Wednesday, November 18, 2015 - Day 31 (The Final Day)

Hello everyone who has been keeping up with me! I'd like to thank every single one of you that checked this blog out and contributed to the 800+ views! As always, everything comes to an end, and that today is my 31 Day Challenge! It's been a tough process, but I learned a whole lot when it comes to dieting for myself. This new info that I can take away and better my efforts in staying in shape. Although my 31 Day Challenge is over, I will continue to follow a healthy life style of eating right and exercising on a weekly bases. If you guys want to continue viewing where I stand in the journey to reach my goal of having a perfect physique, then click here http://makinghealthymylifestyle.blogspot.com/ Here I will do pretty much the same thing as my 31 day challenge but with some changes. Anyways, here is how my last day went...

20 Minute run.

10 Minutes on jump rope.

3 rounds of 4 minutes on the heavy bag.

Abdominal Workout

8 Minutes on jump rope.

Medicine Ball Abdominal Pounds.

Side note: I did hurt my ankle when running, so today didn't go as planned, sadly.

No diet today. 

The following pictures are from Day 1, and Day 31. The changes boggle my mind! Seems that I lost a lot of body fat and put on some muscle. As of today I weighed in at 140.2 pounds where at the beginning I weighed in at 148.8 pounds. Although losing 8.6 pounds over all may not seem a lot, it goes further than just that, I do not know that exact amounts, but I lost a good amount of body fat, and replaced it with muscle. Here are the photos!

DAY 1 Photo Of The Day

DAY 31 Photo Of The Day

31 days down, a lifetime to go!

Thank you for keeping up with me!

Monday, November 16, 2015 - Day 29

Side note: Last three days! I have stopped trying to gain upper body muscle, as it does tend to slow down boxers. I've switched my focus over to plyometrics to build explosiveness and speed. I've also added abdominal training to Mondays! I don't know why it took me this long to add it, as it is upper body... But it is what it is.

20 Minute run.

12 Minute jump rope.

Pull Ups
(1 time go set) - 20 reps

Advanced Drop Push Ups - (4 sets)
1st - 10 reps
2nd - 10 reps
3rd - 10 reps
4th - 6 reps

Bicep Curl - (3 fast explosive sets)
20lbs -  10 reps
20lbs -  10 reps
20lbs -  10 reps

Abdominal Workout - Won't go into detail.

Plyo Push Ups
(1 time go set) - 30 reps

Breakfast - 9am

Cup of melons

Grapefruit

Water - 16.9 FL OZ

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Lunch - 2pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, mayo)

Water -16.9 FL OZ

Dinner - 5pm

Salad - (Packed with green veggies and beans.)

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 142.2 pounds after my morning workout. (Taken after breakfast.)

29 days down, 3 more to go!

Friday, November 13, 2015 - Day 26

Side note: I have been doing something cardio in between my workout days! Especially yesterday, I did some pretty intense cardio, which felt great, but I paid for it today. My legs were sore from yesterdays run, so todays run was a struggle. Something I accomplished yesterday was surpassing my old mile run time! My new mile run personal record is 5 minutes, 59 seconds, 19 milliseconds! Also, I woke up at 6:15am and got to the gym at 6:30am, always good to get workouts in as early as possible. Feels good.

Lower Body Day

20 Minute run.

10 Minutes on jump rope.

4 rounds of 3 minutes on the heavy bag - (12 Oz gloves were used)

Squats (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 8 reps

165lbs - 5 reps

Deadlift (4 sets)

115lbs - 10 reps

135lbs - 10 reps

155lbs - 10 reps

165lbs - 8 reps

Standing Calf Raise (4 sets)

135lbs - 15 reps

135lbs - 15 reps

135lbs - 15 reps
135lbs - 15 reps

Sitting Calf Extensions (4 sets)

90lbs - 15 reps

90lbs - 15 reps

90lbs - 15 reps

90lbs - 10 reps


Pull Ups
(1 time go set) - 19 reps

Diet

Breakfast - 9am

Cup of melons

Grapefruit

2 Bananas
Water - 33.8 FL OZ

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Lunch - 2pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, mayo)
Brussel sprouts
Serving of white rice

Water -16.9 FL OZ

Dinner - 5pm

Salad - (Packed with green veggies and beans.)

