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

Day 1/30

So I've decided. No matter what time I'm still going to complete a specified amount of workouts and exercise. Tomorrow...or rather today will be Day 1 of 30. I'm going to focus on building lean muscle mass without increasing body size. As well, since last year's routine was quite successful, I'm going to continue with the 5x5 program.

DAY 1: Workout A
Squats: 3x5RM, 3x3(110% of 5RM), 1x8(70% of 5RM)
Bench: 5x5RM
Bent over rows: 5x5RM
Chest dips: 5x5 (Non-weighted)
Decline Crunches: 5x5 (Non-weighted)
Side Crunches: 5x10 (Non-weighted)
Rowing: Pyramid (5,10,15,20,15,10,5)

Diet
Wake up: Oatmeal, Protein Shake, Multivitamin, Fish Oil, Sesamin
2-3 Hours: Salmon steak, Broccoli, raw carrots, water
2-3 Hours: Protein Shake, fruits, 2 spoonfuls of ANPB
2-3 Hours: Eye Round (3 pieces), veggies, water
2-3 Hours: Cottage Cheese w/ fruits or jello, 2 spoonfuls of ANPB

I got awesome news from my sister that our condo is going to be done on April 15, 2010. The Verdale sister's are slowing rising up in Downtown Markham. Can't wait to move into my own place. Although I'll be very far from some of my close friends, RC 2 floors up and MY 2 blocks away, it'll still be a good change in my life.

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