Hi everyone. I am going to start journaling because I think it can help me reach my fat loss goals. I am currently between 15 to 16 percent body fat. I weigh between 180 to 185 lbs at 69 inches tall. I want to reach 12 percent in the next three months. I have used MAX-OT loyally in the past, although I found it can be hard on my joints, especially my elbows from the continuous bombardment of heavy weight. I've begun using a program called Energy Systems Training. There is no rest except to change the weight and it feels like a cardio workout. Here is what an every other day workout looks like...

Exercise #Reps
Squats or Leg Press 20, 6
Lying or Seated Leg Curl 6, 20
Seated Close Grip Row 20, 6
Wide Grip Front Pulldown 6, 20
Barbell or Dumbell Bench 20, 6
Cable Flye 6, 20
Front Military Press 20, 6
Preacher Curl 6, 20
Rope Pressdown 20, 6
Standing Calf Raise 6, 20
Rope Crunch 20, 6
Hanging Leg-Ins 6, 20

Advanced trainers can go through the series a second time if they have anything left. I'm not even close to this point yet. This is brutal if you use intensity. Anyways, today is Saturday and a day off from the fitness center. Everyone have a nice weekend!
Devery

Today was an intense workout, but I know I could have given more. I started out with a quick 10 minute warmup on the treadmill, level 3.0, speed 6.0. This got my heartbeat up and the sweat beads moving. These 12 sets of exercises done at a quick pace, only resting to change the weights is intense! I ate clean today and it wasn't easy because my wife threw a pizza in the oven we she came home from work. I had already had a fresh tuna salad, and it took some willpower, but I pulled through. I am impressed with John's progress in gaining MASS. I want to continue working towards decreasing my bodyfat percentage at least 3 to 5 percent over the next three months. I go to Iraq in January and plan on continuing to exercise and eat as clean as humanly possible. Everyone have a great start to the new week.
Sincerely,
Dev

Good luck to you in losing bodyfat, Dev. Nice pics also! :) The workout does sound brutal. I can't imagine going through that routine twice. :p

I'm doing bodypump classes and running until after New Year's. It helps some in counteracting all the holiday feasting.

How long will you have to stay in Iraq, or do you know?

Tonight was a good, intense, get in and get out, kind of in your face, get mean type of workout if that makes any sense whatsoever :D . I put some intensity and speed into it and felt good at the end. Now I am waiting on the wild salmon to finish cooking in the oven :claphigh: I have a three mile run tomorrow and must decide on either 6am or 1400pm...hmmm, it is supposed to be 27 degrees in the morning :confused: anyone have any suggestions on which time I should choose??? This is a tough one! While I'm here doing not a lot, I'll list my current vitamins/pills I take each day.

AST Multi Pro 32X (Morning & evening)
GNC Beta Carotene 25
GNC Ester-C 1000 (Morning & evening)
GNC Natural Ultra E 1000 (Morning & evening)
MSM/Glucosamine (Morning & evening)
AST CLA 1000 (Started taking evenings only)
AST DHEA 100 (I've cycled about every 6-8weeks)
AST Trioxilan 500 (Tribulus) (I've cycled about every 6-8 weeks)

I purchase most of my supps from Dpsnutrition.net, the best prices anywhere. Pretty basic list, but it seems to work for me. My immune system seems strong and I feel good, so not much else to say on the subject I suppose. I am interested to see what the hot new supplement will be now that pro hormones are banned. I usually control myself from jumping on the bandwagon and stick with the bascis and what seems to work for me. I have a GNC gold card for spur of the moment urges, but I havealways got awesome service and pricing from Dps. I am also very pleased with AST supplements to include thier MRPs and VP2. Well I guess I've rambled on enough for one day. If I don't freeze tomorrow, I'll let you all know how the run goes. Happy Holidays! ;)

Yesterday I ran 3 miles in the afternoon and felt good until towards the very end when I got one of those side pains that really sucks when you are running. Does anyone know what causes this? I've heard several things, from not breathing correctly to dehydration. Anyways it is finally feeling a little like Christmas with the temeratures much cooler here in Navarre. I look forward to this afternoon's training where I'll get after it hard. Take care everyone...it's almost Friday :jumping:
Devery

I get them sometimes when I'm starting up a running program. I just figure that maybe it's uneven breathing. I keep concentrating to breathe in through the nose and out through the mouth & keep my breathing even -- if possible. :p

I'm considering today my free day since I just had a whopper minus the cheese from Burger King up the street, plus tonight is my squadron's Christmas party. My wife said that I cannot wear my 80's outfit, so she is going out to the mall and buying me something to wear. I'm a black jeans kinda guy, but oh well. Ya'll take care and have a great weekend...it's FRIDAY :claphigh:

Today was productive in many ways. I got my wife a nice red robe with fleece lining from Victoria's Secret and an Eternity gift set. I bought my son a new bike because he is hard on equipment. He broke the wheel bearings on his last bike from popping wheelies. I had to buy myself some new Reebok cross trainers and workout socks also. I had a good workout tonight at the gym. I am startng a cycle of creatine and tribulus. I read on AST's website a new way to take creatine, so I'm going to give it a try for the next 6-8 weeks. Today was a clean day of eating and a productive day overall.
Devery

Aww, that was really sweet! Your wife will ike that! :) So will your son!

I've taken creatine -- I liked it a lot! :)

Today was a typical Monday...busy right from the start. My commander called and wanted to do lunch at Buffalo's Reef, and 175 hotwings later, I walked out ready to take a nap. No, I didn't eat that many...there was 13 people there, but I had my moneys worth :eat: I felt a little guilty, but supplemented well the rest of the day and had a good workout tonight. A guy I work with was working his abs with one of those wheels you roll in and out with. I tried it and sort of enjoyed the feeling. Might just have to invest in one of those :confused: . I am going to try the three days on, three days off creatine cycle that Paul Cribb over at AST recommends. I'll keep you all posted and try to take some updated photos at the beginning of 2005. The weatherman said thereis a possibility of snow here in northern Florida before Christmas, so we must wait and see. It's supposed to be cold enough Christmas day (27). Everybody Loves Raymond is on so I must go and get a few laughs...see ya'll soon!
Devery

I was reading up on this training a little and was wondering how it works? I will be checking in to see what you think of the results and how good the workout is. I don't know if I am ready to believe in it yet, I mean how much can you really trust a guy named Sly. Anyway, good luck, hope this works for you.

I received a flyer in the mail from Instone with Sylvester Stallone's free CD, Core Training. It explained this method of training that is like a cardio workout except with weights. Instone's products are a little too pricey for me, but I did want to give this workout a try. Stallone is also coming out with his own fitness mag "Sly" in 2005 and is writing a book that should be out by summer 2005. I've always been impressed with his build and consider him someone who "walks the walk" when it comes to fitness, so I am willing see what he has to offer and give his ideas a try. I wish everyone a Merry Christmas...it looks like I'll be having goose for Christmas dinner. My wife comes up with these crazy ideas to do something different. I say what is wrong with turkey or ham? Everyone stay warm; it feels like winter here in northern Florida.
Sincerely,
Devery

I hope everyone is having a nice Christmas day. The goose wasn't bad, but I prefer turkey. I just finished a piece of pumpkin pie and coffee. This morning I did a few sets of pushups and situps and got a good pump suprisingly in my chest. I bought one of those wheels at Wal-Mart for $2.50 and it gives a different feel to the ab region. I suppose I'll be watching some dvds this afternoon. I rented King Arthur and Harry Potter, plus Santa brought Riddick, Spiderman 2, and Shreck 2. My son is playing Halo 2 and is already on level 5. I look forward to a productive week coming up and a great start to the New Year.
Devery

Yesterday I ran about 2.8 miles in about 26 minutes. I've got a ways to go if I want to do better on my Air Force Fitness test this year. I want to run a mile and a half in 10 minutes flat, but I am probably somewhere between 11 and 12 minutes right now. I know that I can max out points for pushups and situps, but my waist needs to lose at least 3 inches and my aerobic score needs to improve. This evening was a good workout; this new program is going well. I was 182 lbs at 15.1% bodyfat yesterday morning. I am cycling creatine three days on, about 20-25 grams, then three days off. I'll try this for 8 weeks and report my results. I received Jeremy's CD yesterday, but fell asleep around track seven. I suppose his voice must be relaxing...actually, I really enjoyed the first few tracks until I fell asleep. I think I will be able to take something away from it and I do believe that he communicates his message well. Tonight is roast :eat: Gotta go!
Devery

I ran today and pushed myself hard for the first mile and a half to see how I would do and completed it in 9 minutes, 31 seconds. I then walked for three minutes, then ran at a steady pace to finish my 3 miles in about 28 minutes total. I need to check the distance again with the car because that seemed too fast for me and didn't seem totally accurate. I will be doing the Air Force fitness test either Jan 13th or 14th, so I must be ready to do my best. Last year I only was able to produce an 11:58 run time and my waist came in at an embarrasing 35 inches, which I didn't accept very well. I wear 31 jeans, so I thought this couldn't be right and blamed the guy who measured me. I was able to max out the situps and pushups and ended up in the good range. I want to see a big improvement this year because I know I have improved over the past year. I know that I'm getting better with age. ;)

Good, solid workout today. Also donated to the Tsunami aid through CBN online. Looking forward to a great start to 2005!

Well everyone, 2005 is here and this will prove to be a challenging year for me. Yesterday I ran 3 miles at a steady pace, then walked about 3/4 of a mile looking at how our new neighborhood has changed over the past year. I had a serious cheat meal last night at our freinds house, Firehouse Subs, one beer, crackers, dips, jalopena poppers, ect. But now it's time to get back on track. My breakfast consisted of 4 eggs (only one yolk) with vegetables sauted in with Pam butter spray. One-half cup old fashioned oats, dash of cinnamon, skim milk, raisins, large glass of water, coffee. Yesterday I took a few items to Goodwill from the garage. Today I want to clean out some of my bedroom drawers. I think Marita is squared away while I deploy to Iraq this month. I normally take care of the bills, so I set up an easy filing system with everything labeled, plus she has learned how to pay everything online using Mycheckfree.com. I highly recommend this for anyone who wants to simplify bill paying. Organization is so important in a marriage. I am still a bit of a perfectionist, not as bad as I used to be, but I like to be organized.
Yesterday I purchased a book at Books A Million called " The Special Ops Workout." I am going to read it this weekend and see what it has to offer. One part about fitness and nutrition is you can never stop learning. I tell my troops to try and learn something new everyday. When I return to work on Tuesday, I will get serious about processing for my deployment to make sure all my i's are dotted and t's crossed. Next weekend my mom and Aunt Susan are flying into Pensacola to visit, so that will be neat. I haven't seen mom since Sept 10, 2001. She came to visit us when we were living in Germany and flew back to the states one day before 11 Sep. I've rambled on long enough. I wish everyone a great start to the New Year, and please continue to pray for peace and hope throughout the world.
Dev

Quality day today in the gym. I began a quick 5 minute warmup on the Stairmaster. I hit abs extra hard using hanging leg raises and the wheel. Here is the main fitness center where I got after it today. It is named after one of the great forefathers of Special Ops. Clean day of eating and supplementation. Look forward to a 3 to 4 mile run tomorrow morning.

I had to give myself a late Christmas gift today. My Wal-Mart heart rate monitor gave up the ghost after many years of faithful service. And for some reason both Wal-Marts in this area were sold out, so I went on base and purchased a Polar M61 model and I really like it. I exercised 49:15 minutes today (running) and was in my zone for 29:58 minutes. I maintained my heartbeat between 136 and 156 for most of the time, only breaking my max a couple times on the inclined areas of my run. My average heart rate was 141 BPM. I burned 501 kcal/35% fat, total of 520 kcal. I ran the Fit Test and my VO2 max was 50, which puts me in the very good range for my age. This monitor is cool...it beeps if I get out of my THR zone, and does alot of neat stuff like track calories burned, ect. Just another useful tool to keep me on track for continued improvement.
My wife's birthday is this Wednesday, and I couldn't forget her. I got her a Hoover steam cleaner that she has wanted for a long time. Back to work tomorrow and start processing for deployment. A great start to 2005! :jumping:

Tonight I performed my weightlifting while using my new heart rate monitor to see what type of comparison I'd get to running. Interesting results...
Exercise time: 45:55 minutes
In Zone: 3:45 minutes
HR Limits: 135/155
HR Average: 118
KCAL/Fat: 398/55%
My time in "the zone" seemed very small, less than 4 minutes, but the fat percentage was much higher with the lower heart rate. I kept a fast pace throughout, only slowing down to change the weight between sets. I really felt it during the 20 reps for front military press. I noticed my heart rate hit 159 after the final rep. I ate clean today and supplemented well. I weighed 185 tonight upon my return home from the gym and bodyfat measured 16.1%. Work is busy, but challenging. I like challenges and look forward to my trip to the desert this month. Hopefully my tent is waiting for me. Tomorrow will be a great day. Planning on a 3 mile run after work.

Good run tonight, not great, but not bad. I pushed it for the first 1.5 mile to see how my time is since I am scheduled to perform the Air Force fitness test next Wednesday. My time was more realistic tonight compared to the other day when I apparently did something wrong with my stopwatch. I did the 1.5 in 11:35 without my HR going past 161 BPM.
Total Exercise Time (Includes Warmup/cooldown): 39:31 minutes
Time In Zone: 23:18 minutes
HR Limits: 140-160 BPM
HR Average: 138
KCAL/Fat: 460/35%
When my heart rate exceeded 160 bpm, I would slow down to stay in the zone. I hovered around 159 for most of the first 1.5. I then slowed down to 140, then maintained around 153 the rest of the route home. I am debating on using my HR monitor when I test to pace myself. I have a ways to go to reach 10 minutes flat, but I think I can be in the low 11's, which is a big improvement from a year ago when I think I was in the high 12's. I had some left at the end today and could have pushed the last 30 seconds out more. I get measured next Tuesday at 0800. Any suggestions on getting the smallest waist measurement possible? Skip breakfast until after 0800 that day? Tomorrow need to get a flu shot for deployment... :d_eek:

This heart rate monitor is kinda a cool tool. I use what is called "Own Zone" which sets up the heart rate zone within the first 5 minutes during warmup. Tonight it was low compared to the past few workouts. Here are my readings after my workout:
HR high limit: 142
HR low limit: 122
Exercise time: 45:27
In the Zone: 20:58
Average HR: 121
KCAL/Fat: 413/45%
This was an intense weightlifting workout and fast. If I can stay at 45 minutes to go through all the exercises, I know I'm not standing around or resting too long between sets. I weighed in at 183 tonight and loaded a few extra carbs today. I will finish the week out tomorrow with a run...not sure what type yet. I want to be prepared for the 1.5 next week that counts. I've read where not to start running full blast, but set a pace, that way you can speed up later. I know that my time will improve greatly from last year at this time. I have added alot of cardio compared to a year or so ago. I can actually say I don't mind running. I always feel good afterwards. I am logging my stats over at the polar website, which will be cool once I have a few months of data collected.

Good day of running Saturday, terrible day of cheat meal(s) today. My heart rate zone was really crazy Saturday...the range was only 124-144, which was interesting compared to a couple days earlier when it was 140-160, so I stretched it out for a longer run, but slower pace. I don't know if my monitor sensed the change in weather, high humidity or what, but it was all good. Tonight was Marita's suprise b-day party, hamburgers, hotdogs, and cake. I feel a little guilty, but will make up for it the rest of the week. Here are my stats from Saturday...
Exercise Total Time: 51:12
In Zone: 37:38
HR Limits: 124-144
Average HR: 139
KCAL/FAT: 625/35%
Total calories burned was 2416 this week and 3 hours, 51 minutes total time working out.

Exceptional day today. I skipped breakfast and cut my water intake last night and weighed in at 181, 70 inches with a 32 inch waist at 0800. Okay, maybe I was sucking it in just a little, but what an improvement from 1 year ago when I measured a fat 35 inch waist. Yesterday at noon I ran the course (1.5 mile) that I will be testing on tomorrow. I was slightly under 12 minutes without really pushing it, so tomorrow I look forward to trimming at least 30 seconds off that time, if all goes well. I need 46 or more pushups in under a minute and 49 or more situps under a minute to max my score in those events. If I can run under an 11:54, I can just squeak into the excellent range at 90.5 total points (30 points for ab circumference, 10 for pushups, 10 for situps, and 40.5 for the run time). My goal will be to continue imroving my run time over the next several months while maintaining my strength conditioning. This will take some work and patience to improve, but it is a Journey, right?
On the professional side, my Lt told me I was selected as SNCO of the Year today, which made me feel good. Tomorrow morning I will run with confidence, remember to breathe deeply, and relax while running. Today was a rest day to prepare for the fitness test tomorrow. A good nights sleep and I'll get after it in the morning. Please wish me luck!

Yesterday I actually suprised myself. The fitness test went great, and what a drastic improvement from last year. Here are my results...

--1.5 mile run: 10 minutes, 31 seconds (43.50 points out of 50)
--Pushups: 58 in one minute (10 points) (needed 46 or greater to max out points.)
--Situps: 53 in 1 minute (10 points) (needed 49 or greater to max out points.)
--Waist: 32 inches (30 points) (needed 32.5 or less to max out points.)

Total Point Score = 93.50/Excellent Category

Last year I only scored a total of 81.25 points which put me in the good category. My run time was 11:58 and my waist was a 35! What a difference a year can make. Trust me, if I can do it, anybody can. I decided to take a couple days rest to simply rest. I am proud of this accomplishment, but still have room to improve. A flat 10 minutes would be attainable I think and I won't be resting on my laurels for long. Still waiting patiently on my deployment date. Should be soon.

It feels kind of good to take a few days off to rest now that I've attained my goal of passing the AF fitness test. I actually surpassed what I thought I could do. I was definitely in the anerobic range during the run, since I noticed my heart rate up around 175 BPM, but it was a test, so I think this was okay for a short term burst that only lasted for 10:31. I took a day of leave today to spend with my Mom who is visiting from Pa. We may drive to Destin today and shop because she wants to buy some gifts before she leaves this Sunday to go home. I weighed in at 183 today, and feel great even after receiving the flu mist last Friday.

If there is one common thread I have become more aware of since I've began this journal, it is that eating with discipline is tough...the toughest part of my journey, that's for sure. Last night was my mom's last evening out before leaving for Pa, so we went to "The Olive Garden" restaurant. I had "The Tour of Italy" and didn't even need a doggy bag. I even had a couple breadsticks and salad. Today I am back on track after a few days off from exercising. I knew before I stepped out of the house today that I was going to have a good run. Here are my numbers that I recorded...
Exercise Time: 45'22
In The Zone: 40'42
Limits: 135-155
Average: 146
KCal/Fat: 605/35%.
Distance: Somewhere around 4 miles or more.
The weather was cool today with a strong wind. I broke a sweat and increased my distance today for a change. I kept a fairly slow pace it seemed, but maintained the upper end of my heart rate zone which I'm satisfied with. I came home, ate a good tuna salad, now sipping on a protein shake with an apple on the side. I look forward to getting back to the gym this week. I need to watch what I eat a little more closely and with a little more discipline. I weighed 182 after my run, 15.1% BF. Tomorrow is MLK day, another day off work.

Although today was a holiday, it started out as a typical crazy Monday. It started off at 0730, changing the oil in the Ford Explorer. My wife brought me out a hot cup of coffee, which I kicked over while under the car. Next, I noticed my wife had bought 4 quarts 5W-30 and 1 quart 5W-20, so I had to drive up to the local auto parts store to exchange 1 quart. If that's not enough, while under the car, I noticed a green speck of antifreeze. We had the water pump replaced at the Ford dealer a few months ago, and somebody left the lower radiator hose clamp loose. So after all of that excitement, I finally took a shower and had a good breakfast.

My day finally got rolling once I got to the fitness center this afternoon about 1400 Here are my stats from today's weightlifting workout.
Exercise Time: 52 minutes
In Zone: 14 minutes
Limits: 135-155
Average HR: 129
Kcal/Fat: 557/50%
I warmed up for 5 minutes on the stairs, so overall, I kept my workout to just about the standard 45 minutes. I enjoyed the sauna for a good 15 minutes afterwards and then went and washed my MACh 1 at the car wash. Now it is almost 1830 and I must take Robert to his basketball practice which starts at 1900. It is so much fun watching these little 1st and second graders playing b-ball.

