Ok.. decided to start this not sure if I'll keep it up but we'll see, I'm already doing it w/Fitday program I bought..

Male 48 years old..
68.5in tall
Starting weight 214lbs 8/22
BF app 30%
I'm following BFFM at this time..
Zig Zagging Carb's 3dn 1up 1900-2000dn 2200-2300up

Today Sep. 16
Weight 211lbs from now on I will only be weighing in on Sat. with measurements too.

Weights: on Mon-Wed.-Fri Missed today because I was sick tuesday and didn't workout.. but I got two weight days in this week..

Cardio:
65 min(counting cool down)...total 15min 70-75%, 15min 85-90%, 15min 65-70%, 15min 85-90% w/5 min cool down

Food...trying to eat every 2.5 to 3 hours , I can only get in 5 meals in a day this way...

Breakfast at least 1 hour after cardio is finished
Oat meal
Skim milk
ATW Whey Pro. 50g
1/2 Grapefruit
total 500 cal's Pro. 64g , Carb 44g, Fat 8g
Note... reduce pro to 50g. the skim milk took me over..

Lunch:
Sweet Potato
Chicken Breast
Tomato avg. size
Total 524 cal. Pro 42g, Carb 71g, fat 10g.

After Lunch snack:
4oz Sirloin steak
Salad
Flax Max
Zesty Italian dressing 2-tblsp No Fat and only 2 carb
Total 452cals Pro 33g, Carb 4g, Fat 32g


Dinner:
Salad w/Albacore
Zesty Italian
Total Cals 208 Pro 40g , Carb 4g , Fat 3g

NightTime Snack:
Viva 2% Cottage Cheese 1cp
Shark liver oil
Total 216 Cals Pro 24g , Carb 10g , Fat 9g

Totals for today:
Cals 1900 Pro 203g, Carb 133g , Fat 62g Ratio: 43/27/29

Saturdays after workout will be my weigh in amd measure day from now on.

Weight 209.2
BF 28.9% Digital calipers 3 x ea. spot avg. and 3x one spot Accu-Measure Avg. both caliper readings avg'd

Cardio:
65 min(counting cool down)...total 15min 70-75%, 15min 85-90%(slow speed 3.1 but 6-7 incline), 15min 65-70%, 15min 85-90%(low incline 1.0-2.0 but at 4.0 spd) w/5 min cool down
Avg. Heart rate 145bpm

Sundays are carb up days.. So I'm cutting Cals. low today..Shock..Shock :spaz:

Breakfast at least 1 hour after cardio is finished
Oat meal 1/2cp
ATW Whey Pro. 33g
1/2 Grapefruit
total 271 cal's Pro. 37g , Carb 26g, Fat 3g

Lunch:
Chicken Breast cut up for salad
2cp salad Fibous Carb
Kidney beans for salad Starchy Carb
Zesty Italian dressing
Flax Max
Total : Cals 393, Pro 38g, Carb 14g, Fat 18g

After Lunch Snack:
Lean Top Sirloin pan fried with olive oil butter
8oz V8 Juice
ATW w/water
Totals: Cals 403 Pro 59g, Carb 13g, Fat 12g

Dinner:
Salad w/Albacore
Zesty Italian
Total Cals 208 Pro 40g , Carb 4g , Fat 3g

NightTime Snack:
Viva 2% Cottage Cheese 2cp
Shark liver oil
Total Cals 396 Pro 48g , Carb 20g , Fat 14g

Totals:
Cals 1671 Pro 222g, Carb 77g, Fat 51g

Ready for cheat day :D

No Journal today....day off :) I've trying to work on my diet idea's today..as much as I don't have any prior record of measurements..I don't feel like I'm losing at a acceptable level..I'm thinking I'm losing in the area of .5lbs a week..total.. So I'm working on the macro's maybe I'll reduce my carbs to around 100g daily and at the sametime leave everything the same so my total cals. will go down a bit to...
But I'm also starting weight training also this week... :p so it should be interesting to see how lower carb's/Cals and cardio/weigh's do on my fat loss plan..
Oh yea I'm starting GT Turbo on mon. preworkout

Hey, Welcome back!!!! I've been wondering how you've been. It's good to see you here again!!!! :)

Thanks...I missed you too :D I've been checking out your advances and you look great :D keep up the good work!

I'm using Fitday program I bought and I like it ..$19.95
Also I'm not going to put down everything I eat here as I'm doing in the program and you get the idea of what I'm eating by the first two days...

