Now that I have learned more about myself, and why I have failed many times in the past I think it is time to try this again.

Main goal  To reduce my body fat down to the point that I have
a six-pack.

What is my “WHY”  1. I want to look good for me.
2. I have a wedding coming up in August of this year. (Mine)
3. I want to be able to dress better.

Short term Goal  Reach 195lbs by June

How?  1. Following some of the things I have learned in Jeremy Likeness’s book
2. Using Diet Power to plan out my calorie intake.
3. Fasted state cardio. 65-75% heart rate
at least 4 days a week.
4. Weightlifting 3 days a week.
5. The food I will be eating will be as clean, and as unprocessed as I can make them.
6. Eating 5-8 times a day.
7. Macros will be close to 50% fat, 30% carb, 20% Pro. All % plus/minus 5%
Fat will be mostly unsaturated healthy fats
8. Control Binge eating. PIZZA, PIZZA, PIZZA
9. No ALCOHOL till April 1.  Personal Experiment
10. Exercise portion control. No matter how clean the food is.

These will be my ten commandments that I will follow

February 21, 2005
Weight -> 226.0 lbs
BF% -> Too high to measure at this point. 20-30???
Lbs lost so far -> 0 lb
Lbs from goal -> 31.0
Yesterdays Cal -> 2300ish
Yesterdays Fasted Morning Cardio -> No 0 cal – Leg day
Yesterdays Afternoon Lifting -> Yes 500ish Cal – Legs
Thoughts about yesterday -> On most weekends I forget to eat, so yesterday I went out of my way to eat more often.
Current thoughts -> My sister is making my favorite meal tomorrow- Lasagna. So we will have plenty of temptation for me over the next few days.

Nice work on getting started. I hope you keep up with the challenge thread as well! If I may make a few novice notes...

>> 7. Macros will be close to 50% fat, 30% carb, 20% Pro. All % plus/minus 5%

Not sure any nutrition plan suggests those macros-- did you mix up the P/F/C?

>> My sister is making my favorite meal tomorrow- Lasagna.

Man I know how that is... unfortunately Lasanga is the devil.. run far, far away. It's just as bad as pizza with tons of white carbs and fat. Goes right to the gut.

Stick with it, and we'll see you at your goal in June!

Nice work on getting started. I hope you keep up with the challenge thread as well! If I may make a few novice notes...

>> 7. Macros will be close to 50% fat, 30% carb, 20% Pro. All % plus/minus 5%

Not sure any nutrition plan suggests those macros-- did you mix up the P/F/C?



I arrived at these macro #'s by accident. As I log everything I eat into Diet Power, this is where my totals came in.

What I am eating.

1. 2 or 3 eggs for breakfast. Cook, not sauted or fried, in extra virgin olive oil.
2. A pear
3. A Granny smith apple
4. 4 oz dry roasted unsalted peanuts
5. 1/2 cup of Sunkist raisins
6. 1 cup cottage cheese
7. Garden salad w/minimum amount Vinegarette dressing
8. 2 cans of tuna, 1 tblespn Real Mayo

Calcium supplement
Fiber supplement
Men's Formula Multiple vitamin
Vitamin C supplement
This will bring me to around 1800-2000 calories. At about 50% fat.
Most of the fat is of the monounsaturated kind. IE healthy fats
Olive oil, Salad dressing olive oil, Mayo, Peanuts, Eggs, Tuna.
This is an experiment to see what my body needs, cause I have learned that everytime I try to do what someone else has done I fail. So this time I am going to try it my way. Plus I like these foods. As for the Lasagna- I have worked that one into my macros and calories for the day. So I think I'll be fine- Can only have one piece instead of 3! :eat:

Body experiments are good :) You have to do what is right for yourself... but if things don't go as you want them, there are plenty of people here with real educations in the field that can help you down a known path.

You should know though... mayo is not a healthy fat! No matter how much we wish it were... it is almost always made with canola or grapeseed oil and egg yolks. Not that it's horrible, but it should not be counted in the same league as flax oil or olive oil or even peanuts.

If you do want a healthier mayo, you can make it yourself with olive oil (AKA Aioli)... it's egg yolks, lemon juice, salt, pepper, garlic, and mustard-- mortar and pestle that until smooth and then drizzle/whisk in olive oil until it emulsifies, about 1 cup per yolk if I remember correctly. I can give you the actual recipe if you like; some people use half olive oil and half something else because full olive oil is a very strong taste. It's also possible to find no-yolk mayo in a health food store; mine only has 3.5g of fat per TBSP instead of 11 with normal mayo.

Wow, no wonder I was fat.. I know how to make mayonnaise from scratch.

February 22, 2005
Weight -> 226.0 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 0 lb

Lbs from goal -> 31.0

Yesterdays Cal -> 2200ish - I need to bring this down a little

Yesterdays Fasted Morning Cardio->No 0 cal–Leg day RECOVERY OUCH

Yesterdays Afternoon Lifting -> no 0 Cal – Next lifting day is Friday

Thoughts about yesterday -> Didn't eat enough during to day, so I ended up snacking a little last night. Must fix this.

Current thoughts -> My sister is making my favorite meal tonight- Lasagna. I've worked it into my Calories for today. Fiance got sick last night- We'll see how long it takes for me to get sick.

Body experiments are good :) You have to do what is right for yourself... but if things don't go as you want them, there are plenty of people here with real educations in the field that can help you down a known path.

You should know though... mayo is not a healthy fat! No matter how much we wish it were... it is almost always made with canola or grapeseed oil and egg yolks. Not that it's horrible, but it should not be counted in the same league as flax oil or olive oil or even peanuts.