Yesterday was just one of those days that was so busy, I decided it was best to take the evening off from the gym, I was tired. Tonight I said no way, although today was just as crazy. I had a productive workout and here are my stats from my M61 heart rate monitor...
Exercise Time: 54 minutes
In Zone: 12 minutes
Limits: 136-156
Average HR: 127
KCal/Fat: 563/50%
I warmed up for 5 minutes on the treadmill, and was slowed a little bit by spotting a buddy. I weighed in tonight at 182, 14.9% body fat! Finally broke the 15% barrier. Unfortunately, I am sitting here rewarding myself with some ice cream and coffee :claphigh:
Such is life...nobody is perfect. I will be running around doing my outprocessing checklist for my deployment the next few days. I could either leave on Monday, or later. But I should hopefully make it in- country before the elections. My cousin is a stewardess on the rotator (Omni Airlines), so that would be too cool if I run into her along the way. Please continue to pray for our leaders, our country, and those who protect and defend our freedom. :tucool:

Have you ever had one of those times where it just feels good to run? Tonight was one of those nights for me. I got home and left the house about 1645, the air was brisk with a slight chill, but comfortable. I had to keep a fairly slow pace for 3.5 miles, but it was good. Sometimes you just have to enjoy being out in the fresh air, in fact, I even caught a scent of someone grilling which added some nice aroma to my route. Here are my numbers from the M61 heart rate monitor this evening.
Exercise time: 34 minutes
In Zone: 30:48
Limits: 124-144
Average HR: 138
KCal/Fat: 409/35%
My 'Own Zone' seemed low tonight which kept me at a nice steady pace. All in all a good day. I gave blood today and didn't get queasy for a change. Tomorrow will be another busy day of outprocessing for my deployment. I'm ready to go, come home, and go to Disneyworld this summer. I have learned how important both the physical and mental aspects of health are. You really do need to take care of both!

Yes, I have and I love when I slip into that great feeling zone while running. It's a cool feeling. Glad you enjoyed your run!

I will keep you in my prayers as you get ready to deploy and I try to always keep our leaders and our country in my prayers. Best wishes to you! :)

Thank you hibiscus09...the hardest part for me is time away from family and friends, but we have a job to do and I want to see it finished and do my part. I've been in the Air Force for over 19 years now, and ever since 1990 Iraq has been in the news, and personally, I'm tired of it. I Had a good workout tonight...I must have kept moving because it only took about 40 minutes (not including the shower). I didn't have my heart rate strap, so no numbers to log. Myself and a co-worker delivered "Meals on Wheels" at lunchtime and if that doesn't make you appreciate your health, I don't know what would. This one lady was sooo BIG she couldn't even get off the bed to open the door. It felt good to help out the local community. Unfortunately we went to Wendys and I had junk food including a small frosty. I picked up my A and C bags today, and pretty much have my pre-deployment checklist signed off. Now just waiting for my transportation and orders. I tried on my body armor and thought if I go jogging with it on I could burn some serious calories. Gotta love those bag drags :d_eek:

LOL, I bet the body armor feels heavy! :d_eek: That's so nice about the Meals on Wheels. It doesn't take but a little looking around to figure out how blessed we are. :) I'm sick of the Iraq stuff too. Sad stuff. Too bad we can't just all do what God wants us to do -- love Him and each other. I will keep you in my prayers and I would hate to leave my family and friends too! Don't worry about the Frosty. My weakness is a Pralines and Cream Hot Fudge Sundae. :cool:

Today was supposed to be a rest day, but I got the urge to do something this afternoon. I decided to jump on my Topanga mountain bike for a ride. I found it quite interesting how hard I had to ride to maintain my intensity level (heart rate) in my "Own Zone" compared to running. It was a quick 5 miles, but intense.
Exercise Time: 20 minutes
In Zone: 10 minutes
HR Limits: 140-160
Average HR: 135
KCal/Fat: 230/45%
I ate well today and just finished a salad. I'm watching the storm on the news up north...must say I'm glad to be in Florida.

Good service this morning. The message was in reference to love and kindness. I was tested this afternoon because I am tired of picking up my neighbor's trash out of my yard. For example, he had hay bales in his yard during halloween/Thanksgiving. Then they sat along the curb forever, in fact the mailman even ran over them once. Then they started blowing over into our yard, which I had to rake up. Next, his Christmas tree sat along the curb for a month...I guess he thought it would rot away or somebody would haul it away. He finally threw it in his trash can. Some branches off this tree ended up in my yard, and I had the urge to throw them back in his yard, but instead I put them in my trash can. I thought I would take today off from exercising, but after a pretty big lunch at the golden corral, I decided otherwise. It was very cold with a strong wind, but I did what I had to do.
Running
Total Distance: 5+miles
Exercise Time: 53 minutes
In Zone: 50 minutes
HR Limits: 134-154
Average HR: 147
KCal/Fat: 723/35%
I enjoyed the smell of fireplaces burning and the cold air made it more challenging today. I have started to enjoy running (never thought I would say that). Have a great start to the week everyone!

Sitting here having my normal old fashioned oats. Yesterday was a good workout. About 40-45 minutes total. I might take tonight off since I worked through this past weekend without a rest day. I sure could use a cup of coffee, but I'm trying to cut back a little.

Well it feels good to take a break from training tonight. Tomorrow I will run at 1400 with my squadron. I enjoy visiting this site and seeing people who motivate me each day to be my best. Thanks to all those who post and who aren't afraid of change or facing challenges head-on. :tu: Of course my wife don't understand me sometimes, but I feel among friends here.

Nice weather for a run this afternoon. I ran with my squadron this afternoon at 1400. I ran with Lt Parr who said she hasn't been running much, but she did well. We probably averaged a little better than a 10 minute mile. I wore my M61 heart rate monitor and here are the numbers...
Exercise Time: 34:35
In Zone: 22:17
HR Limits: 150-170
Average HR: 145
KCal/Fat: 444/40%
I was suprised at how high my heart rate limits were automatically set at. I broke a nice sweat and felt good afterwards. I must admit, the past two days I had lunch at the mall, Great Steak and Potatoe, and had a turkey sub loaded with french fries. Until tomorrow...

Good workout yesterday. I mixed up the order of the exercises slightly and got in and out in 40 minutes. I also received my travel itinerary for my deployment. I leave Tuesday for Altanta-London/Gatwick-Doha Intl.-then find intra-theater airlift to site BQ. It's going to be alot of resting on the airplane. Received my typhoid shot yesterday and the workout seemed to help because my arm isn't too sore. I will get the smallpox in country due to just having the flu mist vaccine also. Well, I have to take Robert to his basketball game in about 10 minutes. t is going to be a busy weekend ensuring everything is oranized and ready to go. I find that this is key to success, being organized and prepared, along with a positive attitude and faith. Take care all and I'll be in touch from Iraq.

I ran tonight and felt good. My "Own Zone" seemed a bit high, which was good because it made me push myself more than what I would have otherwise...a benefit of this heart rate monitor. In fact, it took me almost 4 minutes to get my heart rate over 148 BPM. It was a little brisk and windy, so I wore a long sleeve shirt and broke a comfortable sweat.
Exercise Time: 35 minutes
In Zone: 30:24
HR Limits: 148-168 BPM
Average HR: 153 BPM
KCal/Fat: 502/35%
Started organizing and packing my bags for my trip overseas Tuesday. Being prepared makes things alot easier. I bought a book called "Leadership Lessons of the Navy Seals" to read on the plane. Maybe I'll try to get a run or gym day in tomorrow before my travel mid-week.

Okay, I've done enough yard work lately, so it's time to get back into the gym. This afternoon I've decided to begin a MAX-OT routine from the beginning of week 1 and do chest today since it is Friday. I still have 80 bullet bricks and 120 bags of lava rock being delivered tomorrow, and the weather is supposed to be nice, so you know what I'll be doing. At least all the sod is pulled up. I still want to plug in some St Augustine grass, change the light fixtures on the outside of the house, install gutters, and finally one of those fancy house number signs. Then we get to look forward to another hurricane season. It will feel good to get back to the gym consistently along with running also. Everyone have a great weekend!
Dev

Well, last Friday I planned on leaving work and going straight to the gym, then I realized I forgot my shoes. I spent the weekend finishing up the landscaping around the house...well almost. I still have 2 bricks that I need to cut. Does putting down 360 bags of lava rock along with 320 bricks count as a workout? Well, after forgetting my shoes again yesterday, I made sure I remembered them today. After being out of my routine, I am finding it to be challenging. This afternoon I had a good, intense, but not overkill workout. I changed my mind and decided to continue with the program that I started prior to my deployment. It combines high rep/low rep sets, 2 sets per bodypart. For example, 20 reps of squats, load up the weight and then do 6 reps. Then on to reverse leg curls alternating the rep scheme, i.e., 6 heavy reps, then 20 lighter reps. To keep the intensity level up, you don't stand around talking. Here is the order I did, and it took about 45 minutes...
-Squats
-Reverse Leg Curls
-Close Grip Cable Rows
-Wide Grip Cable Pulldowns
-Dumbbell Bench Press
-Cable X-Overs (Chest)
-Front Military Press
-Preacher Curls
-Rope Pulldowns (Triceps)
-Calf Raises
-Hanging Leg Raises
-Weighted Cable Crunches
The nice thing is I can rotate cardio every other day with this workout and either do it two or three times a week, depending on if I want to up the cardio to three days, plus I still can take two days off to rest. Now if I could just get my wife to stop buying an apple pie and ice cream every time she goes to the grocery store! I must work on my will power more and tighten up my diet now and I'll be good to go. I enjoy reading everyones journals....I'm glad to see others who are motivated in living a healthy lifestyle.

Man, the past 3 days have been challenging, but it feels great to get back to running and lifting. Wednesday I ran for about 3.5 miles, but the humidity was so high that I decided to walk some of the way. Yesterday was a productive afternoon at the gym. I noticed some soreness especially in my chest and thighs today, which means I must have been working something. I am amazed at the strength decrease in dumbbell benchpress from being out of the gym for 1 month. I was shaking with the 60 pounders, which a month ago was more like a warm-up weight, but I don't think it will take me very long to gain strength back. This morning was a nice run at 0600. I had the Polar heart rate monitor on and here is what I recorded (sort of sandbagged it) but it's been awhile so better to ease back into it I think...
Exercise Time: 21:15
In Zone: 17:19
HR Limits: 153-173
HR Average: 158
KCAL/Fat %: 321-30%
I also hit Books A Million and purchased "Sly Moves" by Stallone. It was interesting reading so far and another educational book to add to my library. Well, looking forward to this weekend, no yard work for once!!! Maybe the beach will be calling my name :nod: Have a nice weekend everyone.

This morning I stood on the scale after my shower, and before eating breakfast, and weighed in at 186 lbs. Then I used my Omron BF Analyzer and was at 16% even. My goal is to maintain a weight between 173-183 and keep my BF between 10-15%. I think this is an attainable goal, and should be fairly easy to reach and maintain with proper diet, cardio, and weightlifting. Yesterday I was able to listen to Mr Ross Perot speak at Hurlburt Field, which was quite enjoyable. He ended with Winston Churchill's famous words..."Never give in, never, never, never!" This is a good mental thought when performing cardio or that final rep when you just want to throw in the towel and give up. Everyone have a nice weekend...it is beautiful here in the panhandle of Florida today.

Welcome back sir! What is your AFSC? I was X4N051. Flight duty.

Thanks...I'm currently a 2A691 and serving as a flight chief, but through the years have been primarily a 2A671B (any C-130 aircraft), and I also hold a secondary 2A671A for straight jets. I was a dedicated crew chief for 5 years or so on a C-130 (aircraft 9810) at Pope AFB in the early 90s which was alot of fun. Now I'm stationed at Hurlburt Field with the Special Ops C-130s and MH-53 Helicopters.

I'm weightlifting M-W-F and running (cardio) T and TH. This seems to work good for me, except yesterday was my son's B-day and he turned 8. Instead of a B-day party, he wanted to go eat at Okinawa's where they cook in front of you. I cleaned my plate which included steak and chicken. Then my wife practically forced me to eat a small piece of chocolate cake. I missed my run, but such is life. I had a good, quick, intense workout this afternoon in the gym. I finished Stallone's book, Sly Moves, and one of the things that really stuck out that he said was don't put alot of trust into the 12 week before and after pics. The only way this might even be feasible is if the person was in good shape to begin with. I think Lee Priest is a perfect example in the ads he has done in the mags as a big fat pig eating fried chicken, then chiseled in the next pic. I tried the BFL 12-week program exactly as written and took the before and after pics, and they were no where near dramatic, and at the time it made me wonder if I was missing something and it was even a little depressing. Now I've accepted the fact (IMO) :nod: that natural bodybuilding, health and fitness takes time and continual work and discipline.

Today my run seemed more of a mental challenge than physical one due to the heat and humidity here in the panhandle of Florida. I just wanted to walk a couple times, but I pushed thru covering about 3 miles. I ate well today and got my MACh washed. Overall a great day.

Exe. Time: 32:42
In Zone: 25: 42
HR Limits: 143-163
Average HR: 151
KCal/Fat: 458/35%

Got in, got out. That sums up my gym workout today. I must have been focused and in the zone because there was a guy there who I was stationed with in Iraq, and I wouldn't have even noticed him if he wouldn't have said hi to me. In other news, I ran over a screw and had to get a tire patched on the MACh 1 today. At least I spotted it it before it went flat. I ate pretty clean, with discipline this week and I'm definitely gaining strength quickly since taking a break from the gym while I did the landscaping around the house. I will get to the beach this weekend.

I'm sitting here having my old fashioned oats with blueberries and a VP2 shake checking out the site. I have begun a new habit of trying to have a glass of water immediately upon waking, and I've also added a 5.5 oz can of either prune or apple juice to my breakfast. My Nytro Pro 40 meal replacement shakes include the following...
1 packet AST Nytro Pro 40 (chocolate)
10-12 oz water
12 oz crushed ice from my Maytag refrigerator
1 tbs peanut butter (Peter Pan creamy)
1/4 cup frozen rasberries or strawberries
1 tsp creatine
1 tsp glutamine
1 tbs apple cider vinegar
1 bananna
This combo fills up a shaker to the top nicely.
Yesterday I mowed the lawn and then watched Meet the Fockers last night. This morning it's off to church, then go to the beach after lunch for a little while. I weighed 186 this morning at 16% BF. Everyone have a nice Sunday. I'm on leave until Thursday... :claphigh:

Here is before and after pics of my landscaping project. It is nice to have something that is low maintenance. I still want to change the outdoor lighting, add gutters, and plant St Augustine grass. It is alot like a body transformation...it takes time, but worth the effort. Once the house is transformed, then it's on to the Mustang...I really want some deep dish 17X10.5 wheels with some 315 rubber on the back to fill up the fenderwells.
:nod: :cool: :drool:

Wow, what a day. It started off with a good church service, then off to the grocery store, finishing up with a day at the beach. I weighed myself after coming home and was 185 lbs at 16.7% bodyfat, slightly higher than usual. Since I had SPF 50 on, I snapped a quick pic to see if I got any color. It is amazing how a tan can change your appearance. The ghostly glow just doesn't cut it at the beach, that's for sure. I'm having a cheat meal right now, a hot dog and two turkey burgers off the grill, and a few fries from the oven. Everyone have a great start to the week.

I wore my Polar HR monitor today during my weightlifting session and it is funny compared to running (cardio). Either I'm not giving it my all, or it isn't as easy to maintain a higher HR while weightlifting. I only crossed over 143 BPM for a little over a minute!

EXE. TIME: 43 minutes
IN ZONE: 1 minute, 4 seconds
HR LIMITS: 143-163
AVERAGE HR: 114
KCAL/FAT: 322/55%

I had a good workout, not great, but I definitely broke a good sweat. My strength is climbing quickly after my 4 week break from the gym. I just finished a Nytro Pro 40 shake and had a handful of nuts. It feels so good to get back into a normal routine, both physically and mentally. I know that my personality doesn't care for too much for sudden change and I like to stay organized and feel in control of my schedule. Tomorrow I plan on running at least 3 but no more than 4 miles. Watching the 3 hour window of opportunity, I'll probably have a tuna salad here in an hour or so.

I waited until almost 1800 to run this evening, but the heat was still tough to push through, but I did it. I had to say "Never give up, never, never, never" several times and it worked. I stretched the distance out to around 3.5 to 4 miles. My Polar HR monitor definitely helps me when I run, first by setting my "Own Zone" HR limits which keeps me motivated. If I wouldn't wear it, I would have probably slowed down more or even walked because of how I was feeling, but then when I look at my wrist and see I'm well within my limits, it makes me want to keep moving. My total exercise time includes the 3 minutes or so it takes for the monitor to automatically set my HR limits, and also the 3 minute or so cooldown walk. I sweated like crazy today, but man do I ever feel good now since I've taken a shower and had a VP2 shake and potato.

Todays numbers:
EXE. TIME: 37:25
IN ZONE: 31:48
HR LIMITS: 150-170
AVERAGE HR: 155
KCAL/FAT: 550/30%

Today upon arriving at the gym I decided to do something a little different to shock the muscles differently, so I reversed my workout starting with what I usually end with...hanging leg raises, and finished up with heavy leg presses. I'm feeling it too! It is quite easy to change things up every now and then to keep things interesting. I finished my evening meal of steak off the grill, potato, and salad. Now having an after dinner coffee. Tomorrow evening I'll run my 3.5 miles and looking forward to it.

Tonight during my run I must have been zoning out a little because I realized all the things you can hear, smell, see, ect. while running. I started examining how many different sounds there were, from an airplane off in the distance, to birds chirping, to water from sprinklers, and that is just to name a few. I set my HR monitor to Own Zone Basic from the Own Zone High because I think it is more realistic for me since I'm not trying to break any records or become a marathon runner...it is more for general health and well being, along with some fat loss. Here is my numbers from my HR monitor tonight:

EXE. TIME: 40:23
IN ZONE: 34:25
HR LIMITS: 122-152
AVERAGE HR: 141
KCAL/FAT: 499/40%

I had a VP2 shake with creatine/glutamine, 1/2 banana, and a bar before my run and had good energy. My HR limits seemed lower and I'm not sure if it's because I changed the settings of my monitor from high to basic, or because I had something to eat prior to running. Although I stayed in my zone the majority of the time, I noticed I was hovering around the high side of 152 BPM. Overall I feel good and look forward to hitting the gym tomorrow. It's Friday and I want to finish the week off strong. I ate pretty clean thus far this week...this is the most difficult part for me.

I ended the week with a strong workout this afternoon that lasted exactly 43 minutes. I decided to do the exercises in reverse order once again to keep the muscles confused, and kind of keep me confused too cause I had to look at my log a couple times to ensure I didn't miss anything. I just came home and had a Nytro Pro 40 with a shot of creatine and glutamine. In a little while I'll have roast from the crock pot, green beans, and egg noodles. I cheated a little today and had a bag of M&Ms, and some pop tarts, then for lunch had a turkey sub and fries at Great Steak & Potato in the Mall. Everyone have a good weekend and enjoy memorial day and please try to remember why we celebrate this day...for those who gave all for our freedoms we enjoy, like barbeques in the backyard with family and friends.

I wore my Polar HR monitor today during my weightlifting session and it is funny compared to running (cardio). Either I'm not giving it my all, or it isn't as easy to maintain a higher HR while weightlifting. I only crossed over 143 BPM for a little over a minute!

This is true for me, too. I think it is pretty normal. A few things to keep HR up during weight lifting -- bigger muscles (more weight) require higher HR -- less time between sets. So, if you do heavy squats with only 30 seconds in between, you'll get the HR up really high. When I do lunges with 30 seconds in between, I can get up above 150, but bicep curls? Low HR needed.

I used to worry about this -- but I don't anymore.

This is true for me, too. I think it is pretty normal. A few things to keep HR up during weight lifting -- bigger muscles (more weight) require higher HR -- less time between sets. So, if you do heavy squats with only 30 seconds in between, you'll get the HR up really high. When I do lunges with 30 seconds in between, I can get up above 150, but bicep curls? Low HR needed.

