Well it seems like I have been on a perpetual "DIET" for the last 7 years. During this time I have lost & gained back over 60 lbs several times. :mad:

I am tired of "dieting", I am tired of starting & Failing my "LIFE CHANGE", I am tired of being overweight. Now I'm just plain old tired.:bang:

It is time to do something about it. Time to actually follow thru with all of the planning that I make. Time to stop making excuses. Time to take control for my actions & MISTAKES.

So here goes...

Current Weight- 243.0 Lbs
Current BF%- 37% based on the Military Neck & Belly measurement.
June 16, 2008 Goal- 165.0
Goal BF%- 8%

Once I reach a lower BF% I will switch to my Digital Calipers

1. I will- update this Journal every morning by 10 am.
2. I will include- my weight.
3. I will include- The previous days food intake.
4. I will include- The previous days calorie count.
5. I will include- The previous days cardio done.
6. I will include- The previous days lifting.
7. I will include- ANY MISTAKE I MAKE.
*8. Goal- Asleep by 10PM EVERY NIGHT
*9. Goal- 7-8 hrs sleep EVERY NIGHT
*10. Goal- Log all food into DietPower.
*11. Goal- Not missing a cardio session for the next month.
*12. Goal- Not missing a lifting workout for the next 8 weeks.
*13. Goal- Drink Lots & Lots of WATER.

Today’s weight-243
Yesterday’s food intake-

Breakfast 7am
Ham & Cheese Baguette from Mobil 590 Cal
StarBucks Cappuccino from Mobil 190 Cal

Lunch 1pm
Bacon Double Cheeseburger w/Fries & Drink from Culvers 1000 Cal

Snack 5pm
2 Slices of Honey White Bread 220 Cal

Dinner 7pm
Homemade Pot Roast & Potatoes 500 Cal

Yesterdays total Calorie intake- 2500

Yesterdays Cardio- NONE

Yesterdays Lifting- NONE

Yesterdays ERRORS & MISTAKES
WENT OUT DRINKING WITH THE GUYS WED NIGHT!!!
Breakfast- Lazy didn’t want to make it myself.
Lunch- Ran late in the morning & forgot to pack lunch. Wife called to go out to lunch. I ate what I wanted to.
Snack- Should have grabbed a handful of Almonds. POOR CHOICE
Cardio Morning- TOO TIRED, Bu**SH*T- No Motivation!!!
Lifting Evening- TOO TIRED, Bu**SH*T- No Motivation!!!

Today’s weight-243
Yesterday’s food intake-

Breakfast 7am
2 Slices of Honey White Bread 220 Cal
12 oz Water

Snack 10Am
2 Slices of Honey White Bread 220 Cal
1 Slice American Cheese 110 Cal

Lunch 12:30pm
Ham & Cheese on Whole Wheat Wrap 500 Cal
12 oz Water

Snack 5pm
Ham & Cheese on Whole Wheat Wrap 500 Cal
12 oz Water

Dinner 7pm
4 oz Steak & 4 oz of Potatoes 500 Cal
5- 12 oz Guiness Beers 650 Cal

Snack 10pm
Wrap 300 Cal

Yesterdays total Calorie intake- 3000

Yesterdays Cardio- NONE

Yesterdays Lifting- NONE- Finalized my workout routine last night. Will start lifting on Monday.

Yesterdays ERRORS & MISTAKES
I should have stopped at 2 beers.
I was running late this morning, and forgot to eat breakfast.
I also forgot to pack my work meals too.
I woke up too late to do my fasted LISS.

Today I will not be doing my morning LISS as I am spending most of the day helping a family member move. I am one of those movers that runs hard to get it done quickly. So I think I'll be ok.

Tomorrow will also be a fun day- My dad & I are going to the local Drag strip & running our Corvettes. I'm hoping to get into the high 12 sec with my car- STOCK... He should be well into the 11's with his, but he's still learning how to drive his car.

Anywho- Have a fun weekend..

Note to sound harsh...

But that is a very bad start, especially at the beginning when one's motivation is usually at its highest. Imagine what it will be in a few weeks or months from now...

Note to sound harsh...

But that is a very bad start, especially at the beginning when one's motivation is usually at its highest. Imagine what it will be in a few weeks or months from now...

