Fluke
Name: Dave
Age: 29
Location: Silicon Valley

Goal: Achive the high level of Physical Fitness expected of those in the Fire service, with minimal interference with studies and free time.
Secondary Goal: To achive hotness.
:tu:

Mission Statement: I will pre plan my meals and stick to them. I will continue my lifting and encorperate cardio.

I will document it here.

Starting Point (Feb 17th 2004):

Lifting for 1 month, no set routine. Diet consisted largly of soda and Taco Bell nachos.

Measurements:
Height 74 in
Weight 198 lbs
Shoulder 46.50 in
Chest 41 in
Waist 40 in
Abdomen 42 in
Thigh 25.5 in
Calf 15.5 in
Arm 13.25 in
Forearm 11.75 in

According to Bodybuilding.com (http://www.bodybuilding.com/fun/becker3.htm) I am closest to Mesomorph. Good for me.

Current Point (Feb 7th, 2005):

During the fall semester I was enrolled in a Fire Agility course. For over three months we did intensive cardio followed by lifting. Now we all know this is not ideal for building muscle, but it really did wonders for my endurance. Not only that, but something happened that I never could have expected; I developed a passion for cardio.

I got a little lazy in December, and packed on some holiday pounds. I have now shed them and am as thin as I ever was, not to mention that I am without a doubt in the best shape of my life.

I have begun lifting on a split again, and am quite impressed with my strenght gains (on most days). However my arms are still the same 13"!! But they are a defined and low fat 13". Still I am looking forward to bulking, but I have never, even now having been at this a year, managed to finish my initial cut.

I hope it is a matter of time, but I do know that I need to get my diet in order. I am eating clean, and eating the right kinds of foods at the right times of the day, but I do not count calories. And I think my biggest problem is that I eat far too little.

I have always hated this aspect of the transformation. But now it really is my last stumbling block. I herby resolve to work out a modular meal plan system so I dont have to count, but can use a guide to know how much to eat.


Measurements:
Height 74 in
Weight 182 lbs
Shoulder 47.5 in
Chest 41 in
Waist 33 in
Abdomen 33.5in
Thigh 25 in
Calf 15 in
Arm 13 in
Forearm 11.75 in

All in all some good loses but a dissapointing lack of gains. Still I am easily twice as strong as I was when I started. Its time to get f'n serious about losing the last of this fat, so I can finally start a proper bulk.

Flukes History:

I had never been an athletic person, never really played sports, but I did a little lifting when I was 18, have done some mountain biking, and have always been somewhat muscular despite my inactivity. Last year I had some profound life altering changes. My girlfriend (of 5 years) left me, and my father died. These two events struck me to the core, through the slacker that I was and touched the man I know I can be. Despite my computer proficiency, I am disillusioned with the thought of a career in a cubicle, I am embarking on the path of a Paramedic Firefighter. I have finished my EMT training and am currently enrolled in a Fire Science program.

So right now two things motivate me to reach a new physical peak. First, the career path I have chosen. Second, the desire to attract a girl far more attractive then the one I had a year ago.

:db: I am one determined mofo!

Thanks for getting to know me. If you have any comments or questions, feel free to post in this thread. The first three posts will be the core of my journal, and anything goes after that.

BTW, I could not have done it without my Dell DJ and Powerman 5000. Music is vital to survival.

This is my biggest problem right now,. getting my diet straight.

Primary Foods:
Meat (Beef/Chicken/Fish)
Whey
Oats
Vegetables

Secondary Foods:
Kashi Go Lean
Brown Rice
Whole Wheat Bread
Peanut Butter
Almonds
Soymilk

My exercise routine will be in here.
Once I figure it out, I will list what I am doing and how much weight.
I will update this post after significant change

Update: March 3rd, 2004

Well, Max-OT and HIIT are out the window.

As for Max-OT, I have started training with some friends who are all about pyriamid. I will still try to keep the weight high and reps low, but with these guys I'm going to be doing way more sets and exercises. Perhaps this is good as I still am not able to achive a full pump in all my muscles. I have gone this route because I know it does work, and I really enjoy hanging out with these guys.

And as for HIIT, well, I just cant hack it. Even at a light jog I find I cannot go for more then 10 minutes without needing to stop and catch my breath. I have a long ways to go. When I get to the point that I can jog comfortably for 30+ minutes, then I will try my hand at HIIT. I sure as hell hope cardio gets easier, 'cuz frankly, I hate it. I feel like I am constantly short on oxygen, and my legs start to feel like they weigh a ton. I have, however, decided to do cardio way more often, perhaps up to 5 times a week untill my body learns to like it.

