Hi, i have been posting here for awhile now, and have decided i want to document my journey to a new, healthy Dan. I started this journey about 3 months ago when I saw the transformation my friend Jonno, aka Jmumm at these forums made, and he really inspired me. He showed me this website, and I read all about John, and was in disbelief. I decided for lent I was going to begin eating cleaner, but i still continued eating dirty. I weighed in at 179 in the middle of february. I am now down to 155 about, depending on the day. I am roughly 5'9" tall, so i'm fairly short, and i am still pretty pudgy. I would say I have a medium build, and i figure if i lose 10 pounds more fat, i will be in pretty good shape body fat % wise. i intend to post pictures soon. At no point was I far out of shape, however, i was always far from being in shape at the sametime. I have always maintained decent health from playing tennis on occasion. However, I have always been pretty weak, and have decided through weight training I was going to slim down and tone up my body. My goal is to get so toned and low bodyfat that I can see a six-pack of abs.

for my final push i am really on a low amount of calories, and if you have microsoft excel, it can be viewed at
http://home.earthlink.net/~dbucholtz38/food.xls



also, i have a blog i keep if anyone wants to read that, i link to this page from there.

http://tensdanny38.blogspot.com

expect an update with tomorrows workout.

today was shoulders, forearms, and biceps.
i felt my shoulder workout today was pretty good, but i feel as though i can do more. I am up to shoulder pressing 140 on the machine. I don't do freeweight upright shoulder press as it scares the dickens out of me. I did some lateral raises to work my deltoids, and then did the same thing while bending over. For biceps, i can only curl about 50 pounds, so i did some seated arm curls, then did some cable curls, then went with a 20 pound dumbell in each and did a ton of curls that way. my arms are not as strong as i'd like them to be. I then did some forearm work, but not too much of it. Overall a pretty easy day, tomorrow is my extreme ab day, then friday is insano chest/tricep day. i love fridays. Thats where my big strides come.

Today i made turkey tacos with low expectations, and needless to say, they blew any other taco i've ever eaten out of the water! they're delicious! i consumed far too many of those, but am doing pretty good for the day still.

peace.

I reckon you do standing shoulder press and sitting db shoulder press

I love em :D

today i was playing around with some great divinities and my blender. I created a new breakfast shake that greatly outdoes total protein in goodness. It includes the following:

1 scoop chocolate flavored All the Whey Protein
5 grams Glutamine powder
1 whole banana broken into small pieces
8 oz skim milk
4 oz water
8 ice cubes
one serving of dannons lit and fit fat free strawberry yogurt

it is amazing tasting! mmmmm!

as for the rest of my food today,
i woke up to my usual glutamine and protein w/ water, and a serving of protein total.
I had a turkey sandwich on wheat bread at 10 am followed by another at 12:13 for lunch.
I had my workout from 3-335 since all i worked on was abs.
I came home, created my shake, and had a chicken breast for dinner, along with some carrots and brocholli.
Right now i'm getting ready for my 1/2 cup of fat-free cottage cheese, and then i'm off to bed.

I did 4 dot drills tonight around 10 for my cardio for the day. Those things are absolutely killer, especially the left foot only step.

Homework was pretty fair tonight, but it was tough to complete with the whole 2 hour final episode of friends and all. Needless to say though, i got it done.

My day was pretty stellar.

Jmumm, want to lift with me sometime, show me a few tricks of the trade?

my chest lifts keep going down, i don't understand it. i just want to get in shape fast!!!!!!!!!!!!! ARGHHHHHH!!

today is my senior prom, so fitness really won't be accounted for. I will do my best to eat healthy, and i won't eat any of the junk at post prom. It's at the local ymca(post that is) so i think i will get my fair share of basketball in. I did 4 dot drills today. I clock in at around 53-55 seconds per drill. The left-foot set of 5 is what kills me, it is incredibly difficult. My quickness has greatly improved since starting this.