I used to worry about this -- but I don't anymore.


Yeah, I better understand now how cardio differs from weightlifting as far as working the heart/lungs (cardiovascular system)...the HR monitor really shows this. Like you said, with squats, my HR goes up quickly and then comes back down. But the cool thing is calories/fat burned weightlifting is very comparable to cardio.

But the cool thing is calories/fat burned weightlifting is very comparable to cardio.

Yup. However, my understanding is that the calories burned with weightlifting is not so much during the exercise itself, but rather in the muscle rebuilding process and the raised metabolism that comes with larger muscles. That is to say, if you lift weights light enough that you can do 50 reps per set, you won't be building muscle, and not really burning any calories (at least not enough to make any difference). I really like the effect of the raised metabolism. :D

Hmmm, my HR monitor shows similar results in KCAL/Fat numbers whether I'm weightlifting or doing cardio. I would think cardio also keeps your metabolism stoked afterwards just the same as weightlifting. The only major difference with cardio (IMO), is heart rate, breathing, ect, is maintained at a high level in longer duration compared to weightlifting which is of (normally) short duration bursts. The exertion put out doing either ends up being similar in calories/fat burned, at least that is what my HR monitor is displaying.

This morning's weightlifting workout felt great...
EXE. TIME: 43:25
IN ZONE: 9:42
HR LIMITS 122-152
AVERAGE HR 112
KCAL/FAT: 311/60%
I have my workout down to no longer than 45 minutes from start to finish. Well, it is 11:20 am, and I'm getting hungry after that workout so I better go make me a shake...gotta take advantage of that 3 hours following training. Everyone have a nice Memorial Day.

Good run tonight...
EXE TIME: 40 minutes flat (including warmup/cooldown)
IN ZONE: 34:37
HR LIMITS: 132-155
HR AVERAGE: 138
KCAL/FAT: 486/50%
I wore my camelback to stay hydrated because it was fairly humid and warm. My wife said I looked ridiculous with no shirt, a heart rate monitor strap, and a camelback. She said all I needed was a leather whip, whatever that meant. I figured I wasn't trying to impress anyone, so off I went :tucool:
I kept a steady pace and felt good during and afterwards. Did Firehouse Subs tonight and cheated with a few Oreo reduced fat cookies. Went to Brittany's graduation tonight and it didn't rain although it looked like it could. It brought back fond memories when I was a teenager. Man, where does the time go?

I had a productive workout this evening...quality and speed combined. I tried to keep moving, taking minimum time to rest between sets. My wife is cooking salmon, potato, and a vegetable. I already had a protein MRP (Nytro-Pro 40) upon arriving home. I am going to read an article about setting goals here in a little while. Rented a couple DVDs...Troy, Two Brothers, and actually purchased a storm chasers story of Hurricane Ivan since we missed all the news coverage since our Dish Network was out for 2 months. Satellite sucks IMO compared to cable...we would lose the signal if it rained, but not with Mediacom. The scales sort of scared me a little this evening after I showered...190lbs! I hope it's all muscle. My goal is to derease this by about 15 pounds.

I have the day off from working Memorial Day weekend, and just finished my oatmeal and scrambled eggs, now waiting on the coffee to brew. My plans today include mowing the yard, then later going for my run. I weighed 187lbs this morning at 16% BF, so not much of a change lately. It looks like it might be a warm, humid day here in the panhandle.

I skipped my run Thursday due to alot of yard work among other things not to make excuses, but I made up for it by running last night which is normally an off-day for me. I had a good gym workout Friday and feeling pretty strong lately. We picked up our 98 Explorer from the shop Friday evening. It had to go back for replacement of the front crankshaft seal for the second time because it was still leaking and the technician left all the hoses to the water pump loose, so I worked on that yesterday along with cleaning out our garage. I ran last night about 2000 hrs and it was humid, but a nice breeze blowing. I cut my route slightly shorter from normal...

EXE TIME: 35:18
IN ZONE: 29:13
HR LIMITS: 123-153
HR AVERAGE: 137
KCAL/FAT%: 422/45%

Marita just left for work, my son is eating breakfast watching Nick cartoons. Have to get ready for church in about 45 minutes. Everyone have a great start to the new week!

I ran this morning with my flight. My HR limits seemed very low and I busted out of the "In Zone" most of the run. It was very humid this morning. We performed push ups, crunches, and stretches, then ran for 1.5 miles. A pretty easy day of exercising if I must say so.

EXE TIME: 24:23
IN ZONE: 3:23
HR LIMITS: 104-134
AVERAGE HR: 122
KCAL/FAT: 195/35%

Today took more mental strength than physical strength. I left work late and that little voice said I could take the day off from the gym...I was looking for an excuse. But then I said no, not a good enough reason, so I went and now so glad I did. A quick, 40 minute workout. The only exercise I skipped was cable crossovers for chest. I will probably be running in the morning with my flight, so I must get to bed. 0415 comes quick!
:spaz:

I think I'm ready for fall after running this morning. The humidity sucked, but I got a good run in nontheless.

EXE TIME: 33:23
IN ZONE: 29:08
HR LIMITS: 123-153
HR AVERAGE: 138
KCAL/FAT: 390/45%

I'm going to eat healthy today no matter how tempted I am not to!!!

Good workout yesterday...got in/got out. I have been a little tired crawling out of bed in the morning, i.e., the alarm goes off at 0415 and I'm hitting the snooze until almost 0500. I sense a trend here. I plan on running this evening unless the weather is nasty. My diet has sucked this week although I talked big that I would eat clean. Let's see, pizza, lots of brownies (can I blame my wife??). Maybe next week will be better as far as the eating goes. Well, lets hope Arlene stays weak and doesn't do much damage. I still need my ridge vents replaced!

TS Arlene seems pretty weak thus far and lets hope it stays that way. Last night my wife came up with an idea on how to protect our ridge vents from water. We went to Wal-Mart and bought a bunch of those foam pool tubes and they fit nice and tight and should keep the water out. I had a great run last night...it was humid...my t-shirt was soaking wet. This morning I weighed 187 at 16% bodyfat. I'm having my oatmeal with fresh strawberries, 4 egg whites/one yolk and a cup of coffee watching the news from Pensacola. Here are my numbers from my run yesterday evening.

EXE TIME: 37:53
IN ZONE: 31:11
HR LIMITS: 135-155
HR AVERAGE: 145
KCAL/FAT: 496/45%

The wind is picking up here in Navarre, Fl. Today is going to be a nice day to spend inside and rest.

EXE TIME: 25:36
IN ZONE: 1:27
HR LIMITS: 101-131
AVERAGE HR: 146
KCAL/FAT: 335/30%

One word for today...HUMID! My HR limits were set in automatically at extremely low settings I thought (101-131), so I kind of ignored it and averaged 146 BPM. My run went well although it was hot and humid at 0600 in the morning...I pushed through and felt good at the 1.5 mile point and pushed on for almost 3 miles. I have to get my diet back on track (serious cheat meal this weekend). I stopped by McDonalds with my son yesterday and fattened up on a #3 meal. My weight is going up instead of down which may mean something. Maybe it's muscle weight...not! Yesterday afternoon I washed the Mach and had a good day overall. Looking forward to a productive week.

Intense, concentrated effort today in the gym. I am learning to keep the muscles tense and my core tight which really helps me feel the muscle working. I felt a little guilty eating a plate of spaghetti tonight, but overall I kept my calories low today. I'm hoping it isn't quite so humid in the morning to run, but if it is, I'll just have to sweat a little. Been into looking at Mustang parts lately online...maybe it's just a phase I'm going through. I do have plans for the Mach one of these days. Until then, I'll just keep dreaming a little...

Humidity...yuck! This morning our flight ran the 1.5 mile and I did it in 12:34 without pushing it too much. If I was in my Mach 1, I'd say I was cruising in 4th gear with plenty throttle left. Marita went and made brownies again...somebody help me!!!

EXE TIME: 25:19
IN ZONE: 5:06
HR LIMITS: 101-131
AVERAGE HR: 137
KCAL/FAT: 264/25

I may need to adjust my Polar HR monitor to the next level because my HR limits are feeling too low for my current level of fitness...hey, that's a good thing, right?? Time to crank it up!!
:eek:

Nice job on the run! :cool: I've been wearing a heartrate monitor lately and it sucks how as you get more cardiovascularly fit, you have to work harder to get your heartrate in the right range. :p

We had 105 heat index yesterday! Talk about humid! Today it was just 95. :lol:

I almost patted myself on the back last night because I really was reaching for any excuse not to run. Normally a gym day, I didn't leave work in time to stop at the gym because I had to pick up Robert at the YMCA. So I decided to run instead and then lift today. Well, Marita didn't get off work until 1930, and I was sitting there thinking it's late, it wouldn't hurt to take a night off. But then that other little voice said quit making excuses and get off your lazy butt, and I did, and that made me feel empowered afterwards.

EXE TIME: 33:55
IN ZONE: 28:36
HR LIMITS: 123-153
HR AVERAGE: 140
KCAL/FAT: 417/40%

I'm still using OWNZONE BASIC after switching from HIGH recently. I really need to start watching my diet closer and being more disciplined because I want the scale to go down, not up. I can't blame it on water weight with this heat and humidity.

Thank goodness it's Friday...I'm ready to sleep in tomorrow. It was a long, busy week. Today was our squadron's picnic and I ate a hamburger and hotdog, but stayed away from the desserts. My weightlifting workout felt effective tonight. I'm pleased at how my strength has increased since returning from Iraq. I can get six reps easily performing the dumbbell bench press with 85 pounders. My current concern is cleaning up my diet and becoming more disciplined at what I'm eating. I weighed 192 lbs tonight, a good 10 pounds heavier than what I was 6 months ago. My clothes still fit fine and I don't think I look fat in the mirror. I've recently switched to running 3 days a week and lifting 2 times a week with 2 rest days on the weekend. I'll have to monitor over the next several weeks. I'm almost at the 8 week point where I need to take a week off from training according to the MAX-OT principles. That's not easy for me. Everyone have a nice weekend, okidoki...

Okay, after reviewing the past few weeks of my journal, I now realize why my weight is 10 to 15 pounds more than what my goal is. Yes, the light bulb has turned on...I'm eating like a pig! I knew this journaling would pay off!
:eat: I've gotta buckle down and just say no.

It's interesting how when I weigh myself first thing in the morning, I'm alot lighter than when I went to bed. 187 lbs, BMI 27, 16% BF this morning. Last night I was 190 lbs before bed...it must be water weight since I did go 3 X before weighing in this morning....strange. I do want to get the BMI # down to 25. I'm having my oats, eggs, and coffee now. Today is a rest day and I have no plans or idea of what I'm going to do today other than NOT EAT JUNK FOOD!

Okay, after a day of rest and a very clean day of eating, I got out of bed this morning and stepped on the scale (3X) and it said 184 lbs every time. Two days ago it was over 190, so explain that?? I think that it's mostly water weight, but not real sure what is up with these wild fluxuations in body weight. My BF read 15.9%, so not any change there. I did get up a couple times before crawling out of bed and did a #1. I'm just finishing my oats and going to get ready for church. I received some nice Fathers Day cards...my son's cards are always an enjoyment. He drew a picture of him and I, and he didn't put any hair on my head and I sure didn't look very muscular (stick figure)...ha ha. Have a nice Sunday everyone and a fantastic start to the beginning of the week. Tomorrow is a cardio (run day) for me and I'm looking forward to it.
:claplow:

Great start to the new week...this week's theme is "Time Management and Setting Priorities." I ran a 2.3 mile route this morning starting at 0600. The heat and humidity was much more bearable this morning, but still high...

EXE TIME: 23:50
IN ZONE: 14:08
HR LIMITS: 128-155
AVERAGE HR: 146
KCAL/FAT: 315/40%

I broke out of my "IN ZONE" about halfway and found I might have to soon switch from "OWN ZONE BASIC" to "HIGH" because I feel that I could run a little higher HR without over doing it. I got a little bit of a sunburn on my back yesterday. It was kind of funny because I could see where I put SPF 50 on my shoulders, but missed everything below that...ouch! I pulled my rear spring isolators yesterday on the MACh 1...definitely getting the urge to modify that sucker. Self-control is a must...I must finish my home first, i.e., gutters, ridge vents, ect. Until tomorrow...

Eating clean on a consistant basis is just plain difficult for me. Yesterday I got off work late and was tired, so I skipped my weightlifting workout, came home, had pizza (4 pieces) and a couple brownies...like John said a few days ago about pizza before bed...big mistake. I was thirsty and just felt a little disappointed in myself.

This morning I got off to a much better start...woke up, had a tall glass of ice water, then a Nytro Pro 40 shake. I ran the 1.5 mile this morning and just before, adjusted my OWNZONE from BASIC to HIGH on my Polar HR monitor and performed a warmup and cooldown in my total exercise time, so it was a fairly fast run and felt a little short...

EXE TIME: 14:29
IN ZONE: 7:42
HR LIMITS: 155-173
AVERAGE HR:148
KCAL/FAT: 190/40%

Then at 1530, I went to the fitness center and hit the weights for 45 minutes. I had a good workout and lifted heavy. I believe I'm going to take next week off since I'm at about 8 weeks straight without a break in my training. After reviewing my journal, I realize that I need to clean up my diet and increase my cardio output slowly if I ever want to see my BF percentage drop. Why is it so difficult to eat clean? Maybe I don't want it bad enough, or maybe it is something else?

This morning I hit the snooze too many times, was running late, and felt rushed. One of those days I suppose. The day improved as it progressed, and I ended on a high note at the gym this afternoon. Man has my strength improved the past two months. Tomorrow Guttermaster is coming to install $1300 worth of gutters on the house. That will be a nice addition/improvement, and I'll have to post some pics. I plan on running tomorrow night...probably my 4 mile route, then take next week off from weightlifting. Well, not much else to say except goodnight.

Well, yesterday's plan of running a 4 mile route after work was changed because an individual in our squadron got a DUI, so the entire squadron of 450 people met at the soccer field this morning at 0500 for PT. So it was a little humid and we set a slow pace on the run portion. I did alot of cleaning around the house today and feeling pretty tired right now after a busy, long week. We have a new squadron commander and he has only been on the job 2 days and somebody gets a DUI...not a good way to start off. Anyways alot got accomplished this week on the house. We got the ridge vents removed and installed a power attic vent which will hopefully prevent any more Hurricane's from blowing water in. We also got our gutters installed. All that I want to do yet is install a house number plaque on the post out front, and then till up my yard and plant St Augustine grass. We also want to install a storm door on the back of the house and a security storm door out front. I thought I would attach a picture of our black gutters and the new and improved outdoor lights I installed. We are sticking with everything dark red and black. Lava rocks really make for low maintenance...my wife said she may get one of those barrel flowerpots to sit out front if she wants to add some color, ect. Also attached is a pic of me eating some peanuts and playing on the laptop, probably checking out JSF, and one of me showing off the big guns for the camera...NOT. Actually my wife was playing with our camera and I was showing off. Some of the other pics aren't fit to post...he he. :flex:

This morning I hopped on the scale and then checked my body fat on my Omron analyzer...

Height: Still about 5'9-1/2 (doesn't ever change much)
Weight: 186 lbs
Body Fat: 15.5%

If there is one thing I can attest to, it's consistency. I've reviewed past journal entries and realize if I want to lose about 10-15 pounds (fat weight), I'm going to need to change something. I believe my workout is on track by lifting twice a week and performing cardio 3 times a week. I think the muscle is there, I just need to trim the fat. My eating habits are where I need to concentrate and put more focus. Too many "cheat" meals and a real lack of discipline in this area. Not terribly bad since I'm staying consistent, but for change to take place, I need to change now. Actually it's not about losing the weight, it's more about what I see when looking in the mirror. I know at about 175 lbs, I'll have alot more definition, vascularity, and less puffiness in my face. Never give up, never, never, never!!!!

This week off is EXACTLY what I needed. Today I shot M-16 and did very well. It isn't so easy with a gas mask on, especially since I'm a lefty and the filter canister was in my way. I stopped at the library at lunch and picked up some reading materials since I had a long lunch break. I've been cheating a little this week so far, but all in all I'm doing good. Today was a humid, rainy kind of day, but hey, it's Florida. I'm awaiting my wife to get home at 1945. We are going to have steaks and baked taters. Well, let me go browse the sight here for a bit and see what everyone is up to lately. I'm going to enjoy this week of R&R, then prepare to get back after it next week.

Well, I picked a good week to take a break from training because I feel like I might have picked up a cold virus. Alot of people have been coughing at work it seems lately. At least I don't have a cough, just a little sinus drainage/sore throat...no biggie. Hopefully it will only be a 3 day'r. My diet has sucked this week...too much junk food and too many calories, but it felt good mentally to break free of being so structured I suppose...then again, maybe not. One thing is for sure, nobody's perfect. Anyhow, time for a shower, then I'm going to lay down on the bed and relax, watch some TV, and that's about it.

Today I haven't felt well at all. I'm just going to lay on this bed tonight and do nothing except watch TV.

The NyQuil worked wonders for me last night...I slept like a rock and feel much better today. I weighed in at my regular 186, 16% bodyfat upon getting out of bed. I've spent the day surfing the internet looking at Mustang aftermarket parts. I have a 3 day weekend and if I'm back to feeling 100%, we will probably spend the day at the beach Monday, then cookout later in the afternoon.

Hurricane Dennis sucked but was sort of a blessing in disguise. My wife was already on vacation, so we ended up spending one night in Melbourne with my Aunt Barbara, then driving up to Kissimmee and spending a day at Magic Kingdom and a day at Sea World. The house only lost a few ridge cap shingles, and I replaced them already, so all is well here in Navarre. I still have this nagging congestion and I don't know if it is allergies or what. I've been taking some allergy pills to see if it helps, but it might soon be time to see a doctor because it is really becoming annoying. I've basically had two weeks off from the gym and I need to get back after it. I weighed 182 this morning and I know the storm took its toll on me as far as my diet, stress, ect.

There sure seems to be a lot of early season hurricane excitement, huh? We always keep an eye on them too -- they seem to turn our way more later in the season -- except for last year and poor Florida kept getting smacked.

I enjoyed the pics. Your house looks nice and your wife took nice pics of you. Looking great!

Sorry about the D.U.I. thing. It would suck to get one of those -- much less be in the service, or a police officer, or public figure getting one. I guess there's a way around having to be concerned about that though. :p

Have a great week!

Well this past hurricane has helped me become a handyman of sorts, so I guess I cannot complain too much. I've learned to replace shingles, cut plywood and two by fours to fit all of my windows, and this past week I painted my son's room and installed a ceiling fan without burning the house down. My wife worked on the yard and put down some Palmetto St Augustine grass plugs, so hopefully they will start to take over the centipede.

My weight is currently 182lbs at 15.2% bodyfat, so I've lost about 4-5 pounds due to mainly eating less and not exercising. My 1 week break from the gym became extended due to the hurricane (yes, I'm making excuses) plus I didn't feel very well and I believe I have allergies. I bought some no name allergy stuff at Wal Mart and I am feeling alot better today after taking two days worth. There must be something in the air down here, I don't know. Well, let me stop for now and read my 5.0 Mustang & Super Fords magazine...well at least look at the pictures. Everyone have a nice start to the weekend. Be safe!

Devery

I appreciate the maturity without solemness in your personality. It seems you have a good handle on what you need to do, and you are level-headed about what it will take to get there. Inevitable setbacks don't shake you, but you are able to celebrate small gains, too. Your subtle humor throughout your journal is quite enjoyable. Thanks for keeping us updated. I'm glad the "rest" from exercise was good for you. Breaks have been quite helpful for me, too. I hope you can get back to full energy (no allergies, sickness, etc.) again soon, though. Also hope we don't catch any hurricanes this season -- or, at least, nothing horrible.

Thanks for the comments Williamso. I try to keep it real because life sure has a way of throwing unexpected challenges your way, that's for sure. I've also learned the hard way that too much stress isn't good for you.