Sheesh great way to encourage that motivation. :bang:


Quik; Keep on trucking, Even if what you are doing isn't 100%, if it's better than what you were doing last week, then you can only claim to be improving. You seem to be in the planning stages, that's fine. And the fact that you admit to your mistakes will help you in the future.
Read some of the nutrition stickies if you get a chance. They will tell you how to improve your diet and workout routines. If your heart is in this there is no way you can fail. Good luck!

Today’s weight-241.5
Yesterday’s food intake-

Breakfast 7am
See Total calories

Snack 10Am
See Total calories

Lunch 12:30pm
See Total calories

Snack 5pm
See Total calories

Dinner 7pm
See Total calories

Snack 10pm
NONE
Yesterdays total Calorie intake- Weekend’s are fairly random, depends on what I am doing. I ate a little something when my energy started to run down.

Yesterdays Cardio- Sat.- I spent all day moving my wife’s Uncle & Aunt into a new home, so 8 hours of LISS, MISS, HISS, & HIIT.
Sun- I spent all day cleaning, Dismantling, & rearranging our entire basement, so once again 8 hours of LISS, MISS, HISS, & HIIT.

Yesterdays Lifting- SAT & SUN ALL DAY!!!

Yesterdays ERRORS & MISTAKES
SAT- .I suppose I could have packed 10 really small meals, but they had a veggie tray & other misc food items set out for us. I grazed all day.
Sun.- I over ate dinner (Italian -Pasta w/Chicken in a red sauce), but only had a few small meals thru-out the day. So over all not too bad.

Last Night time to bed- 9:40 PM

Woke up this morning- 5:10 AM

Hours slept- 7.5 Hrs

Note to sound harsh...

But that is a very bad start, especially at the beginning when one's motivation is usually at its highest. Imagine what it will be in a few weeks or months from now...

Motivation- I really don't have much left, as stated before I have been on this endless rollercoaster for the last several years. I have spent a while away from the forums, but in the last few days I have been reading M@'s Journal among a few others. Slowly I am building my motivation back up... One day at a time.

Good new is this morning I did my first leg workout in over 6 months-
I broke my right foot back in June- the day before was to start lifing again. All went very well with just a little bit of discomfort.

I don't think you should weigh yourself every day. It's not psychologically healthy.

I'm sure I also don't need to tell you that your diet is far from optimal.

That said, everyone has to start some place. I eased into clean eating and meticulous calorie counting over a period of weeks.

Also, if you really want to achieve 8% body fat you better say goodbye to your drinking buddies. Alcohol has basically no place in the diet of someone trying to get that lean. I mean, a glass of wine a few time a year, maybe but that's it.

Also, are you supplementing with a multi-vitamin and fish oil? You should be! Good luck! Keep posting!

Sheesh great way to encourage that motivation. :bang:


Quik; Keep on trucking, Even if what you are doing isn't 100%, if it's better than what you were doing last week, then you can only claim to be improving. You seem to be in the planning stages, that's fine. And the fact that you admit to your mistakes will help you in the future.
Read some of the nutrition stickies if you get a chance. They will tell you how to improve your diet and workout routines. If your heart is in this there is no way you can fail. Good luck!

NO big deal- Isn't a great way to start...
Anyway, I've planned till I was blue in the face, but to no avail I couldn't maintain any sort of progress. Hopefully this time it will be different.

Today was day one of my lifting routine- MAX-OT
This is the second time doing it, and I loved it the first time.
High intensity- Love that feeling
Low rep sets- Love these too.
Short workout time 30-45 Mins- Perfect for me to do in the
morning.

I'm also starting today with evening cardio- 30 minutes on the treadmill.

Have a great day!

I don't think you should weigh yourself every day. It's not psychologically healthy.

To be honest it doesn't bother me. I watching the weight change +/- from day to day. I also graph it along with a 7 day moving aveage.
I LOVE GRAPHS!!!:claphigh:

I'm sure I also don't need to tell you that your diet is far from optimal.

That said, everyone has to start some place. I eased into clean eating and meticulous calorie counting over a period of weeks.

I have Dietpower & start hard core tracking calories today.


Also, if you really want to achieve 8% body fat you better say goodbye to your drinking buddies. Alcohol has basically no place in the diet of someone trying to get that lean. I mean, a glass of wine a few time a year, maybe but that's it.


