Today was my first month of training in the books! I have made good progress so far. I have dropped my weight from 202 lbs to 188 lbs. My diet has been going good so far. I had to make a small adjustment in my carb intake as I was losing weight too fast. I was taking in roughly 240 grams per day but I raised it to 280 grams per day and that is working out good for me. I am eating 30 grams of protein per meal and 60 grams carbs my first two meals and then 40 grams for the last four meals. My fat intake is still roughly 5-10 grams per meal and my fat intake consists of walnuts, pecans, almonds and olive oil.

As far as cardio, I am doing 30 minutes on the stationary bike on my non weight training days which is Tuesdsays, Thursdays, Saturdays and Sundays. I keep my heart rate at about 90 beats per minute, which is not too intense but I definitely get a good workout. As I continue my training I will evaluate how much cardio I will need determining on my weight loss. In the past I would have to do 60 minutes everyday to get ready, but I am trying to avoid that by starting my preparation earlier.

Weight training is going good. I did notice some strength loss a couple of weeks ago and I contribute that to my low carb intake. That is one of the reasons why I increased my carbs. I just have to suck it up and train hard with dedication - desire - discipline 3DMUSCLE style! I also modified my workout this week changing it back to Chest and Arms on Mondays, Legs on Wednesdays, and Back and Shoulders on Fridays. I split Abs up on Monday and Fridays. Mondays I do leg lifts and oblique crunches and Fridays I do decline sit ups. Here is some shots from todays back and shoulder workout:



Definitely need to work on my tan!





Starting to see a little definition but a long way to go!



Tough set of wide grip pull downs for the lats!



Behind the Neck Presses with a little help from my brother Michael!

Well my first month is in the books and I feel everything is going as planned. After the month of Feb. I am aiming to be around 180 lbs without any strength loss or muscle loss. I will just take it one day at a time and keep striving to get better. Until my next blog!!