Last night we watched the DVD "Coach Carter" which I found pretty motivating...he definitely had a unique way of leading and motivating those kids. It feels good to just relax for a change and not have alot on my plate.

The month of July has been an off-month for me as far as being committed to the gym and cardio. I can make excuses about having to outrun a hurricane, painting my son's room, working in the yard, and the list goes on and on, but it actually felt good NOT to be so structured just for a little while. Sometimes it takes a little something to get you re-motivated, so I bought me a new pair of Nike running shoes and plan on breaking them in tomorrow. I plan on getting back to the gym and running regularly during the month of August. I need to commit to eating the right foods also.

Today has been a rainy day here in the Panhandle...just a good day to stay inside, read a good book, or even take a nap.

Speaking of good books, I was in Wal-Mart and saw this book by a man named Joel Osteen called "Your Best Life Now." I'd never heard of this man or his church (Lakewood Church in Houston Tx), so I went online and checked it out and even watched a live service from there last Sunday morning. I decided after listening to his message I would purchase the CD program that included 5 CDs. I must say he has an excellent way of communicating his points across and I would highly recommend the CD version to anyone who wants to make improvements in his or her life.

Wow, what a difference a new pair of running shoes can make ;-)
Actually I watched Million Dollar Baby, so maybe the combination of the two motivated me to get moving once again.

I ran 3.6 miles this evening as the sun set...the first in about a month. I felt good although it was warm and humid, but hey, that's Florida this time of year. Here are my numbers from my Polar HR monitor which includes a 3 min warmup and cooldown...

EXE. TIME: 33:19
IN ZONE: 25:46
HR LIMITS: 140-160
HR AVERAGE: 146

I had a cold glass of water as soon as I got home and downed a Balance Crunch bar because I had the urge for some quick energy pick-up. Tomorrow it's back to work after 2 weeks leave. I'm looking for a positive start to a new week. I plan on going to the gym at 1500 and picking Robert up before 1700.

I got alot accomplished today. First, 11 hours at work, a good 45 minute full body workout (light weights to get back into it), R-2 the oil/filter for the Explorer, spread alot of dirt around the yard, now I'm ready to SLEEP. Good-night all...that is all. :D

Hi Devery! That was a lot to get done in one day! Congrats on the new running shoes. They do feel so much better.

I do think it is necessary to reward yourself every now and then, even if it is just a new pair of shoes. It helps keep me motivated and protect from burnout. I'm running tonight as soon as Marita gets home...it might be dark, but I'll be out there for about 4 miles and I'm looking forward to it. Lasagna tonight for supper.

I ran on the evening of 04 Aug...

EXE TIME: 38:23
IN ZONE: 29:58
HR LIMITS 142-162
AVERAGE: 145
KCAL/FAT: 503/35%

I need to work on my time management and set some goals. Life is good!

Well I got off work late, but that didn't stop me from going for a run. Tonight there was a difference to the normal scent in the air...it smelled like a groundhog or some type of animal died in the woods two separate places during my route...nasty.

EXE. TIME: 27:51
IN ZONE: 17:50
HR LIMITS: 123/143
HR AVERAGE: 136

I've been reading an article by Stew Smith on how to trim 2:00 off my PT run time. Maybe I need to act on it soon and give it a try. Here is the link to some of his articles, if interested.
http://www.military.com/NewContent/0,13190,Smith_Index,00.html

I ran Friday night and it was so "friggin" hot (is that a word?) I slowed my pace a couple times because my HR was up there busting my set limit towards the end. I've got to get better eating habits going here...breakfast is always good, but then it seems to go downhill as the day progresses. I don't even want to discuss yesterday's meals. Lets just say lots of chocolate. I did wash the MACh1 last night and thinking about waxing today. My Polar HR numbers from Friday...
11/08/05
EXE. TIME: 34:16
IN ZONE: 19:55
HR LIMITS: 135-155
AVER. HR: 146
KCAL/FAT: 453-35%
Here is a pic of the MACh...man I want to start modding this sucker! Stop by www.saleenpower.com if ya get a chance. It's a new site just started this weekend for us Mustang nuts by a couple cool guys who have alot of artistical skills.

Yuck on the dead animal smell. :lol: Yes, friggin is a word. I use freagin. Some people use an even less purty word. :D

Oh, and I like to reward myself too. I'm a priss pot, so new workout clothes work for me! :D

You're doing great! :)

Rode my mountain bike tonight for 35+ minutes hard for maybe 14 miles or so. It has been lightning alot here so I better get off this computer before it explodes or I get shocked :spaz: Later all...goodnight.

Well I'm sitting here eating apple strudel and having a cup of coffee, reading the site, bored, on leave again because I still had 12 days use or lose before 01 Oct. That's what happens when you go to school for a couple months, go to the desert for a couple months, and when your home the other boss is either deployed or gone, plus add in a Hurricane or two and there is no time to take vacation :p

So now I'm here killing time...speaking of killing time, there is a website, www.killsometime.com that is good for what else, killing time! Be advised, some of the videos are graphic in nature! I like the treadmill and Love Your Car videos on Page 3... :lol: . Oh, and "Black Bush"...I almost fell out of bed laughing during that one. Everyone have a nice hump day, okidoki?

I ran last night late and it was still friggin hot. I walked some on the way home becuase I was hot, but overall a good cardio workout. We watched the movie "Constantine" last night, then awoke to some strange occurences. Somehow, the cat's bowl of water and food dish (both full) ended up about 15 ft from where they are normally located. No reasonalble explanation. They sit on a mat and I don't think the cat could have moved them...he would just spin his wheels trying and it's never happened before. Then the fire detector went off while my wife was wiping down our flat stovetop. As soon as she walked towards the detector it stopped...weird! Anyways, I'm sitting here stuffing my face with "Reduced Fat" Oreo cookies and reading about all these motivated people...the guilt I'm feeling is almost unbearable...NOT :lol:
I wish everyone a happy weekend. It's hot outside if you live in Florida...I'm staying in the A/C today. Got another movie "Alexander" directors cut to watch.

Well at least I'm not the only one! I had to laugh when I read John Stone's blog today about what Lisa did. I had a similar incident last week. Our alarm clocks were flashing because the power had went out, and my wife never resets the clocks...I swear she would rather let them just flash forever. Well she asked me what time it was, and I was in the bathroom at the time and her watch was laying there, so I told her and she actually set the time on one of two clocks in our bedroom. So when I got ready for bed, I set the clock on my side of the bed to the same time she had set, then set my alarm. I woke up to the sound of my alarm and everything began as a normal day until I got ready to go out the door and looked down at my watch and it said 0415!!! I was like WTF :d_eek: . My wife had set the clock an hour early, so I was up an extra hour early. :mad:

Anyways, I ran tonight and it was a nice evening to run...I could almost sense a bit of fall in the air, but I wanted to quit halfway, but then that little voice said "don't you dare stop." I did about 4 to 4.5 miles nonstop... :jumping:
EXE TIME: 37:02 (includes warmup/cooldown)
IN ZONE: 29:13
HR LIMITS: 150-170
AVERAGE HR: 149
KCAL/FAT%: 508/35%
I was so hungry after my shower that I could have ate an arse out of a skunk :eat:

LOL -- I laughed at John's story also. :)

Glad you enjoyed your run. Great job! We had that sense of Fall temperature also today. I was surprised when I walked outside this morning as it's unusual to feel a cooler breeze this early for us.

Have you ever eaten skunk arse before? :lol:

LOL -- I laughed at John's story also. :)

Glad you enjoyed your run. Great job! We had that sense of Fall temperature also today. I was surprised when I walked outside this morning as it's unusual to feel a cooler breeze this early for us.

Have you ever eaten skunk arse before? :lol:

:lol: Yeah, my wife blamed me for giving her the wrong time and I blamed her for not listening to me and setting the wrong time...it was a losing arguement. Not to profile, but female watches (most) have small faces with small numbers, ect.

I've noticed a little bit of a crispiness in the air..not sure how else to explain it. Hopefully it will snow and cool those Gulf waters down! Everyone say "no more hurricanes."

No silly, no skunk arse for me...I've got lots of willpower :d_biggrin

09 Sep 05
EXERCISE TIME: 33:21 (Included warmup/cooldown)
IN ZONE: 24:28
HR LIMITS 145/165
AVERAGE HR: 146
KCAL/FAT: 444/40%
DISTANCE: 4 Miles or so

Nice job, Devery! :tucool: My son joined the cross country team at the beginning of the summer. I was shocked as he has always played cello and not been into athletics any. He really struggled at first, but at their second meet yesterday, did a 5K (3.1 miles) in 26:50. He's getting better! Woo-hoo!

Have a great Sunday!

Well after a long break I finally got off my butt and exercised tonight after work. Looking at John's recent pics kind of re-stoked my fire to quit being too busy at work not to take time for myself and my health.

EXE TIME: 36:06
IN ZONE: 20:34
HR LIMITS: 126-146
AVERAGE HR: 141
KCAL/FAT: 450/35%

I've gotta clean up my diet. The past month I've pretty much ate whatever I felt like eating...no discipline. Fortunately I haven't seen major changes on the scale or in the mirror, but it's time to get back on track.

Tired tonight after a 14 hour day, but decided to go for it. Now I never want to run again at night in the dark. I almost stepped on a huge snake that was going across the road into the woods :spaz: and it about freaked me out. It was moving like it was as scared of me as I was of it. Anyways, my Own Zone heart rate was higher than I really felt like maintaining, but I pushed through. Now I feel good.
EXE TIME: 31:53
IN ZONE: 23:06
HR LIMITS: 148-168
HR: 150
KCAL/FAT: 443/35%

The distance was the same as Monday night, except the pace was faster to stay in the HR range. I maxed out at the very end (168 BPM) but never went beyond my max. Still not eating the very best.

Happy Columbus Day. Well I ran this afternoon before the sun went down. I guess that snake the other night spooked me from running at night for a little while at least. I've decided to buckle down and clean up my recent eating binge, i.e., everything and anything I feel like sticking in my mouth lately has to STOP. I've done well today so far.
EXE TIME: 31:18
IN ZONE: 24:02
LIMITS: 153/173
AVERAGE: 156
KCAL/FAT: 462/30%
It was challenging for me to maintain this high of a heart rate today. I was a little hot and didn't have alot of energy, but still finished my route in good time. I want to get back to the gym and get lifting this week...enough excuses, I'll do this :db:

Ate fairly clean today. Took a walk with my wife while my son rode his bike tonight after work. Had an arguement about the thick chicken breasts she buys that take an hour to cook on the grill.

Weighed myself tonight after work and not real pleased...188lbs @ 18.3% body fat :d_eek: . Nobody to blame but myself. Lack of discipline in weightlifting and eating right is to blame. I vaguely remember seeing 14.7% a few months back. It is time I set some attainble goals and re-motivate myself. John's pics are definitely helping the cause. Getting below 15% seemed like such a challenge for me. I don't understand how people can get below 10% and still look and feel energetic and happy...I'm totally jealous.

I ran this morning at 0600 with my flight and we did 2.3 miles. It felt pretty good, but prior to that we did some raise the roofs and I could tell I've lost some strength. I'll start back out slowly, being careful not to get injured.

Yikes on the snake! :eek: My hubby hates snakes. He would have freaked out for sure. When we go to our place at Kiawah, I'm always scared to go out too late for a run or a walk because the gators travel between lagoons at night. :eek:

As for the bodyfat, I'm sure mine is creeping up also. I expected that post contest and am trying not to think 13 to 14% is fat. LOL Contest dieting screws up the old noggin. I think I'll just try to stay somewhat inline but save the cutting bodyfat stuff for post New Year's. :tucool: As for feeling energetic and healthy -- anything below 12% definitely zapped my energy levels.

Glad all is going well for you. Don't stress too much about the bf%. You could easily knock some of that off with a little determination. :tu:

Well after just a week of watching what I stick in my mouth, I weighed 186 at 16.5% BF tonight, so I'm confident I can get back down. I need to drink more water and write down my goals. Well, gotta go now...chow.
:eat:

Wednesday I hit the weights at 0600...it had been awhile so I kept it light and felt the stretch. Then I ran about 3 miles in the evening.

Last night I rode my Topanga mountain bike on road, then off-road for about 6 miles or so. It was tough off-road because if I didn't keep moving I would sink in the sand.

Tonight when I got home I ran and pushed the distance a little farther than usual. The motto is never give up...keep pushing.

EXERCISE TIME: 37 minutes
IN ZONE: 26 minutes
HR LIMITS: 152-172
AVERAGE HR: 152
KCAL/FAT: 514/40%

I probably need to do a search, but I need some software that measures running stats and graphs it, i.e. time, distance, HR, ect. so I can track my progress. I used the Polar site for a while, but it didn't seem to be as user friendly as I was looking for.

Nice job on everything, Devery! Let me know if you find a site. I'd like to keep track of my running adventure. :)

Well I've skipped a few journal entries, but after seeing John's pics each month, it seems to remotivate me. I ran last night and it felt good. There has been a bear seen in our neighborhood, so I kept my eyes open. I weighed in at 184 this morning after getting out of bed and my BF was 17.3%.
EXE. TIME: 32:24
IN ZONE: 22:07
HR LIMITS: 144-164
AVERAGE HR: 155
KCAL/FAT: 477/30%
Today is a day of cleaning up and organizing my bedroom...sort of a fall cleaning. I'll vacume, dust, and do the laundry since Marita is at work. My work has been extremely busy. I leave for a conference on 14 Nov at Indianapolis, Indiana, and I'm kind of looking forward to that.

I've had a good 3 days in a row working out. I got back to the gym and lifted on Tuesday and I felt like a little girl. Squatting with just 135 pounds, I felt the pull in my hamstrings big time and experienced soreness. I'm amazed at how a little time off can cause such a dramatic loss in strength and endurance. I ran Wednesday morning with my flight and we did Indian sprints for a mile and a half or so, and that felt good...nice sweat. Last night I ran 3 miles or so at about the fastest pace ever. I had to keep moving to keep my HR within the zone. It was a nice cool evening for running and felt good. I've been eating fairly clean this week, but there is always room for improvement. I have a cookout today at 3pm, and I leave Monday for a conference in Indianapolis, Indiana. Hopefully the Omni Severin Hotel has a workout room. On Dec 01, I'm beginning a new job in the squadron, which I'm looking forward to. Here are my numbers from last nights "haulin ass" run. The total time includes my walking warmup/cooldown and the distance was 3 miles plus. I actually did the run in in just under 25 minutes.
Total Exercise Time: 29:12
In Zone: 21:16
HR Limits: 156-173
Average: 154 (Includes my warmup/cooldown)
KCAL/Fat: 424/35%

I ran a short loop last night...not exactly sure of the distance, but probably close to a 2.3 or so. I want to drive all my running routes and maybe spray paint some distance markers on the road. I just finished watching the live service from Lakewood Church, and I must pack a bag here later for my early morning flight to Indy. My plane departs at 0605, so I'll be getting out of bed early. I just had a bowl of oats and decided to mix in a scoop of protein powder...yuck. I had to force it down because it kind of tasted like saw dust. Here is my numbers from last night's cardio...
EXERCISE TIME: 22:19
IN ZONE: 18:19
HR LIMITS: 156-173
AVERAGE: 159
KCAL/FAT: 340/35%
I didn't do much of a warm-up, but I did do a cool-down.

Well I made it back from Indianapolis and it was a week of no exercise, so I'll get back after it starting this week. It was nasty Tuesday night at Indy...lots of tornados and rain. It was cold as $^*&)$ on Wed and I think I brought some of that cold weather along back to Florida. I bought a book while I was up there called "Patton on Leadership" and so far it is real good. Well let me go pour another cup of coffee.

Yesterday I hit the gym for good 45-50 minutes, full body workout using high-low-low-high rep scheme for all body parts. It felt like a sauna cause they had the friggin heat cranked up and I sweat easily, but oh well. I'm going to brave the cold air this evening in a few minutes and do a 3.5 mile run. Not sure what I'll have to eat tonight afterwards...maybe a NytroPro 40 and call it a day. I hope everyone is getting in the proper mindset for this coming weekend holiday feast.:nono:

Good run last night and a good weightlifting workout tonight. Now if I can just control my eating for the next few days.

Well, what a nice Thanksgiving we had yesterday. I woke up early the past two days, and this morning I went to the base fitness center and had an effective weightlifting workout. Since I've had a few extra calories, I may just go for a run here in a little while. Now I'm watching D-Day, which is a documentary of the invasion of Normandy.

I ran last night and I can tell my endurance is getting better because it takes more effort to get my heart rate into "the zone", plus my times are getting better.
EXE TIME: 29:37
IN ZONE: 21:19
HR LIMITS: 152-172
AVERAGE: 153
KCAL/FAT: 424/35%
I weighed in at 188lbs/16.7% BF this morning at 0930. I finished off the pumpkin pie, 3 cups of coffee, and a NYTRO-PRO40 with blueberries, a shot of apple vinegar, a scoop of peanut butter, creatine and ice. This 4 days off is nice...plenty of time to relax and do a whole lot of nothing. I think I'll give mybody a break today from working out. It has been a productive week and I feel like I'm getting back into my groove as far as lifting goes.

Tonight I hit the gym fast and hard...good, quality weightlifting session. I can tell my strength is coming back. Tomorrow morning at 0600 will be a few light stretches and a run of some type.

Ran 1.5 miles this morning at 0600. It was a little chilly also. That is all.

Didn't feel like it, but I pushed through and went to the gym after work and got in a good, solid weightlifting workout.:claplow: That is all.

I hit hard and fast tonight in the gym, but it felt like a good workout...no lollygagging. :tu:

Ran last night and it was cold, especially my hands. I need some lightweight gloves. Once I got warmed up though, I broke a nice sweat.
EXE TIME: 31:50
IN ZONE: 24:06
HR LIMITS: 148-168
AVERAGE HR: 149
KCAL/FAT: 436/40%

Tonight I got in a good overall body weightlifting session, alternating high reps (20) and low reps (6) for each body part.

Now for the not so good news. While waiting in line for my annual flu shot, the squadron fitness monitor asked me to weigh in at 1500, which included a waist measurement. I said that I had ate a late lunch and would prefer to wait a week to properly prepare, since last year it helped me measure in at 32.5 inches. Well, I weighed in at 188 and a 35.5 inch waist...I wasn't very happy to say the least. The measurement is taken right where my fat is on the sides of my hips which sucks. I checked my BF tonight and it was 17%. I do the fitness test Friday morning at 0700, which includes as many pushups and situps that I can do in one minute. I need 47 and 48 for each to max out at 10 points for each. Then I have to run 1.5 miles as fast as humanly possible. Last year I did it in 10:30, and I've been running 3 miles a few times a week, so I know that I'll do well. It's just that waist mesurement knocks me down from 30 points to 22 points right out of the gate. So now I'll need to max out pushups, situps, and kick azz during the 1.5 mile run. Last year I scored in the excellent category (93.5 out of 100 possible points), but it's gonna be alot more challenging this year with a crappy waist measurement. Last year I drank alot of water and didn't eat before the waist measurement...it seemed to help. Maybe I could say I'm in a bulking phase right now. Anyhow, wish me luck. I at least will be in the good category...anything less is unacceptable.

You know, I've learned when you really don't feel like running or working out, that's probably when you need to do it the most. It can be difficult, that's for sure, but I'm learning to challenge my thoughts and do the opposite of what I'm thinking. I believe this will help give you mental toughness when faced with difficulty, and will help you get through it without as much difficulty.

You know, I've learned when you really don't feel like running or working out, that's probably when you need to do it the most. It can be difficult, that's for sure, but I'm learning to challenge my thoughts and do the opposite of what I'm thinking. I believe this will help give you mental toughness when faced with difficulty, and will help you get through it without as much difficulty.I couldn't agree with you more.

Tonight I spent some time reflecting back on almost 1 year of journaling and almost 16 months as a loyal memeber of JSF. A common theme stands out that is keeping me from reaching my bodyfat goal of 12%...watching what and how much food that I stick in that hole in my face! My deployment to Iraq sort of got me out of a routine, then the busy hurricane season didn't help matters either. Although it's easy to make excuses, I refuse to do this and will not dwell on the past, but look to the future. I know what I need to do and I just need to turn up my passion and energy level towards reaching my goal of 12% (short term) while still maintaining quality muscle mass. The time is NOW to get serious...now I have to make a decision...how bad do I want it?