This is a concept that I am struggling with.. I will have to revaluate my goal of 8% once I get into the teen%'s. Plus they are more than just drinking buddies. The good news is I just bought a pool table, so that eliminates two nights a week going out the the bar to "play pool"- drinking seems to always be involved with this event.

Also, are you supplementing with a multi-vitamin and fish oil? You should be! Good luck! Keep posting!

Not yet, but I will be taking a multi-Vit very soon.
I'm not sure if I'll be taking the fish oil though.

Thanks for the help...

I just wanted to say Good Luck. I know how hard it can be to stay motivated.

Today’s weight-241.0
Yesterday’s food intake-

Pre Workout 5am
Banana
Coffee w/Half & Half
Plain Pita

Breakfast 7am
3 Egg, 2 slices Canadian bacon, onion in a plain pita
Glass of water

Snack 10Am
Chicken Breast wrapped with a plain Pita
Glass of Water

Lunch 1:00pm
Chicken Breast wrapped with a plain Pita
Glass of water
Snack 5pm
Banana
Glass of Water

Dinner 7pm
1.5 Cups of wild rice
Glass of water

Snack 10pm
NONE

Other
Several other glasses of water throughout the day.

Yesterdays total Calorie intake- Total calories as entered into DietPower- 2225

Macros
Pro-29% 164g
Carb- 49% 272g
Fat- 22% 53g
Fiber 19g

Yesterdays Cardio- I tore apart & rebuild my firewood storage racks- 1.5 hrs (VERY NICE SWEAT)

Yesterdays Lifting- 5:10am MAX-OT LEGS- I Felt great all day… What a motivational boost!!!

Yesterdays ERRORS & MISTAKES
I am claiming none- Perfect day for me, at this time.

Last Night time to bed- 9:10 PM

Woke up this morning- 4:40 AM Early morning Meeting

Hours slept- 7.5 Hrs

I will be making minor tweeks to all aspects of my transformation over the next few months.
Have a great day.

Today’s weight-241.0
Yesterday’s food intake-

Pre Workout 4:15am
Coffee w/Half & Half

Breakfast 7am
3 Egg, 2 slices Canadian bacon, onion in a plain pita
Glass of water

Snack 10Am
Chicken Breast wrapped with a plain Pita
Glass of Water

Lunch 1:00pm
Chicken Breast wrapped with a plain Pita
Glass of water
Snack 5pm
NONE

Dinner 7pm
Grilled Chicken Breast
0.5 Cups of wild rice
Glass of water

Snack 10pm
NONE

Other
Several other glasses of water throughout the day.

Yesterdays total Calorie intake- Total calories as entered into DietPower- 2182
Macros
Pro-37% 201g
Carb- 40% 216g
Fat- 23% 55g
Fiber 14g

Yesterdays Cardio- I started stacking the firewood on my new racks- Ran out of time. Only 15 minutes
Yesterdays Lifting- 4:15am MAX-OT ARMS- I Felt great all day… What a motivational boost!!! My legs are only mildly sore.
Yesterdays ERRORS & MISTAKES
I wish I would have had more time for cardio, but the wife got home early & I had to prepare a weeks worth of chicken breasts. I’ll for go a full on cardio for a weeks worth of good nutrition!
Last Night time to bed- 9:30 PM
Woke up this morning- 5:00 AM
Hours slept- 7.5 Hrs

Well so far so good
3 days in a row lifting so far, that's better than I've done this year. I'm waking up without hitting the snooze button. I'm actually lifting in the morning like I want to. I'm eating like I want. I've been coming home after work, & instead of plopping down infront of the TV I've been doing projects around the house. So far a vast improvement from last week.

I really do like lifting MAX-OT style.. It's intense, keeps my interest, allows for some awesome gains, and only takes 30-45 minutes. This allows me to lift in the morning, as opposed to the evening. Mornings are more "My time" not "Our time".

