Birthday Goal
Posted: July 26th, 2009 | Author: ERIC | Filed under: Body | Tags: aerobic, birthday, Body, bpm, breakfast, caffeine, calcium, carb, cycle, deficit, dinner, ephedrine, fat, fish oil, goal, heart, hip, intensity, lean, magnesium, maintenance, mass, meal, measurement, multivitamin, protein, specific, statement, tape, thigh, waist, Wednesday, week, weight | No Comments »Goal Statement: By my 20th birthday I will have visible abs.
Start: July 27th, 2009
Deadline: January 27th, 2010
Measurements
- Height: 5′ 9″
- Weight: 163.8lbs.
- Upper Arms (mid-bicep): 10.5″ (both arms)
- Waist: 33.5″; 34″; 35.75″ (two inches above; at; and two inches below navel)
- Hips: 38.75″
- Thighs: 24.5″; 25″ (right/left, measured directly below buttocks)
- Body Fat Percentage: 19.5%
Specifics
- 1400-1500 calories per day
- 6 meals per day
- Breakfast (320 calories): Bagel with slice of lowfat cheese
- Snack (140 calories): Protein shake
- Lunch (300 calories): Turkey on whole wheat with light mayo
- Snack (140 calories): Another protein shake
- Dinner (300 calories): Microwaveable meal
- Snack (180 calories): Protein bar
- Drink 1 to 2 gallons of ice-cold water per day
- Workouts are brief and intense, 1 set of 8-12 for the following exercises:
- Crunch
- Leg Curl
- Leg Extension
- Palms-up Pulldown
- Bench Press
- Oblique Crunch
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