Man, I sure am wordy tonight.

We'll find the answer to that within the next few months :) GL and hope to see you at your goal soon!


The time is NOW to get serious...now I have to make a decision...how bad do I want it?

Man, I sure am wordy tonight.

I am going to try the three days on, three days off creatine cycle that Paul Cribb over at AST recommends. I'll keep you all posted

Did that cycle work out well?

Did that cycle work out well?
Yes, I used this awhile back and will again in the very near future. I've made my best gains and progress following the Max-OT program and the advice of Paul Cribb and the other folks at AST. My only difficulty was elbow pain after awhile, and I blamed it on the continuous use of heavy weight. I've been using a program that mixes in high and low reps...no more joint pain, but I think I've lost some strength.

Today was my Air Force PT test, and man was it cold and windy...brrrr. If it's 20 degrees or less, testing is called off. It was 33 degrees with a wind chill that was probably 15 degrees! Anyways, I was able to perform 48 pushups in 1 minute (needed 46 or greater to max out :tu: ). Sit-ups were a different story. I got to 40 and just couldn't get anymore, so I only scored like 8.25 out of a possible 10 points. Next came the 1.5 mile run. It started out real good...I was hanging with the 10 minute guy who was pacing, but I started fading at the halfway point. Then with a little more than 1/4 mile to go, I got a side pain and some abdominal pains and stopped running for a few seconds and thought I might have to run for the woods...yikes, but then pushed on without incident. I came across the finish line at 11:24 for a total of 42.5 points out of 50 possible based on my age. I also lost almost 8 points out of a total of 30 for my waist measurement. I still ended up in the "good" category, but really feel like I have some work to do. I'm going to do a Powerpoint slide with my fitness goals and come up with a solid, managable plan. Although I didn't do as well as I did last year with my PT test, I'm going to view this as an opportunity for improvement and not put myself down or think negatively. As Lt Clebe McClary would say..."FIDO" (Forget it, drive on). Everyone have a great weekend!

I awoke this morning with a new energy to measure my stats and start monitoring weekly to reach my goals within the next three months.
AGE: 39 :neener:
HEIGHT: 69
WEIGHT: 187 :mad:
FAT: 17.5 :mad:
BMI: 27.6 :blank:
POLAR FITNESS TEST: 50 (Very Good Category) :tucool:
WAIST: 35 :mad:

My specific goals are to lose 2 inches from my waist (33 inches), get my body weight down to a solid 181 pounds or 82 kg, and get my body fat % down to 15% or lower by 10 Mar 06. I'll accomplish this through eating smaller, healthier portions of food, and exercising with a renewed intensity and passion. I'm going begin a Max-OT cycle starting this Monday. Lets Rock...:guitar:

Okay, day one of watching what food I ate and how much. Small changes will make a difference I believe. Today for lunch I cut my sandwich in half and only had one half and saved the other half for tonight. I ran tonight and it was cold but felt invigorating. I like smelling the pine trees and fireplaces burning while running at night. I performed a little slower warmup, and overall thought about my love handles shrinking :D I had a Nytro Pro 40 immediately after my run and now relaxing on the sofa.

EXERCISE TIME: 31:57
IN ZONE: 23:42
HR LIMITS: 151-171
HR AVERAGE: 150
KCAL/FAT: 446/35%

You'll do great, Devery! Keep on, keeping on! :tucool:

I shudder to think what I would score on the Air Force PT test right now. :o I've really been eating some crapola and not working out much at all. My "go for it" date is January 3rd. I do need to temper things, however, between now and then or I'm going to have to go for it really hard. :lol:

Thanks for the words of encouragement! Yesterday I began using Fitday.com to track my meals and the first thing that stood out like a sore thumb is the excessive amount of sodium in the foods I eat. That's one of the first things I've gotta watch. I'm also not eating nearly enough calories. Today was a rest day and I spent 10 hours on the couch working on my laptop. Tomorrow will be a gym day after work.

Good day at work. I'm enjoying my new job as Accessories Flight Chief. I really want to stay away from the desk and get to know everyone by name in their work sections. Tonight I had an effective weightlifting workout and a fairly healthy day of eating. I logged my foods into FitDay and notice I have had a calorie deficit the past 3 days. My goal is to lose 11 pounds in 89 days. I know that I cannot spot reduce,but I'm hoping to lose 2 inches from my waist, i.e.. love handle area. I've noticed my sodium levels are a little high and I need to drink more water during the day. Tomorrow will be a cardio day and I'm looking forward to that.
PS...a 6" turkey sub from Subway has over 1000 mg of sodium!:eek:

I ran tonight after work and decided I didn't need a jacket because I always get too hot and then wish I wouldn't have it....well I don't know how cold it was, but my arms felt like popsicles, but everything else was warm. I ran the same distance as Sunday night, except the opposite direction. I am eating cleaner and making small adjustments, which will get me to my goal.

EXERCISE TIME: 31:36
IN ZONE: 25:36
HR LIMITS: 148-168
AVERAGE HR: 150
KCAL/FAT: 444/35%

Yesterday Propulsion flight had their holiday luncheon, then last night was our squadron Christmas party. I watched my portion sizes, and think I did pretty good (except for the two pieces of dutch apple pie). Before going to the evening festivities, I decided to run and my HR monitor locked in at 128-148 beats per minute, which is low compared to what I'm used to...not sure why it was low, but it caused me to run a little slower pace and I actually ran my longer route which is about 3.5 miles.
EXERCISE TIME: 40:16
IN ZONE: 33:34
HR LIMITS: 128-148
AVERAGE HR: 139
KCAL/FAT: 501/35%
I'm taking today off and relaxing. I made my "Master List" for next week and also made up 100 business cards to pass out to everyone in Accessories flight. It is a cold and cloudy day outside...just a good day to snuggle up with a blanket on the couch and surf the internet on the laptop.

Last night I dozed off on the couch around 7pm while watching a DvD, so I decided to go to the bedroom and take a little nap, which turned into an all-nighter. I missed the dinner meal and had plenty of rest. I got out of bed at 0700 this morning and had a nice breakfast, vacumed the house, now relaxing on the couch watching Joel Osteen. Today will be another day of relaxing, reading, and maybe watching some DvDs.

Awesome weightlifting session last night, and super run tonight. The temp was comfortable and my heart rate stayed right in the middle of the zone, except during my warm up and cool down. My average HR includes the warm up and cool down period, so I was probably very close to the middle of my HR limits which felt perfect.
EXE. TIME: 38:40
IN ZONE: 31:49
HR LIMITS: 140-160
AVERAGE: 142
KCAL/FAT: 503/40%
My goal of sending the scale downward hasn't seemed to start yet. In fact, tonight after my run and shower, I weighed 190 and my BF was at 18.5%. I've been eating good foods..maybe my body senses the small changes that I'm making and went into the "store fat" mode. Then again, maybe it was that Sunday cheat meal (3 servings of spaghetti). I'll keep after it and monitor my progress while making small, progressive adjustments to my diet.

I'm in N.E. Florida and the weather (50-60 degrees) is really helping me with my running also... there is no way I could start this program in the summer and survive. :p

Sounds like you did well with your Air Force PT test... one of my goals is to meet the minimum requirements of the Army PT test! I am prior military and thought that would be a good goal, knowing that I could at least be fit enough for my age group in the military!

Thanks for sharing your progress with everyone, it's definitely inspiring... keep up the GREAT work!! :tucool:

Here's a General Patton quote that I like:
The test of success is not what you do when your on top. Success is how high you bounce when you hit bottom.

Hey VoiceofGrog,
I checked out "The Fatboy Project" and it looks like you have a good plan in place to reach your goals. I have found the workout part is fairly easy for me...it's the food (portion sizes) and other things in food that allows me to struggle, i.e., lack of 100% discipline. I passed the Air Force PT test, yes, but didn't do nearly as well as I'd hoped for. I used the excuse that I didn't have adequate time to prepare, but that was just an excuse. I want to stay in peak performance (or close to it)all year long.

I got off work kind of late last night, so chose not to go to the gym, but to come straight home. Marita made me a healthy grilled chicken salad with some spinach leaves and she added some cranberries which gave it a different taste. Today and tomorrow I'm on leave while Marita works and I'm watching Robert who is 8 since he is on Christmas vacation. I'm brainstorming ideas for planning a leadership seminar, and also watching some music videos (Rock), i.e., Trapt "Stand Up" and Disturbed "Stupified" among others. I guess I enjoy those songs with a lot of emotion or something. I think that I might be getting an Ipod for Christmas because of some of the comments my wife has made lately. I know nothing about them or what they can do, but I do know that I need something that plays music while I run and work out. My CD player skips around way too much when I try to run with it strapped to my side. I haven't done any Christmas shopping yet...thank goodness for 24 hour Wal-Marts.
Good Day everyone and Merry Christmas (I am allowed to say that, right?)

Weigh in this morning was 187, 18% BF...no change from 10 Dec, but no worries. Last night I purchased the book "the Abs Diet" by David Zinczenko (Men's Health Editor in Chief). I read two chapters last night and will read more of it today. This is the soft cover version that has a six week plan to lose that gut. I will probably do a search for reviews here shortly...probably should have done that prior to. Last night I had a productive weightlifting session. I mixed it up and got a good pump. I performed a little extra ab work on the ball. I'll do cardio later this evening.

Just finished my evening run...man, it's cold outside and I need to invest in a pair of gloves!

EXE TIME: 32:58
IN ZONE: 25:44
HR LIMITS: 135-155
HR AVERAGE: 142 (Includes warmup/cooldown)
KCAL/FAT: 421/35%

I decided to have a post-workout bowl of old fashoined oats with cinamon and blueberries, just a touch of skim milk nuked for 2 minutes and a whey protein shake with creatine. I'm about halfway through the Abs Diet book and am learning a few things about metabolism. I'm leaving here in a few minutes to do some last minute Christmas shopping...I haven't done any this year as of yet. I have no idea what to get my wife...I just finished rummaging through her clothes looking at the size on the tags...lord help me! While at Wal-Mart I'm going to stock up on what this book calls the power foods.

I finished reading the Abs Diet book today, and was bored so went online and signed up for the free 10 day trial of the software. I'll give it a try and see what happens. I think it's a good idea to mix it up every now and then. I printed out my workouts and meals for next week. It is nice the way the meals are automatically set up for you, along with a grocery list which should benefit me. The workouts are sort of what I've been doing...total body circuit training focusing on the legs a bit more during one of the three weekly weightlifting seesions. The cardio is HIIT...sprints. Looking forward to seeing my abs in 6 weeks...hey, it says guaranteed! :jumping: I got a lot done today...washed the Stang, did the laundry, cleaned the house, wrapped some Christmas gifts, ect.

Merry Christmas to all, and to all, a good night. Ho Ho Ho.

Here is to 2006...:claphigh:

Great looking family. You also have a great journal going, I will be following thru March to see you make it to your goal. Your so close now.

Great looking family. You also have a great journal going, I will be following thru March to see you make it to your goal. Your so close now.

Thanks Mike...I try to keep a positive attitude and keep learning new things every day. Heck, it took me almost 20 years to realize how important reading is.:read: :doh:

I'm getting ready now to leave for the gym.:bb:

My morning started off with a mocha smoothie.:eat:

I went to Publix last night and purchased a lot of items on my Abs Diet grocery list. I like this program thus far and will probably go ahead and stick to it past the 10 day free trial and pay the $29.95 for 3 months. Then it's like $9 a month for each month after and you can cancel at any time. The diet/meal plan is what I think will really benefit me...it's idiot proof. I'm using the quick and easy diet, and these meals only take 5-10 minutes to make. So far they taste great too. Last night I made Gonzo chicken for my wife and I. I feel like I'm becoming a Martha Stewart in the kitchen. My mid morning snack is 1 slice of low-fat cheddar cheese and 2 slices toasted whole wheat. Be back soon.

27 Dec 05 Day 3 of "the Abs Diet"
186 lbs, 17.2% BF after getting out of bed and using the restroom at 0830 this morning. Finally a move in the right direction...downward!

Yesterday's workout felt really good, although it was a little slow since it was new and took a little getting used to. I liked the way this program automatically plugged the weight for me based on my strength (amount of pushups I could do in 1 minute) and the amount of reps. I realized that most times I go for more weight than I can handle effectively, i.e., controlled, slow movement.

The new way of eating is kind of fun. I'm learning how to make new things each day and learning to acquire a new taste for things such as cottage cheese. Today may include a walk on the beach.

Oh, almost forgot, King Kong was cool...quite the remake of the original movie. The cock roaches, bugs and spiders were crazy. Cool movie, kinda sad, but awesome special effects. Now I must think like Kong in the gym and attack those weights!

29 Dec 05 Day 4 of "the Abs Diet"
This morning I awoke at 0715, had a 10 ounce Mocha smoothie, then went out the door to the gym. I started out with a 5 minute slow warmup on the treadmill, then prepared mentally to hit it hard but with focus. I know my abs aren't in nearly the shape that I thought they were in using these new movements. I could barely get 15 "V" situps, then without rest moving directly to the reverse crunch...I was hurting and almost wanting to :cry: But things got better as I moved into the weight lifting session. Alot of dumbbells today, to include squats which was a change of pace to what I'm used to. The workout was only about 35-40 minutes...not much time to rest in between sets. I like this new program so far and give it a thumbs up after 4 days. I enjoy the foods and the recipes. They are pretty simple to make and taste great. I did feel down on energy while at the gym this morning, but still feel like I had an excellent workout. I just finished off two "cow tippers" for lunch, along with a sliced apple. I also pulled out the Conair trimmer with a #1 attached this morning and removed most of my winter coat. I feel much better now...a lot cleaner and I think the muscle definition will be much more noticeable (hopefully). Well, I suppose I will spend this afternoon relaxing, reading a book, and surfing the web. :read:

Abs before weights would kill me. Just think of how your abs feel just trying to walk back to your car after a good session. I couldn't imagine throwing around some weights while my abs are burning. Let me know what kind of results you get from this. Sounds interesting.

Abs before weights would kill me. Just think of how your abs feel just trying to walk back to your car after a good session. I couldn't imagine throwing around some weights while my abs are burning. Let me know what kind of results you get from this. Sounds interesting.

Yeah, I've always been used to finishing up with abs, but this program has you focusing on them first, and some of the movements are killer, like what they call "Hyperextensions III" or the "Two point bridge." It works your transverse abdominis and seems a bit difficult for me. You get in a pushup position, then lift your right arm and left leg off the floor at the same time...hold 3-5 seconds, then lower. Repeat using the left arm, right leg. OMG, this made me feel so out of balance and like a girly man. I'm doing 5 different exercises hitting all portions of the abs...upper, lower, obliques, transverse abdominis, and lower back.

Just sitting here enjoying some lowfat cottage cheese...yuk...I hope my taste buds adjust to this stuff. Going through boxes of old photos. May post some in the private gallery later for fun.

30 Dec 05 Day 5 of "the Abs Diet"
Today was a brisk walk for about 3 miles. I'm very pleased with this week's diet. I ate well and stuck to the plan. Looking forward to my one cheat meal, maybe on Marita's birthday.

EXE TIME: 45 MINUTES
AVERAGE HR: 105
KCAL/FAT: 302/60%

31 Dec 05 Day 6 of "the Abs Diet"
Excellent workout this morning. High reps (15) for every exercise and the amount of weight felt right. I felt great at the end of it, and it only took about 40 minutes. Tomorrow will be Abs and HIIT. Happy New Year!

01 Jan 06 Day 7 of "the Abs Diet"

It's a new year and I'm ready to make a difference this year. I want to give to others this year, no matter how small of a difference I think it might be.

I traveled to the fitness center on base this morning and performed 5 sets of Abs work, then stepped on the elliptical trainer for my HIIT. I performed an easy 3 minute warmup, then began my sprints going through 30, 45, 60, and 90 second sprints, then coming back down. I finished off with a 5 minute cooldown and good stretch. I can really feel it in my legs after this workout.

Exercise Time: 31:24 (Includes Abs, warmup, HIIT, cooldown)
In Zone: 8:14 (HIIT)
HR Limits: 144/164
Average HR: 131
KCAL/FAT: 348/45% (240 calories on the elliptical/20 minutes)

I am pleased to say that I weighed in at 185 this morning upon getting out of bed, 3 pounds less than when I started the Abs Diet last weekend. This is very motivating to me. My waist measurement at the narrowest point was 33 inches and the measurement at my navel was 36 inches, one full inch less than last Sunday and that is without sucking it in or trying to cheat. My overall plan has me losing 1.21 pounds of fat per week. I printed out next week's workout, meal plan, and grocery shopping list. Marita will go shopping Tuesday on her day off.

I'm spending this afternoon listening to "American Soldier" by General Tommy Franks. I'll be having my second snack, 6 oz of lowfat vanilla yogurt and 3/4 cup of red raspberries in about 30 minutes. Life is good.

02 Jan 06 Day 8 of "the Abs Diet"
Woke up to a strong thunderstorm this morning....good morning to sleep in. I had my 20 oz. smoothie, a cup coffee, and out the door I went to the fitness center on base. I was there just as they opened the door at 0800 (Holiday hours), thus no crowd and I had free reign of the weights. Here is a snapshot of day 8 on "the Abs Diet" in case this interests anyone. If you go to Men's Health and sign up, tell them I sent you, okay.:tu:

Abs
Crunch Twists/15 reps
Knee to Chest Crunches/15 reps
Side-ups/10 reps
I repeated all for an extra burn

Lower Back
Hyperextensions III (also called two point bridge, very difficult for me) Max reps
Hyperextensions I (or back extensions) Max reps

Thighs/Squats/145 lbs/12 reps
Chest/Barbell bench press/150 lbs/10 reps
Back/Wide-Grip front pulldowns/110 lbs/10 reps
Shoulders/Seated barbell front press/90 lbs/10 reps
Trapezius/Barbell upright rows/65 lbs/10 reps
Triceps/Cable pushdowns/65 lbs/10 reps
Thighs/Leg extensions/80 lbs/10 reps
Biceps/Standing barbell curls/70 lbs/10 reps
Thighs/Lying leg curls/60 lbs/10 reps

120 second rest

Thighs/Squats/125 lbs/12 reps
Chest/Barbell bench press/140 lbs/10 reps
Back/Wide-Grip front pulldowns/105 lbs/10 reps
Shoulders/Seated barbell front press/85 lbs/10 reps
Trapezius/Barbell upright rows/65 lbs/10 reps
Triceps/Cable pushdowns/65 lbs/10 reps
Thighs/Leg extensions/80 lbs/10 reps
Biceps/Standing barbell curls/70 lbs/10 reps
Thighs/Lying leg curls/60 lbs/10 reps

I was able to complete this workout in just under 45 minutes. As you notice, this is a full body workout circuit style. There is limited to no rest between exercises...maximum of 30 seconds, and this makes it much like a cardio workout because the HR stays up there. The amount of weight may appear girly to some, but for my strength quotient based on age, gender, ect, this is the weight amount the program automatically plugged in. My stength quotient is currently 117 with 200 being the pinnacle. I can adjust the weight when I record my workout, but honestly the amount of weight feels correct for smooth, steady, concentrated reps. I need to work a bit harder on the mind-muscle connection during each rep. One big change is with my cardio workouts. Once a week I'm turning up the heat with HIIT, and during the week, brisk walks.

My menu looks tasty to me today.

I started off with a blueberry oatmeal smoothie, a mid-morning snack of 1 cup of oatmeal with 1/2 cup 1% milk. For lunch I will have an open faced turkey and tomato with mayo sandwich and one cup of Del Monte Fruit Naturals. My afternoon snack will consist of 4 celery stalks with 1 2/3 tbsp of reduced fat creamy natural peanut butter. For dinner, it's a 6 oz. London Broil on the grill with sweet potato and 2 medium rye dinner rolls. Before I retire, it's 1 cup of complete wheat bran cereal with 1 2/3 tsp reduced fat creamy natural peanut butter. Oh, and plenty of water throughout the day.