My Macro's for the last two weeks seems to Avg. Pro 40g/Carb 30g/Fat 30g
Avg. Total daily Cals. 1984
My second weigh in is tomorrow after weights/cardio I'll adjust at that point my macro's if needed but not drop the cals. probably more protein less fat.. try to get a 50/30/20

I'm doing 60min. varied cardio Mon-Wed-Fri and 30-40min varied cardio and 20-30min. weights on Tues-Thurs-Sat. I'm not sure how this will effect my weigh in and measurements since sat. is weights also..I might still be pumped up ? but I'm waiting an hour with no food or water before weighing in and measuring..

PS . I just read in my calipers instructions you should weigh in and measure..before execrise because qoute: "Don not measure immediately after exercise because the shift in the body fluid to the skin tends to increase the size of the skinfold" mmmmm Ok I'll measure first thing in the morning after getting up... this should mess up my last weeks measurement so in therory I should show a big difference..Well if it's true then It will look good for a week until I get everything the same.. sametime..sameplace..sameday.. :p

OK finally can logg back in...I thought it was because of the outage but it's my aggressive spyware program..

Sat's weigh was interesting:
According to my caliper's and tape I gain 1.4lbs total but lost 1.7lbs fat and gained 3.1 lbs lean :confused:
All this could be from weighing and measuring before workout this week..should be better readings next sat..
it also said I dropped 1% body fat

Here is how I measure Digital Fatrack II 3x each spot avg. x 3 times total so 9 times each spot..and then avg. them and then 3x with a Accu-measure caliper one spot and avg. them I take both avg. caliper readings add them together and divide by 2..

The My-O-Tape is harder because of the tension is harder to control..to tight or to lose... :confused:
Lost 1.25in waist and .75 hips
gained .75 chest

Plan of action: I was reading over my last years Fitday notes and realized my Cals.. for my 48 year old thyroid lacking butt have been to high.. I was running around 1300-1500 cals a day last year Avg. Pro 110g Carb 80g , Fat 69g this was a one month avg. from Sept 29th 04 to Oct 29 04 this was my biggest loss of weight time.. I avg. 1.25lbs per week loss during this time.. cardio and weights
I went from something like 34% BF to 21-22% BF from Aug 04 to Nov 04..
So it wasn't like I was eating up muscle..

This next week I'm going to shoot for 1600 cals Pro 213g , Carb 87g, Fat 57g. 50/20/30 same order 30-60 min cardio 6 days and 3 days weights and bounce carbs up wed.-thur to 150g for the day

For the 26th:
Total Cals 1529
Pro 194g
Carb 118g - 34 fiber = 84g
Fat 46g
51/23/26

This is one of the few days I got close to the recommended 38+ g Fiber :)
Workout: 65 min varied cardio on treadmill heart avg. 70% 136bpm

Today the 27th

Food:
preworkout: teaspoon coconut oil, two Turbo GT(Kent)
Cals. 1531
Pro 201g
Carb 115 -34 fiber = 81g
Fat 39g
53/25/22

Workout:
30 min. weights mainly legs.. but did work my soft areas..tricep/biceps
30min. varied cardio LISS on treadmill 65-70%

This weeks totals (9/25-9/30)
Food avg....
Total Cals. 1703 per day
Pro avg. 46% 194g avg.
Carb avg. 27% 139g w/avg. fiber of 35g per day
Fat avg. 25% 49g per day

Lost 1.02lbs
Lost 2in in my chest...
Lost .75in in my waist
Lost .25 in my calfs
Gained a .25 in my hips

Weigh in 209.4lbs
according to my digital calipers and accumeasure avg. together twice:)
BF 26.02% dropped 1.88% BF
Gained 3.08lbs lean mass
Lost -4.37lbs fat
yea right on both accounts..I hate taking body fat measurements it's pretty hard to get it right..... but I did lose 1.02lbs. and thats legit :)


The last couple of cardio workouts ..I brought it down to a 135hr avg. and 30-45in instead of 45-60min
I'm cardio'ing 6 days a week 45min on non-weight days
Weights 3 days a week for 30 min w/ 30 min cardio after

Also started splitting my med's Snythroid .300 I take a .200 in the morning and a .100 at night ..around 6pm trying to keep it at 12 hours apart..

Also I started using the AB's diet meal plan w/BFFM kind of mixed to give me more idea's.. eating 5 times..sometimes 6 per day..

Whatever I'm doing whether it's supp's...splitt-Med's..or the meal plans but I'm been sweating..at night..like my Metobolic rate has increased..been for about 3 days now.. about the sametime I started splitting med...meal plan change and a Thyroid booster med.(But I have no thyroid ?) whatever is doing it..I won't stop..:) because that was the plan is to keep my rate up there like a 20 year :) so the fat will fall off me..
What I will do in a week or so is wing off each item... to see which one had the biggest impact on my rate.. Because I would like to help others with a thyroid problem lose weight..

