Oh no. Here somes another one of those journals...

I won't go into a whole lot of background stuff - no life story. If something comes up later and someone needs to know something, I'll let you know. Or if you want to know, ask away. But here's a brief background:

My name's Bart. I turned 22 years-old last Wednesday, March 21. I'm a senior at Kennesaw State University in Georgia. I'll be graduating in May with a degree in economics, and hpoefully going right back in August to start on graduate work at Georgia State.

As of this morning, April 1, 2007, I'm 6'3" tall and weighed in at 211 pounds. According to my bodyfat readings, I'm at exactly 20.0%. I've been doing the bodyfat readings with calipers for several months now - since mid-December. The readings fluctuate. I started in mid December around 26%. The next weeks reading could have been 23%, but then back up to 25% the next week. I do imagine 26% was probably pretty close to accurate and the 20% reading yesterday morning is probably pretty close. I have one of those crazy bioimpedence scales as well, and it's been reading around 18%-20%. That doesn't really mean anything, though. I know they're supposed to be +/- 10% or something crazy like that.

I've been trying to shed fat since late September 2006, when I weighed in at my heaviest ever - 255 pounds! I have lost WEIGHT twice before. Back in summer 1999 before I started highschool, I went fron 242 to 194 on the Atkins Diet. I was playing a lot of basketball and baseball, but not lifting any weights, so how much of the actual loss was fat is unknown. From the beginning of 9th grade to the end of 11th grade, I managed to get back up to 245 pounds. So, I did the low carb thing again the summer before my senior year of highschool. That summer I played a lot of basketball and baseball again with minimal weights, and got down to around 205-210 pounds. From then until September, through my first three years of college, I got back up to 255 pounds. That was in September 2006.

In September, I started eating cleaner and lifting some weights(not consistently). In October, I ordered John Berardi's Precision Nutrition. I finally started it for real towards the end of November. I did do a two-week trial of Dr. Darden's high-carb diet earlier in March and did well on it, but it's not something I could do longterm - I need my protein. So I've went from 255 to 211 so far. I'm happy with what I've accomplished, but I'm not done.

My target date is August 5th. One of my good friends just had a baby. So, she challenges me to be in better shape than her by August 5. She's always been in great shape. After her first kid, she dropped her weight back down and all in no time, right before she got pregnant with #2. I know, come August 5, she's going to be on top of things. She hates to lose as much as I do, so I know she'll be working hard. By August, I expect her to be back to where she was before all these kids came along - she's that determined and strong-willed. But I'm not losing to a girl.... and especially not one that just had a baby. Not happening.

All I'm concerned with right now is looking better physically. Running faster, doing lots of pushups and all that.... sure, it's good. I just want to look better right now.

Right now, at 211 pounds @ 20% bodyfat:
42 pounds of fat
169 pounds of LBM

My goal on August 5th is to be 190 pounds @ 10% bodyfat:
19 pounds of fat
171 pounds of LBM

Everybody shoots for that 10% bodyfat. Well, I guess I am too. Really, I'd be happy with 12%.... probably anything below 15%, but my goal right now is 10%. That means over 4 months, I would have to lose 23 pounds of fat and gain 2 pounds of LBM. That sounds reasonable to me if I stick with it. Is it?

I'm going to keep on doing the Precision Nutrition stuff. The longer I do it, the more habit it becomes, and that's a good thing. That's actually why JB designed the program, I think. 10 habits of good nutrition.

I don't lift consistently. That is something else I'd like to change. Some weeks I lift 3x, other weeks I don't lift at all. I change "programs" frequently too. I want to find something that I can stick with, not be bored, and do cocnsistently.

I've done very little cardio since I've been doing PN. That could be a good thing. I really don't like cardio, at all. If it's running up and down a basketball court, fine. But just running on a treadmill or riding a bike is not my idea of fun. However, I'm going to start doing 30-45 minutes of fasted LISS in the mornings. Getting it in every morning would be optimal. We'll see how that goes starting tomorrow morning.

As for lifting, I'm trying. Any suggestions on something that would stay interesting? Anyone else have my problem?

I've attached some photos on the bottom. Starting the beginning of March, I started taking photos every Wednesday morning. The first photo is from the end of September and the others are from this past Wednesday, March 28.

Sorry for the LONGEST post in JSF history. I just wanted to get this journal started.

MONDAY, APRIL 2

I had a pretty good day today, other than not waking up to do my morning LISS and then not eating exactly how I'd like tonight. Tonight will count as one of my cheat meals, I suppose.

I just couldn't get out of bed this morning to do cardio - I don't know why. I will try again tomorrow, but I'm not sure how that'll work out since I'll have to get up at 5:00AM. I guess it just depends on how bad I really want it.

I decided to start back lifting HIT style. I love Darden's stuff, and I enjoyed HIT while I was doing it. As I mentioned before, I get bored easily and really don't lift consostently. Hopefully with HIT being so intense and short, I won't have a problem with either of the two problems. Go to the gym and knock it out. There's really no time to get bored with it. I didn't keep track on any weights or reps this morning, since I was really trying to just get back in the routine and be as intense as possible. Went pretty well, I think...

9:00AM - 2 scoops Nitrean + Greens supplement
11:00AM - 1 serving Surge
12:00PM - 2 slices 100% whole wheat bread, whole tomato, whole chicken breast, spinach salad
3:00PM - chicken breast, celery, carrots
8:00PM - beef stroganoff, celery, carrots, ranch dressing
11:00PM - 2 scoops Nitrean + Greens supplement

Also had the normal - multivitamin and 6g fish oil

I'm also "JB-inspired", and I really think his stuff works. I found it quite difficult to follow the 10 habits to start with, but I've tried to improve myself constantly, and now I can finally reach the 90% adherence.. at least most of the time.

