Wow, here we are and its 2014! Man, 2013 sure seemed to fly by fast! 2013 was a great year for me on many levels and I looked forward to 2014 being even more productive and fulfilling.
As far as my fitness goes, I did notice that from late summer to just recently I did relax my meal plan more than usual. Eating late at night, indulging in late meal snacks such as ice cream, cereal, and cookies just to name a few of my vices became more consistent. During that time I only did cardio about once a week and kept my weight resistance training somewhat consistent. It was strange because I realized I can become addicted to sugar just like millions of other folks all around the world. I craved sugar especially after diner, and it became normal for me have that snack at night on a regular basis.
After the last HFC event in May of last year I weighed in at 182 pounds with a 32” waist and felt great about what I accomplished during the competition,and the transformation that I had just completed!I also like to eat all foods, and thus here we are now, which by the way I weigh 199 pounds with a 36” waist! You may say I’m a sploodge!
But that’s OK; you see I think on some level I like the “Challenge, “of it all. I like letting myself go and enjoying the “good food” the world has to offer, I also enjoy the dedication, determination, and hard work it takes to make the body transformation that I have been doing for the last several years!
Now is time to recommit, refocus, write out my goals, and join in on the fun! I have nothing to lose but the unwanted fat! Weight no more!
As I mentioned earlier, I start the 2014 HFC with a weight of 199 pounds, with a 36″ waist. My goal with be to create a meal plan that will burn the fat and at the same time feed the muscle. Many weight loss programs focus on losing the weight (fat and muscle) The HFC way is focused on losing fat and either maintaining or increasing your lean body mass (muscle) during the process.
Starting Point
- Weight———199.5
- Waist———–36″
- Chest Norm.–42″
- Chest Exp.—-45″
- R. Bi————16″
- L. Bi————16″
- R. Quad——-24″
- L. Quad——-24″
- R. Calf——–16.5″
- L. Calf——–16.5
2014 Goals
I determined that these are my goals for the next 90 days:
- Lose 4 inches from my waist — getting down to 32 inches
- Maintain my lean mass — not lose muscle!
- Keep my strength — not lose strength along the way like I have in the past
- Lose 18 pounds of fat
- Gain 2 pounds of muscle
- And last but not least…Do 30 pull ups!
My Supplement Plan
Here are the supplements that I will be taking along with the way.
- Protein Powder: EAS 100% Whey Protein
– I go with the Vanilla and love the taste and I can still buy it on-line at Sam’s Club for about $38 for 5 pounds.
- Creatine Monohydrate: I’ve been taking this on and off for years and the results are always amazing — I like All Max Creatine Monohydrate
.
- Glutamine:L-Glutamine, help builds and preserves lean body mass – I personally use Optimum Nutrition Glutamine Powder
.
- Fish Oil: I take fish oil capsules daily and favorite is Nordic Naturals Fish Oil – they are very high quality.
- Flax Oil: Flax-seed oil (in my smoothies or salad) – I like Nature’s Way Flax Oil.
- Multi-mineral Vitamin: This is essential for anyone and everyone – I take NOW Foods Adam Superior Men’s Multi
.
- Potassium: You can find a lot of cheap yet quality variations, this is the one I take Potassium
.
- Calcium: Important for your bones – especially as you get older.
- Vitamin B Complex: Nature Made Super B Complex
- Vitamin C, and D: Nature’s Bounty Vitamin C-500 Mg and D3 1000 Iu
- Triple flex: I use this to support my joints — being a very active 55+ guy I put alot of stress on my joints and use Nature Made Triple Flex to keep me moving!
for joint support - Tribustol: Advanced Sports Nutrition – as you age this is a great natural way to boost your testerone levels, you can find it on the Tribustol website.
My Workouts
For cardio I will use the elliptical trainer, rowing machine, and or Precor upright bike. I am doing 30 minutes for each session and will slowly ramp up the time as we go along; currently I’m doing four 30 minute workouts every week,I am combining the P90X workouts with my free weight workouts. I lift 3 to 4 times per week; each workout is about 1 hour.
Below is a sample of the free weight workout from last year,
Monday
Chest
- Flat bench press 4 sets of 20 @135, 15@185, 12 @ 205, and 8 @ 225.
- Incline Dumbbell press 3 sets of 50, 60, and 70.
- Incline flyes 3 sets of 40, 45, and 50.
Shoulders
- Seated military DB press, 3 sets 45, 50, 55.
- Lateral DB raises 3 sets of 25,30,35 and
- Bent over lateral DB raises of 3 sets of 30. (I try to get the front, side and rear deltoids (shoulder muscles) in this series.
Triceps
Last but not least on this work out is my triceps (back of arm) my favorite body part to work out.
- I do 3 sets of Tricep pull-downs on the machine with as much weight I can do with good form. (Weight depends if it’s a single or double pulley system)
- Next is the rope pull-down on the same machine. (The key here is when you pull down the rope to spread the rope to the outside of your waist.)
- Next I turn my body 180 degrees and do overhead Tricep extensions with the rope and do 3 more sets. (the weight is a little less here.)
- I top it off with a couple of sets of DB Tricep extensions with 35#
Abs’s
- P90X Ab Ripper X – ( You can watch it for for FREE here: https://myspace.com/charg3r_hat3r_f0_lif3/video/p90x-ab-ripper-x/61294908 )
Tuesday
Cardio
- Elliptical Trainer, I use Life Fitness brand. I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.
Wednesday
Legs
- Warm up with Elliptical Trainer I ussually put it on manual for 10 minutes at level 9, to burn fat I like my heart rate in the 145-150 range and a great way to warm up my legs.
- Next I do 3 super-sets (do curls and then ext ions with no rest between) of leg curls and leg extension on the machines.
- I then do 20 sets of leg abductors and abductors (in and outer thighs) on the machines.
- Next I do the leg press (or slide) ( I don’t do squats anymore because a I a disc issue) I start with a 45# plate on each side and add a pair of 45′s after each set. (This will get you (breathing!)
- Next I’ll do 3 sets of hack squats on the machine with 2 45′s. I like to end the legs with a couple of sets of DB lunges with 45#.
Ab’s
- Ab ripper X from P90X
Thursday
Cardio
- Elliptical Trainer, set on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.
Fridays
Back and Biceps
- The Pull Muscles:
- I start with a lat stretch.
- Then do 3 sets of lat pull-downs on the machine. 160,170.180.
- Next is 3 sets of seated rowing on the machine 140,140,150.
- Then I do bent over DB rowing, 2 sets of 70 and 80#
Biceps
- For biceps I do various DB curls, 30-40# range, some are standing DB curl, some are seated 1 arm concentration curls, I like the French curl bar (Bent bar that ez on your wrists ) I like to finish with a couple of sets of preacher curls on the machine.
Ab’s
- Ab ripper X from P90X.
Saturday
Cardio
- Elliptical Trainer, I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.
Sunday
- Off
Well, that’s it for now, more updates to follow! If you have any questions or comments please don’t hesitate to complete the contact form below!
To your health,
Randy
