January 1st, 2012: Day 1

Weight: 192.4 lbs
Goal Weight: 180 lbs

Approximate Time Weighed In: 5:00PM EDT

Estimated Caloric Intake: 2300 calories

Calories Actually Consumed: 1865 calories
Total Fat Consumed: 77 g
Total Protein Consumed: 141 g
Total Carbohydrates Consumed: 153 g

Workout Summary

Title: Bro Chest and Tris (Bro adds Bis)

Round 1

3 x 8 Reps of Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with feet still on ground)

3 x 8 Reps of Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Bench Dips

2 x 30-45 Second Planks

Round 2

3 x 8 Reps of Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with feet still on ground)

3 x 8 Reps of Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Bench Dips

3 x 8 Pelvic Lifts

Round 3

3 x 8 Reps of Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with feet still on ground)

3 x 8 Reps of Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Bench Dips

3 x 10 Second Hold Pelvic Lifts