April 5, 2010. Day 1 (of 12 weeks)

Monday, April 5, 2010

I'm in my office taking a break, so I decided to begin writing down my goal for fat loss, and how I plan to get there. Currently I'm sitting at 245 pounds, which is my alltime heaviest weight. I can tell it in how my body feels, especially on Mondays, when I'm heading to the gym. I feel sluggish, and like I'm going to fall asleep at the gym. This goal that I have set will be done concurrently with my powerlifting meet goal, which is to total 1400 at 220 pounds on June 5, 2010.

My fat loss goal is: By June 30, I will weigh 205 pounds or less.

Sort of far fetched? Maybe. However, I've done this before, so I know that its possible. I know for a fact that at least the 1st 10 pounds will be water weight, and that will come off rather quickly. The other 30 pounds will be lost as a result of carb cycling (after a 2 week very low carb induction), weight training (gotta keep it going heavy), and cardiovascular exercise (the stepmill is my friend!! Yeah right). I will keep a journal of each training session here on my blog, as well as updates on my fat loss. And pictures? They will be posted at either 2 week intervals (2, 4, 6, etc) or 4 week intervals (4, 8, 12). I will be using them as motivation throughout the process of losing fat. My training day is listed below.

Deadlift Day


1. Sumo deficit deadlift
Work sets 315lbsx6 sets of 3 (to work on form and speed).

2. Machine Row
Work set 205x6(rest 20sec) 205x5 (rest 20sec), 205x5
This was done rest-pause style,

3. Wide Stance Leg Press (Knees to chest)
Work set 270x8
Widowmaker 320x20

4. Leg Press Calf raise
320x3 sets of 8 reps

5. Ab machine
105x1set of 15 (hurt like heck)

Nutrition *Note--This is the 2 week induction phase, and my carbs will come only from veggies and mixed nuts!! In essence it's a very low carbohydrate phase, and it works, FOR ME!!!

Meal 1
2 scoops protein powder
2 tablespoons olive oil

Meal 2
3 whole eggs
1 tablespoon peanut butter

Meal 3
Pork Chops
Corn and Green beans

Meal 4
Same as #1

Meal 5
Same as #3

That's it for now!! On to work, and to my goals....


Stay blessed!!

Felton..