Anyone interested in a challenge to drop their bodyfat %? One was ran last year IIRC.

I was thinking of using leftyx's excel calculator as it seems to be accurate.

Any takers?

I am in Foley. I need to drop a lot!

I was thinking of using leftyx's excel calculator as it seems to be accurate.

Obviously with a plug like that I have to join the challenge. I think I'll buy a new Myotape to start this one.

Sure! I'm already in a competition with a couple friends, but more motivation never hurts!

OK guys. All we need to do is:

A) download the calculator.
B) decide on a timescale for this
C) decide which day is weekly weigh in or if it doesn't matter

I was thinking now till July 1st or something like that, or longer if necessary. And I prefer to do weigh in and measurements on a Friday, dunno bout you guys.

Is the calculator the one called "Weightloss Tracker-Men"? The one I downloaded has 3 tabs: Weight, Measurements and BF%?

Currently I record my weight on Thursday mornings, but I can move it back to Fridays.

Well we can do it until July 1st, but that would only be about one month. It doesn't matter to me if we only want to do it for one or more months.

Ok, I'm in

Heres where to download the calculator (http://forums.johnstonefitness.com/attachment.php?attachmentid=13929&d=1148942149) for anyone else interested

Ready when you guys are

I am in on this too.

I have some "couple syndrome" fat that I would like to despose of.

:D.

Is the calculator the one called "Weightloss Tracker-Men"? The one I downloaded has 3 tabs: Weight, Measurements and BF%?

Currently I record my weight on Thursday mornings, but I can move it back to Fridays.

Well we can do it until July 1st, but that would only be about one month. It doesn't matter to me if we only want to do it for one or more months.

Ok, I'm in

Heres where to download the calculator (http://forums.johnstonefitness.com/attachment.php?attachmentid=13929&d=1148942149) for anyone else interested

Ready when you guys are

I am in on this too.

I have some "couple syndrome" fat that I would like to despose of.

:D.
Past July is good. :)

Cheers for posting the link PGT. :)

Welcome OrangeTiger. :tucool:

When do people wanna start? I am personally taking measurements tomorrow morning...

I'll take my measurements tomorrow morning fasted and every friday thereafter...

Good luck everyone :tucool:

That's settled then. I'll go make a little thingy in Excel to put all the results in. :)

I'll join. Are we going to July or "past July?"

Do we have a set % loss, or is it just a fun, "Let's all loose fat!" challenge? My own personal planned goal is to go from my current ~17-18% (17.4% on Sunday) to 13.5% by July 1, hit 11.8% by mid-July, and then start bulking.

I can take measurements on Saturday...is that okay? figure it takes a day or so to get everyone together and on the same page. NEway saturdays are better for me as I don't have work to get ready for in the morning.

I know this is a stupid question...But how do you use that calculator? Just plug in #s where the zeroes are at? How about age?

Male > 30WaistHipsForearmWristWeightlbs of fatlbs of lean15% bf19.9443613720240.198161.802190.3553

Can anyone see the above?

I'm in. Don't know how to use the calculator either but I'll figure it out tomorrow morning. No cheat meals today so all should be well.

EDIT: I put in some numbers and there is no way that it is correct. Don't know what I'm doing wrong.

I know this is a stupid question...But how do you use that calculator? Just plug in #s where the zeroes are at? How about age?

Male > 30WaistHipsForearmWristWeightlbs of fatlbs of lean15% bf19.9443613720240.198161.802190.3553

Can anyone see the above?

You can push "Ctrl Alt Prt Scr" open up Paint and then edit paste. Crop what you want and save the file as a JPEG. Attach it here.

I'm in. Don't know how to use the calculator either but I'll figure it out tomorrow morning. No cheat meals today so all should be well.

EDIT: I put in some numbers and there is no way that it is correct. Don't know what I'm doing wrong.

its fairly simple. Open the file in Excel. go to the right age group. go to the right gender. put in measures in inches for abdomen(waist), hips(around the butt), wrist and forearm. Add in weight and see the other fields fill up. You can cut and paste that into file and save it as a jpeg and attach it to a post if you want.

if you give me your measurements I can do it and post it for you to see.

You can push "Ctrl Alt Prt Scr" open up Paint and then edit paste. Crop what you want and save the file as a JPEG. Attach it here.

thanks, I will try that in the morning. The computer I have access to now does not have Excel.

Just like someone else said, the numbers are way off for me too. I am sure I am overlooking keying a field. Can someone type what they put in each column?

its fairly simple. Open the file in Excel. go to the right age group. go to the right gender. put in measures in inches for abdomen(waist), hips(around the butt), wrist and forearm. Add in weight and see the other fields fill up. You can cut and paste that into file and save it as a jpeg and attach it to a post if you want.

if you give me your measurements I can do it and post it for you to see.

WEIGHT: 156.5
FOREARMS: 11.25
HIPS: 36.25
THIGHS: 22.25
WAIST: 31.25
Wrist: 6.5
I was 27 years old

I put in these measurements from when I was leaner. Sept, I think.

There is no way I had 42 pounds of fat. Wich is what I get when I put in the numbers. I added the thighs just in case but I didn't put them in the actual excel doc.

Thanks :tucool:


I saw you post here but I'm still lost. I know I'm going to feel dumb when you explain it.

LINK (http://forums.johnstonefitness.com/showpost.php?p=588923&postcount=131)

I don't know what goes under the male 30 thing. You were not 17 there right? what is that? I think I'm messing up here because I'm getting that I had 42 pounds of fat. Also what does 15% bodyfat column mean and where do you figure out your BF? Thanks.

Weight: 192
Abdomen: 32.5
Hips: 40.5
Forearm: 11.5
Wrist: 7

Fat%: 11.25
Fat Mass: 21.6
Lean Mass: 170.4

Can someone make an Excel spreasheet to post everyone's results in one place? I don't have paint to be able to do that. :(

Out of curiosity, how does this compare to those bodyfat measurements that only use abdomen and neck? Using that method I'm at 15%, but using the one in the spreadsheet I'm about 12.6%. Which one is likely closer to the true figure?

I'm 6'6'' for anyone following

Weight: 190lbs
Abdomen: 32.5
Hips: 39.25
Wrist: 7.3
Forearm: 11.5

Fat%: 10.325
Fat mass: 19.61
Lean mass: 170.328

I think 10% is pretty optimistic but I'll stick with the formula and see if I can get it moving in the right direction

For any of you guys having trouble with the formula you only clear columns B-F the rest have formulae in them so they'll sort themselves out when the 4 measurements + weight are entered. If you need to download the calculator again theres a link in my entry post

Here is an example of what the spreadsheet looks like when it's filld in.