Water - 16.9 FL OZ

Photo Of The Day (Flex It Friday)

REMEMBER THAT I DO NOT DO THIS FLEXING THING THAT OFTEN. (Nor do I do it to be a tool, just progress)

Today I weighed in at 140.8 pounds after my morning workout. (Taken after breakfast.)

26 days down, 5 more to go!

Wednesday, November 12, 2015 - Day 24

Cardio Day

20 minute run

Jump rope (3 sets) alternating with Agility ladder (3 sets)

3 minutes
3 minutes
3 minutes
3 minutes
3 minutes
3 minutes

4 rounds of 3 minutes on the heavy bag (Using 12 Oz gloves)

Weighted front box jump (plyometrics)

10lbs - 10 reps

20lbs - 10 reps

30lbs - 10 reps

30lbs - 10 reps

20lbs - 10 reps

10lbs - 10 reps

Blur-pies

Pull Ups

(1 time go set) - Forgot to do them

Diet

Breakfast - 9am

Cup of grapes

Banana

Water - 16.9 FL OZ

Lunch - 12pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Chocolate Cookie
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Water -16.9 FL OZ

Dinner - 5pm

2 Slices of chicken tomato pizza

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 142.6 pounds after my morning workout. (Taken before breakfast)

24 days to go, 7 days!

Monday, November 9, 2015 - Day 22

Side note: So I realized that it's been a little hard to drop weight because at the same time that I'm dropping fat, I'm simultaneously gaining muscle, which also accounts for body weight. So if that is true, I must up my cardio some more. I will begin to do 20 minute runs Monday - Friday. This will be a bit hard to keep up with, but I will for sure have to do it, if it means cutting fat faster than gaining muscle. So here goes to last third of my 31 day challenge...

Upper Body Day

20 minute run

Pull Ups
(1 time go set) - 14 reps

Bench press - (4 sets)

105lbs - 10 reps

125lbs - 8 reps

145lbs - 5 reps + 1 set of fatigue reps

145lbs - 3 set of fatigue reps

Tricep push down - (4 sets)

50lbs - 10 reps

50lbs - 10 reps

50lbs - 10 reps
50lbs - 6 reps

Tricep dumbbell extension

30lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

Tricep seated bent over extensions

20lbs - 10 reps (On each arm)

20lbs - 10 reps (On each arm)

20lbs - 10 reps (On each arm)

Basic Bench dips

1st - 10 reps

2nd - 10 reps

3rd - 10 reps

Bicep Curl

30lbs - 10 reps

30lbs - 8 reps

30lbs - 6 reps

Seated Cable Row (3 sets) - Moving up in weight next week

70lbs - 10 reps

90lbs - 8 reps

110lbs - 6 reps

One Arm Dumbbell Row (3 sets ON EACH ARM) - Moving up in weight next week

35lbs - 20 reps (10 on each arm)

35lbs - 20 reps (10 on each arm)

35lbs - 20 reps (10 on each arm)

Barbell Row (3 sets) - Moving up in weight next week

55lbs - 10 reps

55lbs - 10 reps

55lbs - 10 reps
55lbs - 10 reps

Diet

Breakfast - 9am

Cup of watermelon

Grapefruit

Water - 16.9 FL OZ

Lunch - 

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad

Water - 16.9 FL OZ

Dinner - 

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (10g of protein per scoop) - 20g of protein

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 144.8 pounds after my morning workout. (Taken after breakfast)

22 days down, 9 more to go!

Friday, November 6, 2015 - Day 19

Side note: I'm feeling great this week. I feel strong, fast and light on my feet, I hit my fastest mile today, pretty proud actually, I believe this is a result of the up in cardio these past weeks. Here we go...

Lower Body Day

Mile Run - 6 minutes, 19 seconds, and 77 milliseconds.

4 rounds of 3 minutes on the heavy bag - (12 Oz gloves were used)

Squats (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 6 reps

165lbs - 4 reps

Deadlift (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 8 reps

165lbs - 6 reps

Standing Calf Raise (3 sets) - Moving up in weight next week (Start at 135lbs)

95lbs - 15 reps

95lbs - 15 reps

115lbs - 15 reps
115lbs - 15 reps
135lbs - 15 reps

Sitting Calf Extensions (3 sets) - Moving up in weight next week (Start with 90lbs)

80lbs - 20 reps

80lbs - 20 reps

80lbs - 20 reps

Weighted Lounges (3 sets)

40lbs - 20 reps (10 on each leg)