This post will be the first in my chronological log.

Today marked the first day I have been training with John's routine. More specifically, today is the first day I have ever tried to do HIIT. The experience almost killed me!

I've been working out for one month, and would generally hit the treadmill for 10-12 minutes afterwards, so I figured I was in decent cardio shape and could do this, even if I had to go slow. I was wrong!

HIIT (High Intensity Interval Training) works something like this: Warmup easy for a few minutes. When you've got a good pace going, RUN for a mintute. Then jog slow enough to get your energy back for a minute, then run again, and keep switching back and forth.

So today I went to the local county park, tucked away in the hills of Silicon Valley. After jogging for about 3 minutes to warm up, I was feeling alright, so I kicked it into high gear. I managed to hold this for about twenty seconds. Then I slowed down. Then I cramped up. I tried to keep going through the cramp but it was major. I couldnt even keep walking, so I sat down.

Crap. This is not good.

After I got my breath and pushed on, my 'HIIT' consisted of walking for a minute, then jogging for 20 seconds. It went on like this for about 5 more minutes so I turned around.

Now I must admit that as it was uphill I went into the park, and now I was going downhill, but, slowly I was able to jog more and more, and for the last half of the way back, I was at a constant jog, and actually sprinted the last 1/16th mile back to my car. I felt like I could have kept going. It seems my metabolism was just catching up. It probably would have been good if I did keep at it, but I called it a day.

So my body has the ability, but lacks the training. Fighting through this initial 'hump' is going to suck, I know. Cardio just sucks when you cant hack it. But once I get past this, I can tell that I will be loving it.

Oh, I also want to add that I watched 'Pumping Iron' for the first time two nights ago. It was a very interesting movie. Not only does it show, proof positive, what an asshole Arnold Schwarzenegger is, but it does offer an interesting perspective on these massive meatheads. Now I do not aspire to be that big, but just watching that made me realize the muscular mentality that I need to have to get big gains. You really need to be aware of all the different muscles, and make sure you're working them all. Watching bodybuilders gave me a much clearer picture of what muscles I have hiding and how to bring them out.

This marks the end of my first week of Max-OT.

It did not go as well as I had hoped.

I only got to the gym three times, and have not attempted cardio since my initial stint. The reason? My legs.

Monday, first day of Max OT, I did arms, and it was great. I ran through my exercises, working to failure, and did not get sore at all. I could tell my muscles were taxed, but still it was minimal! What a great way to work out!

Tuesday was legs. This is the first time I did weight training on my legs in years. Despite still being a little sore from the HIIT, I fould I was able to lift way more weight then I expected, and really impressed myself. However, the next day, I found I was too sore to do the sceduled cardio. So I called the day off. Thursday my legs were even WORSE. It seriously hurt to walk! I had to rely largly on my arms to pull me up stairs! Still I made my way to the gym and did chest. On Friday my legs were just as bad, and my morale shot way down. I skipped doing shoulders to just stay home and recouperate. And on Saturday my legs STILL ached.

This is when I broke the diet
:(

What can I say? I was sick of feeling incapacitated and helpless. I was depressed. I ate ice cream and drank a ton of milk.

Someofabitch.

Its Sunday. My legs feel good today. They only ache if I really push them now. I should be ready for cardio in a day or two and lifting a little later in the week. I'll be sure to go a bit easier on them this time.

I missed shoulders, traps, and back last week, so I will start with them this week, doing shoulders tomorrow. Despite this little setback I am as determined as ever, and will continue onward from this point.

I have been gone from these forums for about three months.. I went off track just a little and my whole train derailed. Still I have been lifting, which I believe has been my lifeline. Seeing good results (despite what the measurements might implicate) have kept me movitvated, and I now feel that if I am able to lose this gut, I'll be lookin pretty damned sharp.

Along with the Myotape I purchased recently, I bought a new batch of SwoleV2, some Creatine (never used it before) and a suppliment called HMB which I've read is the only other suppliment besides Creatine that has been shown to be effective in some clinical study. I think, however, that I will refrain from using these suppliments while in this cutting phase,. as long as I'm not going to be growing much anyways, I'd rather not waste them. Make sense? I do hope to cut as quick as possible 'cuz I'm looking forward to some more bulking.

That being said, here is the update I just edited into my main post:

Current Point (June 13th, 2004):

Back from a sebatical, I intend on getting serious with the diet and cardio. I never quit lifting, and have significant gains in strength and size, but somehow my arms measure smaller when extended. Perhaps I was just not careful with the first measurements, but now I have MyoTape and cannot refute the results. So perhaps these are better "base figures" My arms do seem bigger, and when flexed are 14.5 inches. But extended, its a dissapointing 13.

