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  #11  
Old 04-13-2010, 09:59 PM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
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Default Macros

Good question! I hadn't given that much thought. I do count calories and always maintain a 2,000 calorie diet. If I had to estimate, I'd say it's about 30p/50c/20f. I do a lot of cardio and not much lifting, so I'm not eating a ton of protein. Also, I have low blood sugar, so I definitely need sugar and carbs in general. Definitely, I will keep that in mind. What do you recommend for someone trying to get leaner while maintaining strength and muscle mass?
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Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #12  
Old 04-15-2010, 06:29 AM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
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Default Wednesday (4/14) - Strength Training

Back to strength training. I did the usual workout, changing it up a little bit. I performed 2 sets of 12 reps for each exercise:

Incline bench dumbbell press: 65 lbs./side

Wide grip lat pull-downs: 65 lbs.

Seated dumbbell military press: 40 lbs./side

Machine pulley rope hammer curls: 42.5 lbs.

Machine pulley rope triceps press-downs: 42.5 lbs.

Back extension machine: 190 lbs.

Machine flies: 115 lbs.

Reverse machine flies: 70 bs.

I'm definitely showing a little bit of improvement, especially with recovery time. My DOMS are getting quicker and less intense. I will have to start upping weight, as well as changing the order and exercises.
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Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #13  
Old 04-15-2010, 09:40 PM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
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Default Thursday (4/15) - Light Cardio

Well, today I don't think I'll be able to find time for a strict workout. However, I did mow the lawn. It took me about an hour and I constantly kept up a fast walking pace. I'll definitely have to get a good workout in tomorrow, but today was better than nothing.
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Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #14  
Old 04-17-2010, 06:53 AM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Friday (4/16) - Cardio

Well, I had time to get out and play some tennis. I got at least a half hour in, but the wind was so bad it eventually became impossible to play.
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Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #15  
Old 04-19-2010, 07:18 AM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Sunday (4/18) - Strength Training

Time to switch it up a little bit. For this workout, I began with flat bench, and I increased my weight for other exercises. Same format as before (2 sets of 12 reps):

Flat bench barbell press: 155, 165 lbs.

Wide grip lat pull-downs: 70 lbs.

Seated dumbbell military press: 40 lbs./side

EZ-curl barbell curls: 60 lbs. (rest pause method on 2nd set)

Parallel bar dips: Body weight

Machine flies: 120 lbs.

Reverse machine flies: 75 lbs.

Overall, I can already see a difference in my body composition from when I first started. My abs are becoming more visible every day. I credit the strict diet based on counting calories more than anything.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #16  
Old 04-20-2010, 05:06 PM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Tuesday (4/20) - Cardio

Today I went running outside. I completed 2.5 miles in 30 minutes. I realize the futility of running on an empty stomach. Within a half mile, I had already developed horrible cramps. Usually, I don't run without eating a good meal ahead of time, but today I needed to get out there ASAP and didn't want to go right after eating.
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Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #17  
Old 04-21-2010, 05:10 PM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Wednesday (4/21) - Cardio

Today I played tennis. It was beautiful out, and played for about 45 minutes. In other news, tomorrow is the NFL Draft and who isn't excited about that!?
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #18  
Old 04-22-2010, 11:18 PM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Thursday (4/22) - Strength Training

The usual workout. 2 sets of 12 reps per exercise:

Flat bench barbell press: 165 lbs.

Wide grip lat pull-downs: 70 lbs.

Seated military press: 40 lbs./side

EZ-curl barbell curls (narrow grip): 50 lbs.

Triceps extension machine: 170 lbs.

Machine flies: 115 lbs.

Reverse machine flies: 75 lbs.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #19  
Old 04-26-2010, 07:32 AM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Sunday (4/25) - Cardio

After being out of town for a few days I was back at it today. I did a mix of running, walking, and sprints on a treadmill (due to rain) for about a half hour. Quarter mile warm-up, followed by a half mile run, cool-down, sprint, cool-down, sprint, etc. I did this for about two miles. It felt good but I definitely need to do a lot more sprints rather than just long distance running.
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Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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  #20  
Old 05-04-2010, 08:01 AM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Monday (5/3) - Cardio

I got back into training after a week off. I had been fighting mono for a long time, and I think the last week was some kind of relapse. I felt DEAD tired every day. Nonetheless I started this week off with some interval training of sprints and walking. I went to the track by my house and sprinted the straightaways and walked the turns. So, it was an even mix of sprints and walking. I ended up doing 10 sprints with walks in between.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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