50lbs - 20 reps (10 on each leg)

60lbs - 20 reps (10 on each leg)

Pull Ups
(1 time go set) - 12 reps

Diet

Breakfast - 9am

Cup of melons

Grapefruit

Banana

Water - 33.8 FL OZ

Lunch - 12pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad

Water -16.9 FL OZ

Dinner - 5pm

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Water - 16.9 FL OZ

Photo Of The Day (Flex It Friday)

REMEMBER THAT I DO NOT DO THIS FLEXING THING THAT OFTEN. (Nor do I do it to be a tool, just progress)

I weighed in at 142.4 pounds, after my morning workout. (Taken after breakfast)

19 days down, 12 more to go!

Wednesday, November 4, 2015 - Day 17

What's up people who are interested in my progress towards losing weight! For this week I will only be posting the days I work out, college has me super busy, so please excuse the inconsistency. My diet is always the same anyways.

ALSO, I'm adding Pull Ups, it will be a ONE TIME GO SET, which means I do it ONCE as many as times as I can, EVERY time I go to the gym. I'm hoping to build progress this way!

Here we go...

Cardio Day

23 minute run. (I hauled ass today, I was running with Marines/Army/Air force/ whatever they're called, basically I was running with the armed forces, they came in about 10 minutes into my run, and my objective was to not let any of them pass me, did I succeed? Yes, I was able to out run the fresh incoming armed forces. Cocky? Yes, do I care? No. Hahaha JK. But I do feel accomplished.

Jump rope (3 sets) alternating with Agility ladder (3 sets)

3 minutes
3 minutes
3 minutes
3 minutes
3 minutes
3 minutes

4 rounds of 3 minutes on the heavy bag (Using 12 Oz gloves)

Weighted front box jump (plyometrics)

10lbs - 10 reps

20lbs - 10 reps

30lbs - 10 reps

30lbs - 10 reps

20lbs - 10 reps

10lbs - 10 reps

Plyo push ups (5 sets)
1st - 10 reps
2nd - 10 reps

3rd - 10 reps 

4th - 10 reps

5th - 10 reps

Pull Ups

(1 time go set) - 10 reps

Diet

Breakfast - 9am

Cup of melons

Half a grapefruit

Banana

Water - 33.8 FL OZ

Lunch - 12pm

Sandwich - (Whole grain bread, ham, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad

Water -16.9 FL OZ

Dinner - 5pm

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein
2 peanut butter cookies

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 143.8 pounds after my morning workout. (Taken after breakfast)

17 days down, 14 more to go!

Monday, November 2, 2015 - Day 15

Hi guys, I kind of messed up my diet really bad this weekend when I went home for the weekend. So as a result, I did gain some weight hahaha.

Upper Body Day

20 minute run

Bench press - (4 sets)

105lbs - 10 reps

125lbs - 8 reps

145lbs - 5 reps + 1 set of fatigue reps

145lbs - 1 set of fatigue reps

Tricep push down

30lbs - 15 reps

30lbs - 12 reps

30lbs - 10 reps

Tricep dumbbell extension

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

Tricep seated bent over extensions

15lbs - 10 reps (On each arm)

15lbs - 10 reps (On each arm)

15lbs - 10 reps (On each arm)

Basic Bench dips

1st - 10 reps

2nd - 10 reps

3rd - 10 reps

Bicep Curl

30lbs - 10 reps

30lbs - 8 reps

30lbs - 6 reps

Seated Cable Row (3 sets) - Moving up in weight next week

70lbs - 10 reps

90lbs - 10 reps

110lbs - 6 reps

One Arm Dumbbell Row (3 sets ON EACH ARM) - Moving up in weight next week

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

Barbell Row (3 sets) - Moving up in weight next week

45lbs - 10 reps

45lbs - 10 reps

45lbs - 10 reps
55lbs - 6 reps

Diet

Breakfast - 9am

Cup of melons

Half a grapefruit

Water - 16.9 FL OZ

Lunch - 

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad -

Water - 16.9 FL OZ

Dinner - 

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (10g of protein per scoop) - 20g of protein

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 146.2 pounds this morning after my workout. (Taken after breakfast)

15 days down, 16 more to go!