I was doing these without my shirt today, and you could see my heart throbbing through my chest. it was pretty gross. i am still going strong cutting, and having a good time doing so.

my exercise today was the dot drills, and mowing the lawn. We'll see what comes tonight at post-prom, i'm sure alot of exercise will ensue there, as i love 5 on 5 full court bball!

i think i am getting to that point where the progress really starts to slow down for those last ten pounds. I have no idea what my body fat is right now, but i have seen people say they're around 12-13 and i am not as defined as them but who knows. i am 5'9", and 156 pounds.

i guess it just seems weird to me since the pounds were dropping off me so fast at the beginning, now it's starting to slow. Maybe my body just adjusted?

here are current pictures. I am trying to figure how much more fat i have to lose to get a six-pack and be quite defined. i have no idea what my body fat is. i am 5'9", 156 pounds. here are my photos showing my progress.

today was my best day of lifting yet. i lowered alot of my lifts to work on picture perfect form with the weight room supervisor(professional body builder taylor rose) and holy cow am i feeling a difference right now. I worked my back today, and with the perfect form, the muscles were worked 10x better than i've ever worked them before. It is an amazingly feeling right now as i think this is going to help me get out of my rut. I also took jeremy likness' advice and had a few more carbs on the day. I had a piece of whole grain wheat bread 30 minutes before lifting, and from now on maybe i'll have a bowl of total. I am feeling really good right now, and I leave for work at best buy soon. When I return home at 10, 4 dot drills are awaiting me. I cannot wait.

:nod:

my weight seemingly keeps going up and i eat so clean. i have plenty of fat to lose so i don't understand it. if you read this, help me!

ate a great sum of food today. around 2200 calories, hopefully this boosts up my metabolism a bit and i get back on track. I did it with all clean food too, so i doubt it hurt too much.

I did squats for the first time today, and my legs are killing me. I just learned how to do the correct form for like an hour with just the bar, and my legs were killing me. Eventually I put on 10's on eachside just for the purpose of a little weight with the form. I've got it down pat i'd say. It is really complex though.

Next week i'll go heavier and gradually build this up.

i'm going to go do 4 dot drills now. later.

GD!
i feel fat and bloated. i don't feel like i'm burning food like i was three weeks ago.
I am going to not step on the scale for another 3 weeks starting today, when it was 160, but that was with water weight.

I suppose maybe it's been the occasional piece of cheese and peanut butter that i haven't been accounting for that are stunting my progress in weight loss. I have updated my diet accordingly, and swear to myself from here on out i am done cheating as it is only hurting me. I am eating clean 100% rather than 95% until I achieve my goals!

Food Consumed Calories Fat Carbs Sucrose Sugar Protein Fiber
6:45 AM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
5g Glutamine Powder w. Water 18 0 0 0 4.5 0
1 Banana 105 0 26 0 1 1
10:00 AM
Turkey Sandwich on WGW Bread 280 9 26 1 34 6
12:00 PM
Turkey Sandwich on WGW Bread 280 9 26 1 34 6
2:40 PM
3/4 cup Whole Grain Wheat Total 170 1 27 3 3 3
3:00-4:30 Workout
5:00 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
5g Glutamine Powder w. Water 18 0 0 0 4.5 0
7:00 AM
1/2 TBSP Natural PB 100 6 6 1 4.5 1
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 50 0
10:00 PM
Cottage Cheese 100 3 7 3.5 13 0
3 g Glutamine 10.5 0 0 0 3 0
Total 1558.5 33 128.5 14 198.5 19.5
Macro-Nutrients 297 514 794
% of Composition 19.06% 32.98% 50.95%



how is this looking? hopefully this can get me to my goal of 9% body fat. i estimate i'm at 13-14% right now.

After calculating my body's metabolic rate to be roughly 2800 because of all my physical activity, i have produce a new diet that should hopefully allow me to burn 2 pounds a week! :-) !