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat05-17-08.jpg

Here is another one with the input from PlainGreyT's post.

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat-plaingreyt.jpg

I don't know why it prints so fuzzy. The spreadsheet itself is normal clarity.

Here is an example of what the spreadsheet looks like when it's filld in.

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat05-17-08.jpg

Here is another one with the input from PlainGreyT's post.

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat-plaingreyt.jpg

I don't know why it prints so fuzzy. The spreadsheet itself is normal clarity.

It's because you are saving as a jpeg which compresses the image and reduces quality, this format is generally used for photos where you don't notice the compression so much. For charts and graphs like that saving as a gif would be a better option.

I was planning to cut for summer and would have been totally up for this sort of challenge but for some stupid reason I've decided to bulk over summer instead.

Here is an example of what the spreadsheet looks like when it's filld in.

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat05-17-08.jpg

Here is another one with the input from PlainGreyT's post.

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat-plaingreyt.jpg

I don't know why it prints so fuzzy. The spreadsheet itself is normal clarity.

Well I really don't know what to put in the male 30 column and what does the 15% column mean?

EDIT: OK the first column tells you the body fat right?

Still don't know what the last one is though.

I think the last one projects what your lean mass would be if you were to be 15% BF, taking your current lean mass as the indicator. Just ignore it. :)

Alright I'll measure tommorow. Thanks.

I think the last one projects what your lean mass would be if you were to be 15% BF, taking your current lean mass as the indicator. Just ignore it. :)

Actually the last column tells you what weight you would be at to be 15% bf at your current measurements. If those measurements change than the number will change as well. It's sort of an ambiguous and extaneous measure but I put it in anyway because it was in the book.

It's because you are saving as a jpeg which compresses the image and reduces quality, this format is generally used for photos where you don't notice the compression so much. For charts and graphs like that saving as a gif would be a better option.

Thanks Dan for the info. I have to check it out to see if JSF will support gifs.

Age: 34
Weight: 203lbs
Abdomen: 43.75
Hips: 42.00
Wrist: 7.75
Forearm: 12.75

Fat%: 22.575
Fat mass: 45.8
Lean mass: 157.2

I attached a file to this, hopefully it works and hopefully I populated the information correctly. 22.575 is really low compared to my handheld device. However, I will take it for now. :nod:

Keep posting your numbers and I'll add them to the little sheet. :)

You guys are up early! (or i'm up late)

Male (< 30)
BF: 19.75%
Weight: 225.2 lbs
Waist: 42''
Hips: 38.5''
Forearm: 11.5''
Wrist: 7''


Lets go!
:cool:

Updated...

I'll make the official start post once everyone has measured, so by the end of the weekend. :nod:

Thanks Foley!

So what numbers need to increase to make my BF% to go down? Should the size of my forearms and wrist go up? I assume I want my abdomen to go down. Hips too?

Hey, count me in!

I'm a couple of weeks into a cut, and I haven't checked my BF% in a while. I'll measure tomorrow morning.

Thanks for starting the challenge, Foley--I can use the extra motivation!

Jared

Thanks Foley!

So what numbers need to increase to make my BF% to go down? Should the size of my forearms and wrist go up? I assume I want my abdomen to go down. Hips too?
Here's how I take it:

When you're cutting, you want to keep as much lean mass as possible. Forearms are generally very low in bodyfat, so that measurement should stay the same. It may lose a little size, but not much.

Abdomen decreasing is most definitely a sign of a good cut. Hips too, as the hip measurement is taken round the butt, which also stores fat on most people.

Hey, count me in!

I'm a couple of weeks into a cut, and I haven't checked my BF% in a while. I'll measure tomorrow morning.

Thanks for starting the challenge, Foley--I can use the extra motivation!

Jared
No problem Jared. It's nice to be in a challenge as it keeps everyone going. :) Good luck man! :nod:

My numbers are up in my post with the graphic. But I'll repost them down here.

bodyfat = 18.55%
waist = 37
hips = 36.5
forearm = 11
wrist = 7
weight = 149
fat = 27.6395
lean = 121.3605

Out of curiosity, how does this compare to those bodyfat measurements that only use abdomen and neck? Using that method I'm at 15%, but using the one in the spreadsheet I'm about 12.6%. Which one is likely closer to the true figure?

Thats odd. I just plugged my numbers into the tape measure calculator here (http://www.linear-software.com/online.html) and got an almost identical result to leftyx's spreadsheet

It may be tedious but try taking each measurement three times and use your average. This should also let you know of any measuring inconsistancies

EDIT: Oh yeah, useful link (http://www.onlineconversion.com/)

I'll put my numbers up tommorow monring. Would it be a problem for people to post them Friday and Saturday? I wake up in a daze during the week and always drink water before I remember to take my measurements. Saturday's I sleep in and I don't have a problem remembering.

Thats odd. I just plugged my numbers into the tape measure calculator here (http://www.linear-software.com/online.html) and got an almost identical result to leftyx's spreadsheet

It may be tedious but try taking each measurement three times and use your average. This should also let you know of any measuring inconsistancies

EDIT: Oh yeah, useful link (http://www.onlineconversion.com/)

The one you linked is actually the one I was using.

27 yrs.
71 in. height
170.4lbs
15 in. neck
33 in. waist
40 in. hips (I've always had a big ass, even when I was skinny(ier). If I was a chick, my ass would be gorgeous :D)
11.25 in. forearm
6.625 in. wrist

That should be all the applicable numbers for both calculations. The link gives 15.06%, the spreadsheet gives 12.625%.

Here's my "tale of the tape":

BF%: 17.9%
Waist: 38"
Hip: 40.5"
Forearm: 12.25"
Wrist: 7.25"
Weight: 207#
# fat: 37.1
# lean: 169.9
15% BF: 199.9

That's pretty accurate, IMO: USN measurements put me at 20.7%, and I suspect that's a bit high (because, among other things, I carry no fat on my legs--can't float). Bio-impedance had me at 20.5% ~6 lbs ago, so it would match up nicely.

Count me in: my goal is <200# or <12% BF, whichever comes first.

The one you linked is actually the one I was using.

27 yrs.
71 in. height
170.4lbs
15 in. neck
33 in. waist
40 in. hips (I've always had a big ass, even when I was skinny(ier). If I was a chick, my ass would be gorgeous :D)
11.25 in. forearm
6.625 in. wrist

That should be all the applicable numbers for both calculations. The link gives 15.06%, the spreadsheet gives 12.625%.

Just curious...Besides the option all the way to the right, don't the rest of them have to be done via a caliper? Is that what you guys are using?

Just curious...Besides the option all the way to the right, don't the rest of them have to be done via a caliper? Is that what you guys are using?