Good luck! It will be interesting to follow, and your goal is as good as any..:)

TUESDAY, APRIL 3

Had a pretty good eating day today. Still didn't get the morning cardio in, though. Getting up at 5:00AM wasn't happening this morning. I have class late tomorrow, so hopefully I can get up and get the cardio in before I get to the gym for my lifting.

I'm seriously considering going back on Dr. Darden's recommended diet come Monday. I did the two week quickstart in early March and had good results. I've decided to keep my lifting all HIT, so why not go along with Darden's diet as well? I love Precision Nutrition and the things I get to eat, but I got better results from Darden's way. Something I have to decide.

So tomorrow I'm shooting for fasted LISS and then hitting the gym for an HIT lifting session.

6:30AM - 2 scoops Nitrean + Greens supplement
10:00AM - 2 scoops Nitrean
1:00PM - chicken, cabbage, salad
4:00PM - 1 scoop Nitrean, yogurt + Greens supplement
7:00PM - Bag of pumpkin seeds
9:30PM - chicken breast, small amount of tilapia, large romaine salad

You can see the changes taking place. stay consistent.:tu:

I'm still around. I just can't get away from Darden's stuff. Here we go again. Why stay away from what had results? It worked last time, it'll work again, hopefully.

Had a good workout and a good eating day yesterday. Here's the new plan, though:

Monday, April 9 - Sunday, April 22

For the first two weeks, I'll be following the Quickstart Plan outlined in Darden's TNHIT book. So, I'll be following a 1500 calorie diet with the 60/20/20 ratios of carbs/protein/fat. I think I'm going to stick pretty closely to the meal plan Dr. Darden outlined in the book just for simplicity's sake.

During these 2 weeks, I'll be doing HIT lifting MWF. Definitely no cardio during these two weeks. My routine looks like:

Leg Curl
Leg Extension
DB Pullover
BB Bench Press
BB Bent-Over Row
BB Overhead Press
BB BIcep Curl
DB Tricep Extension
Standing Calf Raise
Trunk Curl


Monday, April 23 - May 21

After the two week Quickstart, I plan on raising calories a little to around the level of what Darden did with the guys in the Florida Dreamin' article. So, from April 23 until whenever I reach my goal, I'll be eating between 1800-1900 calories with something close to the 60/20/20 guidelines. I'll be following the same routine as in the first two weeks as well.

Over these weeks, I MAY add in 3 days of low intensity cardio. I'm talking walking on a slight incline for 30-45 minutes on MWF, the same days I'll be lifting. I know a lot of people don't like the extra cardio, but I don't think a couple of days of walking will hinder fat loss or any muscle gains. This is still two weeks away - I could change my mind by then.

My starting weight is 214.2 pounds, at ~20% bodyfat. That puts me at 172 pounds LBM and 43 pounds of fat. During the leaning out phase I've outlined, I'm hoping to get down to 190 pounds at 10% bodyfat.

That means I need to lose 24 pounds of fat and hold my LBM at 172. I think this can be done in a total of 6 weeks(2 week Quickstart + 4 weeks higher calories).

So, my target date to lose 24 pounds of fat is May 21, 2007. That's an average of 4 pounds of fat loss/week. I'm pretty sure I read somewhere that Dr. Darden said the average fat loss/week in the Florida Dreaming study was around 4 pounds/week... I think it was actually like 3.8 pounds/week. If I can't get to 190 by May 21, then I guess I'll continue on the same eating plan for an extra week or as long as it takes to get there.

I'm back.

Well, my plan didn't go as planned. I graduated from college on May 10, so from May 10th until this past Monday, my diet has pretty much been nonexistent. I'm still going to stick with what I originally planned - using Darden's recommendations. On Monday, I started out weighing 210.6

I'm eating ~1500 calories/day right now. Seems awfully low considering I'm still over 200 pounds. But, that's what I'm doing. Ell Darden has produced results and seems to know what he's talking about, and that's good enough to me.

Weight training has also been pretty much nonexistent. I did decide to cut back a but during the hypocaloric diet. Still lifting HIT style 3 days/week, but only 5 exercises to failure. Squat/Leg Press, Pullover, Bench, Curls, and ab work. Doing the ocassional cardio. Usually just a nice walk, nothing big.

My diet is very different than most people's. As I mentioned in an earlier post, I'm a big fan of John Berardi. My plan is the ABSOLUTE OPPOSITE of what Berardi would tell me to do. I've actually had better results in the brief time I followed Darden's guidelines, so that's what I'm going to do.

I'll try to do regular updates - maybe every day, every couple of days, maybe weekly. I'll also try to throw some new pictures on here sometimes, as well as measurements.

Good day today. Proud of myself....

Upon waking this morning, I popped some BCAA's and hopped on the treadmill. Took an easy 30 minute walk. I know HIT folks aren't big on cardio, but I felt like taking a walk. No harm done...

Eating has god very well this week. Today, I had an offer to go to lunch with some friends. I couldn't turn that down. We went to a local BBQ place - I got a pork salad. Not too bad of a meal. Other than the pork, I've been perfect the rest of the day, and even week.

I've been sore today from lifting for the first time in a while yesterday. I really wasn't expecting the soreness, but it's alright. Tomorrow is another lifting day, and I plan on doing the abbreviated HIT routine that I did yesterday.

I may take some new pictures tomorrow to see how I compare with the last pictures I took - I should look about the same.