâ??s possible with a very intelligent, calculated approach. My workout partner and I always did it whenever we leaned down for the summers. Iâ??ve also taught my fiance how to. Although a lot of people will tell you itâ??s not possible, I can 100% guarantee you that it is. Intelligence and consistency are the keys.


#15

12/13/10

Monday

Waking bodyweight: 160.0

AM

Powerlifting Squat.

Worked up to a set of : 320 x 2

Upper-body Plyometrics

Crossfit Workout of the Day

Rest

PM

Run 6 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g

Notes: I felt totally alpha today. :slight_smile: I'm not sure why, but I just felt great.


#16

12/14/10

Tuesday

Waking bodyweight: 159.8

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 95 x 5

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints

Crossfit Workout of the Day

Three rounds of:
10 Deadlifts
30 GHD situps

6:05 at 235lb Deadlift & Decline Situps (as decline as possible)

PM

5 Miles Fartlek Run

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slight_smile:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g

Notes: A good day.


#17

12/15/10

Wednesday

Waking bodyweight: 160.0

AM

Powerlifting Bench Press

Worked up to a set of : 240 x 2

Lower-body Plyometrics (60C)

Crossfit Workout of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

My numbers:
Shoulder Press 95-115-125-135-145
Push Press 145x2-135x3-135x3-140x3-145x3
Push Jerk 135x5-135x5-135x5-135x5-135x5

PM

Run 5 miles at 9:30 pace

Nutrition:

Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
0.75 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
0.75 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash. :slightly_smiling:

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 3087
Fat: 47g
Carbs: 564g
Protein: 111g

Notes: I had to drop calories today since I'm still at 160lbs. I'm not sure why I'm still up at 160. My modifications yesterday should have been enough. Oh well. I'll revise my plan and then go from there.

Also, my Crossfit stuff was pathetic. Ha. It just wasn't a good workout. Also, I'm new to these explosive movements. I used to be all about bodybuilding which is more of a slow, controlled movement.


#18

12/16/10

Training:

Snatch. Worked up to a set of 95 x 6.
I'm still getting the coordination down on these. I just started them a couple weeks ago.

High-rep upper-body

Sprints at 3% incline

Crossfit:

Three rounds of:
10 Weighted pull-ups (40lb dumbbell from weight belt)
30 Back extensions (used machine at bodyweight)

My time: 6:45

Nutrition:

I really don't remember. Sorry. Life has been hectic the last few days.

Notes:

My sister and my fiance both graduated from college this weekend! I'm super proud of them both! It caused me to be a little lazy with workout/nutrition tracking, though.


#19

Training:

Deadlifts: Worked up to a set of 370 x 1.
I was totally out of it. Super tired.

Upper-body Plyometrics

Cardio:

Run 6 miles at 9:30pace

Nutrition:

Once again, no record. Sorry.


#20

12/18/10

Training:

Overhead Press. 135 x 3

Dips. Bodyweight + 130lbs x 2

Barbell Curl. 105 x 4.

Crossfit:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

I did nine rounds. However, I was only working on the coordination for the Overhead squat because it's very new to me. Consequently, I just used the bar.

Nutrition:

2498 calories
29g of fat
477g of carbs
110g of protein

Same basic setup as typical with egg whites, oats, rice chex, corn chex, fruits, brown rice, and chicken.

Notes:

I'm just tired. Ha. Trying to recuperate from a long weekend.