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Training Log - 168 to 148

TOPIC: Training Log - 168 to 148

Training Log - 168 to 148 09 Dec 2019 04:57 #324296

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Restarting Kris Gethin 4 Weeks 2 Shred workouts. Need something with structure and I like this program, not going as low as he says on calories though.

To start off, want to go from 168-150 in however long it takes. The program consists of 4 days lifting, each day starts at one hour medium intensity cardio. Will repeat this program again if I like it after four weeks. I do part of my cardio on lunch break, then usually go to gym at night and for a walk afterwards. The program is somewhat time intensive but not a big deal as I have three days off a week and can use lunch breaks to go towards total time.

Today was off day and just went on a 3mph 2 hour walk while talking on the phone. Will report in tomorrow on first day of restarting the program. I usually keep logs on Google Docs but think this will help me be more accountable.
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Training Log - 168 to 150 09 Dec 2019 06:11 #324297

Good work.
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Training Log - 168 to 150 09 Dec 2019 07:04 #324299

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Nice will keep an eye on this

Good luck
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Stuff to do:
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Training Log - 168 to 150 09 Dec 2019 11:00 #324311

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Good luck!
Two tips:
1. You seem uncertain about the best gym programme. Why don't you hire a personal trainer? He will make sure you make gains, do not hurt yourself and keep you accountable.
2. Log your calories in an app like MyFitnessPal. This way you can be sure you do not eat too much. Eat filling-low calory foods. Avoid eating at restaurants, because it's hard to count the exact calories there. Aand: it's not about eating healthy. It's about eating less calories. It does not matter for your weight if you eat fast foods, unless you stay within your caloric goal.
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Training Log - 168 to 150 09 Dec 2019 14:26 #324316

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I have some major bills coming up. I think I can cut fine, maybe I'll get one when I want to put on muscle.

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Training Log - 168 to 150 09 Dec 2019 19:38 #324319

Have you looked into p90x?
The program is very structured and it comes with a diet book so you don't really have to figure anything out, just follow through.
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Training Log - 168 to 150 09 Dec 2019 20:09 #324320

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I did it way back in the day. I like Tony. Maybe I'll look into it after this 4 week program. Sure it would be good for weight loss. Kind of hard to use at the gym though and don't have a ton of dumbbells at the house, not a fan of those elastic bands they use.

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Training Log - 168 to 150 10 Dec 2019 03:57 #324352

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12/9 - 2,100 Calories
Back/Biceps
30 min treadmill 3% incline 3.4mph
45 min walk 3mph

Example of one of this programs workouts - imgur.com/EH40fPe

Will update calories at end of every night. Going to try to stick to around 2100, plus or minus 100.
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Training Log - 168 to 150 11 Dec 2019 06:43 #324394

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12/10 - 2120 Calories
Shoulders/Tri's
60 min treadmill 3% incline 3.4 mph
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Training Log - 168 to 148 11 Dec 2019 07:03 #324396

Nice consistency! Let's get SHREDDED !!
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Training Log - 168 to 148 11 Dec 2019 07:08 #324397

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Thanks. Had a 12 hour shift, grocery shopping, etc so I was pretty tired. Luckily tomorrow off of work and just have an hour of cardio to do, then back at it Thurs.

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Training Log - 168 to 148 11 Dec 2019 07:24 #324398

MasonV wrote: Restarting Kris Gethin 4 Weeks 2 Shred workouts. Need something with structure and I like this program, not going as low as he says on calories though.

To start off, want to go from 168-150 in however long it takes. The program consists of 4 days lifting, each day starts at one hour medium intensity cardio. Will repeat this program again if I like it after four weeks. I do part of my cardio on lunch break, then usually go to gym at night and for a walk afterwards. The program is somewhat time intensive but not a big deal as I have three days off a week and can use lunch breaks to go towards total time.

Today was off day and just went on a 3mph 2 hour walk while talking on the phone. Will report in tomorrow on first day of restarting the program. I usually keep logs on Google Docs but think this will help me be more accountable.


Your cutting goals are similar to what I had. I just got done cutting from 168 -> 147 in 12 weeks. In my case, I plateaued with my weight loss on 2 separate weeks. I think you can do this in 10 weeks assuming you lose -2lbs/week.

I didn't really log what I did, but let me know if you want tips.
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Last edit: by 1v1meKid.
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Training Log - 168 to 148
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