Well as I was talking to Heba and Jake on MSN I thought I may as well make a workout log not only for myself but if anyone else wants to follow it feel free. I think it works... in July I weighed in at a pretty pathetic 297 pounds. Yes, I was pretty fat, but I honestly didn't even notice until I weighed myself. But now I'm about 215 and still cutting so that's all that matters right haha. I'll get into diet first then go onto exercises.

Diet:

It's called the "Keto" diet. Basically it involves macros of 60% fat 35% protein 5% carbs. That sounds unhealthy on paper but it's worked for me anyways and I don't mind it because I've gotten used to it. On Sunday-Friday I'll basically eat steak, sausage, egg whites, greens, almonds, walnuts, peanut butter, etc. stuff like that. It sounds boring but for me it isn't. On Saturday I'll do what's called "Carb Up" basically eat fruit and what not; this replenishes glycogen levels and leptin. Any calorie deficient diet would work for most people but I am more sugar sensitive.

Exercises:

Saturday: 60 minutes of HIIT (High Intensity Interval Training) Cardio
30 minutes of: (mixed reps)

Dumbbell Curls
Hammer Curls
Lunge Curls
etc.

Sunday: 60 minutes of LISS (Low Intensity Steady State) Cardio 4 mph
30 minutes of:
Flat Bench Press 3x10 (weight varies throughout btw)
Inclince Bench Press 3x10
Decline Bench Press 3x10

Monday: 60 minutes of LISS Cardio 4 mph
30 minutes of:

Various pushups until fail
Ab work
Core synergistic

Tuesday: 60 minutes of LISS Cardio 4 mph
30 minutes of:

Total Body "shock" workout

Wednesday: 60 minutes of LISS Cardio 4 mph
30 minutes of:

Chin ups/pulls up until fail
Ab work
Triceps work

Thursday: 60 minutes LISS Cardio 4 mph

30 minutes of:

Intense yoga
Ab work
Bicep work (with weights)

Friday: 60 minutes LISS Cardio 4 mph

Ab work
Stretching/Interval training

____

It seems complicated but it really isn't. I'm pretty dedicated. This is a cutting program.. it isn't for getting bigger or stronger just cut and agile really btw. I don't do squatting or deadlifting or pulling at all anymore because it just hurts my back and I don't really want to get a bigger back or legs. But if you want to get leaner/get abs/or just be healthier I'd say this particular program works pretty well. I'll update this thread as time goes by. I'd post before and after pictures now but it's winter and I'm really pale and have a lot of stretch marks lmao. Once summer or spring comes around I should be even more cut anyways (I'm actually surprised the progress has been this good to begin with) and I'll get a tan which should clean up my skin a bit. Feel free to post your input.

That sounds good. & yay for you getting healthier :)

btw if anyone else wants to try this out, i think they should check with their doctors in case it's not good for their body.