I'm using the one all the way on the right, which only requires tape measurements. I don't have calipers, so I can't use any of the other ones.

I'm using the one all the way on the right, which only requires tape measurements. I don't have calipers, so I can't use any of the other ones.

Oh, okay, thanks. I thought I was missing something.

Here are mine:

BF%: 16.84%
Waist: 36" (yikes, when did that happen? It used to 32 or 33...)
Hip: 38.875"
Forearm: 11.75"
Wrist: 6.875"
Weight: 178#
# fat: 30.14
# lean: 148.86
15% BF: 175.13

Jared

Week 1 Stats.

Anyone else wanna join, or anything wrong in the table, post up. :)

Good luck everyone.

I'm not actually doing this. I was really just curious about the big differences in the fat estimates for the two methods and was wondering which one I should take more stock in, in the absence of calipers and other more accurate methods.

I'm not actually doing this. I was really just curious about the big differences in the fat estimates for the two methods and was wondering which one I should take more stock in, in the absence of calipers and other more accurate methods.
Oh, ok, my bad. :) I'll get rid of you from the spreasheet.:whistle:

Updated.

Hope I'm not too late to join the party....
I took measurements this morning and see that I picked up way more fat on my bulk than I thought...:scared:

My starting measurements for Saturday May 17, 2008:
(Relevant to the spreadsheet that is)
Age: 34
Weight: 220lbs
Waist: 38"
Hips: 41"
Forearms: 12.5"
Wrist: 7.5"

BF%: 17.25%
LBM: 182.05
Fat: 37.95

My plan is to shed some of the excess blubber by my 4th of July vacation. :D

Hope I'm not too late to join the party....
I took measurements this morning and see that I picked up way more fat on my bulk than I thought...:scared:

My starting measurements for Saturday May 17, 2008:
(Relevant to the spreadsheet that is)
Age: 34
Weight: 220lbs
Waist: 38"
Hips: 41"
Forearms: 12.5"
Wrist: 7.5"

BF%: 17.25%
LBM: 182.05
Fat: 37.95

My plan is to shed some of the excess blubber by my 4th of July vacation. :D
No probs digi :)

Updated. I think entry closing should be Sunday.

Starting stats

Bodyfat: 12
Waist: 34.25
Hip:37.5
Forearm: 11.5
Wrist: 6.5
Fat: 20.52
LBM: 150.48

Starting stats

Bodyfat: 12
Waist: 32.25
Hip:37.5
Forearm: 11.5
Wrist: 6.5
Fat: 20.52
LBM: 150.48
I knew someone would post just as I posted an update to the sheet. :lol:

Starting stats

Bodyfat: 12
Waist: 32.25
Hip:37.5
Forearm: 11.5
Wrist: 6.5
Fat: 20.52
LBM: 150.48
Double quote. I just put your numbers into the calculator and I get 10% not 12%...

Double quote. I just put your numbers into the calculator and I get 10% not 12%...

FOLEY I Know why. I put the wrong waist size. It's 34.25. Sorry. So much for the extra sleep keeping me alert. Is there a consensus as to when to put up stats? Is it weekly or bi-weekly?

FOLEY I Know why. I put the wrong waist size. It's 34.24. Sorry.
No problem bro. :) I just got nothing to do today. :) :sleep:

FOLEY I Know why. I put the wrong waist size. It's 34.25. Sorry. So much for the extra sleep keeping me alert. Is there a consensus as to when to put up stats? Is it weekly or bi-weekly?
Weekly I think, or the thread might die. So your Fat % is 12, what is your weight?

I've got the calc downloaded, and I will try to do my measurements on Saturday mornings. Today isn't possible due to surprise work - and the next 2 Saturdays will be tough, as I have visitors, but after that I'll be quite consistent. As far as duration, I'm in through August, and maybe even into September - but if we stop before then, that's fine, I'll just continue on my own or with anyone who wants to join/continue at that point. I'm at about 24.1% BF, so I have a ways to go (goal of 10-12%).

24.1% at what weight?

24.1% at what weight?

When I was measured at 24.1% I was 181.2lbs. But to be consistent with the rest of you, I'll perform the measurements when I run home for lunch (~11am CDT), and use the tape measure method for this competition/motivation.

The 24.1% was from a 7-point caliper measurement at the gym, and I won't get an update on that for another 5-6 weeks.

Update: Below are my measurements, it's a different number than the caliper test, but that's par for the course

Date: 5/17/08
BF%: 17.5625
Weight: 177 lbs
- Fat: 31.09 lbs
- LMM: 145.91 lbs

Weight is 171. 12% is better than I thought. If there is a +- 2 error then it might be 14% cuz I know it's not 10

When I was measured at 24.1% I was 181.2lbs. But to be consistent with the rest of you, I'll perform the measurements when I run home for lunch (~11am CDT), and use the tape measure method for this competition/motivation.

The 24.1% was from a 7-point caliper measurement at the gym, and I won't get an update on that for another 5-6 weeks.
That's a good idea. Do the best you can with the weekly measurements. :)

Weight is 171. 12% is better than I thought. If there is a +- 2 error then it might be 14% cuz I know it's not 10
It's never going to be correct but it will show progress nonetheless. :)

Update: Below are my measurements, it's a different number than the caliper test, but that's par for the course

Date: 5/17/08
BF%: 17.5625
Weight: 177 lbs
- Fat: 31.09 lbs
- LMM: 145.91 lbs

My edit was a little slow, so you may have missed it. But here it is again in all it's quoted glory.

My edit was a little slow, so you may have missed it. But here it is again in all it's quoted glory.
Indeed you were too slow. I have fingers of fury. :):lol:

I'll add you to the sheet and hold back a while in case anyone else wants to to join.

Hope I'm not too late to join the party....

Yay party time :guitar:

Pass the fibrous carbs this way :spaz:

Weight is 171. 12% is better than I thought. If there is a +- 2 error then it might be 14% cuz I know it's not 10

I think I'm on the other side of that spectrum. When I flex, I can see at least my top four abs...doesn't sound like over 17%...:lol:
But like Foley said, it is a reference to follow as you progress...

It's never going to be correct but it will show progress nonetheless. :)

Correct sir! :nod:
Think of the spreadsheet as a set of reference points. It is not going to be as accurate as a 7-point caliper test, but it will track the downward curve that is made when you chart the BF measurements over time...

Yay party time :guitar:


:spaz:

Before this, I found the one pinch site to be pretty consistent. Still, I felt like it could be better. It's pretty hard to screw the myo-tape measurements up.

Foley, I was incorrectly measuring my forearm....I measured it while flexing it with my wrist straight out... The correct way is to have it at a 90 degree angle. This changed my forearm measurement to 14.25"...
This had a huge impact on my spreadsheet results...