Normally I only post updates on Sat... but I've decided after talking to a few others that are Hypo Thyroid...
I've decided to:
Only eat when I feel like it not when I should..
Eat mainly Protein...Fiber...Let the carbs fall where they may.. Not worry about Daily Cal intake.. but go by how I feel.. not what I'm told I should do..
Workouts stayed the same...

We'll see how this worked on Sat :) 10/8
...

Well that didn't work...hahahah I felt bloated..I was bouncing off 210 ...:(
So 10/10 I started a CKD/Keto type diet.. 50/5/45 Pro-Carb-Fat I had a couple of cheat meals because of my 31st anniversary on the 12th.. but with only 4 days on the new low-carb diet I lost .8 lbs and feel alot less bloated..
According to the calipers I lost -2.5% BF Gained 4.6lbs Lean.. lost 5.4lbs fat ...hhahahah calipers drive me nuts
Well the .8 lb is a definite :) and the less bloated feeling....well I'm happy.. I have to go to Alaaska today so keeping on the low-carb will be next to impossible but...I'll do the best i can... lots of steak and veggies..
I think the low carb approach is a good way to cut....at least for me :)

I'm posting earlier because I'm excited with my progress.. I weigh 207 this morning... When I weigh on 10/8 I weighed 208.4 So your asking whats so special about 1.4 pounds in 12 days...
First off I started the low carb keto type diet on mon. 10/10 lost .8 lbs by fri. morning..had to go to Alaska Fri..so Fri-Sun I ate what I wanted when I wanted.. So between 5 beers...candy,,chips, cake, Carbs...carbs and more sugar carbs... I was scared to hop on the scale on sun so I just Dropped my carbs to 20 or less (I started my normal low carb eating Sunday night) I worked hard on the cardio to burn off the carb reserves Mon and by tues..I felt like I burned through them.. So I decide to hop on the scale this morning after only low carb'ing it for Sunday night meal , Mon-Tues-Wed.. I'm down another .6 lbs so 1.4 since the 8th.. with a Cheat weekend in the middle
I think I have found the diet for my Special thyroid lacking butt... :) But the calipers will tell me for sure.. (If I'm losing to much lean)

For the last week my ratios
Cal. 1700 avg
Pro 41% 173g daily avg
Carb 6% 28g daily avg.
Fat 52% 99g daily avg.
Fiber 9g

If I notice over 2lbs a week loss on this low carb diet I'm bump up the cals..

I'll weigh, measure,caliper saturday this week... and keep an eye on my Lean Body mass

Just back from my Weights and cardio workout.. I started this morning taking a pre-workout ATW shake w/water before I was doing weights on an empty stomach other then a tsp of Shark Liver , like I do on cardio days but I could feel the drain doing weights on an empty stomach..
But this morning I felt good and felt like I could do the 30 min. more on the weights.
On weights day I do 30 min weights and then 35 min(w/cool down) LISS cardio..HR around 134bpm avg.

10/22
206.2 lbs
BF 24.12%

My Ratios' for the week 10/17-10/22
Cals avg. 1722
Pro 40% 168g avg.
Carb 7% 40g avg.
Fiber 16g avg.
Fat 51% 99g avg.

I feel like the CKD/Low approach is the meal ticket for me :P but the most carbs I get I want to center around post workout meal..mainly on weights day..
So Sat I had about 6g(1/2 scp) dex with my post workout shake w/water and eat a fat/protein meal within 2 hours and 1% milk with my whey as a preworkout meal.. and no preworkout meal on cardio days.. plus wait an hour before I eat something on cardio day..
I have some creatine..I might split 5g for my pre & post meals on weight day..
We'll see how this next week goes..

I'm back into Ketosis ...already after carb-up weekend... :D

I've been noticing that tin the mirror ..I'm shaping up..despite what the scale and tape says..I can see a shift in body composite..
I think what has made the differnece..Two things really.. Low carb... and upping my Full body workouts from a light 30 min super sets.. to a super setting(as much as I can..I need more time between sets as the min,,click by:)..anyway kicking it up to 50 min. from 30 has seem to make a difference.. I can see changes already in my muscle structure..
I start off will about 80% of my full weigh ability(do 10-12 reps a couple of times) move up to my max 6 rep..do that until I can't do 6 reps...and bring it down 5lbs or so ..and do the 6 reps until I can't anymore...and then I'm done..

I'm not sure I know what this is called...but it works great for me...