I have not been eating a super clean diet, but I have been far more careful about what I eat, and have been trying to limit my intake most of the time. My approach has been far from scientific, but effective enough that I lost weight. My BFI has gone down significantly, but I doubt MyBodyComp's BFI stats are terribly reliable.

What I want to do now is CUT CUT CUT. I want to get rid of this fat so I can be happy with my body (really not lookin too bad) and start BULKING. I want bigger everything, but my shoulders especially could use mass for me to look more proportionate.

Measurements:
Height 74 in
Weight 193 lbs
Shoulder 50 in
Chest 43 in
Waist 37 in
Abdomen 38.5 in
Thigh 25.5 in
Calf 15.25 in
Arm 13 in
Forearm 12 in

Hey fluke,

Congrats on getting back on your program.

You said your primary goal was to "Achive the high level of Physical Fitness expected of those in the Fire service, with minimal interference with studies and free time." Are you still working towards this goal? If you are, perhaps you could set some tangible goals, e.g. "run a six minute mile" or something like that. Just a thought.

Hey, a visitor! Thanks for contributing to my thread :d_biggrin
It is my primary goal in life to become a Firefighter. A 6 minute mile is a worthy goal, but strength is more important then cardio. I do want and need cardio, but from what I've read here, going above 70% heart rate or so is bad for muscle gain. Setting a cardio goal is a good idea though,. I'll try to think of one I can handle.

Hey, a visitor! Thanks for contributing to my thread :d_biggrin
It is my primary goal in life to become a Firefighter. A 6 minute mile is a worthy goal, but strength is more important then cardio. I do want and need cardio, but from what I've read here, going above 70% heart rate or so is bad for muscle gain. Setting a cardio goal is a good idea though,. I'll try to think of one I can handle.
So at what point are you going to say, "Hey, I'm strong enough to be a firefighter now"?

So at what point are you going to say, "Hey, I'm strong enough to be a firefighter now"?
When I can easily pass the physical assessment.
Heres a link to a description of the test (for my local FD) (http://www.sjfd.org/Recruitment/physical.htm)
From what I undersatnd the hard ones are the 180lb dummy drag, charged line advance, and climbing up and down 3 flights of stairs with 70lbs of equipment.

I should be able to do that well before I'll have the credentials to be a fire fighter. I doubt I will change my routine when I reach it though. I intend on bulking for years, with focusing on moderated strength cardio as opposed to running/sprinting. I dont need to run a mile,. but I do need to keep my strength and energy levels high for hours on end.

___________
I just bought myself a pulse monitor. This thing is sweet,. it straps to my chest and sends the data to a watch unit. Now I just need to figure out where my target HR should be for good cardio action and I'll be on my way.

I'm having fun trying to control my heartrate with meditation, as well as checking the effects of normal daily activities on my HR. I went pee and my HR went down 20bmp!! :lol:

Today I did cardio! This is the first time I have pulled off a full cardio session, not counting the mosh pit during Bad Religion last friday. Cardio always was a problem for me,. I tried jogging and would be winded and miserable within five minutes.. I had no idea how I would get over this.

The solution? Eliptical! Damn, those machines are nice! I hopped on one at the gym with the goal of 30 minutes with a 155hr. I ended up spending a full hour on it with the last 30 min at 170hr!! It was EASY and I feel GREAT!! w00t! Cardio is not going to be a problem at all!

I'm psyched! I'll be shedding the pounds now! :tucool:

Now I just got to make sure I eat enough,. restricting what I eat to the list seems to make it too easy to eat next to nothing, and planning my meals to ensure the whole 40/40/20 with ~2000 cals a day really feels like a lot of work when I'm so busy with school (not to mention measuring portions). Still I should be able to plan a few different days and rotate and be in the aproximate zone.

I know I can not be as anal as John. I'm just not that kind of person. But I think I can still be lookin as good as John given enough dedication to staying within rational boundries.

I did the early morning empty stomach cardio for the first time today,. I told myself yesterday that I would, but when I woke up this morning I wasnt so sure. Still I dragged my tired ass to the Gym and hopped on the eliptical. 55 minutes at 160hr. Not bad! I came home and was starving! I had myself some apple juice, some new low carb version of Special K (its pretty gross, I'm not gonna buy that again), some whole wheat toast and my whey. I'm feelin pretty good now. :tucool:

I'm going to have to go easy weight training my legs for a few weeks,. to get them used to the lifting and the cardio sessions.