They should be changed to:
Age: 34
Weight: 220lbs
Waist: 38"
Hips: 41"
Forearms: 14.25"
Wrist: 7.5"

BF%: 12.53%
LBM: 192.4
Fat: 27.6

I couldn't find a decent picture, but kinda like the lower arm in the attachment...

Foley, I was incorrectly measuring my forearm....I measured it while flexing it with my wrist straight out... The correct way is to have it at a 90 degree angle. This changed my forearm measurement to 14.25"...
This had a huge impact on my spreadsheet results...

They should be changed to:
Age: 34
Weight: 220lbs
Waist: 38"
Hips: 41"
Forearms: 14.25"
Wrist: 7.5"

BF%: 12.53%
LBM: 192.4
Fat: 27.6

I couldn't find a decent picture, but kinda like the lower arm in the attachment...
I just tried that and I got the same number with arm straight and arm bent. If you're sure man, then I will change the sheet asap. That makes a BIG difference eh.

Updated...

I just tried that and I got the same number with arm straight and arm bent.


That's strange...:confused:
Mine aren't even close to the same...


If you're sure man, then I will change the sheet asap. That makes a BIG difference eh.

I'm sure...well at least I'm sure that 12.5% sounds more reasonable than over 17%...I mean, I can see abs...:lol:

Good luck everyone! 10 of us. Loser buys everyone new myo-tapes...J/K. It'll probably be me :o. Seriously though, hopefully everyone makes it to their goal.:tu: My goal is to be just under 10%.

I just tried that and I got the same number with arm straight and arm bent.

I'm not even in this challenge but I found this interesting. I always measure my forearms with my wrist straight out. I tried again with my wrist both up and down. When I point it down, the forearm looks much bigger but the measurement is only slightly bigger. But from now on, I will measure this way.

If anyone out there is wanting to purchase a MyoTape pretty cheap, they are available from your local Avon lady. That's where I got mine. It's purple but who cares?

Foley, have we decided how long this is going for?

Foley, have we decided how long this is going for?Indefinitely, I don't mind. For those who have more to lose, they can keep going until they are happy. I will be doing a lot over August so I can't keep continuing with my current fashion, as far as I can see, but I'll try my best. So, yeah, whenever people wanna stop really.

Foley, have we decided how long this is going for?

As long as you like! (Edit: Foley, someone can take the torch when you are done cutting...:nod)
Define your personal goals and use this thread as a motivational tool!

For me, I'm looking to cut very slowly...I'm more interested in body recomposition as I am really going to try and keep my muscle mass in tact. I was quite successful in this approach last fall...

I will be looking to lose about 0.5lb - 0.75lb of bodyfat per week on average.

I'm sure my scale weight will fall relatively quickly at first as I dump off excess water weight, but I'm looking to settle into a 0.5lb - 1lb per week weight loss after a couple of weeks of getting the diet cleaned up and dialed in as I'm trying a couple new things this time around.

Good luck one and all! :tucool:

Okay, sounds good. I was just asking in case people wanted to re-join or join for the first time after a certain period of time, etc. Anyway, whatever we do, I am in. I obviously need to lose the most. I am really hoping I am between 18 and 20% by 9/1. The % I got with the calculator is a lot different than what I received from my handheld device and/or other spreadsheets. Regardless I will use that one and be consistent with my measurements.

Just to get a bit of convo going, what changes/additions are you guys going to make to get those numbers where they need to be?

For myself I've added cardio to my three day split and I'm going to be extra vigilant with my diet - no refined sugars or any crap like that. More fruit and veg too. I'd like to get rid of the bread in my diet - soda currently not white - but considering my tight financial situation its just too economical to toss altogether

I'm kinda between two minds about ab work. One part of me says that I don't have the muscle mass to see abs for any meaningful period of time while another part says that I should at least get familar with the exercises...

I any case by the end of this cut I hope to get down to 9% and have learned more about effective cutting and how to properly fuel my body :read:

I'm kinda between two minds about ab work. One part of me says that I don't have the muscle mass to see abs for any meaningful period of time while another part says that I should at least get familar with the exercises...


Core work will improve many of the big compund lifts...:nod:
A weak spot of mine is my stability in overhead work...especially the snatch...

I'm not making any real changes until next week. I'll shake things up if I don't lose anything off my belly or BF doesn't go down.

EDIT: I've been doing WS4SB on a "cut" for a bit now. I did switch up some days though and I added a fourth but I mainly do the breathing squat. I switched that same exercise for the second lift on ME Lower body days. I'm doing LISS daily as well.

I'm doing low carb style diet coupled with a four day upper/lower split on a 5X5 Program.

I'll toss in postworkout liss and Hiit as need be later on.

i'm supping fish oil, multi and protein powder.
:flex:

Core work will improve many of the big compund lifts...:nod:
A weak spot of mine is my stability in overhead work...especially the snatch...

I know what you mean, my military press is restricted by my jittery low back

I'll look around and see what core exercises I can find and maybe get into the habit of doing them on my off days

I ain't changing nuttin. :D

Well, maybe after my exams are over...

I had stopped doing cardio for my half-arsed bulk, and now I've added it back in order to cut. I used to do a Mon/Tue/Thu/Fri split, and now I've dropped the leg work (Mondays) and rearranged the other days so I'm doing Mon (back followed by 30 MISS cardio), Wed (shoulders and triceps), Fri (chest and biceps).

Tuesday and Thursday are now 60 min MISS cardio on the elliptical. I was hoping to add Saturday as well, but my schedule (read: wife and kids) don't permit it.

My diet is a weak spot for me. I'm not eating crap or overeating--I just don't have the time/patience to count calories or prepare 6 meals a day. So I'm just trying to eat "less". How's that for scientific? :)

What is MISS cardio?

Question for all...For LISS, is 60% of my Max HR good? Should it be lower or higher?

What is MISS cardio?

Medium intensity steady state

Question for all...For LISS, is 60% of my Max HR good? Should it be lower or higher?

60% sounds about right for LISS

Medium intensity steady state



60% sounds about right for LISS

Thanks!

Re: MISS - I hoped I was using the right acronym. :) I don't see it mentioned much on the forums.

Re: MISS - I hoped I was using the right acronym. :) I don't see it mentioned much on the forums.