Friday, October 30, 2015 - Day 12

Lower Body Day

20 minute run

Squats (4 sets) - Moving up in weight next week

105lbs - 10 reps

125lbs - 8 reps

145lbs - 10reps

155lbs - 6 reps

Weighted Lounges (3 sets)

40lbs - 20 reps (10 on each leg)

50lbs - 20 reps (10 on each leg)

60lbs - 20 reps (10 on each leg)

Deadlift (4 sets) - Moving up in weight next week

105lbs - 10 reps

125lbs - 10 reps

145lbs - 10 reps

155lbs - 8 reps

Sitting Calf Extensions (3 sets)

70lbs - 20 reps

70lbs - 20 reps

70lbs - 20 reps

Standing Calf Raise (3 sets)

95lbs - 15 reps

95lbs - 15 reps

95lbs - 15 reps

Stair Master for 5 minutes

Diet

Breakfast - 9am

Grapefruti

Cup of grapes

Water - 16.9 FL OZ

Lunch - 11am (Cheat meal of the week)

2 steak tacos

2 intestine tacos

Water - 16.9 FL OZ

Dinner - (Not eaten)

Caesar salad

Water - 16.9 FL OZ

Photo Of The Day

Sorry, I completely forgot about Flex It Friday! I will get it in on the next Friday! 

I weighed in at 140.6 pounds after my workout in the morning! (Taken after breakfast)

12 days down, 19 more to go!

Thursday, October 29, 2015 - Day 11

Side note: I have been super busy haha, as I said in my last three posts. ALSO, turns out that I was using the wrong scoop for my protein, so been consuming like 20g of protein for each shake! Haha big difference, but I'm going to continue with 20g for shake because it feels sufficient! Had a big breakfast and dinner because I need to function right today with all the homework traffic I get in college. LEG DAY TOMORROW!

Diet

Breakfast - 8am

Omelette - (3 eggs, cheddar cheese, ham, bacon, green pepper, onions)

Cup of melon

Water - 16.9 FL OZ 

Lunch/Dinner - 1pm

Sandwich - (Whole grain bread, ham, salami, chicken, swiss cheese, lettuce, tomato, Sriracha mayo)

BBQ Pork

Brussel sprouts

Cup of melon

Water - 33.8 FL OZ

Silk protein shake -2 scoop of Whey Isolate Plus (30g of protein per scoop) - 20g of protein

Snack - 7pm

Water - 33.8 FL OZ

11 days down, 20 more to go!

Wednesday, October 28, 2015 - Day 10

Today was exhausting, I woke up at 7am and headed to the gym in the rain. Feels good to be up and early, I'm going to try and start waking up at 6am real soon. Also, on the side note, my ankle kills, at first I was joking about having tendentious, but now I'm sure I might have it hahaha. Well here we go...

Cardio Day

30 Minute run

Jump rope (3 sets) alternating with Agility ladder (3 sets)

3 minutes
3 minutes
3 minutes
3 minutes
3 minutes
3 minutes

Weighted front box jump (plyometrics)

10lbs - 10 reps

20lbs - 10 reps

30lbs - 10 reps

30lbs - 10 reps

20lbs - 10 reps

10lbs - 10 reps

Plyo push ups (3 sets)
1st - 10 reps
2nd - 10 reps
3rd - 10 reps

Diet

Breakfast - 9am

2 cups of Grapes

Banana

Water - 33.8 FL OZ

Lunch - 1pm

Sandwich - (Whole grain bread, ham, chicken, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Water -16.9 FL OZ

Dinner - 5pm

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 142.2 pounds today in the morning after my workout. (Taken after breakfast)

10 days down, 21 more days to go!

Tuesday, October 27, 2015 - Day 9

I have been quite busy lately, so excuse me for the late blogs posts!

Diet

Breakfast - 7pm

Banana

Cup of grapes

Water - 16.9 FL OZ

Lunch - 11am

Sandwich - (Whole grain bread, ham, salami, swiss cheese, lettuce, tomato, Sriracha)

Water - 16.9 FL OZ

Dinner - 6pm

3 Chicken breast - With tomato slices - (27g of protein per breast) - 81g of protein

8 Meat balls - 16g of protein

Broccoli

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Tomorrow is Cardio Day, hopefully I do not die.

9 days down, 22 more to go!

Monday, October 26, 2015 - Day 8

Sorry for the late post! I was busy all day!

Hello guys! So, this week around I want to see if I can hammer out some more work. Lets get started!

I woke up at 7am today to get this work out going.

