The Geiszlers

Long Term GOAL (by importance)

Lean, muscular, tanned look. Like a lean heavy lift competitor.

<15% Body Fat

175-180lbs

Bench 3 sets of 10- 305lbs

Squats/Hipsled 3 sets of 10- 450lbs

< 33 inch waist for pant size

Weekly goal Nov 15th-Nov 22nd

Work out 5 days this week. Finish reading Burn the Fat, feed the muscle.

Mid-Term Goal January 1st, 2011

22% fat. 202lbs. Size 34 tight/ 36 loose pants.

Current:

24.8% ~11am

209.0 In morning before food (home scale)

Old Navy Painters pants perfect in 36 inch waist. Levis Straight relaxed 559 about the same in 38 inch waist.

Food log:

Breakfast 8am. 2 protein shakes, 300 Cal. 6g carb.

Lunch 11:30am: Green Beans (1 cup), Small Beef roast, 6 oz, 332 Cal, 6g carb

Afternoon snack: TBD

Dinner:TBD

Snack: TBD

Water: TBD

Total :

TBD cal, TBD carb

Exercise Log: Legs

Shoulders, Abs, TBD

Mood:

Happy as fat percent is down (slightly in two weeks) due to lifting and continuing my aerobic 2 miles/day 5 days a week. I haven't had time to split my sessions so I'm normally exhausted when I run after having lifted already. I want to add more aerobic exercise to accelerate slimming down. I will probably have to split my aerobic session and up to 40 minutes with 5 minutes cool down in the morning (maybe without food) and then do my weights in the afternoon after recovering so at least 3 hours later. After a few weeks of that I might up by aerobic further and do another running session so that I can put in two 40 minute aerobic workouts per day, 5 days a week, so I can get my fat burning faster. I also want to increase how much water I drink to accelerate fat loss. I finished reading Burn The Fat, Feed the Muscle (BFFM) and although I already knew the lifting information, his take on diet was interesting. I am having a hard time going off low carb and going moderate carb (healthy food only, no white bread, or sugar) and low fat (15%-20%) and eating protein with carbs, 6 times/day.

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