Here it is


Food Consumed Weekdays Calories Fat Carbs Sucrose Sugar Protein Fiber
6:45 AM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
5g Glutamine Powder w. Water 18 0 0 0 4.5 0
1 Banana 105 0 26 0 1 1
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
3/4 cup Whole Grain Wheat Total 110 1 27 3 3 3
4 oz Skim Milk 40 0 6.5 6.5 4 0
10:00 AM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 70 3 0 0 26 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
12:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 70 3 0 0 26 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
2:40 PM
3/4 cup Whole Grain Wheat Total 110 1 27 3 3 3
3:00-4:30 Workout
5:00 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
5g Glutamine Powder w. Water 18 0 0 0 4.5 0
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
7:00 PM
1/2 TBSP Natural PB 100 6 6 1 4.5 1
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 50 0
10:00 PM
Cottage Cheese 100 3 7 3.5 13 0
3 g Glutamine 10.5 0 0 0 3 0
Total 1828.5 32 211 44 214 20.5
Macro-Nutrients 288 844 856
% of Composition 15.75% 46.16% 46.81%



Weekends! Calories Fat Carbs Sucrose Sugar Protein Fiber
10:00 AM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
5g Glutamine Powder w. Water 18 0 0 0 4.5 0
1 Banana 105 0 26 0 1 1
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
Spring Tree Sugar Free Syrup 30 0 12 0 0 0
12:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 70 3 0 0 26 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
3:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 70 3 0 0 26 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
5:00 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
5g Glutamine Powder w. Water 18 0 0 0 4.5 0
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Banana 105 0 26 0 1 1
1 TBSP Natural PB 200 12 12 2 9 2
7:00 AM
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 50 0
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
12:00 AM
Cottage Cheese 100 3 7 3.5 13 0
3 g Glutamine 10.5 0 0 0 3 0
Total 2023.5 37.5 236.5 56.5 227 20.5
Macro-Nutrients 337.5 946 908
% of Composition 16.68% 46.75% 44.87%




with that said, i had a kick-ass chest workout today! it was awesome!

i donated blood today, and didn't workout. my girlfriend came back from college, and i finally got to see her for the first time in 3 weeks, so that was the highlight of my day. tomorrow i am going to do quite a bit of cardio, and some ab work, and try out the new weekend diet.

played some tennis today, spent time with the girlfriend, and did some dot drills. That's about the extent of my workout today. I am going to do some pushups, and ab work as well right now.

did yard work all day today. My tan is coming along really well i think. Generally I am a pretty pasty fellow as one can deceiver from the above pictures. With school during the day, it is pretty difficult to get a good tan however. From tennis, I of course have the stellar farmers tan on the forearms and biceps :tu:


Anyway, today I stuck with my weekend diet completely, and it was quite delicious. On top of the deliciousness, I am kind of hungry right now, which means(i think atleast) that I am burning off my food like whoa. If this notion is incorrect, please notify me as i'd like to maximize my effectiveness.

School is almost done with for good, then onto college in August. That is going to be a blast, I cannot wait.

The girlfriend is in florida with her family for the week, so i am going to focus really hard on fitness and see what comes of it. I figure with my diet, and intense exercise, 2 pounds of solid fat can easily be shed this week! :-) !

later.

I was just wondering today if anyone has a hard time eating healthy while in college. I intend to use the cafeteria for the most-part my freshman year, and cannot foresee that containing foods prepared in a healthy manner. I foresee a challenge coming, which sucks since i want to bulk a bit during college.

Today I had a phenomonal back workout. It was simply incredible. Finally my friends came lifting with me again, so I had people to talk to and to compete with on lifts. It feels really good being the strongest of all my friends. Everything but my chest is fairly strong.

Ate around 2000 calories today, so at about an 750 calorie deficit. This is far better then my 1400 a day for several weeks which resulted in no weight loss, so we'll see how it goes. Hopefully this proves to be successful and gets me lookin' good.

I invision myself having a brad pitt fight club-esque body in two months or so. That would be really cool, and I'd be very satisfied with that. :D

I really feel as though i'm back on track, and full of energy, which sucks, since it's 11:30 and i need to get to sleep!

Tomorrow is my leg day, and I look forward to doing some serious squats, deadlifts, calf-work, dot-drills, and leg curls. I cannot wait, should be a wonderful day ahead of me.

If anyone reads this, please comment my thread feels so lonely

Today I consumed around 2300 calories, which is good since my maintaince is supposedly around 2900. We'll see how i feel tomorrow. I must say i consumed a ton of food, alot of it was veggies. I'm stuffed to the maxx!

