Jordan Grahm – 160lb Weight Loss Inspiration’s Workout Routine & Diet Revealed!

Trimmed&Toned Team.

You Can Check Out Jordan Grahm’s Interview With Us Here:

Weight Loss Inspiration Jordan Grahm Lost 160lbs & Became A Personal Trainer!

Jordan Grahm’s Weight Loss Guide

I lost the first 100lbs by cutting out fast food, soda, and excessive portions. Also the first 100lbs were lost before I had ever set foot in a gym. I walked, then jogged, then ran, sprinted and hiked my way to losing all of that weight. My dog was my personal trainer back then always motivating me to go faster or to do another mile. During my transformation I tried a variety of different weight training splits, most were bodybuilding oriented. Recently however I have found that training for strength not only really increased my overall strength but my physique as well. I started doing a lot of compound movements with heavier weight and fewer reps which really worked well. The routine that I found to yield the best results has been Jim Wendler’s 5/3/1 routine with some accessory work.

Monday:

Barbell Back Squats- Warmup sets – 5 reps, 5 reps, 3 reps, Work sets – 5 reps, 5 reps, 5+ reps (working up to
90% of 1RM for top set)
Leg Press – 5 sets of 10 reps
Leg Extensions – 5 sets of 10 reps
Leg Curls – 5 sets of 10 reps
Cardio – 10-20min spin bike

Tuesday:

Barbell Bench Press
Warmup sets – 5 reps, 5 reps, 3 reps/ Work sets – 5 reps, 5 reps, 5+ reps (working up to 90% of 1RM for top set)
Dumbbell incline bench press – 5 sets of 10 reps
Single arm dumbbell rows – 5 sets of 10 reps
Skullcrushers – 5 sets of 10 reps
Cardio – 10-20min spin bike OR 5min warmup 4min 20/10 Tabata intervals

Wednesday: OFF DAY

Rest
Recover
Foam roll, stretch, agility work
Walk at least 1 mile

Thursday:

Barbell Standing Military Press- Warmup sets – 5 reps, 5 reps, 3 reps, Work sets – 5 reps, 5 reps, 5+ reps (working up to 90% of 1RM for top set)
Pullups/Chinups – 5 sets of 10 reps (can be weighted)
Dips – 5 sets of 10 reps (can be weighted)
Cable triceps pushdowns – 5 sets of 10 reps
Cardio – 10-20min spin bike OR 5min warmup 4min 20/10 Tabata intervals

Friday:

Barbell Deadlift – Warmup sets – 5 reps, 5 reps, 3 reps, Work sets – 5 reps, 5 reps, 5+ reps (working up to 90% of 1RM for top set)
Rep out 225lbs for as many reps as possible (I get 20-25, you can use lower or higher weight to hit this amount of reps)
Defecit sumo deadlifts w/ bands – 5 sets of 5 reps
Leg extensions – 5 sets of 10 reps
Ab wheel – 3-5 sets of 10-15 reps
Cardio – 10-20min spin bike OR 5min warmup 4min 20/10 Tabata intervals

Saturday: OFF DAY

Rest
Recover
Foam roll, stretch, agility work
Walk at least 1 mile

Sunday: OFF DAY

Rest
Recover
Foam roll, stretch, agility work
Walk at least 1 mile

Jordans Weight Loss Transformation Video

Jordan Grahm’s Weight Loss Diet:

I learned how to track my food intake and therefore had a great deal of satisfaction with what I was eating. I found that I did not have to completely eliminate any one type of food, but I had to be smart with my portion sizes, macronutrients and micronutrients each day. This way of eating made it so that I could still enjoy my favorite foods in moderation and obtain great results. For the most part I would just have a set calorie goal and a protein goal, as long as I met those I did not fret too much about the ratio of carbs and fats. As I advanced in my training and nutrition I did carb-cycling where I had high, medium and low carb days corresponding to my workouts on those days.

My current diet varies slightly day-by-day but there are many things which are staples in it. I switch out the meals sometimes as I do not really follow a time schedule, just make sure to get in all of my daily macro and micronutrients.

Breakfast:
4 whole omega-3 eggs scrambled with baby spinach
Western Bagel Perfect10 bagel
1-2oz Light cheese

Snack:
2 scoops whey protein, 1-2 servings cereal, 8oz lowfat milk
or
4-8oz chicken breast, 100-200g baked sweet potato

Lunch:
8oz chicken breast
200g baked sweet potato
2cups broccoli
2tbs natural peanut butter

Snack:
2 scoops whey protein, 1-2 servings cereal, 8oz lowfat milk, 2tbs natural peanut butter
or
4-8oz chicken breast, 100-200g baked sweet potato, 2tbs natural peanut butter

Dinner:
10-16oz chicken, turkey, steak, or fish
1 baked potato or 1cup rice
2cups broccoli/spinach/green beans
2tbs natural peanut butter

Snack: (depends on training and if I’ve already hit my macro goals):
2 scoops whey protein, 1-2 servings cereal, 8oz lowfat milk, 2tbs natural peanut butter