Well, that's about it for this second day of 2006 and day 8 on "the Ab Diet". Tomorrow I return to work with a positive attitude, ready to make a difference in the right direction. Have a super day JSF members!

03 Jan 06 Day 9 of "the Abs Diet"

Another successful day of eating clean. I'm currently averaging between 1800-1900 calories a day. Tonight called for a 45 minute brisk walk, but I chose the elliptical trainer instead for an easy 40 minutes after work. I maintained an easy pace on level 4, burning 450 calories (according to the machine) and traveling 2.9 miles. My HR averaged around 105-110, and for my age, I was in the fat burning zone. Tomorrow will be a great day of circuit training and I'll try to focus harder on the mind-muscle connection during each and every rep.

Happy New Year, Devery! Sounds like you're doing great and have a fantastic attitude! :)

I like the picture. You have nice size to your arms and shoulders! Keep up the good work.

4 Jan 06 Day 10 of "the Abs Diet"
Thank you for those kind words! Compliments are always welcomed :D

I had a good workout tonight and decided to weigh myself after I got home. 183 lbs. I did sweat a lot, so probably a bit of water weight lost. My BF measured 16.6% which is finally moving in the right direction. I just finished a 4 oz. piece of grilled swordfish, 3/4 cup of cooked brown rice, and 2/3 cup of whole kernal corn. Tomorrow is a brisk 45 minute walk and another clean day of eating. I do believe packing my lunch each day will also save money in the long run, although groceries are a bit more expensive.

5 Jan 06 Day 11 of "the Abs Diet"
Just a brisk walk today and I climbed a few stairs and was fairly active going from meeting to meeting today. I ate all of my menu items, except tonight will be my "cheat" meal for the week at Okinawa restaurant since it is Marita's birthday. Tomorrow is Friday and I'll finish off with a focused weightlifting session, then HIIT Saturday.

7 Jan 06 Day 13 of "the Abs Diet"
Excellent workout yesterday, although the gym was a bit crowded and I had to wait longer than I wanted to for equipment. All reps were 15, and I pushed them out except for the 45 lb dumbbell shoulder press...I burned out at 13, but I know I didn't dig hard enough. My strength level is "El Toro" which isn't too far from the pinnacle. I weighed in at 183, 16.6 BF last night, so it appears the weight loss is for real. I began at 188 on 24 Dec 05. Today I am scheduled to perform Abs, then HIIT. My daily calories are averaging 1,900 daily. A lot of lowfat vanilla yogurt, cottage cheese, nuts like almonds, berries, whole wheat bread, 1% milk, fish, ect. I'm proud of how well I've done the past two weeks sticking to this plan and not cheating.

Looks like the abs diet is a winner. Anything negative about the diet or workout you see, or is everything working good for you. Sounds to me like its a great diet/routine for people who are already in pretty good shape but want to get those final touches. Whatever it is it is working 5 pounds in 13 days is smoking, especially since you are already had a decent body fat percentage.

"Looks like the abs diet is a winner. Anything negative about the diet or workout you see, or is everything working good for you."

Mike, it seems to be working good for me so far. I chose the quick menu plan which is quite easy. I chose a smoothie for breakfast and I'm able to pack my lunch, along with a mid-morning and afternoon snack. For once I'm trying to stick to a solid eating plan, which is the hardest part for me. I'm sure some of the 5 lbs is water weight because I really cut back on the sodium. The program is set up to promote 1.21 lbs of fat loss per week.

"Sounds to me like its a great diet/routine for people who are already in pretty good shape but want to get those final touches. Whatever it is it is working 5 pounds in 13 days is smoking, especially since you are already had a decent body fat percentage."

I suppose 17-18 percent body fat isn't crazy high, but what really frustrated me was my waist measurement.



I "HIIT" it hard this morning at the gym. I completed my 5 sets of Ab exercises, then boarded the elliptical trainer. I performed a pyramid HIIT going up to a 90 second max sprint, then working my way back down. I finished off with a cool down and stretch...something I used to never do. I traveled 2.09 miles and burned 310 calories. Tomorrow is a no workout day, just rest or maybe go for a walk at the mall or something.

8 Jan 06 Day 14 of "the Abs Diet"
I weighed/measured myself this morning upon getting out of bed...183 lbs, 16.6% BF, 33 inch waist, 35 inch abdomen, 42 inch chest and 17 inch neck. Today is a day of relaxation, catching up on work related stuff. Look forward to a productive week, clean eating and strong workouts.

9 Jan 06 Day 15 of "the Abs Diet"

I had a really good workout tonight. On a scale of 1 to 10, it felt like an 8. I had lots of energy and could have went longer than 45 minutes. I' looked forward in my schedule to Friday and started playing mind games with myself because the amount of weight on the bench press is going up significantly and 15 reps are required...I've never felt that strong with my bench press, but we'll see I suppose...must think positive. Tonight I grilled chicken and made Italian pasta salad with carrots and green pepper mixed in with a shot of olive oil...not bad. I'm really becoming a "Martha Stewart" in the kitchen...scary. I'm really looking forward to my snack this evening...1/2 cup Breyers lite vanilla ice cream and 1/2 oz. almonds...yum yum. Tomorrow is a brisk walk. My weight was 183 this evening, body fat at 16.7%. I'm really satisfied after just past the 2 week point on this program. I'm not really as concerned about the weight as I am the inches around my Abs and waist. I understand muscle weighs more than fat, so as long as the circumference around my belly is shrinking, I'm pleased.

10 Jan 06 Day 16 of "the Abs Diet"
Another good day of eating, although I ate a little more than 6 oz. of London Broil tonight...it was just sooo good on the grill with the Jack Daniels marinade. Tonight I asked Marita to join me for a brisk walk after I got home from work. She agreed and we did 50 minutes...just over 3 miles. I watched a little of the Abs Diet DvD tonight. They sure don't use fat people during those workouts....them folks are in great shape, but it's another tool for my toolbox. Now it's The O'Reilly Factor and a cup of after dinner coffee. I weighed in at 183 again tonight. It seems the scale is sort of stuck there for now, but thats okay because I feel great and looking better each day...:D

11 Jan 06 Day 17 of "the Abs Diet"

182 lbs, 16.0% body fat, 26.9 BMI tonight after my workout. That's a 6 pound, 1.5% , .6 difference in just 17 days. I've been disciplined in following the meal plan and the workouts provided with the online program, so I'm very pleased with my results up to this point. I had a great workout today, although my mind was playing tricks with me a little, like with the 30 pound dumbell kickback for triceps and the 40 pound dumbell curls, but I knocked out all the reps even with the little bit of self doubt.

I notice with the new diet, a 2 pound container of whey protein lasts a whole lot longer now because most of the smoothies only call for a small amount, i.e., 3 tsp. My proteins are coming from other sources, like 1% milk, yogurt, almonds, cottage cheese, ect.

Life is good and I feel like I'm on track.

12 Jan 06 Day 18 of "the Abs Diet"

I weighed in again tonight...still 182 lbs...consistency is key IMO and bottom line is I'm thrilled. I owe it to the way I'm eating now.

I walked for 45 minutes today. Tomorrow's workout has me a little concerned though...darn mind games! The amount of weight is shooting up quite dramatically and the reps are all 15. I guess that I'm still in the old "MAX-OT" 4 to 6 rep routine way of thinking. I'll do my best, but can you say BURNOUT/Muscle Fatigue!

I'm growing acustomed to this new way of eating. It rocks and seems to be working IMO.:guitar:

Friday the 13th...Day 19 of "the Abs Diet"

182 lbs, 15.9% body fat, 26.9 BMI tonight. Okay, I'm convinced this program is working for me. I'm eating six small meals a day; actually three of these are considered snacks, and my appetite/urges are staying under control. I'm due a "cheat meal" anytime now to help stoke my metabolism. Maybe tomorrow.

Tonight's workout was crazy. I was able to complete most of the exercises for the 15 reps, but fell short on barbell bench press, dumbbell shoulder press, dumbbell tricep kickbacks, and dumbbell curls. The amount of weight was a little more than I could effectively handle at this time.

I also took a free sample of 17HD (Pro-testosterone amplifier) from GNC prior to my workout, and I don't think it helped as far as an energy boost. It may have sped up my heart rate and the amount of sweat I lost, but then again this workout tonight was tough...heavy weights with high reps = serious muscle fatigue. I did end up getting to the gym later than I really wanted to, so maybe I was getting low on fuel.

I'm working this weekend, and I believe tomorrow is Abs and HIIT...I need to check my online schedule.

14 Jan 06 Day 20 of "the Abs Diet"

Awesome day of Abs and HIIT on the elliptical trainer. I used a 5kg medicine ball for a couple of my exercises, and my HIIT looked something like this...

3-5 min warm-up
30 sec sprint
30 sec rest
30 sec sprint
45 sec rest
45 sec sprint
45 sec rest
45 sec sprint
1 min 15 sec rest
60 sec sprint
60 sec rest
60 sec sprint
60 sec rest
90 second sprint...oh this part sux!!!
60 sec rest
60 sec sprint
45 sec rest
45 sec sprint
30 sec rest
30 sec sprint
3-5 min cool down

My total exercise time was 47:34 today. I was in the zone 7:44. My HR limits were 127-147, and my average HR was 124. My KCAL/Fat was 451/40%. Tonight I decided to do a free meal, so we went out to McDonalds and I had a quarter pounder with cheese value meal, a med milk shake and an apple pie...talk about some serious calories. I took in almost 3,000 today, whereas normally I'm at about 1900. I notice the program did adjust my calories up slightly for next week's menu. I must say I'm pleased at the improvements I've made since I've started. I look forward to the next three weeks because I know I'll see my bodyfat drop another one to two percent. I've never seen the scale go below 14.9% if my memory serves me correctly, so we shall see. That in itself would be a huge accomplishment for me.

15 Jan 06 Day 21 of "the Abs Diet"

Today is a rest day...no strenuous exercise. I went grocery shopping this afternoon and stocked up on my menu items for this coming week. I just had flank steak on the grill, and now having my usual cup of after dinner coffee. I watched the 2hr Extreme Makeover show, now Desperate Housewives is on.

Happy Martin Luther King day to everyone tomorrow. I'll be hitting the gym tomorrow afternoon

Day 22 of "the Abs Diet"

Reflecting back 20 years ago on 16 Jan 1986...I boarded an airplane at Harrisburg, Pa, and departed for Lackland AFB, Tx. for 6 weeks of Air Force Basic Training. I've officially reached retirement at the ripe age of 39. How time flys.

I had a good weightlifting workout this afternoon. I went in the sauna afterwards for 10 minutes or so, then showered at the gym. Tomorrow is an easy day, just have to focus on eating right.

18 Jan Day 24 on "the Abs Diet"

Okay, ever since my cheat meal a few days ago (McDonalds), the scale was jumping around between 183-184 lbs, and I must admit I felt a small bit of frustration that it moved up from 182 lbs. I even changed the battery in the scale because I thought it was screwing up. Then tonight before the dinner meal, I checked in at 181 lbs, and I kept getting on and off making sure it was accurate. This is the lowest body weight I've seen in a long time. My bodyfat was 16.4, BMI 26.7, still on the high side, but moving in the right direction. I had a good workout today, but may have left something on the table. I hit all of my goals except for dumbell kickbacks. I must admit that 35 pounders for 10 reps felt a bit heavy for me, so I stopped at 8 reps.

20 Jan 06 and still kickin' with "the Abs Diet Online"
Day 26

Today's workout seemed a bit insane. The program has some serious challenges awaiting me on Fridays it seems. For example, bicep barbell curls with 105 pounds for 15 reps...NOT! I was done after 6 reps. Or 55 pound dumbell presses for shoulders for 15 reps. I think I hit 10 or 12 reps. And this is while only taking 30 seconds MAX between exercises. I was able to hit 15 reps on quite a few of the exercises...for instance, wide-grip front pulldowns at 175 lbs for 15 reps. I logged in my actual results, so hopefully the program will sense my weaker areas and compensate. My diet has been by the book for the past 26 days, and I weighed in at 182 lbs this evening. The diet consistency is definitely key. I believe that I know how to exercise properly, with proper form, but the eating thing really needs to be spelled out on paper for me to follow. It also takes a little willpower not to cheat more than one meal a week, but if you want to get a six pack and be healthy bad enough, I find that it hasn't been too awfully difficult. Tomorrow will be a quick Ab workout, usually no more than 5-10 minutes, but intense with no rest. Then I'll do Pyramid HIIT for 20 minutes. One area of improvement that I need to work on is drinking more water throughout the day.

Have a safe weekend everyone.

21 Jan 06 Day 27 on "the Abs Diet"

This morning I stayed in bed a little longer than usual...9:00 am, but it is my first day off in 2 weeks. I had a productive morning at the fitness center. I warmed up for 5 minutes on the upright stationary bike, then immediately performed the required Ab exercises without resting, then I HIIT it for 20 minutes on the elliptical trainer. Now I'm having a healthy chicken salad with lots of goodies like sliced almonds and green onion, green pepper, olive oil, ect. My weight was 183 upon getting out of bed today. The sauna at the fitness center is closed along with the steam room. I'd like to use this after my workouts. Anyhow, I'm not sure what I'm going to do this afternoon...probably just relax, surf the net, read a book...something. Last night I watched "The Man" which was good for a few laughs.

22 Jan 06 Day 28 of "the Abs Diet"

Today is Sunday and it's called Easy Ride, which basically is a day of rest. I woke up and was out of 1% milk, so I had a NytroPro 40 with water and a cup of frozen raspberries in my blender. I didn't drink it all, so I figure about 250 calories. I just finished my mid morning snack...10 ounces of lowfat vanilla yogurt with 1 cup of strawberries. After my lunch, I've got to go grocery shopping for next week's menu. I've already printed out my shopping list and everything for next week's eating and workout plan. This is really helpful for me to have everything spelled out on paper. I weighed 183 this morning, so I'm staying pretty consistent lately at that weight. I noticed my daily calories had bumped up from the origional 1800-1900 to 2100, so maybe the program sensed that I was losing too quickly and adjusted. The plan is about one pound and a quarter fat loss per week. I'm still sitting good at a 5 pound loss since I started 28 days ago. My target weight is 175 and I want to reach 10% bodyfat by March. One pound a week means in 8 weeks I could reach my goal. I feel great and very productive with my new way of eating. I need to remember to drink more water and less coffee, and to give it my all in the gym, really tensing the working muscles and strive for a higher level of performance during each and every workout. It's about being healthy and fit for life so I can enjoy retirement in my later years.

23 Jan 06 Day 29 of "the Abs Diet"

Okay, not to sound like I'm hung up on the scale readings, but this morning I weighed 184, then tonight I weighed 181. Weird. The online program says to weigh in often to so it can calculate caloric/nutrient requirements based on goals. I'm probably driving it nuts. My graph was in a steady decline, and now it appears my body recognizes something different is going on and is trying to correct, so the graph is a little more bouncy...interesting, but not sure if it means anything or not.

This afternoon was a good workout. I was a bit annoyed at this one gym patron. I'm basically doing circuit training and leg extensions were next. Here sits this guy who I swear either dozed off or was watching the TV on the wall above him and misplaced the piece of workout machinery for a lounge chair. I was almost ready to say excuse me, but opted to come back to that exercise later and let him sleep.

I'm sitting here enjoying a nice piece of flank steak with some sliced baby carrots and broccoli. Tomorrow is a brisk walk for 45 minutes.

I almost forgot the other big news of the day. There is a special duty assignment at Hickam AFB Hawaii that I'm seriously thinking about applying for. I've never been there. Anyone have any thoughts...should I go for it? I'm looking for a sign I suppose. Quite honestly, I've had enough Hurricanes and looking for a change of pace...volcanos maybe??

24 Jan 06 Day 30 of "the Abs Diet"

I've survived 30 days of eating clean and celebrated tonight with a Firehouse Hook and Ladder, salt and vinegar chips, two oreo cookies and a cup of Breyers carb smart chocolate ice cream (cheat meal). One meal a week I eat whatever I want and then I get right back on track. I weighed 182 tonight and feel good about my progress after 30 days. I washed my MACh 1 tonight, and now it's about time to get some rest. Tomorrow will be a great day at the gym...I'll focus and hit it hard.

Damn man your pics look great. That abs diet seems to really be doing it for you. As for Hawaii, I would go for it. Good change from Hurlburt Field, and now that you have the beach body look, Hawaii is the place to be!!! I might have to leave Travis next year and join you.

25 Jan 06 Day 31 of "the Abs Diet"

179 lbs tonight before dinner, and since I'm among friends, and since it's my journal, it was after a visit to the bathroom :D But hey, I know that I didn't lose 3 pounds in the bathroom!

My daily caloric intake is averaging between 2100-2200, up from the 1800 to 1900 when I first started. The biggest benefit of the online program has been the daily menu plan (with recipes) that I printed out, along with a weekly grocery list. I enjoy the workouts too because they keep you moving...no standing around. It mixes things up too; for example, Monday I was doing barbell squats and bench press, whereas today the exercises were performed with dumbbells. I forgot that I went in the sauna before I showered for 10 minutes, so that may have contributed to my weight change.

Robert's watching the Dukes of Hazzard and I'm sitting here enjoying the AC/DC background music, also enjoying a cup of coffee after my 6 oz sirloin steak, sweet potato, and corn. Work is busy and life is good. Now let me go roam the site and see what the latest topics are.

PS...Thanks Mike...stay safe and get back to the USA soonest!

26 Jan 06 Day 32 of "the Abs Diet"

180 lbs this morning and tonight :jumping:
I walked tonight for 40 minutes, then swept the curb area around the house. I ate good again today, and looking forward to my Abs Diet Parfait here in a few minutes. Low Fat chocolate ice cream with sliced almonds and frozen strawberries...:drool:
Tomorrow is a serious day of concentrated lifting. High reps (15), minimum rest, and very challenging amounts of weight :bb: I gotta get mean :bang: and bang those reps out.

Oh, my bodyfat was 15.5, and my BMI is slowly coming down...26.6. My abdomen measured 34.5 inches at the widest part and my waist was 33 inches. I can definitely see and feel improvement in the love handle area...shrink baby, shrink! I have no complaints about following this program online. The eating plan has really helped keep me disciplined and eating the correct amount of calories and making sure I get some of the so called "powerfoods" each day.

27 Jan 06 Day 33 of "the Abs Diet"

Well we all have our good days and our not so good days I suppose. I don't know if it's the pollen in the air, allergies, or a sinus cold, but today I had minimal energy in the gym, my throat was dry and I just felt lousy. I wanted to throw in the towel halfway through my workout, but I told myself "don't quit" and I trudged on. It was a grueling workout too. For example, 205 lb wide grip pulldowns for 15 reps. 85 lb dumbell squats, 15 reps. Everything was 15 reps and heavy as *^#! Couple that with feeling like crap and I wasn't nearly as effective as I wanted to be today in the gym. But tomorrow is another day. If I'm feeling up to it, I'll perform my ab exercises, then do 20 minutes of HIIT.

28 Jan 06 Day 34 of "the Abs Diet"

I spent most of the morning doing taxes with TurboTax. It's free for the military through Military One Source, so that was good. It was quite beneficial, at least for tax purposes, spending 3 months in a combat zone last year. I haven't left the house today for my exercise. Tonight I'm making a recipe called Faux Chicken. It says to put wheat flake cereal in a plastic ziplock bag, then beat the crap out of it, mix it with an egg to make some sort of chicken coating. I guess we shall see how that turns out.
I weighed 180 lbs tonight, 15.5% body fat, 26.6 BMI. I chose not to go to the gym because of this head cold or whatever it is. Rest is important I figure.

29 Jan 06 Day 35 of "the Abs Diet"

I got my grocery shopping completed today, plus I puchased a food processor. I never owned one and don't have a clue, so any advice would be greatly appreciated. I have some bell peppers and carrots I want to practice with, but first I need to read the instructions.

I also bought a new pair of Levi jeans and two sleeveless workout t-shirts. I'm looking forward to tomorrow's workout. Heck, I wish that I could go hit the weights right now. I am well rested after a good weekend of doing a whole lot of nothing :nod: Well, it's time for my evening snack...1 cup cottage cheese and sliced peaches. See ya tomorrow.