I did legs today, really focused on my squats and hamstrings. Being only my 2nd day of doing squats, i started off with just 25's on each side. That was good and nice and all, but I felt like a sally, so I went for the 45's. I did this, but it was really tough, and I don't think my form was too super so i'm going to go back to the 25's until i get stronger and better with the whole ordeal. How much does one normally begin squating with? I also did some dead lifts for the first time, and once i got the form down, my butt is quite stiff right now.

No cardio today, as I was rather busy with my high school band concert. It went pretty well. Good times.

I cannot wait for my shoulder day tomorrow! It is insanely exciting! I am going to be pumping some serious iron tomorrow. :)

I'm feeling much better about my diet right now. When I consume right around 2000 calories, I feel much fuller, and hopefully will be dropping the weight faster as I would like to get ripped as soon as possible. Also, now that i'm not consuming 1400 calories a day, and only about 50 grams of carbs, i find my lifts greatly going up right now, and my stamina is increased as well. Consuming 200 carbs a day is definitely helping me out greatly.

Hopefully the added calories are putting me closer to my goal with every passing minute.

I have a hunch i have about 12-15 pounds of fat left to lose, which needs to hurry up and get off!!!!!!!

Hi Danny, Congrats, looks like you've made some excellent progress. Im no expert but mybe the bloating is coming from the bread. Try getting your carbs from another source. :gl:

you think so?
:) thanks for posting, i'll see what i can do to fix the diet up. i do so love my bread though :p

alright, so it's been awhile. I've been eating really clean, and have had good results in lifting since upping my calories. With graduation next sunday, life has been hectic. Today I absolutely gorged at our senior trip since i figure it was a good excuse to party. Tomorrow and there after is back to strict dieting. I am not losing weight anymore, but toning up. I guess for being 5'9", 155 pounds isn't too bad.

Today i had 3 slices of thin crust cheese pizza
3 hamburgers
oatmeal for breakfast
a chocolate chip cookie
a brownie
a mini chocolate cream puff
and thats about it.

gameworks is a really fun place. whoever came up with the unlimited gaming per hour arcade is a genius! today was great!

sorry about the lack of updates lately, i've been super busy with school and all lately. In fact, i decided to take a week off from lifting, and eating clean. though i haven't eaten horrible, it's been far from ideal. today i woke up to my all time low weight after like 4 days off. i'm at 154 now. sweet!

time to begin studying for ap chemistry.

shocking, 153, my all-time low now, while eating practically a whole pizza yesterday! isn't that nuts!!! tomorrow is back to my program, as i feel a little bloated, and can take off some serious wieght again now that i'm fresh and motivated once again! w00t!

6:45 AM Calories Fat Carbs Sugars Protein Fiber
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
1 Banana 105 0 26 0 1 1
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
Spring Tree Sugar Free Syrup 30 0 12 0 0 0
8 oz skim milk 90 0 13 13 9 0
12:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 70 3 0 0 26 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
2:30 PM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4:00 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
1 Banana 105 0 26 0 1 1
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
8 oz Skim Milk 90 0 13 13 9 0
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
6:30 PM
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 40 0
1 Dannon Light & Fit Yogurt 90 0 16 12 6 0
11:00 PM
Cottage Cheese 100 3 7 3.5 13 0
Total 1907 18 261.5 79.5 197.5 22.5
Macro-Nutrients 162 1046 790
% of Composition 16.68% 46.75% 44.87%






my new improved less-bread filled diet. i am gonna miss my whole grains of baked goodness. this is my final 15 pound diet, i am excited!

i'm gonna post pics again one day this week. whenever i had some gd free time!

Getting back on track felt good today. Really good. My hitting the weights was kind of weak in comparison to normal, but then again it has been awhile and maybe it was just my imagination. It was a back day, and it is feeling pretty good. Tomorrow i'm gonna hit chest, then legs on thursday, then biceps, triceps, and shoulders on friday.

i work too gd much. Best buy is a great place to work. I enjoy it. However, my supervisor guy is a big douche bag. i cannot stand him. Everyone else in the department is cool, but from day one this guy has given me awful vibes, and really weirded me out.