Upper Body Day

Cardio

1. 20 minute run
2. 5 rounds of 3 minutes on the heavy bag with 1 minute break intervals inbetween (12oz gloves were  used)

Press (4 sets) - Moving up in weight next week

95lbs - 10 reps

115lbs - 8 reps

135lbs - 8 reps

145lbs - 4 reps + 1 Fatigue set of 10

Tricep Push Downs (3 sets) alternating with Bench Dips (3 sets) - Moving up in weight next week

30lbs - 12 reps

1st - 15 reps

30lbs - 11 reps

2nd - 15 reps

30lbs - 10 reps

3rd - 15 reps

Hammer Curls (3 sets) alternating with Bicep Curls - Moving up in weight next week

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

25lbs - 4 reps

Seated Cable Row (3 sets) - Moving up in weight next week

70lbs - 10 reps

90lbs - 10 reps

110lbs - 10 reps

One Arm Dumbbell Row (3 sets ON EACH ARM) - Moving up in weight next week

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

Barbell Row (3 sets) - Moving up in weight next week

45lbs - 10 reps

45lbs - 10 reps

45lbs - 10 reps

Diet

Breakfast - 10am

Melon Slices

Banana

Water - 16.9 FL OZ

Lunch - 1pm
Sandwich - (Whole grain bread, turkey, chicken, salami, swiss cheese, lettuce, tomato, Sriracha mayo)
Water - 16.9 FL OZ

Dinner - 5pm

3 Chicken Breast - (Covered in melted cheese, tomato, black olives, and little frito chips) - (27g of protein per breast) - 81g of protein
Steamed Broccoli
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein
Banana
Water - 16.9 FL OZ

Picture Of The Day

Weighed in at 143 pounds after my work out in the morning. (Taken before breakfast)

8 days down, 23 more to go!

Sunday, October 25, 2015 - Day 7

Diet

Brunch - 1pm

Salad - (Broccoli, black olives, black beans, croutons, lettuce, greek ranch, parmesan cheese)

Banana

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Water - 16.9 FL OZ

Dinner - 4pm

Salad - (Broccoli, black olives, black beans, croutons, lettuce, greek ranch, parmesan cheese)

Banana

Water - 33.8 FL OZ

Side note: For some reason I do not eat much on Sundays, probably because Sundays are my lazy days haha. Do not think I am starving my self. By the way, I will be adding Bananas to my diet, they seem to have a lot of great health benefits!

7 days to go, 24 more to go!

Saturday, October 24, 2015 - Day 6

Side note: I've decided that Saturdays will be another workout day, but without a, "Picture Of The Day." Saturday I will only strictly be working out on abdominals with some cardio.

Abdominal Day

Abdominal Workout (Which I will not be explaining because I do whatever the amount feels necessary and memorizing the different forms and amounts of crunches is hard. But I do believe it was a successful one!)

1 Mile run - (Time will not be recorded on Saturdays.)

3 rounds of 5 minutes on the heavy bag with 1 minute break intervals (16 oz gloves were used)

Diet

Breakfast - 8am

3 scrambled eggs

Water - 16.9 FL OZ

Lunch - 11am

Sandwich - (Whole grain bread, turkey, chicken, swiss cheese, lettuce, tomato, onions, Sriracha mayo)

Water - 33.8 FL OZ

Dinner - 3pm

Caesar chicken salad
Banana

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Water - 33.8 FL OZ

Snack - 5pm
Wrap - (Turkey, chicken, swiss cheese, lettuce, tomato, Sriracha mayo)

Following Changes

I came to realize that if I'm trying to burn fat, I must implement more Cardio on Mondays, and Fridays, instead of just Wednesday. So, what I will be doing is adding 20 minute runs on both Monday, and Friday. Not only that, but Wednesday will consist of a 30 minute run. I am also aiming to eat more veggies, and fruits. I will use the fruits as natural sugars to get me going, and veggies for whatever good they do to the human body haha.

6 days down, 25 more to go!

Friday, October 23, 2015 - Day 5

IMPORTANT SIDE NOTE: I have to warn anyone who is following along with my blog, every Friday I will be posting, "Flex It Friday Photos," these will be photos of me flexing into the camera. Haha I do not usually do that type of stuff, but it's necessary if I want to keep track of my progress, and well, it'll help you guys see my progress as well. By now I am more comfortable with sharing these photo, I post them with no other intentions than to keep track of my progress. Welcome to Flex It Fridays everyone!

