Recently finished the villain challenge and will continue with the plan till Nov 1st.
The goal is to shed as much fat as possible while maintaining or gaining strength.
So far i have been successful.
Stats:
Ht 5'11
weight 218
Running 531 on squats, linear progression with max reps with deads, and Shaf's ladders for bench, presses, and chin ups.
Diet will be a paleo diet with grassfed milk protein.
Rest Day
Training: 45 min walk during lunch and another 45 min after work.
Diet
M1 chicken breast and plantain
M2 chicken breast and plantain
M3 lean ground turkey and veg
M4 lean ground turkey and veg
M5 3 scoop protein
08-16-2011, 08:02 AM
Joseph Reyes
Training:
Press
135x 1/2/3 1/2/3 1/2/3
chin ups
1/2/3 1/2/3
hill sprint x4
30 min fasted walk in am.
45 min walk during lunch
Meal Plan
M1 Lean ground turkey and veg
M2 Lean ground turkey and veg
M3 chicken breast and plantain
M4 chicken breast and plantain
M5 3 scoop pro and a banana
M6 lean ground turkey and plantain
M7 3 scoop pro
08-17-2011, 07:57 AM
Joseph Reyes
Rest Day
Training
30 min walk during lunch and 45 min walk after work.
Meal plan
IF till 1pm
M1 chicken breast and plantain
M2 lean ground turkey and veg
M3 lean ground turkey and veg
M4 3 scoop pro
08-18-2011, 06:45 AM
Joseph Reyes
Training
Deadlift
370x8-9
RDL
135X10X3
Chin ups
1/2/3 1/2/3 1/2/3
35 min walk during lunch and 30 min walk to and from the gym after work.
Sleep
7 hours
Meal Plan
M1 Lean ground turkey and veg
M2 Lean ground turkey and veg
M3 chicken breast and plantain
M4 chicken breast and plantain
M5 3 scoop pro and 1 banana
M6 chicken breast and plantain
M7 3 scoop pro
08-19-2011, 08:22 AM
Joseph Reyes
Sigh..hurt my lower back on my last rep of my deadlifts last night. Seems to be just muscle strain and not spinal. Serves me right for letting the ego get in the way. Plan is to foam roll and stretch the hamstrings as much as possible and re-evaluate my program and rep scheme.
Training
Bench
215x 1/2/3 1/2/3 1/2/3
chins
1/2/3 1/2/3 1/2/3
Incline tricep extension
45x10x2
40 min fasted walk in am and 35 min walk after workout.
Meal plan
M1 Lean ground turkey and veg
M2 lean ground turkey and veg
M3 sushi
M4 chicken breast and plantain
M5 3 scoop pro and 1 banana
M6 chicken breast and plantain
M7 3 scoop pro
08-22-2011, 08:48 AM
Joseph Reyes
Had a good weekend that was started of by a pretty good workout friday. As of friday I am at 217. I rewarded myself by stuffing my gullet at the williamsburg smorgesborg flea market on saturday.
My back is feeling better but im still feeling a little stiffness when i sit for to long. I'm going to test it today on squats.
Training
Squat
290x1/2/3 1/2/3 1/2/3
lunges
25x8x3
chins
1/2/3 1/2
Neck Harness
15x25, 20, 20
25 min fasted walk in am.
45 min walk during lunch.
45 min walk to and from the gym.
08-23-2011, 06:38 AM
Joseph Reyes
Training
Press
140x 1/2/3 1/2/3 1/2/3
chins
2/3/4 2/3
25 min fasted walk in am
45 min fasted walk during lunch
45 min fasted walk to and from gym.
Sleep
7 hours
Meal plan
M1 lean ground turkey and veg
M2 lean ground turkey and veg
M3 chicken and sweet pot
M4 chicken and sweet pot
M5 3scoop pro
M6 chick and sweet pot
M7 3 scoop pro
08-24-2011, 07:03 AM
Joseph Reyes
Rest day.
Training
45 min fasted walk during lunch.
45 min walk after work.
Diet
IF till 1pm.
M1 chicken breast and sweet potato
M2 Lean ground turkey and veggies
M3 Lean ground turkey and veggies
M4 4 scoop pro
08-25-2011, 06:25 AM
Joseph Reyes
Going to deadlift today, even though my back feels fine im still a little nervous about going heavy. I'm going to drop the weight 10% and just do a working set of a triple and just do back off sets afterwards. I got the idea from Justin over at 70's big, he mentioned it a couple of times so i'll see how it goes.
Training
Deadlift
340x3
285x3
chins
2/3/4 2/3/4 2/3
RDL
135x10x3
leg raises
15x2
45 min walk during lunch.
30 min walk to and from the gym.
Meal plan
M1 lean ground turkey and veg
M2 lean ground turkey and veg
M3 chicken breast and sweet pot
M4 chicken breast and sweet pot
M5 3 scoop pro and 1 banana
M6 chicken breast and sweet pot
M7 3 scoop pro
08-26-2011, 06:27 AM
Joseph Reyes
Sleep quality was good but only got 6 hours. No lifting today will do it sat morning.
Training
45 min walk during lunch.
Meal Plan
M1 chicken breast and sweet potato
M2 chicken breast and sweet potato
M3 lean ground turkey and veg
M4 lean ground turkey and veg
M5 3 scoop pro
M6 3 scoop pro
Training for Saturday
Bench
215x1/2/2 1/2/2 1/2/2
Row
200x10x2