Keeping on track is going to be hard today, and couting calories next to impossible: my EMT teacher set up a pot-luck during our skills testing tonight. I know theres going to be all kinds of bad food and deserts there. I'll try to be careful about what I eat and the portion sizes, but I do think I'll have a small taste of the chocolate cake one of the students is bringing. :drool:

Well,. I have been on track,.. keepin up the cardio,. doin my lifting,. I think I'm seeing some changes but its early yet.

I had weighed in at 193 a week and a half ago, but maybe I was dehydraded. I think my average weight was more around 195. I slipped a bit and had a few beers on thursday. I hadnt eaten much so I thought I'd be ok but still it seems to have made a difference on the scales. I know I shouldnt be so focused on changes day to day. I also should be better behaved. Ah well. Nothin to do but push forward, head down.

Since thursday I have been very good about my diet,. I have still yet to get scientific and count callories, but I have been keeping portions small and sticking to foods on the list. I am sure I am losing the weight, but frankly, it is affecting my mood.

I feel,.. :mad:

I hope this subsides. I am also under stress as I am taking the State Firemarshal's Exam this Wednesday for EMT certification. I think I'm going to have a cheat night next week, to celebrate my (hopeful) certification, by going out for some brews with fellow students. Other then that, Its going to be a strict diet, lots of work, and very little joy and happyness, for a good long time.

This better be worth it.

Its only been a week or so since I've been doin the cardio, but I'm already seeing real results! The odd thing is, its not really showing up on the scales,. but I can see the difference clearly.

I have been really good about my diet, except for thursday's beers and a potluck today where I had two large cookies and some guacamole. Still, its a minor setback. If I keep on good behavior, I should be lookin sharp in a months time!

I'm taking morning classes now so I'll have to wake up really early to get in my morning cardio. Guess I'll just drag my ass out of bed at the crack of dawn, straight to the gym, and then back home for a shower and breakfast before heading on my way.

I'm loving these results, so nothing is going to stop me from keepin at it hardcore.

Did cardio yesterday, cardio and bis today. It felt good. I think the eliptical and lat puldowns have helped harden all the muscles in my arms below the shoulders. I'm seeing a lot of definition in my arms..and I seem to have increased in strength after taking five days off the weight routine. Still I am sure I am not gaining in size.

I probably am not eating enough.. but after some oatmeal and protien in the morning, I dont get hungry again until afternoon, and find I dont need to eat very much. I drink a lot of water, I have learned to love it. I still have thrown my metabolism a curveball here and there with cheat meals. And I have had plenty of enegry to exercize.

Consequentially I am losing bodyfat at a solid rate. Today I weighed in at 190.

I think at my largest I was 215/218. I haven't been in the 180's in ages. I wonder how much I have left to lose,. its starting to look small but I've become more critical of it so it still feels big. I hope its not more then another 10lbs. I want to start bulking. :flex:

Today I weighed in at 188lbs.

Wow.

The odd thing about it is I have been slacking lately on my diet and exercize,. otherwise I am sure I would have hit it sooner. But I really would not have been suprised if my numbers had gone up. I guess my base eatting habits have improved.

The only reason I weighted myself, actually, is because to my suprise, I was looking really thin.

I dont have much more to lose. Maybe another 5-10 lbs, and I'll start bulking up.

I think I'll go do my cardio today.

This was my June 13th 2004 update:


Back from a sebatical, I intend on getting serious with the diet and cardio. I never quit lifting, and have significant gains in strength and size, but somehow my arms measure smaller when extended. Perhaps I was just not careful with the first measurements, but now I have MyoTape and cannot refute the results. So perhaps these are better "base figures" My arms do seem bigger, and when flexed are 14.5 inches. But extended, its a dissapointing 13.

I have not been eating a super clean diet, but I have been far more careful about what I eat, and have been trying to limit my intake most of the time. My approach has been far from scientific, but effective enough that I lost weight. My BFI has gone down significantly, but I doubt MyBodyComp's BFI stats are terribly reliable.

What I want to do now is CUT CUT CUT. I want to get rid of this fat so I can be happy with my body (really not lookin too bad) and start BULKING. I want bigger everything (minus gut), but my shoulders especially could use mass for me to look more proportionate. Oddly enough, they show the biggest change in the new measurements, but again I may just attribute to now having the Myotape.

Measurements:
Height 74 in
Weight 193 lbs
Shoulder 50 in
Chest 43 in
Waist 37 in
Abdomen 38.5 in
Thigh 25.5 in
Calf 15.25 in
Arm 13 in
Forearm 12 in