Thought it was about time to start a journal. I am not at my house right now so I will update this later.

Well, exams are finally over for the term, so I figured I'd start up a journal I've been wanting to since I joined, but I thought that I might waste a lot of potential studying time on it. Anyways, I just wanted to start by giving a big thanks to the all the great members of JSF - this site has helped a lot this year and I can't express enough thanks.

A little background on me:
My name is Matthew Daniel, I'm 18 and I am currently a studen at Tulsa Community College in Oklahoma(currently a business major, but I think I am going to switch to nutrition). I love to rock climb and would love to have a great body that shows that, but I have been overweight for as long as I can remember and now I am deciding to do something about it.

For a long time I thought if I starved myself and ran all the time I would lose the fat. Well, of course this was not the case, I lost a good portion of my muscle mass. I didn't know it at the time but I was undereating. I was about 235 lbs when I started, and I was eating only about 1600-1800 calories a day. From December 05 to December 06 I didn't really have a plan, I just kind of guessed about calories and macro's. I was glad that the scale has dropped so low, but I still have a lot of fat on me. I did a 6 week bulk from the end of dec to the end of jan and despite it being fairly short I can tell a major difference. I am back on my cut now and I have my macros and calories in line, I am doing a 45% protein/35% carb/20% fat plan. I would like to be below 13%body fat by June and If possible I would like to have a six pack by december.


Weight: Feb 28, 2007 - 163

Calories: 2340

Diet:
(meal 1) 40g Whey(soon Nitrean), 40g Oats, 1 Grapefruit
(meal 2) 6 oz. extra lean protein(Turkey, Fish, Beef, Chicken, etc), 22g peanuts
(meal 3) [Post Workout] 50g Whey, 40g Maltodextrin, 27g Dextrose
(meal 4) 6 oz. extra lean protein(Turkey, Fish, Beef, Chicken, etc), 84g brown rice
(meal 5) 6 oz. extra lean protein(Turkey, Fish, Beef, Chicken, etc), 22g peanuts
(meal 6) 100g pineapple, 228g cottage cheese, 2tbsp peanut butter

This brings me to my macronutrient values and daily calories. At times I wonder if I need a refeed day as it seems like I don't get a lot of carbs, or maybe I should switch out the brown rice but it is simple and cheap.

Cardio:
Mon/Wed/Fri - 35min fasted LISS
Tues/Thurs - 25min Fasted LISS
Sat - SCA Practice
Sun - Off

Lifting: 5 Day Split
Mon - Delt/Calves
4x6 Military Press
3x10 Reverse Fly Machine
3x8 Lying Rear Delt Flies supersetted with
3x8 Upright Rows
2x18 Seated Calf Raises
2x25 Calf Raises

Tues - Back/Abs
4x6 Conventional Deadlifts
3x8 T-Bar Rows
3x10 Lat Pulldowns
2x12 Row Machine
2x15 Decline Sit Ups trisetted with
2x25 Exercise Ball Crunches trisetted with
45 seconds plank

Wed - Tri/Bicep/Wrist
4x6 Tricep Dips
3x8 Close Grip BP
4x6 Preacher Curl
3x8 DB Hammer Curl
3x8 Wrist Curl

Thurs - Quad/Hams
2x8 45 Degree Leg Press
4x6 Squats
3x8 Bulgarian Split Squats
2x12 Leg Extention
2x12 Lying Leg Curls
3x8 Romanian Deadlifts(I suck at these, never feel it in my hamstrings)
4x4 Good Mornings Smith
3x15 Straight Leg Deadlifts

Fri - Chest/Traps
4x6 Chest Dips
3x8 Incline BB BP
3x8 Flat BB BP
2x12 BB Shrugs
2x12 Reverse BB Shrugs

hey Matty... my only comment on your diet... where are the veggies? ;)

I'm aware I need mroe vegetables and pretty soon the brown rice will probably be retired for sweet potatoes or green beans.

Here are some pictures, as you can see I store a lot of fat in my chest and hips. Some people may think I have gynecomastia which by definition I do, but I do not have any gland. I have been focusing a bit on my back as it is my favorite muscle to work, I am happy with the progress so far, but my chest/stomach/love handles dont seem to be going away which is fairly depressing.

http://img502.imageshack.us/img502/6985/beforenowmarch20072il4.jpg (http://imageshack.us)
http://img502.imageshack.us/img502/566/beforenowmarch2007iz0.jpg (http://imageshack.us)
http://img92.imageshack.us/img92/126/beforenowmarch20073nm3.jpg (http://imageshack.us)

Woke up a little later then I expected. I'm about to get in my morning cardio and then I'm going to start cooking my meals. I am now out of whey completely, but I think my nitrean will get here today so I should be fine.

hey guy, good job on the fatloss !

but why are you pulling your belly in so hardcore on those pics ?

Mainly because that is what I did from the start and I wanted to be consistent. Recently though I have started taking inhaled/exhaled, in a month or two I will put them up.