30 Jan 06 Day 36 of "the Abs Diet"

Well if ever there was a typical Monday, today was it. People missing appointments after I reminded the supervisor last week to make sure they were reminded, then even calling them this morning 30 minutes prior. The only other thing that I could have done was hold their hand and wiped their arse. Quality Assurance is finding discrepancies and the leadership wants it fixed like yesterday. Besides that, just another day at the office.

I weighed in at 181 lbs, 15.4% body fat, 26.6 BMI tonight. I had a good workout; not great, but good. Barbbells were the name of the game today and the amount of weight was challenging, but not overkill like Fridays normally are. I had a clean day of eating...just had some grilled fish, green beans, and rye bread for my dinner meal. Daily calorie range is averaging between 2100-2200, so hopefully I'll continue shrinking my fat cells. I sat in the sauna for 5-10 minutes tonight and believe my arms may be starting to show a little more vascularity.

Tomorrow is a brisk walk day for 45 minutes. I'm going to focus at work tomorrow and try to make some changes in a positive direction. I cannot tolerate ignorance when it comes to simple responsibilities. Sometimes you have to drop the BIG hammer.

31 Jan 06 Day 37 of "the Abs Diet"

180 lbs tonight. A much better day at work today. Another clean day of eating. I especially enjoyed the flank steak cooked in the crockpot with peppercorn and red wine this evening...quite tasty. I walked/jogged this evening for 40 minutes at a brisk pace. Overall a productive day. Tomorrow will be a focused day of lifting. Now time to listen to my Commander in Chief...salute.

1 Feb 06 Day 38 of "the Abs Diet"
181 lbs this evening. I worked out like a banshee today and didn't leave much on the table. I was losing water like a wild man and was slightly suprised I didn't check in below 180 lbs tonight. The weights felt good...challenging to say the least. 80 pounders for 12 of reps dumbbell squats, then immediately to chest with the same 80 pounders for 10 reps. 50 pound dumbbell upright rows felt challenging, and then there was those darn 35 pound dumbbell kickbacks that kick my :moon: I curled 55 pounders, but couldn't quite get 10 quality reps with each arm, but I got very close to max failure. Now I'm doing my normal ritual of having my cup of after dinner coffee. I need to start adding these extra 70 calories or so for creamer that I take in daily. Tonight I'm allowed to have my favorite snack...the abs diet sundae parfait. Can you say 4 oz. Breyers All Natural Lite chocolate ice cream, 1 Tbsp slivered almonds, 1/4 cup sliced strawberries :drool:

3 Feb 06 Day 40 of "the Abs Diet"

Body fat down to 14.8% tonight, but my weight bumped up to 184 lbs :eek: Last night was a cheat meal and man did I ever take advantage of that sucker. We went to Ruby Tuesdays and I had a Julius Cheezer Burger, french fries, a salad bar, 2 diet cokes, and finished with a Blondie dessert split with the wife. Now that's a cheat meal. I worked out today and I left the workout play mind games with me. It's crazy because on Fridays, the programed weight amount is the highest along with the reps. For example, 275 pound squats for 15 reps wasn't happening. But I did knock out 10 reps. And 155 lbs/15 reps for seated barbell press...I'm not quite that strong, although I did knock out a handful of reps. Tomorrow I'm scheduled for Abs and HIIT. See ya later.

4 Feb 06 Day 41 of "the Abs Diet"
Not suprisingly, this program has adjusted my day caloric intake back down to 1800-1900 daily. I was stagnating around 180 to 183 pounds at 2100-2200 calories. I also hadn't been reporting my daily coffee creamer intake which probably adds up to an additional 70-100 calories per day, or up to an additional 500 or so calories per week! This is unacceptable and I need to become slightly more disciplined. More water! It is 10 am, and I'm going to drive on base to the fitness center and work my abs, then hit the track for some HIIT. I just need to ask someone how far 1/8 and 1/4 miles are on the track for my sprint distances. I want to then hit the sauna for 10-15 minutes afterwards. I have a little ache in my right arm in the lower bicep area from yesterdays workout. Nothing too bad, but I must have twisted it wrong or moved incorrectly and strained it a bit. Probably those 100 pound dumbbell squats.

Lets get busy. :guitar: Rock on!

4 Feb 06 Day 41 of "the Abs Diet"...Take Two

I went to the fitness center and hit my Abs for 5 different sets X 2, then I went outside and hit the track. After a 5 minute light jog, I sprinted 1/8 of a mile, or 1/2 lap, then walked for one minute. I did this twice, then did 1/4 mile sprints, or 1 full lap 3 times. The wind was blowing so hard on the one side of the track that it added to the intensity. I then proceeded to the sauna for 15 minutes of pure relaxation. I came home and weighed in at 181. I just finished my all natural peanut butter and banana sandwich and just now working on my mixed berry salad which includes a 1/4 cup of blueberries, backberries, and raspberries. Overall I'm pleased with my effort today.

6 Feb 06 Day 43 of "the Abs Diet"
180 lbs tonight and I'm starting a week of slightly reduced caloric intake aiming for 175 lbs (Overall 13 lb fat loss goal). I had an effective workout today. The weights felt good, although I still can feel a little strain in my right arm around the elbow joint area during standing barbell curls. I focused on keeping everything tight and knocked out 10 reps of 95 pounds for 2 sets with no problem. Mondays are normally barbell exercises, Wednesdays are dumbbells, and Fridays are a combination of both.

I'm attending a conference for the next two days off-base in reference to the CV-22 program. Tomorrow is a day of brisk walking for 45 minutes.

8 Feb 06 Day 45 of "the Abs Diet"

Well here it is day 45 and I believe I've made good progress, especially by doing what John Stone spoke of today regarding meal planning. It takes a lot of discipline, but I think its worth it. The weekly meal plan with recipes from the website helped me drop 8 pounds since Christmas. It is all in the amount of calories and type of foods I've ate. This is really the first time I've closely followed a plan for eating my meals. I can't wait to see what's in store for the next 45 days! I'll reach 175 pounds and tighten up my lower abs. I'm getting a lot stronger and feel blessed every day for good health.

9 Feb 06 Day 46 of "the Abs Diet"
I used today for my once a week cheat meal. Marita made spaghetti and I had a couple servings tonight. Tomorrow is a down day, but I'll be going on base to the fitness center for an aggressive weightlifting session. I'll need to stay focused and concentrate on stressing the muscle group being worked. Since the weights will be heavy, I'll also need to keep my abs tight during the movements. We just watched "Must Love Dogs"...kind of a girl flick. I should know something about my Special Duty status by 15 Mar or sooner. My tax return is supposed to be deposited by tomorrow...not there yet. I like the note the IRS puts in fine print...deposit date is not guaranteed. I spoke to my financial advisor today about my investments. After the State of the Union address, nanotechnology and hybrid cars looks pretty good.

10 Feb 06 Day 47 of "the Abs Diet"

I checked in at 180lbs this morning, averaging a 1lb weight loss for the week which is right on target. More importantly, my waist at the smallest point measured 32.5 and my abdomen 33.5 inches. I've just finished my mid-morning snack of 1% cottage cheese with blueberries and now I'm going to get ready to drive to the gym. Again, I am fairly pleased with my results over the past 7 weeks. The real key has been the reduced calorie intake and much healthier food choices that are spelled out for me in a daily/weekly menu. The one time a week cheat meal seems to be working also. I expected to be a bit heavier this morning after the pasta last night. I also mesured my body fat/BMI this morning and it was 14.9/26.6. Anytime I see numbers below 15%, I feel like I'm doing the right things and moving in the right direction.

10 Feb 06 Day 47 of "the Abs Diet" Part 2

Man, Friday's workout is just brutal. It is like backwards thinking. Normally you do low reps with heavy weight, but not on Fridays with this program. For example, squatting for 15 reps using 95 pound dumbbells, resting for 30 seconds, then knocking out dumbbell chest with 90 pounders for 15 reps. Talk about mind games. I don't consider myself a wimp, but this workout really makes me want to just throw in the towel halfway through. I actually did pretty good, except for standing barbbell curls. I'm still having a little soreness in my right arm, lower bicep, so I stopped at 6 reps using 100 pounds. I don't want to aggrivate it. I spent 15 minutes relaxing in the sauna afterwards, came home and ate my cow tippers for lunch and had a cup of coffee since I had none with my breakfast smoothie. I also had a nice snack of 6 oz vanilla yogurt with 1 cup of red raspberries. Tonight I'm grilling some chicken breasts with Jerrys rice and green beans. Well let me go browse the site to see what everyone has been up to.

Reviewing my journal makes me feel pretty good about my progress. I have actually exceeded my expectations by reaching the goals I set back on 10 Dec 1 month early. I must remember that patience and slow, steady progress is what its all about. On 10 Dec 05, I was 187 lbs, 17.5% body fat, with a 35-36 inch abdomen and 34 inch waist. Now that I have a spelled out eating plan, I've been able to lose 7-8 lbs and over 2% body fat. My love handles are slowly shrinking because my abdomen measurement is down to 33.5 inches, a full 1.5-2 inch loss from 2 months ago. I know if I continue these new habits, I'll be able to tighten up my lower ab region and continue to build strength and stamina. Tomorrow is a day of HIIT. I'll do two 1/8 mile sprints, resting 1 minute in between, then do three 1/4 mile sprints, resting two minutes in between. I'll also hit my abs tomorrow.

I'm still shooting for 175 lbs within the next 5 weeks or so, but the weight loss isn't as important as losing the layer of fat around my midsection. I want to see my bodyfat/BMI continue to slowly drop until I can see and feel my abs without that top layer preventing them from popping through.

Last night while surfing the Virtual Military Personnel website, I came across my data verification brief, and to my suprise, it shows an assignment action number with a report no later than date of 31 Oct. It also mentioned an Inter Cmd Assignment. Now I'm not one to jump the gun or get my hopes up, but it appears I may be locked into the special duty assignment that I applied for at Hickam AFB, Hawaii! :claphigh: I should know something for sure no later than 15 Mar. Wow, I didn't really expect it to happen. Man, I love the Air Force. The opportunities I've been afforded have been simply awesome.

My right arm is definitely aching a little after yesterday's brutal workout. I'm debating if I should take a week off since I haven't taken any time off in quite a while (at least 8 weeks) and let my arm rest. It was a windy, rainy night last night and a good morning to sleep in. I think I'll read some of my book, "Top Performance" by Zig Ziglar this afternoon. It's just me and Robert today...a man's day, and I don't know what we should get in to.

12 Feb 06 Day 49 of "the Abs Diet"

Aloha. Well, I can pretty much say it's official...we are going to Hawaii, not for vacation, but to live for 3 years :claphigh: Last night I decided to call the 24 hour 1-800 number to the Air Force Personnel Center, and received confirmation that I was selected on 9 Feb for an assignment to Hickam AFB, Hawaii with a 31 Oct report no later than date. We are excited and have called pretty much all of our family and friends letting them know they will have to come visit :jumping: My mom didn't sound real happy because she would like it if we lived closer to her in PA, but if that is meant to be it will happen someday. I consider this an opportunity of a lifetime. My son is getting to see so much more than I ever did growing up. I know that moving can be stressful, but I'll keep a positive attitude through it all. If nothing else, it's a good way to do some serious house cleaning!

This morning was down right cold for Florida. I went to the track at 0900, and warmed up (yeah right) for two laps, then performed two 1/8mile sprints resting 1 minute in between, then performed three 1/4 mile sprints, resting 2 minutes in between. The past two HIIT sessions that I've performed outside have been cold and very windy almost making me want to take it back inside. Nahh...it will make me tougher I figure.
EXE. TIME: 21:11 (Includes warmup/cooldown)
IN ZONE: 6:43
HR LIMITS: 145-165
HR AVERAGE: 149
KCAL/FAT: 256/35%
I followed this up with abs...medicine ball tosses, knee tucks, medicine ball rotations, hyperextensions I and III. I then did some light stretching and relaxed in the sauna for 12 minutes. Afterwards, I went to the Commissary and puchased grocery items for this weeks menu. My afternoon snack was one of my favorites...Breyers light vanilla ice cream with a spoon of peanut butter :drool: This afternoon is a day of relaxing with the laptop or a good book. I may watch the Bud Shootout since it was postponed until today due to rain at Daytona.
I'm still debating whether or not to take a week off. I know my arm needs some R&R. A week break might be just what I need. Well if anyone has lived in Hawaii and have any tips, where to live, not live, ect, please feel free to drop me a line.

13 Feb 06 Day 50 of "the Abs Diet"

Can you say 179 lbs? :claphigh: That's a 9 lb change in 50 days of following this program to a "t". I had to get on and off the scale a few times tonight just to make sure it was for real. I haven't been below 180 lbs consistantly since...hmmm...my early 20's maybe. 175 lbs is well within my reach. But most importantly, I want to continue to lose that stubborn layer of bodyfat covering my lower abs/back/obliques while maintaining muscle mass. I've decided to take this week off from the gym. I realized that the program I was doing was recommended for 6 weeks only, so I've exceeded that, so I deserve a needed break. I've chosen a new profile which generated a new workout to begin on 20 Feb, and it looks a lot more like a 3 day split bodybuilding workout. A much needed break from the circuit-style training. It will also include 30 minute cardio sessions 3 times a week, alternating between outdoor running, eliptical trainer, and stationary bike. My menu plan is keeping me at approximately 1850 calories, 6 meals per day. By the end of this week, I should be maintaining 178-179 lbs and I'm hoping my bodyfat falls in the 14-15% range. I'm very pleased thus far with how I feel and know that I'm getting closer to my goal each day....10% bodyfat.

15 Feb 06 Day 52 of "the Abs Diet"

Well I almost had to laugh at what John considers a cheat meal. I took Marita out last night and had my cheat meal also, but it was a cheat meal. I overshot my daily calories by about 500 calories. My arm feels back to 100%, so I'm really glad I took this week off. Next Monday I'll start a new workout routine which will be a lot more traditional bodybulding style rather than circuit style, and I'm looking forward to that. I also weighed a tad bit more today, but only about 2 pounds. I'm sure it's water due to sodium content. Today started out with a random urinalysis test...gotta love that kind of fun. The observer made me cringe when he told me about having people actually do #2 in front of him :eek: I got a few papers signed today at the clinic for my assignment to Hawaii. All is well.

16 Feb 06 Day 53 of "the Abs Diet"
I just finished my evening snack of oatmeal with water and 3/4 cup 1% milk. A fairly uneventful day. I weighed 180 tonight...still slowly coming down from my cheat meal on Valentines day. It is going to be a 3 day weekend to celebrate President's Day, and I have no plans. I'm ready for Monday so I can get back into the gym. My arm feels back to 100%.

17 Feb 06 Day 54 of "the Abs Diet"
179 lbs today, 15% bodyfat, 26.4 BMI. Another fairly clean day of eating. I had a going away luncheon for a coworker and it was at Long Horn Steakhouse and I had a Sonama salad. I used the technique of dipping my fork in the salad dressing instead of pouring it on the salad. It worked quite well. Tomorrow is Saturday and the entire squadron has to report in at 0800 for a briefing. Well, I think I'll go to bed now...it's almost 2200.

18 Feb 06 Day 55 of "the Abs Diet"
178 lbs this morning. Went to the grocery store today and stocked up for next weeks meals. Just finished my afternoon snack...a couple slices of roast beef and a couple kiwi fruits. It has been a good to take a break this week, but I'm excited about getting back to the gym Monday and start my new routine.

19 Feb 06 Day 56 of "the Abs Diet"
178 lbs, 14.9% body fat, 26.3 BMI this morning. My meal plan has automatically decreased my calories for this week to 1,600-1,700 a day. Well, my wife is sick of hearing me tell her my weight each day...not getting a lot of support from her, but that's okay. I don't think she understands the discipline required to eat clean, and even if she does, she says she is tired of hearing me mention it. Had a great night's sleep last night and slept in a little longer than usual. All the blankets and sheets were washed and fresh, so maybe that had something to do with it. Today will be a day of relaxation, watching the Daytona 500, and being a couch potato.

20 Feb 06 Day 57 of "the Abs Diet"
14.5% body fat, 26.3 BMI following my workout today after a 1 week break. This is the lowest I've been able to get my body fat since I've began keeping track of it, so I must be doing something right. That is a 3% drop from back around Christmas. Today, my scheduled workout seemed to fly by, and I liked the change from the circuit style. Here is what todays workout consisted of...

Knee Tucks 15 reps/3 sets
Crunches 20 reps/3 sets
Bench Press 170 lbs/8 reps/3 sets
Dumbbell Flys 40 lbs/12 reps/2 sets
Seated cable rows 130 lbs/8 reps/3 sets
Wide Grip Pulldowns 115/11 reps/2 sets
Machine Low Back Extensions 130 lbs/10 reps/1 set

From 10 Dec 05...
AGE: 39
HEIGHT: 69
WEIGHT: 187
FAT: 17.5
BMI: 27.6
POLAR FITNESS TEST: 50 (Very Good Category)
WAIST: 35
ABDOMEN: 36

From 20 Feb 06...
AGE: 39
HEIGHT: 69
WEIGHT: 178
FAT: 14.5
BMI: 26.3
POLAR FITNESS TEST: Didn't measure
WAIST: 32
ABDOMEN: 33.5


Short and sweet, but I felt like I got a good pump. I stretched before and after, then sat in the sauna for about 12 minutes while eating my snack of almonds/raisins. I can definitely feel the difference around my waist since I changed the way I eat. Again, I'm very pleased with my progress in striving for 10% body fat. I'll get there.

22 Feb 06 Day 59 of "the Abs Diet"

Machine Shoulder Press
130 lbs X 8 reps X 3 sets

Barbell Upright Rows
70 lbs X 8 reps X 3 sets

Skullcrushers
70 lbs X 8 reps X 3 sets

Knee Tucks
15 reps X 6 sets

Crunches
20 reps X 6 sets

Yesterday I ran outside for 30 minutes and tomorrow I'm going to do the elliptical trainer for 30 minutes. I had a good day of eating and maintained my lower calories today...just about 1,700. Tomorrow night is the Annual Awards Banquet. I'll spend some of the day helping to set up, then enjoy a good meal tomorrow night. This lower calorie deficit isn't easy for me.

25 Feb 06 Day 62 of "the Abs Diet"

Last night I weighed in at 177 lbs. My body fat percentage is now staying within the 14s, and my BMI will soon be dropping below 26. I really like this new workout regime...short and sweet. Last night was a quick abs, legs, and bi's workout...

Knee Tucks
15 reps X 3 sets

Crunches
20 reps X 3 sets

Barbbell Lunges
60 lbs X 10 reps X 3 sets

Lying Leg Curls
55 lbs X 13 reps X 3 sets

Donkey Calf Raises
240 lbs X 10 reps (1 set)

Standing Bicep Curls
75 lbs X 10 reps X 3 sets

Minimum rest between sets made this workout fly by. I'll be slowly increasing the weight amounts next week for each exercise and I'm going to do this consistantly for 6 weeks, then design another workout routine. I didn't log in Thursday due to the annual awards banquet that turned out really good, but I did perform 30 minutes on the elliptical trainer in the afternoon on level 16 if I remember correctly. I was pretty much hovering in the fat burning range and not the cardio range based on my age/heart rate...

EXE. TIME: 30 MINUTES
IN ZONE: 9 MINUTES
HR LIMITS: 145-165
AVERAGE: 131
KCAL/FAT: 334/50%

I enjoy the 2 days a week cardio and 3 days weightlifting. My calories bumped back up for this coming week to about 2,000 per day. My abdomen measurement was 33.25 inches this morning and my waist was 32 inches. Last night was a cheat meal because we went to a friends house for a Pampered Chef party. The theme was Mexican and it was quite delicious. I also splurged a little and had a Coors Lite beer. We purchased a 5 piece set of the new Autograph Series pots/pans by DuPont. A bit pricey, but very high quality and guaranteed for life. I slept in until 10:20 this morning...not sure whats up with that, but I've already had my morning shake and snack and will eat lunch at 1300 so I'm not way off track today. I must work on the letters of appreciation for the people who worked to make the awards banquet such a success.