Heh yeah, when I first joined the forums I saw people talking about HIT and MISS and I was like wtf? :lol:

Hey guys, hope i'm not too late to join the party, this group dynamic seems really good to keep everyone on track.

anyway, here are my stats

height: 6'0
weight: 161
BF%: 13

goal: get BF% into single digits

let me know if i can still get in on this :D

Hey guys, hope i'm not too late to join the party, this group dynamic seems really good to keep everyone on track.

anyway, here are my stats

height: 6'0
weight: 161
BF%: 13

goal: get BF% into single digits

let me know if i can still get in on this :D
No worries man. Could you scroll up and download the calclulator and enter your measurements into there, so all our numbers come out from the same source. :) You're more than welcome to join, as is anyone else at anytime.

No worries man. Could you scroll up and download the calclulator and enter your measurements into there, so all our numbers come out from the same source. :) You're more than welcome to join, as is anyone else at anytime.


awesome, here we go:

http://i294.photobucket.com/albums/mm119/asiansensation78/Other%20Cutting%20Pix/BFPexcelscreenshot2.jpg

HA! that's pretty close to what my Omron body fat analyzer registers for me

awesome, here we go:

http://i294.photobucket.com/albums/mm119/asiansensation78/Other%20Cutting%20Pix/BFPexcelscreenshot2.jpg

HA! that's pretty close to what my Omron body fat analyzer registers for me
Cheers fella. I'll add you to teh list. :nod:

Updated...

What is MISS cardio?

Question for all...For LISS, is 60% of my Max HR good? Should it be lower or higher?

for a max? It might be to low. Venuto reccomends 70% to 75% for beginners, if you are using the 220 minus your age deal, and 5% increments for the next two levels.

hey guys, which of you here do HIIT for cutting? if so, what kind of cycles do you do?

I usually do 6 cycles of 2 minutes at 6 mph and 1 minute at 9 mph (plus warmup and cool down) on my treadmill

i'll probably up the speeds soon, or switch to a 1 minute/1 minute cycle, but just wondering if anyone here has experience with what combination of HIIT cycles would be the most effective :)

hey guys, which of you here do HIIT for cutting? if so, what kind of cycles do you do?

I usually do 6 cycles of 2 minutes at 6 mph and 1 minute at 9 mph (plus warmup and cool down) on my treadmill

i'll probably up the speeds soon, or switch to a 1 minute/1 minute cycle, but just wondering if anyone here has experience with what combination of HIIT cycles would be the most effective :)
It depends on your level of cardiovascular ability.

I find that I can do less intervals with 30 sec all out/30 sec moderate and more intervals with 15 sec all out/45 sec moderate. So for me at the moment, I'm gonna do the 15/45 breakdown.

I wouldn't worry about speeds too much, just go all out for x time, followed by some active recovery, and repeat.

Kinda early, but technically Friday...any changes are in parentheses.

BF: 17.4% (-0.5)
Hips: 40" (-0.5)
Waist: 37.75" (-0.25)
Forearm: 12.25"
Wrist: 7.25"
Fat: 35.5# (-1.6)
LBM: 168.4# (-1.5)
15%: 198.2# (-1.7)

Progress...at least WRT body fat...loss of LBM is concerning, but may well be a statistical fluke, as my workouts are as strong as ever. (I'll just keep an eye on it for now; if next week shows further drops, I might tweak the diet a bit.)

As for dietary changes, basically further scaled back my "liquid diet" to an almost non-existent level, and had to stretch my food supply mon thru wed 'till payday.

END OF WEEK 1

Weight: 189.5 (-2.5)
Abdomen: 32 (-0.5)
Hips: 39.5 (-1)
Forearm: 11.5 (-)
Wrist: 7 (-)

Fat%: 10.25 (-1)
Fat Mass: 19.42 (-2.18)
Lean Mass: 170.08 (-0.32)

COMMENTS
A great fat loss week. Oh and I put down the Lean Mass loss to be water weight. I lost 1.5lbs between Wednesday and Thursday; water! Oh the joys of daily weighing you get to see what's going on with your body! :)

End Of Week 1:

Weight: 189.4 (-0.6)
Abdomen: 31.6 (-0.875)
Hips: 38.328 (-)
Forearm: 11.5 (-)
Wrist: 7.3 (-)

Fat%: 9.2175 (-1.1075)
Fat Mass: 17.45 (-2.15)
Lean Mass: 171.94 (+1.612)

Comments:
Ok I've edited this a few times now but I think the stats are finally right. As far as measuring discrepancies I'm just gonna have to work on my measurment skills as time goes on. In any case the stats this week are looking good so I'm pleased

End of Week 1

Weight 169.5 (1.5)
Waist 34 (-.25)
Hip 37.5 (-)
Forearm (-)
Wrist (-)

Bodyfat 11.75% (-.25)
Fat 19.9 (-.62)
LBM 149.58 (-.9)

Comments: I'll have to change some stuff since LBM was a bigger loss than the fat. I'll get back to you all later on what I'm going to do, I do have a back up plan.

END OF WEEK 1

Weight: 189.5 (-2.5)
Abdomen: 32 (-0.5)
Hips: 39.5 (-1)
Forearm: 11.5 (-)
Wrist: 7 (-)

Fat%: 10.25 (-1)
Fat Mass: 19.42 (-2.18)
Lean Mass: 170.08 (-0.32)

COMMENTS
A great fat loss week. Oh and I put down the Lean Mass loss to be water weight. I lost 1.5lbs between Wednesday and Thursday; water! Oh the joys of daily weighing you get to see what's going on with your body! :)

You did have a great week! Your LBM loss was minimal compared to your Fat los. :tucool:

End Of Week 1:

Weight: 189.4 (-0.6)
Abdomen: 31.6 (-0.875)
Hips: 38.328 (-)
Forearm: 11.5 (-)
Wrist: 7.3 (-)

Fat%: 9.2175 (-1.1075)
Fat Mass: 17.45 (-2.15)
Lean Mass: 171.94 (-1.612)

Comments:
I'm quite pleased with this result. Not bad though I'm gonna have to find a way to preserve my lean mass as the challenge goes on as I think this is where I've stumbled in the past

*******


I also lost a little bit more LBM than fat. I'm going to probably tone down the cario to 5 days and see what happens next week. Your BF went down though so that is good.

Kinda early, but technically Friday...any changes are in parentheses.

BF: 17.4% (-0.5)
Hips: 40" (-0.5)
Waist: 37.75" (-0.25)
Forearm: 12.25"
Wrist: 7.25"
Fat: 35.5# (-1.6)
LBM: 168.4# (-1.5)
15%: 198.2# (-1.7)

Progress...at least WRT body fat...loss of LBM is concerning, but may well be a statistical fluke, as my workouts are as strong as ever. (I'll just keep an eye on it for now; if next week shows further drops, I might tweak the diet a bit.)

As for dietary changes, basically further scaled back my "liquid diet" to an almost non-existent level, and had to stretch my food supply mon thru wed 'till payday.

