New Approach

I'm eating pretty clean now, maybe 1-2 cheat meals each week, but I will start to cut that out very soon. I've noticed some minor gains after just 2 days of gym and a good diet and I know for a fact that I can improve that. So I'm going to start counting before I eat. I'm going to get a read on my physical stats and requirements first so I can start scheduling my daily intake levels and I will definitely try to sleep regularly, soon....as I'm still up since 6:00pm last night. Not healthy at all! FML!

DETERMINE BMR
BMR = Basal Metabolic rate (the minimum amount of calories your body needs to survive)
BMR (Basal Metabolic Rate)= 6 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Weight=162lbs or 73.5kg
Height= 5'10 or 177.8cm
My BMR= 1731.95

DETERMINE MAINTENANCE LEVEL
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
Current Maintenance Level (Mod. active)= 2684.52

CALORIC INTAKE
(20% cut from Maintenance Level)= 2147.62

PROTEIN INTAKE
(1-1.5 g of protein per pound of lean body mass daily)

BODY FAT %
Weight= 73kg
Height= 178cm
Waist= 83cm
Hip= 87cm
Neck= 36cm

BF%= 22%
Fat Mass= 16kg
Lean Mass= 57kg

Day 2/30

Workout
Squats: 35x5 45x5 35x5 35x5 35x5
Chest Dips: 25x5 25x5 25x5 25x5 25x5
Reverse Situps: BWx5 BWx5 BWx5 BWx5 BWx5
Decline Crunches: 25x10 25x10 25x10 25x10 25x10
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10

Diet
(Skipped Breakfast)
Steak w/ asparagus and cherry tomatoes
BCAA
Salmon w/ Sweet Potatoes
Cottage Cheese and Jello, 2tsp ANPB

Actual Day 1/30

Workout A
Squats: 25x5 35x5 25x5 25x5 25x5
Calf raises: 45x10 45x10 45x10 45x10 45x10
Bench: 25x5 45x5 25x5 25x5 25x5
Bent Over Rows: 30x5 30x5 30x5 30x5 30x5
Chest Dips: BWx5 BWx5 BWx5 BWx5 BWx5
Decline crunches: 25x5 25x5 25x5 25x5 25x5
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Rowing: 5 10 15 20 15 10 5

Diet
Pre-workout: Protein bar
Workout: Protein Shake
Post-workout: T-bone steak, sweet potatoes
Snack: Plums, blueberries