Dan,
I saw your question about eating in college. I just finished up my first year at school and let me tell you...it was hard. The best advice I could give you is cut as much as you can before you go to school, and then bulk when you get there. The cafeterias have seemingly every food you could ever want, and if your bulking, that is a big plus. Also, try to keep the beer drinking to a minumum. If someone would of given me this advice before I left for school, maybe I wouldnt of gained the 12lbs that I did. Now I have to cut all summer just to start bulking in the fall....dammit

thanks for your advice and response! that's currently what i'm doing. Does one eat clean when they bulk? I don't want to get huge, just hopefully add a little bit of muscle, and then cut back down before i come home for the summer so i can knock the sox off the ladies!

I am eating well today. This day has been flat out great.

After todays exams, i played hustle for an hour. I love that game. It was good times.

Then I replenished, and hit the weights for awhile. Needless to say, it felt great hitting my chest. Through my week off, i've been able to rework my weekly schedule so it's monday back, tuesday chest/triceps, wednesday legs, thursday biceps, shoulders. It's great to be back into it, plus now i split up my push/pull days.

I only have a calc exam left, then i'm money! NFSU time!

high school graduation is today! i'm very excited! sorry aobut the lack of updates, i've been eating quite crappy.

i am going to try and keep it clean today. you guys all have a great day, and i will catch ya all tomorrow for an actual update.

:( i ate crappy again. stupid graduation party and lack of will-power.

where has justin been lately?

so i really sat down and thought about this for a good hour or two while constantly refining my diet. Here is what looks like the winner to me. Lots of low-gi carbs, but 62 grams of sugar still :( it's so hard to eliminate!!!!! here goes! feel free to comment and fix it up!

8:30 AM Calories Fat Carbs Sugars Protein Fiber
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
Spring Tree Sugar Free Syrup 30 0 12 0 0 0
Meal Totals 268 2.5 40 12 25 5

10:00 AM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4 oz Skim Milk 40 0 6.5 6.5 4 0
Meal Totals 180 1 36.5 12.5 17 10

12:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 140 6 0 0 52 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
Meal Totals 350 10.5 34 6 63.5 4

2:30 PM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4 oz Skim Milk 40 0 6.5 6.5 4 0
Meal Totals 180 1 36.5 12.5 17 10

4:30 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
Gatorade Powder 50 0 15 15 0 0
Meal Totals 158 1 17 15 22 0

7:00 PM
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 40 0
Sweet Potato 117 0 28 7 3 4
Meal Totals 378 3 34.5 7 46 6.5

11:00 PM
1 Cup Cottage Cheese 1% 100 3 7 3.5 13 0
Meal Totals 200 6 14 7 26 0

Total 1866 22 205.5 65 203.5 35.5
Macro-Nutrients 198 822 814
% of Composition 10.61% 44.05% 43.62%

would taking two one-a-days be considered bad? i mean the premise behind the one-a-day is one pill per day, but if only 40% of the nutrients are absorbed, wouldn't taking 2.5 a day be more acceptable? they really should change the name to 2.5 a day so people really are getting their proper amounts. Knowing i'd only get 40% of all those nutrients really would have made me rethink purchasing those. i think it's pretty much settled that overdosing is the only way to go.

i'm not going to die by taking 2 a day am i?

god damn, todays eating was terrible. It seems like everyday lately it i cheat :(. I was eating perfectly clean today, and all of a sudden, wham, 4 slices of pizza :(. I think today i probably burned it off since i did 1.5 hours of tennis, lifted, and about 30 songs on ddr which is a wicked workout. it is nuts. Damn, what do you guys do to keep yourself from cheating?

i am always going to be fat :(.

finally, back to the cutting diet. I'm so hungry right now, while eating my normal daily food amounts, so i am probably going to have some more cottage cheese. Hopefully this period of time off really benefitted me and will let me get right back into the ball game.