I guess there is probably a little error in our measurements, I just wish I knew by how much. Good idea on toning down the liquid. Adding more solids to the diet will higher your metabolism. I should do the same.

END OF WEEK 1:

Weight: 200.5 (-2.5)
Abdomen: 43.25 (-0.5)
Hips: 42 (-)
Forearm: 12.75 (-)
Wrist: 7.75 (-)

Fat%: 22.075 (-.50)
Fat Mass: 44.26 (-1.54)
Lean Mass: 156.24 (-0.93)

COMMENTS:
Lbs lost was good, but disappointed that my BF% did not go down further since I have so much to lose and because my diet has been very good.

End Of Week 1:

Weight: 189.4 (-0.6)
Abdomen: 31.6 (-0.875)
Hips: 38.328 (-)
Forearm: 11.5 (-)
Wrist: 7.3 (-)

Fat%: 9.2175 (-1.1075)
Fat Mass: 17.45 (-2.15)
Lean Mass: 171.94 (-1.612)

Comments:
I'm quite pleased with this result. Not bad though I'm gonna have to find a way to preserve my lean mass as the challenge goes on as I think this is where I've stumbled in the past

*******

:confused:

I take each measurement 3 times and use the average in the formula, but I've re-measured my hips and get variable results from 36'-39'. though strangely an increased hip measurement seems to make the bf% go downward... The stats above put me at 8.9% but that can't be correct for just a week can it?
You actually gained a little LBM and lost fat. Your LBM last week was 170. something this week its 171. something. :)

For the hips, I measure round the widest part of my arse. :)

Original numbers from 05.17.08
Age: 34
Weight: 220lbs
Waist: 38"
Hips: 41"
Forearms: 14.25"
Wrist: 7.5"

BF%: 12.53%
LBM: 192.4
Fat: 27.6


Foley, I am headed to Las Vegas for Memorial day weekend.
I will need to use this mornings measurements as my first update as I do not plan to take my Myotape on vacation...:lol:

Age: 34
Weight: 217
Hips: 40.75
Waist: 38
Forearms: 14.25"
Wrist: 7.5"

BF%: 12.4%
LBM:190.1
Fat:26.9

I think I actually believe what the spreadsheet did this week...:confused: I knew I would dump some water this week, and it sure seems to show up in the LBM drop...:nod: Not really the number I wanted to have decrease though...:lol:

You actually gained a little LBM and lost fat. Your LBM last week was 170. something this week its 171. something. :)

For the hips, I measure round the widest part of my arse. :)

I didn't see his LBM was a gain. I saw a - sign and assumed the worst. Good thing we got you to double check up. LBM gain and fat loss is ALWAYS good.

I didn't see his LBM was a gain. I saw a - sign and assumed the worst. Good thing we got you to double check up. LBM gain and fat loss is ALWAYS good.

Fixed it - man I'm such a dope :doh:









(Stupid bodyfat challenge - no one said there'd be maths involved) :bang:

Male (< 30)
BF: 19.75%
Weight: 225.2 lbs
Waist: 42''
Hips: 38.5''
Forearm: 11.5''
Wrist: 7''


Bf: 18%
Weight: 227.2 lbs
Waist:42''
Hips:38''
Forearm:12''
Wrist:7''

THE SCALES GOING THE WRONG WAY! :mad:

I didn't see his LBM was a gain. I saw a - sign and assumed the worst. Good thing we got you to double check up. LBM gain and fat loss is ALWAYS good.
I get a bit OCD with numbers. :madpimp:

Fixed it - man I'm such a dope :doh:


(Stupid bodyfat challenge - no one said there'd be maths involved) :bang:
No worries man. :)

Here are my numbers. I hope you can read them this time.

This week

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat05-24-08.gif

Last week

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat05-17-08.jpg

bodyfat% 18.55 - 17.3 = 1.25 loss
waist 37 - 36 = 1 inch loss
hips 36.5 - 36 = 1/2 inch loss
forearm 11 - 11 = 0 inch change
wrist 7 - 7 = 0 inch change
weight 149 - 146 = 3 lbs loss
lbs of fat 27.6395 - 25.258 = 2.3815 lbs fat loss
lbs of lean 121.3605 - 120.742 = .6105 lbs lean loss

Here are my updated numbers. Might be some measurement differences due to technique. Standing in front of a mirror helps for waist and hips!

26363

Does anyone's wrist actually change in size? That's gotta be a measurement issue.

Gotta run--my kids are screaming! Ahhh!

Just waiting for asiansensation78 and Crypticburn to post their weekly stats and I'll post up a neat little table. :)

I'll try to get my measurements done tonight - I still have guests visiting and have very little time to myself. Sorry for the delay - but after they leave on Sunday, I'll be consistent, since I'll be back on my schedule.

I'll try to get my measurements done tonight - I still have guests visiting and have very little time to myself. Sorry for the delay - but after they leave on Sunday, I'll be consistent, since I'll be back on my schedule.
No worries d00d. :)

Updated...

Anyone else wanna make the spreadsheet I'm shit at making things look good. :(

Looks fine to me. Thanks Foley! :tu:

heh sorry had to run out to GNC to get an actual myotape. will post measurements first thing in the morning. and question about forearm measurement, do you guys hold your wrists straight, at an angle, or clench your fist so your forearm is flexed when you measure?

heh sorry had to run out to GNC to get an actual myotape. will post measurements first thing in the morning. and question about forearm measurement, do you guys hold your wrists straight, at an angle, or clench your fist so your forearm is flexed when you measure?

Back in post #71 I described how I changed the measurement of my forearm.
It made a huge difference in the numbers and for me, ultimately made them more accurate.

I measure with forearm cold flexed with wrist bent at 90 degree angle.

cool thanks, here are my stats as of 5 minutes ago

http://i294.photobucket.com/albums/mm119/asiansensation78/Other%20Cutting%20Pix/BFPexcelscreenshotday17.jpg

End of Week 2
Weight: 187lbs
Bodyfat%: 9.88%
LBM: 168.53

So I've lost 1.5lbs of lean mass this week according to the calculator. I doubt this is true. I believe some of it is water and also I lost 1/2 inch from my chest since last Friday, and this calculator does not take chest into account. Therefore, I am not worried by that number decreasing! :)

End Of Week 1:

Weight: 189.4 (-0.6)
Abdomen: 31.6 (-0.875)
Hips: 38.328 (-)
Forearm: 11.5 (-)
Wrist: 7.3 (-)

Fat%: 9.2175 (-1.1075)
Fat Mass: 17.45 (-2.15)
Lean Mass: 171.94 (+1.612)


End of Week 2:

Weight: 189.8 (+0.4)
Abdomen: 31.6 (-)
Hips: 38.75 (+0.42)
Forearm: 11.5 (-)
Wrist: 7.35 (-)

Fat%: 9.12 (-0.1)
Fat mass: 17.31 (-0.14)
Lean mass: 172.48 (+0.54)

Things have kinda stalled, need to work harder

End of Week 2:

Weight: 199 (-1.5)
Abdomen: 42.75 (-.50)
Hips: 41.50 (.50)
Forearm: 13 (+.25)
Wrist: 8.0 (+.25) ???-I measured this 3x too.

