Week 4 - Day 7

I missed my run today. It shouldn't hurt anything but I need to make the weekend runs happen.

Diet.

Week 4 - Day 6

I missed my run today The plan is to run tomorrow.

Here was my diet.

Week 4 - Day 5

Workout.



We ended up eating at Dickies tonight. I had a Westerner, It has a ton of meat, so I know it had a lot of protein but probably also a bit of fat. The bun would be carbs but not complex carps. I just guessed at total calories for the Westerner sandwhich. I stayed away from any sides. However I really wanted some mac and cheese and Fried Okra. Very tempting but I was strong.

Diet

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Week 4 - Day 4

Here was my workout



Here was my diet.

Week 4 - Day 3

I ran 21 minutes and then I felt death coming. So I stopped and walked 4 minutes and then ran the remaining 5 minutes. So I went 3.82 miles in 30 minutes.

Here was my diet

Week 4 - Day 2

I felt a little pull in my right outer quad on the second set, so I lowered the weight. Here is teh workout.



Here is my diet.

Week 4 - Day 1

Week 4 is 5 set of 4 to 6 reps.

I tried to go up in my calories because I started to stall in my weight gain.

Workout



Diet.

3 Weeks down 1/4 of the way there.

Well I am 1/4 of the way through the program. I can tell my chest, arms, and legs have grown and my strength has gone up too. Here are my comparison pics for the first 3 weeks. You can't tell much difference in pictures, but hopefully this will change when comparing day 1 to the end of week 12. Only 9 more weeks to go.

Day 1 weight 166 pounds. End of week 3 weight 170 pounds. = +4 pounds in 3 weeks.

Week 3 - Day 7

Instead of doing 30 minutes of cardio I helped a friend move for 4 hours. Here was what I ate. I was way light in my calories I'll have to do better on the weekends if I want to hit my weight gain goal.

Week 3 - Day 6

This was my off day this week. Diet was pretty good considering I was at my parents house most of the day. I guessed on the calorie information for the Dickies.

Week 3 - Day 5

Workout was tough. I misplaced my information so I went off of memory when putting the numbers into the spreadsheet. If I find my workout sheet I will update the spreadsheet.



Diet was good. A little light but I was away for most of the evening.

Week 3 - Day 4

Workout was good.



Diet was ok. I did have a piece of pizza. I guessed at the calories Hopefully it won't hurt me too bad.

Week 3 - Day 3

I ran 3 miles today. Right at 30 minutes on the treadmill. For some reason the muscle next to my shin bone on the front of my legs was killing me. I made it through the run, but I am going to be sore.

Here is my diet

Week 3 - Day 2

Today was leg workout number 1 of the week. This one is tough. But I still went up in all my weights. However I didn't have my notebook and I forgot to do one of the exercises. The stiff legged deadlift. I'll have to step it up next week.

Here is the workout



Here is the diet.

Week 3 - Day 1

I weighed in at 170 today. so up 4 pounds in 2 weeks. The workout went good and I went up in all my weights. Week 3 is 4 sets of 6 to 8 reps. Here is the workout.



Here is my diet.

Week 2 - Day 7

This was my off day. I did better on my diet compared to yseterday.

Week 2 - Day 6

Ran outside. It was hard. I don't know how long it took, but I ran 3 miles

Here is my diet. I was about 500 calories short and missed meal 4. I also only had some milk for meal 5. I need to do better. and eat more.

Week 2 - Day 5

Day 5 was good. Legs are always hard but I got through it.

Workout



Diet

Week 2 - Day 4

Today was the second upper body workout of week 2. It was good. I am trying to go up in all of the weights. I hurt my shoulder a little doing the side lateral raise (stinking rotator cuff) I'll have to take it easy with my shoulder next week.

Here is my workout.



Diet was pretty good.

Week 2 - Day 3

My run was tough. probably because my run Saturday was real laid back and my legs were still killing me from Tuesdays workout.

I ran 30 minutes at 6.1 miles per hour for a distance of 3.03 miles.

My diet was good.

Week 2 - Day 2

First Day of Legs for the second week. Same as yesterday 3 sets of 8 to 10 reps. but for some reason I thought it was 10-12 reps. Hey I'm working out in the morning and my brain doesn't work that early sometimes. I still got a good leg workout

Here is the workout.



Diet was a little short on calories and protein but not too bad.

Week 2 Day 1

Diet was good. Here is what I ate



My workout was tough. 3 sets of 8 to 10 reps. Here are the workout results.

Finished Week 1

I finished week one and started week 2. Below I will post my diet and workouts for the rest of week one. I stepped on the scale this morning for the start of week 2 and I've gained 1 pound. 1 pound per week was the goal. So far so good.

Here are my workouts and diet in descending order.

Sunday ran for 30 minutes

Day 7 diet



Saturday used this as my off day and ran on Sunday

Day 6 diet



Friday Day 5 workout



Day 5 diet



Day 4 workout



Day 4 Diet

Day 3 Workout and Diet

Day 3 was a cardio day. I ran for 30 minutes at 6.0 mph for a total of 3 miles.

Here is my diet for Day 3



Second upper body workout of the week is Thursday.

Day 2 Workout and Diet

Tuesday was the first Leg workout of the week. 2 sets of 12-15 reps. It was tough. My squats were weak and I have to get more flexible in my stiff legged dead lift. I did a lot of weight (for me anyway) on my Leg press and calf raises. Today (Wednesday) my legs are very sore. That's a good thing.

Here are my workout results



My diet is going good. My target totals each day are 83g fat, 270g carbs, & 166g protein, for a total of 2500 calories

Here is where I ended up on Day 2



Day 3 is cardio. I ran this morning so I will post Day 3 results and diet tomorrow.

Day 1 workout and diet

Day 1 is 2 sets of 12 to 15 reps. I moved from machine weights to barbell weights on the smith machine. I really over estimated my strength because when I started working out I couldn't lift anything. Hopefully, once I get my form down and get used to the movements, I can build up my strength. I also had to switch from Barbell military press over to dumbell military press. The barbell was killing my shoulder joint. When I switched to barbells it made it easier on my shoulder and I could lift more.



Here is what I ate and my total nutrition for day 1.



All in all a good first day. I did day 2 this morning. I'll post those results along with my diet for the day tomorrow.