10/29
207.8
BF 23.3%

Food Ratio's for 10/22 to 10/28
Cal. Daily Avg 1764
Pro Daily Avg 163g 37%
Carb Daily Avg 45g 8%
Fiber Daily Avg. 15g
Fat Daily Avg. 106 54%

I introduced Creatine into the mix last thurs(last week) so I've used it about 4-5 times now... The only put it into my pre-meal shake and I didn't load it.. I reason only the pre-meal is because I want to keep water retension to a min. and I've read it will help workouts..and it DOES!!
my max lifts have increased 20-50%..for example.. as of this morning..
Machine bicep curls went from 80lbs to 120lbs
Weighted calf raises have gone from 4-5 plates x 45lbs = 180-225lbs to 7 plates(the machine won't hold more) x 45lbs = 315lbs plus the weight of the arm so thats a 90lbs increase in 4-5 scoops of creatine in a week
Now of course I did change up my pre-meals... and this could be part of it...but not all of it.. Plus remember I'm low carb'ing :) I'm suppose to have less strength hahha

Ok other things I've done...
Increase weight days to 50 min.. I tried to superset for as long as possible.. which is 30 min. or so..
Working the belly hard on the machine crunches.. something like 145-165lbs 10-14 times.. x 3 sets two to three times in the 50 min. and I've lost almost an inch in the last week..and 1.75 in the last week.. So spot reduction does work :) even if it's only firming up the muscle which hold everything in...bottom line.. losing inches in my worse area...BELLY..

Every weight I push I start at 60-80% max..work to max and beyond..keep it at max.. a couple of set or until I can't do it..and then reduce the weight to do max reps..6-12rep a couple of times...

Not much else changed in my routine.. only the pre and post meals..changed and the length of time pushing weights..

Now I hate to say this but I'm not worried about how much I weigh as much as how I look.. ..Before I wanted 175lbs but hey if I can skip the cut and gain muscle..lose fat ..who cares if I only get to 200lbs... it's all about BF % I would love to be 200lbs 10-12% and for a 5'8.5" guy.. WOW :)... and that seems to be where I'm heading because I keep losing inches and fat by the tape and calipers but not losing weight because I seem to gain more muscle then losing fat...
Who knows..but I'm starting to see my body composites changing for the good... I"m wearing a Large T-Shirt now.. before I had to wear an X-Large just to hide my belly...

So for me Carb cycling seems to be a good way...
Also ALA seems to put me right into Ketosis... So I think it really helps me and my insulin spikes.. Which is great !!!

Ok enough rambling...:D :claplow:

11/5
Weight 207
BF 22.75%
Food Ratio avg. 10/29 - 11/5
Cals 1655
Pro 37% 151g avg
Carb 18% 80g avg
Fiber 14g avg
Fat 45% 84g avg

More after workout....gotta go..

Great Workout!!!
Pre-Meal:
Nitrean w/skim milk ...GT Turbo.. Creatine..Apple

Post Meal:
Pro-Lab Isolate with water , Creatine, Dex.. ETS

I got a New Heart Monitor watch that gives you your cals burned... :spaz: it's says I burned over 900 cals with a 50min weight workout (30min supersetting) and 30 min cardio following it.. Fitday never gave me that high of a total....

I"m tired of of banging my head against the wall..trying to figure my diet..
Since I've lost my thyroid several years ago..and I'm on man-made meds. this will be a challenge for Swolecat.. but if he can figureout how a hypo-thyroid persons body works..he will open up the door to hundreds of thousands of people looking to lose the weight gained when their thyroids cease to work, removed...or working at less then full strength....

I should be getting my program tonight.. and I'm hoping to start tomorrow..
I will put down my stats as of yesterday..

11/8/2005
Weight 207
est BF 23%
Neck 16.5
Bicep unflexed 13
Forearm unflexed 12
Chest 44.5
Waist 42
Hips 41
Thigh 23
Calf 15.75

After two days on SGX I've lost 1.2lbs but some of it could be water due to me quiting ceatine..

Weight 205.8
BF 22%

Food ratio's next week as they changed with the new program in the middle..

I'm most diffently gaining muscle...getting stronger.. getting sore hahhahah hadn't done that in a while.. I guess I needed a change up and SGX is doing it... more Pic's on 11/23
Food Stats: Avg for the last week
Cals 2185
Pro 270g
Carb 158
Fat 74

for 30 days ..My stats:
Begining 9/8 BF 26.5% Weight 212 Fat 56.18 LBM 155.82
10/22 BF 24.13% Weight 206.2 Fat 49.75 LBM 156.44
10/29 BF 23.3% Weight 207.8 Fat 48.41 LBM 159.39
11/5 BF 22.75 Weight 207 Fat 47.09 LBM 159.90
Started SGX 11/10
11/12 BF 22.05% weight 205.8 Fat 45.51 LBM 160.42
11/19 BF 20.97% weight 206.2 Fat 43.24 LBM 162.95

Notice a tread here ? What can be frustrating is like whats happening to me.. I'm gaining muscle faster then losing fat..So I'm not really losing alot of weight..just exchanging fat for muscle..