Day 1 (7/14/15)
It’s the first official day of 3-week cut for me, yes even though it’s a Tuesday. Unfortunately I haven’t had the time yet to make a video and post it up on YouTube just yet (SUBSCRIBE HERE), but I fully plan on making a series of videos throughout these three weeks with updates and showing the scale, etc…
Meal 1
5 Egg Whites (15 tbsp)
50% Less Sugar – Maple & Brown Sugar Quaker Oatmeal
Just look how unappetizing that looks, however it’s delicious!
Supplements
1000mg of Calcium, 1000mg of CLA, 1000mg of Vitamin C, 540mg of MHP’s Dopamite (Yes I use and support the use of other supplement companies, MHP is a great brand!) 1 Hardcore Vitals Total Vitamin Formula (BUY IT HERE!)
Meal Stats
Calories: 245
Fat: 2g
Carbohydrates: 24g
Protein: 29g
Meal 2
4.2 oz of Grilled Tilapia
1 Cup of Steamed Broccoli
Again, such an appetizing looking meal, right? Okay, not really, but it’s still pretty good!
Meal Stats
Calories: 136
Fat: 2.9g
Carbohydrates: 6g
Protein: 23.6g
Workout 1
This was supposed to take place at 5:00am, but unfortunately I went to bed a bit late last night and just didn’t have the energy to wake up and be productive at 5:00am.
Exercise: Walking at 3.5mph at a 15% incline
Duration: 32 Minutes
Calories Lost: 560
Meal 3
4.2 oz of Grilled Tilapia
1 Cup of Steamed Broccoli
No need for another picture.
Meal Stats
Calories: 136
Fat: 2.9g
Carbohydrates: 6g
Protein: 23.6g
Meal 4
This meal is out of my diet plan, but I went ahead with it due to time constraints for today. I didn’t take a picture of this, maybe it was the shame?
6″ Turkey and Cheese Sub From Shoprite
Meal Stats
Calories: 288
Fat: 64g
Carbohydrates: 39g
Protein: 28.2g
Supplements
3 Hardcore Vitals Life Blood Capsules (BUY IT HERE!) 3 Hardcore Vitals Pure Creatine Capsules (BUY IT HERE!)
Workout 2
Exercise 1: Barbell Standing Military Press 3 Sets of 20 Reps With Increasing Weight: (65lbs, 75lbs, 85lbs)
Exercise 2: Dumbbell Side Lateral Raises 3 Sets of 20 Reps With Increasing Weight: (15lbs, 20lbs, 25lbs)
Exercise 3: Dumbell Front Lateral Raises 3 Sets of 20 Reps With Increasing Weight: (15lbs, 20lbs, 25lbs)
Exercise 4: Dumbbell Bent-Over Rear Deltoid Raises 3 Sets of 20 Reps With Increasing Weight: (15lbs, 20lbs, 25lbs)
Exercise 5: Upright Barbell Row 3 Sets of 20 Reps With Increasing Weight: (55lbs, 65lbs, 75lbs)
Exercise 6: Pushup to Burpee to Star Jump, 3 Sets of 20 Reps
I’m not really sure what the EXACT total calories burned for this session were as I wasn’t fully paying attention to my Fitbit Charge HR, however my heart rate stayed between 125 – 146 when lifting and 155 – 166 when performing exercise 6. From what I can tell it looks like I lost somewhere around 430 calories from that workout, which isn’t a cardio-focused workout.
Meal 5
2 Scoops of Hardcore Vitals Chocolate Whey Protein in 1.5 Cups of Whole Milk (I ran out of Flax Milk :/ ) (BUY IT HERE!)
Meal Stats
Calories: 505
Fat: 15g
Carbohydrates: 38g
Protein: 60g
Food Stats For the Day
Calories: 1310
Fat: 86.8g
Carbohydrates: 113g
Protein: 164.4g
Calories Consumed vs Calories Burned
The basis of fat loss is burning more calories than consumed in a day.
Calories Consumed: 1310
Calories Burned: 3721 (Measured by my Fitbit Charge HR as of 10:20pm)
Body Stats
Height: 5’7″ – I don’t expect this to change!
Weight: 224.2lbs (This loss is mostly water weight, I realize that)
Body Fat: 26.6% (Technically STILL Obese)
Lean Muscle Mass: 78lbs
Waist: 38″
BMI: 35.1
I will continue to update my progress daily and keep you informed. Until then keep up with me on Social Media!
Facebook: http://www.facebook.com/hardcorevitals
Twitter: https://twitter.com/hardcorevitals
Instagram: https://instagram.com/hardcorevitals/
MyFitnessPal: http://www.myfitnesspal.com/profile/lrtd36 (I update this every day)
YouTube: http://www.youtube.com/user/hardcorevitals
Featured Image Photo Credit: https://www.flickr.com/photos/wader/