26 Feb 06 Day 63 of "the Abs Diet"

A relaxing weekend (sort of) and I stuck to my diet, although I did eat one Hershey Kiss (dark chocolate) earlier this afternoon (high in antioxidants) :tu: Now I'm just hanging out on the couch watching the NASCAR race from California and for some reason the signal keeps cutting out. I'm waiting on a tenderloin roast to get done on the grill. Tomorrow Marita is taking the Explorer into the shop to get a little maintenance done, so it will be a busy Monday.

27 Feb 06 Day 64 of "the Abs Diet"
178 lbs tonight after my workout and about 10 minutes in the sauna. I had a cheat meal for lunch because I went out to eat with a retired co-worker. We did Backyard Burgers and I enjoyed it. I had an effective workout today working my abs, chest, and back. Short but just enough to hit the muscles really good. I went up in weight on all exercises by 5 pounds. Tomorrow is cardio on the elliptical trainer for 30 minutes.

28 Feb 06 Day 65 of "the Abs Diet"

Journal entry from back in Dec 05...

"My specific goals are to lose 2 inches from my waist (33 inches), get my body weight down to a solid 181 pounds or 82 kg, and get my body fat % down to 15% or lower by 10 Mar 06."

I'm pleased to say I've reached/exceeded this goal through proper eating...much healthier food choices...six smaller meals every day with one cheat meal a week, exercising and resting. I'm wanting to focus on my body fat percentage now. It is averaging in the 15% range, and I want to get into the 12s while preserving muscle. I'm a bit confused on how to lose body fat percentage without losing actual body weight. I'm pretty sure I don't want to drop below 170 lbs. Tonight I weighed 177...a nice drop from back when I was seeing close to 190 on the scale. I really think the $29.95 I spent for this online program was one of the best investments I ever made. I know the change is mainly due to controlling my calories, but printing out my meals with recipes is a BIG help for me. If I have a plan in writing, I can stick to it I've found. If nothing else, I've learned how important it is to pay close attention to what you stick in your mouth.

Hey Devery,

just a quick one. Awesome news on the whole Hawaii thing. :jumping: Sounds awesome.

And HUGE congrats on 177. I know you went back up to 178, but hey - even that's only 3lbs from your goal right?

How come you're using BMI? Is it for the sake of the army? You must know it's pretty useless cos it doesn't take muscle v fat into consideration?

I agree the BMI isn't that reliable on my Omron BF analyzer, but since it shows up on the screen when I measure my BF, I've tracked it along with my BF. Just another tool to keep me motivated I guess, especially when it is dropping. I've noticed my weight has been fluctuating between 177-180 depending on the time of day. I feel good and can tell I've lost some bulk around my waist, especially the lower back area.

Todays simple workout...

Machine Shoulder Press 130 lbs X 8 reps X 3 sets

Barbbell Upright Rows 75 lbs X 8 X 2 sets

Triceps Skullcrushers 75 lbs X 8 X 3 sets

Knee Tucks 15 reps X 3 sets

Crunches 20 reps X 3 sets

I kept my rest between sets to no more than 60 seconds...20 seconds between ab sets. Just as I finished my workout and was going to stretch, the fire alarm sounded.

I must and will start studying my PFE each day to prepare for WAPS testing. I should have my hard copy orders for Hickam within 2 weeks.

02 Mar 06 Day 67 of "the Abs Diet"
Today was a 30 minute ride on the upright stationary bike. I weighed 179 tonight and have had a great week at work thus far. I got a lot accomplished. Tomorrow will be a quick but focused leg and bicep workout...barbbell lunges and barbbell curls will make up the majority of my planned workout.

03 Mar 06 Day 68 of "the Abs Diet"

176 lbs, 13.9% body fat tonight :claphigh: I've finally broke the 14% barrier and saw 176 for the first time in years...I'm amazed. Todays workout was good...

Knee Tucks: 6 sets X 15 reps (20 seconds rest between sets)
Crunches: 6 sets X 20 sets (20 seconds rest between sets)
Barbbell Lunges: 65 lbs X 10 X 3 sets
Lying Leg Curls: 60 lbs X 12 X 3 sets
Donkey Calf Raises: 250 lbs X 8 reps X 3 sets
Barbbell Bicep Curls: 80 lbs X 8 X 3 sets

I received a free sample of Gakic in the mail today. Anyone ever tried this? 8 capsules for one serving kinda seems excessive. The prices of some of these wonder supplements are crazy. I think I'm in the wrong business :doh:

03 Mar 06 Day 68 of "the Abs Diet"

176 lbs, 13.9% body fat tonight :claphigh: I've finally broke the 14% barrier and saw 176 for the first time in years...I'm amazed. Todays workout was good...
Hey, we've swapped over. You're now lighter than me! Great work.:tu:

I received a free sample of Gakic in the mail today. Anyone ever tried this? 8 capsules for one serving kinda seems excessive. The prices of some of these wonder supplements are crazy. I think I'm in the wrong business :doh:Never even heard of this.

Sunday morning and I slept in again like I did yesterday until almost 0930. Yesterday I washed my car which needed it bad, and got some good study time in last night. I typed out areas I felt are important into my own words and will continue to do this up until my test date. I called USAA about the Movers Advantage Program and scheduled a call back in June to put the house on the market. We may go for a walk on the beach later today.

05 Mar 06 Day 70 of "the Abs Diet"


I weighed in tonight before my shower at 175 lbs. Body fat was 13.7% and BMI was 28.6. I had a very late lunch (tossed kidney bean salad) and I missed my afternoon snack. I have chicken breasts on the grill right now with brocolli and a sweet potato in the microwave. I got a lot done today...rotated the tires on the Mustang, studied, raked some of the dead grass out of the yard, cleaned the inside of my car and the Explorer. Looking forward to a great week at work, to include great workouts at the fitness center and eating clean all week.

09 Mar 06 Day 74 of "the Abs Diet"

A good week thus far of sticking to my eating plan. This plan in writing (with easy recipes) has been the key for me to lose an average of 10 lbs and 3% bodyfat. I weighed 176 lbs, 14% tonight. I'm pleased with my actual body weight now, and going to focus in on that bodyfat. I'm doing two 30 minute cardio sessions per week and will see how this works out for the next several weeks. After my next 1 week break, I'll adjust my cardio, if necessary. I don't want to drop my daily calories below 1,800...I just get too hungry, then get that terrible urge to snack. I must take some pics this weekend. I definitely feel better and notice my clothes fitting much better and more comfortable around the waist. Man, I was getting fat and didn't even realize it, or at least didn't want to admit it.

11 Mar 06 Day 76 of "the Abs Diet"

A good week of eating and exercising. I ended the week at 176 lbs, 14% BF on the Omron Analyzer. I also lost 1/4 inch from my abdomen measurement, so I'm now at 33 inches (abdomen) with a 32 inch waist. My meals this coming week are keeping my calories on average about 2,050 per day.

12 Mar 06 Day 77 of "the Abs Diet"

I cheated last night and had four pieces of pepperoni pizza (DiJorno's Rising Crust type) and man it tasted salty. I felt kind of miserable during and afterwards for some reason. But I still weighed in at 176 lbs this morning and I'm back on track today. It is a beautiful day outside, the grass is really starting to turn green, and I'm sitting here getting some quality studying in for Chief Master Sergeant. I'm reading a section, then typing out main points in Word. It seems if I involve more than one of my senses, I can remember the material much better. I'm currently studying the chapter on communicating and staff level communication. I'm debating on whether or not I should grocery shopping today. I'm really not in the mood for it and believe I still have a good stock of supplies for this coming week.

:bb:

15 Mar 06 Day 80 of "the Abs Diet"

175 lbs, 13.9% BF, 25.8 BMI tonight before dinner. I've been modifying a few of my meals since I'm becoming familiar with the calories of certain foods that I eat regularly. Lunch was a cheat meal today...Lenny's Turkey Sub and Jalepeno chips. That smal bag of chips was 240 calories, so adjusted by skipping my cottage cheese snack. My workouts are going great and work is good too. Heck, life is good, what else can I say.

I've been following your journal for some time now, especially since you started the Abs diet. I've read the book, and "loosely" follow some of the guidelines, so your journal is very interesting to me. You are doing very well on the program -- keep up the great work!

I've been following your journal for some time now, especially since you started the Abs diet. I've read the book, and "loosely" follow some of the guidelines, so your journal is very interesting to me. You are doing very well on the program -- keep up the great work!

17 Mar 06 Day 82 of "the Abs Diet"

The quick and easy meal plan that is available online has been key for me to lose 10-15 pounds the past 3 months. I've learned to enjoy cottage cheese and make my shakes differently using lowfat vanilla yogurt and 1% milk instead of 2 big scoops of protein powder and water and a big scoop of peanut butter. My servings of protein powder as a supplement has been cut back to only 2 tsp. It appears I can maintain my current weight on approximately 2,000-2,100 calories per day. What I like about the online program is it spells out my weekly meal plan (with recipes) and automatically keeps my calories in the zone (+ or - 100 cal). The meal plan I picked was for someone who doesn't like to cook or doesn't have the time, so all of my daily meals/snacks are quick and easy to make, and I can pack everything in a cooler before I leave for work in the morning. My evening meal normally takes a little more time. It also gives me a grocery shopping list that is based off my meals. The program is far from perfect though.

A couple changes that I need to make...cut back on coffee. Two to four tablespoons a day of cream royale creamer can add an additional 100 or so calories to my daily intake. I also need to make certain I take a break after every 6th week of working out and change up my workout routine upon return to the gym. I also need to focus on losing bodyfat now and not bodyweight per say. I've been hovering between 14% and 15%. I need to make sure that I'm drinking water...more ofit each and every day.

I can tell my ab region is a lot stronger than back when I started this program. Three sets of knee tucks used to be tiring and I would cramp up and really feel it by the third set and hardly be able to lift my legs. But now I have to do six sets of 15 for any kind of burn to set in. A few less inches of spare tire really seems to make things easier, like lifting my legs to my chest. My online subscription ends the end of this month, and I have to decide if I'll continue for $9.95 a month. The meal/workout plan is convenient and has been very helpful in keeping me disciplined.

I've been thinking about purchasing the "Burn the Fat" online book, so if anyone has any feedback, please drop me a line with your thoughts.

2 years ago on this date: Found out I was promoted to SMSgt/Closed on our first brand new home here in Navarre, Florida.
Today on this date: Received my hard copy PCS orders...Hawaii Bound!!!

18 Mar 06 Day 83 of "the Abs Diet"

I awoke this morning and decided to snap a pic before my morning shake (cereal killer smoothie). I weighed in at 176 lbs, approximately 14.5% bodyfat. I'm pleased with my 3 month progress on this program. The most noticeable change is my 32" jeans fit so much looser (and comfortable) compared to 3 months ago. My waist at the narrowest point measured 32" and my abdomen at the widest point measured 33" this morning at 0900.

19 Mar 06 Day 84 of "the Abs Diet"

175 lbs on the money this morning (with underwear). A little concerned about this week's meal plan. There is quite a reduction in calories...down around 1,600-1,700 daily. This morning's shake was only 6 fl oz :doh:, but it was quite tasty. Here is the recipe...

1/4 cup chopped pecans
1 tsp ground flaxseed
1/4 cup 1% milk
1/4 cup low fat vanilla yogurt
1/2 tsp honey
1 tsp VP2 protein powder
3 ice cubes
Combine all ingredients in blender. Blend until smooth.

It appears the change is in serving size mainly. For example, my snack of cottage cheese dropped from 1 cup to 3/4 cup. Small changes can make a difference over time I suppose. Last night I burned a couple hours trying to figure out how to use this Mp3 Player that my wife bought for Christmas. It was originally my stepdaughter's, but she hasn't been using it, so I asked her if I could use it for the gym. I've been surfing the web looking for free Mp3 downloads and found a few. I found Disturbed "Stupify" (kind of like some of their stuff) and some Linkin Park, among others. If anyone has any music they want to share with me, feel free to send me some rockin' wav. files for pumping iron or doing cardio. This little sucker is really cool. It's the size of a matchbox and, unlike my old CD player, doesn't skip!:claphigh: I must go print my grocery list here shortly. I also must look for some type of armband that can hold this Mp3 player.

All I can say is I feel so much better since I'm on the road to less fat around my midsection. :madpimp: :guitar:

Hey Dev... just noticed your new av and had to catch up on your journal... looking great and congratulations on your deploy to Hawaii!

Hey Dev... just noticed your new av and had to catch up on your journal... looking great and congratulations on your deploy to Hawaii!

20 Mar 06 Day 85 of "the Abs Diet"

Thanks phillydude...we are looking forward to moving to Hawaii and find it kind of exciting. It is kind of like an adventure and starting fresh. Plus it saves on vacationing there. I still owe my wife a honeymoon ;)

I checked in at 174 lbs this morning and 175 lbs tonight. I definitely can say that I attained my goal of 175 lbs in just under 3 months. My next goal is to maintain muscle mass while losing that stubborn layer of body fat. I want to get to 12% short term (next 3 months) and possibly hit 10% (or lower) just to see if I can within the next 6 months. Then depending how I look in the mirror, I'd like to maintain 10% to 12%. Controlling my calorie intake and the type of calories have been so critical IMO in losing some of my spare tire. I always worked out with vigor, so that part of the equation hasn't changed much. In fact, it might have even become easier. I love having a eating plan spelled out in plain English, with all the measurements, plain and simple meals. If I have a roadmap, I'll get there sooner or later. I feel so much better/more energetic/confident since losing 10-15 lbs. Tomorrow is 30 minutes of outdor running. Hopefully the weather will cooperate.

21 Mar 06 Day 86 of "the Abs Diet"

175 lbs tonight, 13.7% BF and I'm feeling pretty low on energy right now. I had my afternoon cottage cheese, but I don't like V8 juice which my menu called for, so I really didn't have a carb before I ran for about 3 miles or so for 25-30 minutes. I had a substitute of 100% apple or orange juice, but somehow forgot. Dinner is flank steak on the grill with a little brown rice and white corn.

:eat:

22 Mar 06 Day 87 of "the Abs Diet"

Good workout tonight. I hit 160 lbs on the machine shoulder press for 3 sets of 8. Tomorrow will be 30 minutes on the elliptical trainer. Good, clean eating thus far this week, although I have been slightly going over my 1,700 calorie a day limit.

24 Mar 06 Day 89 of "the Abs Diet"


This has been one of those weeks where I found it very difficult to maintain 1,600 to 1,700 calories a day. Today at lunch I got a call from a buddy to go to lunch...we went to Arbys and I had a plain roast beef sandwich, small curly fries, and diet Pepsi. That alone was well over 600 calories :eek: In fact, I haven't had my evening meal or snack and I'm already at 1,650 for the day. I weighed 175 lbs tonight at 14% so I'm okay for now. Do you ever reach certain points where it really seems a bit difficult to either maintain or progress? I think that is the point where I'm at. Next week will be an off week...no workouts...just eatin clean. This will only be my second break in 89 days of this plan, so I think I've earned it.

26 Mar 06 Day 91 of "the Abs Diet"

Well although this program is not perfect, and I struggled with some tempations, ect, the program officially recognized that I met my goal of 175 lbs yesterday and set my nutritional guidelines to a maintainence schedule. This will require approximately 2,100 calories a day.

I've decided to take my second full week off since starting this program back around Christmas. I've changed my workout the a testosterone advantage workout which will be pretty intense for 9 weeks once I start back on 3 Apr. I'm very pleased in the progress I've made in getting my waist down to a true 32 inches and a 33 inch abdomen, but there is always room for improvement. I printed out my menus for this coming week and will print my grocery list this afternoon and go to the Commisary on base. It is a beautiful day outside, so I might wash the Mustang later this evening. It looks like a nice week also coming up.

27 Mar 06 Day 92 of "the Abs Diet"

175 lbs consistently this morning and tonight. A very good day of clean eating. I'm enjoying a much needed break from the gym this week. I got some good study time in tonight after I got home from work.
:read:

28 Mar 06 Day 93 of "the Abs Diet"

I deviated slightly with tonight's meal. Marita made some Ore-Ida french fries with the flank steak, and I had some :p but all is well. I got some quality study time in tonight. I read a chapter, highlight what I think is important, then go back through and type out those highlighted areas in my own thoughts and words. The more senses I involve in studying, the better I think I'll retain the information. My goal is to earn Chief Master Sergeant this year. Studying effectively is all part of reaching my goal.

Congratulations on reaching your goal.:tu:

28 Mar 06 Day 93 of "the Abs Diet"

I deviated slightly with tonight's meal. Marita made some Ore-Ida french fries with the flank steak, and I had some :p but all is well. I got some quality study time in tonight. I read a chapter, highlight what I think is important, then go back through and type out those highlighted areas in my own thoughts and words. The more senses I involve in studying, the better I think I'll retain the information. My goal is to earn Chief Master Sergeant this year. Studying effectively is all part of reaching my goal.

Boy I sure know how that goes. I am studying for Staff, and working full-time while going to 3 college courses is bad enough!! Thank God for PFE Gold. By the way, are you stationed at Hurlburt or Eglin? Good luck making Chief!!

[QUOTE=Devery]28 Mar 06 Day 93 of "the Abs Diet"

I got some quality study time in tonight. I read a chapter, highlight what I think is important, then go back through and type out those highlighted areas in my own thoughts and words. The more senses I involve in studying, the better I think I'll retain the information. QUOTE]



Coach K from Duke says that 'what you hear you forget-what you see you remember-what you do you understand'


-bmac

29 Mar 06 Day 94 of "the Abs Diet"

175 lbs, 13.3% bodyfat tonight and this was after a cheat meal at lunch. McDonalds quarter pounder cheeseburger and small fries. A friend called and wanted to do lunch, so I cheated a bit, but I adjusted my food so I didn't exceed my 2,200 calorie limit for the day. That isn't easy when the cheeseburger is over 500 calories alone. I'm really looking forward to getting back to the gym next week and start this new 9-week program. GNC is having a huge truckload sale this weekend at Eglin, so I might have to check it out. We are talking 25% off name brands plus an additional 20% off for a Gold Card. I mowed the yard and edged tonight...the first time this year. I also installed my new fuel door on my MACh 1 tonight. My next project is swapping out the front bumper cover for a 03-04 Cobra bumper cover.



Boy I sure know how that goes. I am studying for Staff, and working full-time while going to 3 college courses is bad enough!! Thank God for PFE Gold. By the way, are you stationed at Hurlburt or Eglin? Good luck making Chief!!

I'm at Hurlburt for a little while...PCSing to Hawaii in Oct. Sounds like you have a full plate. If you know your job and study what you need to know from the PFE to be an effective NCO, you'll make SSgt quickly. Do what the AF expects and promotions will come easily.


Coach K from Duke says that 'what you hear you forget-what you see you remember-what you do you understand'

I really like this quote...makes me realize that I need to put what I read into action.

29 Mar 06 Day 94 of "the Abs Diet"

GNC is having a huge truckload sale this weekend at Eglin, so I might have to check it out. We are talking 25% off name brands plus an additional 20% off for a Gold Card.

Whoa!! Nice, I'll have to check that out! I could use some more goodies!

30 Mar 06 Day 95 of "the Abs Diet"

174.5 lbs tonight. I received my sponsor package today with a lot of info about Hawaii. I ate clean today and followed my menu...no cheating. Overall good day...I'm looking forward to the weekend though.

I'll probably cruise by Eglin tomorrow and check out the truckload sale. There is supposed to be some pro-bodybuilders on scene, along with a lot of freebies and what not. I may try NOX since hearing so much about it if the price is right. I'm still pretty skeptical about most supplements.

Whoa!! Nice, I'll have to check that out! I could use some more goodies!

AirforcePTL...Nice title. Are you a PTL in reality? This year's fitness test is what really motivated me to make a change. My abdomen measurement was pushing 36+ inches and I had trouble getting 45 situps. I finally accepted the fact I was getting fat, although I passed and fell in the good category, and that was without lifting my arms as I've heard people say to try. I kind of wish the AF would do a better job training the eating/nutrition part of the workout equation because we have folks who run their heart out, then go supersize it at the BK on base. It's kind of like one step forward, two steps back. :bang: