Godo 2.0

Pre-breakfast.  Intended to just do HIIT on the treadmill but thought I’d shake it up.  Running’s obviously not my strong suit :P

Tracked a workout for 314 pts

• Rowing (machine):
  • 0:10:00 || 2 km (+183 pts)
• Cycling (stationary):
  • 0:11:00 || 5 km (+85 pts)
• Running (treadmill):
  • 0:06:00 || 1 km (+46 pts)

Tried my hand at push presses for the first time today. Looking forward to more :)

Tracked a workout for 390 pts

• Seated Dumbbell Shoulder Press:
  • 12.5 lb x 15 reps (+33 pts)
  • 25 lb x 5 reps (+28 pts)
  • 25 lb x 5 reps (+28 pts)
  • 25 lb x 5 reps (+28 pts)
  • 25 lb x 5 reps (+28 pts)
  • 25 lb x 5 reps (+28 pts)
• Seated Side Lateral Raise:
  • 7.5 lb x 12 reps (+11 pts)
  • 7.5 lb x 12 reps (+11 pts)
  • 7.5 lb x 12 reps (+11 pts)
  • 7.5 lb x 12 reps (+11 pts)
• Front Cable Raise:
  • 17.5 lb x 8 reps (+11 pts)
• Push Press:
  • 33 lb x 15 reps (+40 pts)
  • 38.5 lb x 12 reps (+40 pts)
  • 38.5 lb x 12 reps (+40 pts)
  • 44 lb x 12 reps (+42 pts)

Pretty big one today.  Working hard despite the huge hit to my calories (and especially carbs) that my attempt to cut has taken.  Added some cardio that I don’t usually do, increased the weight on my lunges, and did a 5x5 thing with my leg presses.

Shoulders tomorrow!

Tracked a workout for 1,034 pts

• Leg Press:
  • 160 lb x 20 reps (+35 pts)
  • 250 lb x 10 reps (+42 pts)
  • 325 lb x 5 reps (+46 pts)
  • 325 lb x 5 reps (+46 pts)
  • 325 lb x 5 reps (+46 pts)
  • 325 lb x 5 reps (+46 pts)
  • 325 lb x 5 reps (+46 pts)
  • 250 lb x 15 reps (+45 pts)
• Barbell Lunges:
  • 50 lb x 20 reps (+47 pts)
  • 50 lb x 20 reps (+47 pts)
  • 50 lb x 20 reps (+47 pts)
  • super set with jump squats
• Jump Squat (Toyotas):
  • 15 reps (+14 pts)
  • 15 reps (+14 pts)
  • 15 reps (+14 pts)
  • super set with barbell lunges
• Stiff-Legged Barbell Deadlift:
  • 70 lb x 12 reps (+67 pts)
  • 70 lb x 12 reps (+67 pts)
  • 70 lb x 12 reps (+67 pts)
  • 70 lb x 12 reps (+67 pts)
  • super set with calf raises
• Seated Calf Raise:
  • 80 lb x 20 reps (+19 pts)
  • 80 lb x 20 reps (+19 pts)
  • 80 lb x 20 reps (+19 pts)
  • 80 lb x 20 reps (+19 pts)
  • super set with stiff-legged deadlifts
• Cycling (stationary):
  • 0:30:00 || 6.8 mi (+155 pts)

I’m a bit lost when it comes to officially “cutting”, but I’m really ready to trim down some of the excess I’ve put on over the past few months of my Muscle Gain program.  Going to keep weight training as I have been, increase my cardio, be truly diligent about staying hydrated (80oz of water and < 1500mg sodium per day), and stick to the following guidelines.  Once I’m happy with my results (6 weeks?) I’ll increase my calories back to maintenance, and work whole grains, some dairy, and alcohol back in, but hopefully the rest can ultimately be a lifestyle!

1,400 calories; 25% carbs, 40% protein; 35% fat

Unlimited:
-leafy green vegetables
-peppers, zucchini, asparagus, broccoli, etc.
-poultry
-egg whites
-protein powder (isolate or casein)

Once a Day Tops
-whole egg
-simply bar
-nuts and seeds
-berries
-black coffee
-unsweetened almond milk
-oils (olive and coconut)

5-6x per Week
-avocado
-oats

3-4x per Week
-fish
-quinoa
-coconut milk
-starchy vegetables (sweet potato, carrots, peas)
-high glycemic fruit (banana, mango, grapes)

1-2x per Week
-red meat (steak and pork)

Cheats <— really try to avoid
-dairy
-grains
-butter
-sugar / sweeteners
-legumes (beans, peanuts, etc.)
-alcohol

Never
-heavily processed “foods”
-soda / pop
-juice

Tracked a workout for 148 pts

• Running (treadmill):
  • 0:15:00 || 1.6 mi (+148 pts)
  • HIIT: 30-45 sec intervals @ 10 mph x 8