So far my calories seem to be coming in right at 2200. This seems to be a good number as I feel slightly hungry most of the day. In the past i've dicovered that anything less than that & I crave food/ think about it all day long. This is not good for me. Only time will tell if I have to tweek my calories. Hopefully on day I'll be able to add calories & still lose fat. One can only dream!
Well time to get to work, Have a great day.
QZ6

Today’s weight-240.0
Yesterday’s food intake-

Pre Workout 5:15am
Coffee w/Half & Half

Breakfast 6:15am
3 Egg, 2 slices Canadian bacon, onion in a plain pita
Glass of water

Snack 10Am
Chicken Breast wrapped with a plain Pita
Glass of Water

Lunch 1:00pm
Chicken Breast wrapped with a plain Pita
Glass of water
Snack 5pm
NONE

Dinner 6:30pm
Home made Eye of Round Stew w/Potatoes
Glass of Red Wine

Snack 10pm
NONE

Other
Several other glasses of water throughout the day.

Yesterdays total Calorie intake- Total calories as entered into DietPower- 1816
Macros
Pro-34% 156g
Carb- 33% 149g
Fiber 14g
Fat- 32% 64g
Sat. Fat 20g

Yesterdays Cardio- None- I just don’t seem to have the time…
Yesterdays Lifting- 5:15am MAX-OT Shoulders & Traps
Yesterdays ERRORS & MISTAKES
I wish I would have had more time for cardio, but the wife got home early & I had to prepare dinner. I really need to get this figured out.
Last Night time to bed- 9:45 PM

Woke up this morning- 5:00 AM HIT THE SNOOZE TILL 5:45 Hrmmmm???

Hours slept- 7.25 Hrs

I think I'm going to hit the sack at 9PM tonight. It seems that I need a little closer to 8 hours sleep than 7 hours.
Have a great day.

Today’s weight-239.5
Yesterday’s food intake-

Pre Workout 5:15am
NONE

Breakfast 6:15am
3 Egg, 2 slices Canadian bacon, onion in a plain pita
Glass of water

Snack 10Am
Chicken Breast wrapped with a plain Pita
Glass of Water

Lunch 1:00pm
Chicken Breast wrapped with a plain Pita
Glass of water
Snack 5pm
Margarita

Dinner 6:30pm
4 Pints of Murphy’s Stout
2 Eggs in a plain Pita
Snack 10pm
Plain pita
2 slices of bread

Other
Several other glasses of water throughout the day.

Yesterdays total Calorie intake- Total calories as entered into DietPower- 4033
Macros
Pro-21% 208g
Carb- 33% 331g
Fiber 14g
Fat- 18% 81g
Sat. Fat 21g
Alcohol- 28%

Yesterdays Cardio- None- I just don’t seem to have the time…
Yesterdays Lifting- NONE
Yesterdays ERRORS & MISTAKES
Unplanned Cheat evening… By noon yesterday my diet resolve was starting to falter. Even though I brought meals with me I still wanted to go out to lunch & eat something bad. I think it’s time to up the calories just a titch. Yesterday’s lifting was supposed to be Chest, but I have been having pain by where my left clavicle connects to the shoulder. I think chest & back might aggregate my condition. I’m not sure what I did to hurt this area, but I’m going to give it a rest- No lifting till Monday.
Didn’t do any cardio either yesterday…

Last Night time to bed- Midnight

Woke up this morning- 6:00 AM

Hours slept- 6.0 Hrs

Today’s weight-242.5 water retention from salty foods.
Yesterday’s food intake-

Pre Workout 5:15am
WEEKEND

Breakfast 6:15am
WEEKEND

Snack 10Am
WEEKEND

Lunch 1:00pm
WEEKEND
Snack 5pm
WEEKEND

Dinner 6:30pm
WEEKEND

Snack 10pm
WEEKEND

Other
WEEKEND

Yesterdays total Calorie intake- Total calories as entered into DietPower- Macros
Pro-% g
Carb- % g
Fiber g
Fat- % g
Sat. Fat g
Alcohol- %

Yesterdays Cardio- None
Yesterdays Lifting- NONE
Yesterdays ERRORS & MISTAKES
Spent Sat. in a car 9 hours round trip- Ate gas station to gas station.

Last Night time to bed- 9:45PM

Woke up this morning- 5:00 AM

Hours slept- 7.25 Hrs

I did Max-OT Legs this morning. It turns out that my clavicle pain comes from doing Squats. I need to start stretching my shoulders & chest to increase flexibility in my shoulder.