Need a rough idea on how many calories you need to maintain or lose weight?

http://www.freedieting.com/tools/calorie_calculator.htm

It’s pretty right.  I find I don’t lose a lot if I don’t eat 1.8-1.9k calories, and it was right with my maintenance too.  If you need any ideas give it a look

Saturday 7th Jan. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Triceps:

Dips:  10 / 15kg x 10 / 25 x 10 / 30 x 11
V-Grip Press Downs:  40 x 20 / 50 x 20 / 55 x 15 / 60 x 10
French Curl:  25 x 12 / 30 x 10 / 35 x 8 / 40 x 7
Single Arm Reverse Curl:  10 x 15 / 12.5 x 10 / 12.5 x 8 / 12.5 x 8
Skull-Crusher:  25 x 10 / 20 x 8 / 20 x7 

Biceps:

Dumbbell Curl:  15 x 15 / 20 x 10 / 22.5 x 8 /20 x 10
Incline Hammer Curl:  7.5 x 15 / 10 x 15 / 10 x 10 / 10 x 8
Single Arm Machine Curl:  20 x 10 / 22.5 x 10 / 25 x 8 / 30 x 8
Cross-body Hammer Curl:  25 x 8 / 25 x 8 / 25 x 8


Cardio

Before:  Crosstrainer - Level 7, 5 minutes

Did a 15 minute full body circuit class after too

Friday 6th Jan. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Delts:

Arnold Press:  20 x 10 / 22.5 x 8 / 25 x 7 / 25 x 6
Front Dumbbell Raise:  12.5 x 10 / 12.5 x 10 / 15 x 12 / 15 x 12
Side Lateral Cable Raise:  7.5 x 10 / 7.5 x 10 / 7.5 x 10 / 10 x 8
Rear Delt Dumbbell Flye:  10 x 12 / 10 x 12 / 10 x 12 / 10 x 12
Machine Rear Delt Flye:  55 x 10 / 55 x 10 / 55 x 8 / 55 x 8

Traps:

Dumbbell Shrug (Drop Set): 50 x 8 (20 x 12) / 50 x 8 (20 x 12) / 50 x 8 (20 x 15) / 50 x 9 (20 x 13)
Upright Row:  25 x 12 / 25 x 12 / 25 x 12 / 25 x 12

Calves:

Calf Press: 124 x 15 / 124 x 15 / 124 x 15
Calf Raise: 25 / 25 / 25
Vibration Plate work for 6 minutes


Cardio

Before:  Crosstrainer - Level 7, 5 minutes
After:  Treadmill - Moderate intensity, 65 minutes

Thursday 5th Jan. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Back:

Pull ups:  8 / 8 / 8
Yates Row:  60 x 15 / 80 x 12 / 100 x 10 / 110 x 8
Wide Lat. Pulldown:  70 x 12 / 80 x 10 / 90 x 8 / 80 x 10
Dumbbell Row:  50 x 8 / 50 x 8 / 50 x 10 / 50 x 10
Seated Row (Wide Grip):  40 x 15 / 50 x 15 / 60 x 10 / 60 x 15
Cable Pullovers (Cordova style):  10 x 10 / 15 x 10 / 17.5 x 10 / 20 x 8

Biceps:

Cross-body Dumbbell Hammer Curls:  17.5 x 15 / 22.5 x 15 / 27.5 x 15 / 30 x 15
Single Arm Machine Curl:  25 x 10 / 25 x 10 / 30 x 10 / 30 x 11
Dumbbell Concentration Curl:  7.5 x 10 / 10 x 10 / 10 x 10 / 10 x 10

Abs:

Frog Crunch:  20 / 20 / 20
Standing Cable Crunch:  15 x 20 / 17.5 x 20 / 20 x 20
Balance Ball Crunch:  20 / 20 / 15

Cardio

Before:  Crosstrainer - Level 7, 5 minutes
After:  Bike - Level 7, 14 minutes, HIIT

Did a circuit class after too for 15 minutes