My 12 Week Diet

Here is a wrap-up of the 12 week diet which I documented on ExerciseExpertise.net Thank you to all of those who followed along and enjoyed it. Tale of the tape! How much weight did I lose?  -19lbs total (204lbs to 184lbs) My body fat also dropped from 16% to 9.6% in the 12 weeks. Key […]

May 16,2010

7:30am– Cardio- 20 mins stepmill, 25 mins walking hill intervals 9:00am– Meal 1- 4 egg whites, 2 whole eggs, 2 cups hashbrowns, 2 oz ham, 2 slices Ezekial toast 12:30pm– Meal 2- Shrimp (8 oz),  sweet potato fries, ketchup 2:00pm– Workout (legs)- hack squat, lying hamstring curls, leg press, walking lunges (length of bball court […]

May 14, 2010

Weight: 186lbs (-18lbs total) 5:50am– Cardio- 40 mins Walking hill intervals 7:00am– Meal 1- Whey protein shake (30 g) 9:00am– Meal 2- 4 egg whites, 2 whole eggs scrambled with ham, onions, mushrooms, scallions. 2 slices light rye 2:30pm– Meal 3- Diet Mt. Dew, beef jerky 6:00pm– Meal 4- Chicken Kabobs, butternut squash, green beans

May 13, 2010

6:15am– Meal 1- 2 egg and ham english muffin sandwiches from DD (no cheese) 10:00am-Meal 2- Whey protein shake (30 g), 1/2 cup oatmeal 12:00pm– Meal 3- Spicy Tuna Maki roll 3:30pm– Meal 4- Baked Chicken (6.5 oz), mixed veggies 5:00pm-Workout (shoulders/chest)- seated military press, DB lateral raises, DB shrugs, Hammer strength shoulder press w/ […]

May 12, 2010

7:00am– Meal 1- Whey Protein shake (25 g) 7:30am– Cardio/Abs- Sprint intervals (25 mins), walking hill intervals (20 mins), Abs, cable crunches, bench crunches, decline bench sit-ups, hanging leg raises 9:00am– Meal 2- 1 cup egg whites, 2 yolks, deli ham (2 oz), 2 cups hash browns 11:30am– Meal 3- Sliced turkey (6. 5 oz), […]

May 11, 2010

9:00am– Cardio- 20 mins stepmill, 25 mins walking hill intervals, 15 mins stretching 10:30am– Meal 1- 1 cup egg whites, 2 yolks, 2 cups hash browns, 2 oz deli ham 1:30pm– Meal 2- Baked chicken (6.5 oz), mixed veggies 2:30pm– Workout (chest/ calves)- Incline bench press, decline bench press, hammerstrength chest press, incline DB flies, […]

May 10, 2010

6:00am– Cardio- 45 minutes of walking hill intervals 7:00am– Meal 1- Whey Protein shake (30 g) 9:00am– Meal 2- 6 hard boiled egg whites, 1/2 cup oatmeal 12:00pm– Meal 3- Lettuce w/ sliced turkey (6 oz) 2:00pm– Meal 4- Baked chicken (6.5 oz) 4:00pm– Workout (Back)- under had pull-downs, bent over barbell rows, pull-ups, cable […]

May 7, 2010

6:00am– Cardio- 40 mins walking hill intervals 7:00am– Meal 1- Whey protein shake (30 g) 9:00am– Meal 2- Egg white omelette w/ ham, mushrooms, onions 1:00pm– Meal 3- Baked chicken (6.5 oz) w/ mixed veggies

May 6, 2010

6:00am– Cardio- 30 minutes walking hill intervals 7:00am– Meal 1- Whey protein shake (30 g) 9:ooam– Meal 2- 6 hard boiled egg whites, 1/2 cup oatmeal 12:00pm– Meal 3- Baked chicken (6.5 oz), mixed veggies 3:00pm– Meal 4- Same as meal 3* 5:30pm– Cheat meal- Cheeseburger w/ waffle fries, diet coke, slice of cheese cake.

May 5, 2010

8:00am– Cardio- 2o minutes step mill, 25 minutes walking hill intervals 9:30am– Meal 1- 3 whole eggs, 3 egg whites, ham (2 oz), 2 cups hash browns 12:45pm– Meal 2- Baked chicken (6.5 oz), mixed veggies 4:00pm– Meal 3- lettuce w/ turkey (5.5 oz) 5:15pm– Workout (shoulders/chest)- DB shoulder press, seated side laterals, rear lateral […]