Fat%: 20.4 (-1.675)
Fat mass: 40.60 (-3.66)
Lean mass: 158.40 (+2.16)

Comments: FINALLY under 200 lbs. I have not seen that since maybe 7th grade.

Bf: 18%
Weight: 227.2 lbs
Waist:42''
Hips:38''
Forearm:12''
Wrist:7''

THE SCALES GOING THE WRONG WAY! :mad:

Bf: 17.5%
Weight 224.7 Lbs
Waist: 41.5''
Hips: 38''
Forearm: 12''
Wrist: 7''

The calculator figures I've lost a lb of lean and two lbs of fat since last week. I think the calculator is off it's rocker :rolleyes:; My legs have exploded since I started weight training again. It's nice to know muscle memory is so effective. :nod:

So I've lost 1.5lbs of lean mass this week according to the calculator. I doubt this is true. I believe some of it is water and also I lost 1/2 inch from my chest since last Friday, and this calculator does not take chest into account. Therefore, I am not worried by that number decreasing! :)

:nod:

I absolutely agree...I am going to start tracking BF using another method in parallel to this spreadsheet...I think it would be a neat way to compare the different methods and how they relate to my body composition...

Something I want to do this winter when I start cutting like a madman is track bodyfat using as many popular methods as I can find:
- 3-site caliper test
- 9-site caliper test
- impedance meter
- various spreadsheets

Here ar this weeks stats. I don't know how to present the changes. It seems like a lot of work for David to chart everyones changes. But I don't want to do all that calculating every week.
Maybe we need a small spreadsheet that will update everyones changes when their bodyfat % is inserted. Kind of like A1-A2, or something like that.
Anyway here are my stats for this week.
http://i237.photobucket.com/albums/ff38/leftyx/bodyfat05-31-08.gif

It seems like a lot of work for David to chart everyones changes

Yeah, especially since he's doing exams

I'll track the updates from now on

Updated.....

Here's my update.

26465

I hope the change (loss in LBM) is due to inaccuracy in my measuring techniques...

Updated....

Numbers from May 23, 2008

Age: 34
Weight: 217
Hips: 40.75
Waist: 38
Forearms: 14.25"
Wrist: 7.5"

BF%: 12.4%
LBM:190.1
Fat:26.9



Age: 35
Weight: 217.2
Hips: 41"
Waist: 38"
Wrist: 7.375"
Forearm: 14.375"

BF%: 12.3%
LBM: 190.5lbs
Fat: 26.7lbs


I think that really, not much changed this week. I just may be getting some variation in the way I use my myotape. I don't think my wrist shrunk....but I'm going to keep doing what I'm doing and in the long run, I think it should still provide a general guideline...

I ordered an Omron handheld BF analyzer just to see how the two methods track against one another.

Updated....

End of Week 2

Age 28
Weight 168 (1.5)
Waist 33.75 (-.25)
Hip 37.5 (/)
Forearm 11.5(/)
Wrist 6.5 (/)

Bodyfat 11.5% (-.25)
Fat 19.32 (-.58)
LBM 148.68 (-.9)

Comments: I don't think that I lost that much LBM. I made some gains in my lifts this week. Probably an error.

I measured my weight this morning and it was 2lbs up on yesterday. Grr. :lol: Just shows that weight means nothing.

This week's update:

Waist: 37.75 (-)
Hips 40.0 (-)
Forearm 12.25 (-)
Wrist 7.25 (-)
Weight 206.5 (+2.5)
BF% 17.4 (-)
#Fat 36.0 (+0.5)
#Lean 170.5 (+2.1)
15% 200.6 (+1.6)

Exact same measurements, except for higher weight. I'd thought last week's 3# drop was a bit optimistic. Probably fair to say I spemt this week treading water.

Updated....

I swear I'm going to get kicked out of the challenge for constantly screwing up my numbers. I made a mistake on my LBM. I put the -.9 but I didn't actually subtract it. I edited the post already but just put in the numbers the next time someone posts their results or until next week. Sorry:o

Sorry:o

No problem boss :)

Updated....

How is everyone doing?

How is everyone doing?

We're all admiring your avatar, and wishing we were teenagers again. :D

How is everyone doing?

Things are going pretty well

I'm still making progress in the gym and it seems a slow recomp is how things are going to play out, but I've still dropped a couple of pounds since Friday

As a side note I've also noticed positive changes in the mirror since starting this challenge so I'm glad I signed up :tucool:

Dropping some poundage. It'll take me a couple more weeks' worth of data to really verify if it's mostly water weight, since I sweat a lot on my heavy cardio days. I just hope I'm not losing a lot of muscle, too. I'm still hitting the weights and taking my Nitrean.

One of the benefits from this challenge is that it's getting me to regularly measure my waistline, which I never did before. In the end, I know that'll provide a better benchmark than just the number on the scale.

Keep going, everybody! NEVER give up, even if progress is slow, nonexistant, or backwards. Keep going, and you WILL see improvement, and it WILL add up! Trust me!

How is everyone doing?

Alive and kicking. My visitors left on Sunday and I got back fully into my meal plans yesterday, it felt good to be in full control of what I ate again. However, I think the disparity from what I was eating caused my gym time to be less successful - or any number of other factors - like waking up and going to work again =Þ

I'll have measurements this week (and those thereafter) - so don't count me out of the fun just yet :)

How is everyone doing?

I have had some of the most wild scale fluctuations in my life.
- Started at 220
- Got to 217 before vegas
- Came home from Vegas at 221
- 217 on Saturday
- 220 and change yesterday after a birthday weekend and a couple cheats
- 218 this morning

:lol: Good thing I don't let water weight and the scale bother me...:madpimp:

I know I'm trimming a little BF each week...:nod:

Just to keep it wild and crazy....I'm headed back home for my Dad's retirement ceremony this weekend....probably get some awesome water bloat again....

I had two cheat meals already this week. One for our anniversary and another for a birthday on Sunday. I'm carb cycling so I pretty much had 2 high days. I might make the rest of the days this week low. I might add the high day on Saturday if the numbers are not too bad that morning.