Today i lifted chest, and i am led to believe i might overtrain. That could be why i don't really get gains.

alrighty well i'm back in the ball game finally. after slacking off all summer due to the weightroom being closed, i'm back at it. My butt is killing me right now from today's workout of deadlifts and squats. Oh man is that gonna be tender tomorrow.

Yesterday, I did about 30 pull-ups, and today my pecs are killing me for some reason.

I am feeling really good right now, and have designed a new diet and workout program. Here is the diet.


9:00 AM
25 Minute Jog

9:30 AM
1/2 cup of Oats 140 2.5 26 0 5 4
3 slices of Turkey 140 6 0 0 26 0
Spring Tree Sugar Free Syrup 30 0 0 0 0 0
Meal Totals 310 8.5 26 0 31 4

11:00 AM
Resistance Training

12:00 PM
1 Scoop All The Whey Protein w. Water 110 1.5 3 0 22 0
12 oz Skim Milk 135 0 21 21 13 0
1 Banana 105 0 26 26 1 1
Dannon Light and Fit Yogurt 90 0 14 14 6 0
Meal Totals 440 1 63 61 42 1

3:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 140 6 0 0 26 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
Meal Totals 350 10.5 34 6 37.5 4

6:00 PM
Chicken Breast 190 3 0 0 40 0
1 TS Olive Oil 150 14 7 5 0 0
Meal Totals 240 17 7 5 40 0

8:00 PM
1 Scoop All The Whey Protein w. Water 110 1 2 0 22 0
2 TBSP Natural Peanut Butter 200 16 7 2 7 2
Meal Totals 310 17 9 2 29 2

12:00 AM
1 cup 1% Cottage Cheese 200 6 14 7 26 0
Meal Totals 200 6 14 7 26 0

Total Calories 1850 60 153 81 205.5 11
540 612 822
29.20% 33.08% 44.43%




and the my workout plan as well, though it may not make sense to some of you, the exercises are worded so my ignorant to fitness friend would be able to follow it as well.

Monday: Chest/Triceps
Flat Bench
3 warm-up sets of 4 reps lifting just bar
4 sets of 6 reps at the heaviest weight you can do
Incline Dumbbell Press
2 sets of 10 moderate weight
Skull Crushers
4 sets of 6 heaviest weight you can do
Tricep Pulldown
2 sets of 10 or until failure



Tuesday: Back
Pull-ups
3 sets of 10 – add weight as you can, focus on good form and technique. Do one at a time if you must until you can do 3 sets of 10.
Bent-over Barbell Row(lower back)
4 sets of 6 at heaviest weight you can do
Upright Upwards Barbell Row(upper back)
2 sets of 10 at moderate weight

Wednesday: Legs
Squats
5 sets of 6 at heaviest weight
Leg Curl
1 set of 10 moderate weight
1 set of heavy weight until failure
Calf Raises
3 sets of 10 heaviest weight you can do

Thursday: Off

Friday: Shoulders/Biceps
Seated Dumbbell shoulder press
4 sets of 6 heaviest weight
Seated Deltoid Flies
3 sets of 10 light weight(10 pounds)
Standing Deltoid Flies
3 sets of 10 light weight(10 pounds)
Bicep Curls Dumbbells
4 sets of 6 heaviest weight
Barbell Bicep Curls
2 sets of 12 moderate weight

i am always going to be fat :(.
Unless you gained weight since your original pictures, I'd hardly call you fat. You have a little weight you could stand to lose, yes, but not enough to warrant the "fat" label.

On the other hand, it'll be much more difficult to achieve your goals when you have no confidence in yourself.

thanks french:), i was just mad that day. I don't think i'm fat by any means I am at like 13% body fat, I just really want to get that down, and near the end it is so hard. I spent the past month back at a normal lifestyle while eating only moderately clean. I ate quite a bit of candy, and just overall good foods, and am at just about the exact same weight. Now I really just want to cut it all off before I leave for school. I really want to get down to 8-9% body fat by the end of august. Hopefully, that is possible. Thanks for reading up man, thats awesome!

today i lifted chest, and did 60 minutes of cardio at about 75% maximum heart-rate. it went pretty quick since it was jogging switched with walking most of the time. Hopefully that is going to work out well for me.

