Changes to diet and exercise: January - March 2010

Now that I am in the leaning phase I made some changes to my diet. Instead of force feeding myself with a lot of food every 2 or 3 hours, I relaxed it to "eat when hungry" mode. I don't force myself to eat every few hours whether I feel hungry or not. I eat when I start feeling a bit hungry. This means I still have to keep food stocked all the time so I can eat at the first indication of hunger. I try and keep each eating session to a modest 400 calories or less so I don't strain my body into digesting a lot at a time and it also helps me feel hungry in 3 or 4 hours. So far this new regimen is working well. I am slowly reaching my goal of losing 3 lbs of fat in 3 months. Still have to do something about gaining muscle though.

I also switched to a more relaxed 2 workout sessions per week. Each session involves a full body workout with more emphasis on chest and triceps. In general this is what I do

• Day 1: Monday
  
• Decline Bench Press (Chest and Triceps)
• Squats (Legs)
• Rows (Back and Biceps)
• Dips (Chest and Triceps)

• Day 2: Thursday
  
• Bench Press (Chest and Triceps)
• Deadlifts (Legs and Lower Back)
  
• Pull-ups (Upper Back and Biceps)
• Push-ups (Chest and Triceps)
  

These exercises help me keep the muscle while I am losing fat. Notice that I do not have any shoulder exercises. I sometimes do it on one of the days when I feel like, but I should really add it permanently. Or at least do just Shoulders and Traps on another day.