Lower Body Day

1 Mile run at 7 minutes and 8 seconds.

(I swear I did one extra lap, if so, my real time was 6 minutes and 33 seconds)

3 rounds of 5 minutes on the heavy bag with 1 minute break intervals (16oz gloves where used)

Squats (4 sets) - Moving up in weight next week

105lbs - 10 reps

125lbs - 8 reps

145lbs - 8 reps

155lbs - 5 reps

Weighted Lounges (3 sets)

30lbs - 20 reps (10 on each leg)

50lbs - 20 reps (10 on each leg)

60lbs - 20 reps (10 on each leg)

Deadlift (4 sets) - Moving up in weight next week

95lbs - 10 reps

115lbs - 10 reps

135lbs - 10 reps

145lbs - 10 reps

Sitting Calf Extensions (3 sets)

35lbs - 20 reps

35lbs - 30 reps

35lbs - 35 reps

Standing Calf Raise (3 sets)

115lbs - 10 reps

115lbs - 10 reps

115lbs - 10 reps

Quick Oblique Work...

Weighted Oblique Side Bends

35lbs - 30 reps (15 on each side)

35lbs - 30 reps (15 on each side)

35lbs - 30 reps (15 on each side)

Side note: I feel like I can get more done on this day, I believe I will be adding Hang Clean next week! Right after Weighted Lounges. I'm planning on intensifying my workouts next week. I'm planning on sparring soon, so I'll post the videos on here too! Also, I will be posting some videos on Instagram next week, I just found someone who wants to be my, "social media manager," hahaha.

Diet

Brunch - 11am

2 Poached eggs - (6g of protein per egg) - 12g of protein

Sandwich - (Whole grain bread, ham, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Water - 33.8 FL OZ

Dinner - 4pm

3 Chicken breasts - (27g of protein per breast) - 81g of protein
1 Fried tilapia fillet - (23g of protein per fillet) - 23g of protein

Water 33.8 FL OZ

Snack - (Not eaten yet)

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Photo Of The Day (Flex It Friday)

REMEMBER, I DO NOT DO THIS FLEXING THING OFTEN. Haha but here ya go. 

I weighed in at 144 pounds after my work out in the morning. (Taken after brunch)

5 days down, 26 more to go!

Thursday, October 22, 2015 - Day 4

Side note:

I'm feeling energized, digestive system and everything seems to be fine. Thanks to whoever is keeping up with my progress! Tomorrow is Lower Body Day, which I''m excited about. If you have any questions feel free to comment on my blog, or just contact me through Facebook, Twitter, Instagram.

Diet

Breakfast - 8am

Cup of green grapes

Water - 16.9 FL OZ

Lunch - 12pm

Sandwich - (Honey 7 grain bread, ham, salami, bacon, swiss cheese, lettuce, tomato, Sriracha mayo)

Water - 16.9 FL OZ

Dinner - 5pm

3 Chicken breast (Covered in cheddar cheese shredding, lettuce, tomato and dipped into some sour cream) - (27g of protein per breast) - 81g of protein

Water - 16.9 FL OZ

Snack - 6pm

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Water - 16.9 FL OZ

4 days down, 27 more to go!

Wednesday, October 21, 2015 - Day 3

Again, today I woke up at 8am to hit the gym, luckily my class schedule allows me to do this with enough time to eat after and shower and get ready for the day. If you're thinking about doing something similar to what I'm doing, remember that time management is very important. Lol, it's important in any aspect of life to be honest. Anyways... here we go.

Cardio Day

1 Mile run at 6 minutes, 51 seconds, and 02 milliseconds.

-Total running time: 12 minutes

(I was aiming to run for running 30 minutes but unfortunately, running long distance for guys is hard without compression shorts because well... it begins to hurt.)

2 rounds of 3 minute jump rope.

3 rounds of 3 minute agility ladder.

Weighted front box jump (plyometrics)

10lbs - 10 reps

20lbs - 10 reps

30lbs - 10 reps

30lbs - 10 reps

20lbs - 10 reps

10lbs - 10 reps

5 rounds of 3 minutes on the heavy bag with 1 minute break intervals in between.

As you can see my cardio day was interrupted when it came to my run, my bad on that part, but I will for sure come prepared next week Wednesday. As of now this is the Cardio Day workout, I am planning on implementing more plyometrics to increase the speed and power in both the upper and lower parts of my body, today I was just getting a feel for this, I do believe I can add a little something else. Sprints? Plyometrics? Swimming?