If you do want a healthier mayo, you can make it yourself with olive oil (AKA Aioli)... it's egg yolks, lemon juice, salt, pepper, garlic, and mustard-- mortar and pestle that until smooth and then drizzle/whisk in olive oil until it emulsifies, about 1 cup per yolk if I remember correctly. I can give you the actual recipe if you like; some people use half olive oil and half something else because full olive oil is a very strong taste. It's also possible to find no-yolk mayo in a health food store; mine only has 3.5g of fat per TBSP instead of 11 with normal mayo.

Wow, no wonder I was fat.. I know how to make mayonnaise from scratch.

Thanks for the suggestion, but I think I will leave in the 90 calories from the Kraft Real Mayo. My diet as it sits is extremely clean, so I don't think that little bit is at all too bad.

February 23, 2005
Weight -> 226.0 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 0 lb – Time to change this. Lowered cals today to compensate for last nights Lasagna

Lbs from goal -> 31.0

Yesterdays Cal -> 3000ish - I need to bring this down a little- mmmm Lasagna

Yesterdays Fasted Morning Cardio->Yes 755 cal

Yesterdays Afternoon Lifting -> no 0 Cal – Next lifting day is Friday

Thoughts about yesterday -> Overall a good day food wise, had a second helping of lasagna when I should have only have one. Oh, well I won’t have anymore of it- Still another full pan.

Current thoughts -> No motivation to get out of bed this morning- Overslept an hour. No cardio for me, will have to make it up this evening.

February 24, 2005
Weight -> 224.8 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 1.2 lb Interested in seeing what the scale has to say tommorrow

Lbs from goal -> 29.8

Yesterdays Cal -> 1850ish -

Yesterdays Fasted Morning Cardio->Yes 560 cal

Yesterdays Afternoon Lifting -> no 0 Cal – Next lifting day is Friday

Thoughts about yesterday -> Overall a good day food wise.

Current thoughts -> SURVIVOR NIGHT- Healthy dinner over at the cousins house.

February 25, 2005
Weight -> 223.6 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 2.4 lb Interested in seeing what the scale has to say tommorrow

Lbs from goal -> 28.6

Yesterdays Cal -> 1950ish - Right about where I want it

Yesterdays Fasted Morning Cardio->Yes 540 cal

Yesterdays Afternoon Lifting -> no 0 Cal – Next lifting day is Friday

Thoughts about yesterday -> Overall a good day food wise. Way offered beer, but resisted via Rule #9.

Current thoughts -> Wahoo Chest, Tri, Shoulder Night... Lots of food today.

BF% -> Too high to measure at this point. 20-30???



Nonsense- measure it. It's moe important to know than your weight unless you need a target weight... like a boxer, for example.

Nonsense- measure it. It's moe important to know than your weight unless you need a target weight... like a boxer, for example.

Too high to measure accurately. -> Digital calipers say 19.3% MyBodyComp says 26% Digital scale says 31% Army calcs say 23%
So until I see a good change in the MIRROR I won't really look at those numbers. So that is why I say 20-30%

February 26, 2005
Weight -> 223.8 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 2.2 lb

Lbs from goal -> 28.8

Yesterdays Cal -> 1900ish - Right about where I want it

Yesterdays Fasted Morning Cardio->No 0 cal

Yesterdays Afternoon Lifting -> no 0 Cal Skipped workout

Thoughts about yesterday -> Overall a good day food wise. Although I skipped my workout, (Partner no show) I know need to self motivate!

Current thoughts -> It's the weekend. No post tommorrow--- Back & Bi today, Legs tommorrow

February 28, 2005
Weight -> 223.2 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 2.8 lb

Lbs from goal -> 28.2

Yesterdays Cal -> 1700ish - Right about where I want it

Yesterdays Fasted Morning Cardio->No 0 cal

Yesterdays Afternoon Lifting -> no 0 Cal Skipped workout

Thoughts about yesterday -> Overall a good day food wise. Although I skipped my workout, (Partner no show) I know need to self motivate!

Current thoughts -> Chest, Tri's, & Shoulders today

March 1, 2005
Weight -> 224.6 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 1.4 lb

Lbs from goal -> 29.6

Yesterdays Cal -> 2700ish - Tired of being hungery- Had steak, Salmon, and sweet potato for dinner.... MMMMMMMM Good

Yesterdays Fasted Morning Cardio->No 0 cal

Yesterdays Afternoon Lifting -> no 0 Cal Skipped workout

Thoughts about yesterday -> Overall a good day food wise. Although I skipped my workout, I know need to self motivate!

Current thoughts -> Chest, Tri's, & Shoulders today

March 2, 2005
Weight -> 223.6 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 2.4 lb

Lbs from goal -> 28.6

Yesterdays Cal -> 1500ish - Just about right

Yesterdays Fasted Morning Cardio->Yes 15 min

Yesterdays Afternoon Lifting -> no 0 Cal Fri Next Day

Thoughts about yesterday -> Overall a good day food wise.

Current thoughts -> Going to try HIIT after work.

March 3, 2005
Weight -> 224.6 lbs

BF% -> Too high to measure at this point. 20-30???

Lbs lost so far -> 1.4 lb

Lbs from goal -> 29.6

Yesterdays Cal -> 3100ish - MMMM Prime Rib for Dinner

Yesterdays Fasted Morning Cardio->No 0 Min

Yesterdays Afternoon Lifting -> no 0 Cal Fri Next Day

Thoughts about yesterday -> Overall a good day food wise. We went out for dinner last night to celebrate my new Salary, and raise. Yesterday was a good day

Current thoughts -> Life goal #1 - Check mark. Done.
Now for Life goal #2 & 3 - House and wedding.