I would really like to get on the swolegenix program, however I lack the proper funding. Hopefully, my new diet is going to workout for me. I am eating alot more brocholi then is listed on here so hopefully the pounds just begin to fall right off!

9:30 AM
1/2 cup of Oats 140 2.5 26 0 5 4
3 slices of Turkey 140 3 0 0 26 0
Spring Tree Sugar Free Syrup 30 0 0 0 0 0
Meal Totals 310 8.5 22 0 31 4

11:00 AM
Resistance Training

12:00 PM
1 Scoop All The Whey Protein w. Water 110 1.5 3 0 22 0
60 g Dextrose 232 0 57 57 0 0
3 slices of Turkey 140 6 0 0 26 0
Meal Totals 480 7.5 60 57 48 0

3:00 PM
3 slices of Turkey 140 3 0 0 26 0
Brocholi 170 2 14 0 18 18
Meal Totals 310 8 14 0 44 18

6:00 PM
Chicken Breast 150 3 0 0 40 0
1 TBSP Olive Oil 150 14 7 5 0 0
Spinage Salad 10 0 10 0 5 5
Meal Totals 310 17 12 5 45 5

8:00 PM
3 slices of Turkey 140 3 0 0 26 0
1 Scoop All The Whey Protein w. Water 110 1.5 3 0 22 0
2 TBSP Natural Peanut Butter 200 16 5 2 7 2
Meal Totals 450 21.5 10 5 48 0

12:00 AM
1/2 Cup 1% Cottage Cheese 100 3 7 3.5 13 0
Meal Totals 100 3 7 3.5 13 0

Total Calories 1960 56.5 105 81 229 27
510 420 916
26.70% 22.00% 48.00%

here are some recent pics, no laughing.

i love the initial losses when you start cutting. i am down to 152, the lowest weight i have been in 6 years. It seems I still have like 6-8 more pounds to lose however.

I don't want to sound too critical or mean or anything but your posture is kinda bad.

You don't stand up straight. Your back is sorta hunched over at the top, your shoulders are high and forward and you abdomen isn't tight.

Here's a link to postural guidelines: http://www.changingshape.com/exercise/directory/correctposture.asp

Try standing like the guys in the attached image.

oh it's all good, i really have to work on that. i have absolutely horrible posture. i agree. i sit slouching all the time too. i really should try to sit straight up, it build some serious core strength. My girlfriend has a C curve bent at like 30 degrees, when it is supposed to be 5 or 6 degrees, so she is all about the good posture. I am amazed it is still that bad after she notifies me of that atleast once a month for the past 2 years.

i weighed in at 151 today. I was 156-157 two days ago right away when i woke up. I look substantially thinner. I must have been storing alot of water. I cannot wait until I get to 10% body fat and lower. I imagine I am at like 12-13% right now, and really hope I can get down to 11% by Saturday the 24th. I'm going to a water park that day known as "Noah's Ark" with my girlfriend and her family. Last year it was a blast and I was way chunkier. Looking back at my recent pictures, I look quite pale, yet am really not that pale in real life. Hmmm. Maybe i'll do some tanning just in case.

As for working out, I had an excellent leg workout today. My Squat keeps going up and up and I love that. My deadlift is progressing at about the same rate as my Squat. My butt feels super tight today. It's awesome. :p

I notice my legs are really thinning out. This is such good news to me, since I stored a ton of fat in these thunder thighs and giant calves.

I've had an awesome week thus far. As much as I hate running/jogging, I am sucking it up and doing it anyway. I really don't have any other means of cardio then jogging. What I am doing is jogging very slowly on flat ground, and decline hills. On incline hills, I walk. Whenever my heart rate gets out of control, I slow it down a bit and walk. It seems to be working so far. I've been doing about 45 minutes a day. I am thinking about going further throughout my city rather than just going around my block, that way I am forced to go longer as I get far away and realize I have to get back, and push myself. As much as it sucks, I will keep at it until the sub 10% body fat.

Can anyone guestimate my body fat by the aforeposted pictures? they're on page two at the bottom I believe.

I'm off to eat my cottage cheese. Later.