Diet

Side note: I do try to keep hydrated, as you can see I only drink water (aside of my silk protein shake) and make sure it is plentiful within my diet. This way when it comes to weighing in, I am able to say I am hydrated and the source of my weight loss is the loss of body fat, NOT water weight. According to health authorities, I should be drinking 64 FL OZ of water a day, I average at about 50.7 FL OZ a day, not quite there yet, but I'm working towards it. As for the amounts of protein I consume, I do NOT plan on losing muscle, so my diet is focused in on getting a great amount of protein.

Breakfast - 10pm

Cup of diced pineapples

Water - 16.9 FL OZ

Lunch - 1pm

Sandwich - (whole grain bread, turkey, diced chicken, swiss cheese, lettuce, tomato, Sriracha mayo)

Water - 16.9 FL OZ

Dinner - 4pm
3 Chicken breast (Covered in cheddar cheese shredding, lettuce, tomato and dipped into some sour cream) - (27g of protein per breast) - 81g of protein
2 pieces of some other type of chicken
Water - 16.9 FL OZ

Snack - 7pm
Water - 16.9 FL OZ
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Picture Of The Day

Weighed in at 145.2 pounds after my workout in the morning. (Taken after breakfast)

3 days down, 28 more to go!

Tuesday, October 20, 2015 - Day 2

Side note: 

1. Remember that Mondays, Wednesdays, and Fridays are the three days out of the week I workout, which results in the only days I post a diet along with a  workout, body picture and weight. 
2. Sundays, Tuesdays, Thursdays, and Saturdays will only consist of my diet!

Diet

Breakfast - 8am
Green apple
Water - 16.9 FL OZ

Lunch - 12pm
Sandwich - Whole grain bread, ham, salami, bacon, swiss cheese, lettuce, tomato, Sriracha mayo
Water - 16.9 FL OZ

Snack - 1pm
Caesar salad
Water - 16.9 FL OZ

Dinner - 4pm
3 Chicken breasts (Covered in cheddar cheese shredding, diced tomatoes, onion, green peppers, black olives, sour cream, and lettuce)  - (27g of protein per breast - 81g of protein
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

2 days down, 29 more days to go!

Monday , October 19, 2015 - Day 1

I woke up at 8am and hit the gym early. Workout is as follows...

Upper Body Day

1 Mile Run at 7 minutes, 43 seconds, and 87 milliseconds.

3 rounds of 4 minutes on the heavy bag.

Bench press (3 sets)
95lbs - 10 reps
115lbs - 8 reps
135lbs - 6 reps
135lbs - 2 fatigue sets of 10

Tricep push downs (4 sets)
45lbs - 12 reps
45lbs - 12 reps
45lbs - 12 reps
45lbs - 10 reps

Behind the head tricep extension (2 sets)
25lbs - 10 reps
25lbs - 10 reps

Bicep hammer curl (2 sets)
25lbs - 10 reps
25lbs - 10 reps

Bicep curl (2 sets)
25lbs - 10 reps
25lbs - 5 reps

Seated cable row (4 sets)
50lbs - 10 reps
50lbs - 15 reps
50lbs - 15 reps
70lbs - 10 reps

Abdominal Workout
(Won't go into detail with abs because it changes every day)

Diet

Breakfast - 10am
Cup of green grapes
Water - 16.9 FL OZ

Lunch - 1pm
Wrap - Flour tortilla, turkey,chicken, swiss cheese, lettuce, tomato, Sriracha mayo.
Water - 16.9 FL OZ

Dinner - 5pm
3 Chicken breast - (27g of protein per breast) - 81g of protein
Caesar salad
Water - 16.9 FL OZ

Snack - 7pm
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Picture Of The Day 

Weighed in at 148.8 pounds after my workout in the morning. (Taken after breakfast)

1 day down, 30 more to go!

The Day Before The Start Of My Thirty-One Day Challenge

Beginning Monday October 19, 2015, I will begin with my 31 day challenge. I will be aiming to reach a healthy weight of 130-135lbs, as of now I weigh 148lbs. I work out Mondays, Wednesdays, and Fridays; on these days I will be posting a picture of myself along with my workout. Everyday will consist of my diet. I might add more things, I might not. Well, wish me luck! This will end November 19, 2015.