I was doing pretty good until I just figured out I was using the Myotape for my measurements incorrectly. Damn it! :bang::bang:

My numbers will be different this Friday. Most likely bad.
Damn it. :bang::spank::bang:

I was doing pretty good until I just figured out I was using the Myotape for my measurements incorrectly. Damn it! :bang::bang:

My numbers will be different this Friday. Most likely bad.
Damn it. :bang::spank::bang:

:confused: What happened?

I was using the Myotape as a "regular" tape measure and I was not inputting the end of the tape into the slot. I am not sure what I was thinking. Then I was at the gym yesterday, working, and I used one of their regular tapes and I realized I was doing something wrong. I figured out I was being an idiot. :bang:

Oh well, the measurements this week will have to be my new "real" starting point. Just stinks because I won't know until next week if any improvements were made.

I was using the Myotape as a "regular" tape measure and I was not inputting the end of the tape into the slot. I am not sure what I was thinking. Then I was at the gym yesterday, working, and I used one of their regular tapes and I realized I was doing something wrong. I figured out I was being an idiot. :bang:

Oh well, the measurements this week will have to be my new "real" starting point. Just stinks because I won't know until next week if any improvements were made.

couldn't you just take the measurement correctly, then take it again the "bad" way and see how much you were off by? You could then just correct your old measurements, and see if there were any improvements.

Not sure how you were doing it, but lets say you find out that the difference between measuring the wrong way and the correct way is 1/2". You could just add 1/2" to all your old measurements. Assuming you were very consistent in the way you were using the tape before (even if it was the "wrong way"), all you really need to know is how much to correct by. Hope this makes sense. :)

couldn't you just take the measurement correctly, then take it again the "bad" way and see how much you were off by? You could then just correct your old measurements, and see if there were any improvements.

Not sure how you were doing it, but lets say you find out that the difference between measuring the wrong way and the correct way is 1/2". You could just add 1/2" to all your old measurements. Assuming you were very consistent in the way you were using the tape before (even if it was the "wrong way"), all you really need to know is how much to correct by. Hope this makes sense. :)

Good idea, maybe I will end up doing that. :confused:

I was doing Hips wrong for the last year. :) Now stop complaining. :lol:

I was doing Hips wrong for the last year. :) Now stop complaining. :lol:

Thanks for cheering me up mate! :tu:

I was doing Hips wrong for the last year. :) Now stop complaining. :lol:

Now you all got me thinking.

Waist right through the middle of the belly button
Hips right through the middle of your glutes, where it sticks out the most from the back, not the sides

Right?

Now you all got me thinking.

Waist right through the middle of the belly button
Hips right through the middle of your glutes, where it sticks out the most from the back, not the sides

Right?

Thats the way I do it.

Yeah

I was using the Myotape as a "regular" tape measure and I was not inputting the end of the tape into the slot. I am not sure what I was thinking. Then I was at the gym yesterday, working, and I used one of their regular tapes and I realized I was doing something wrong. I figured out I was being an idiot. :bang:

Oh well, the measurements this week will have to be my new "real" starting point. Just stinks because I won't know until next week if any improvements were made.

I accidentally was using a yardstick for my measurements...then I got smart and switched to the ruler I used in grade school...:):):)

Kidding....just a lame attempt at a little (very little) Thursday AM humor.

I have a confession to make....I had a large cheat meal.:o

my measurements are going to be all screwed up this week.

I have a confession to make....I had a large cheat meal.:o

my measurements are going to be all screwed up this week.
No worries dude. Just get back on it again. It happens to all of us. :) What did you have by the way?

No worries dude. Just get back on it again. It happens to all of us. :) What did you have by the way?

Mexican Fajita Nacho's.

Imagine about a lb of skirt steak, a green bell pepper, 1 large onion, Nacho's and about an oil tankers worth of cheese over everything.

:drool::drool::drool::drool:

Mexican Fajita Nacho's.

Imagine about a lb of skirt steak, a green bell pepper, 1 large onion, Nacho's and about an oil tankers worth of cheese over everything.

:drool::drool::drool::drool:


Like I've always said....if you are gonna cheat, do it right! :cool:

Mexican Fajita Nacho's.

Imagine about a lb of skirt steak, a green bell pepper, 1 large onion, Nacho's and about an oil tankers worth of cheese over everything.

:drool::drool::drool::drool:
That does sound good! :nod:

Like I've always said....if you are gonna cheat, do it right! :cool:

Heck yeah. Mine was a full rack of baby back ribs on one day and an 18oz ribeye steak the next. :drool:

Whos Talking About Cheat Meals?!?!?!

Updated
Weight: 187.5lbs
BodyFat: 9.38%
LBM: 169.92lbs
Fat: 17.58lbs

This train ain't stoppin! :nod::tucool:

End of Week 2:

Weight: 189.8 (+0.4)
Abdomen: 31.6 (-)
Hips: 38.75 (+0.42)
Forearm: 11.5 (-)
Wrist: 7.35 (-)

Fat%: 9.12 (-0.1)
Fat mass: 17.31 (-0.14)
Lean mass: 172.48 (+0.54)


Weight: 187.2 (-2.6)
Abdomen: 31.6 (-)
Hips: 38.41 (-0.34)
Forearms: 11.8 (+0.3)
Wrist: 7.3 (-)

Fat%: 7.66 (-1.82)
Fat mass: 14.34 (-2.97)
Lean mass: 172.85 (+0.37)

:eek:

I think I was holding water last week though I'm still pleased if these are anywhere near correct :tucool:

Anyone else who posts on Fridays get dem' stats in :)

End of Week 2:

Weight: 199 (-1.5)
Abdomen: 42.75 (-.50)
Hips: 41.50 (.50)
Forearm: 13 (+.25)
Wrist: 8.0 (+.25) ???-I measured this 3x too.

Fat%: 20.4 (-1.675)
Fat mass: 40.60 (-3.66)
Lean mass: 158.40 (+2.16)

Comments: FINALLY under 200 lbs. I have not seen that since maybe 7th grade.

End of Week 3:
Weight: 199.5 (+.5)
Abdomen: 40.25 (?)
Hips: 39.25 (?)
Forearm: 11.5 (?)
Wrist: 6.50 (?)

Fat%: 22.33 (?)
Fat mass: 44.54 (?)
Lean mass: 154.96 (?)

Comments: A lot of question marks because of the new way I am measuring with the Myotape. I tried measuring today the old way and I think in my abdomen and hips I lost about .50 - .75 inch each area. I am not sure why my weight went up, maybe because I drank more coffee this week. That is the only thing that changed in my diet. I actually didn't even have a cheat meal this past weekend. Either way, I think my inches went down. :confused: I guess we will have to wait until next week to figure out if I am going in the right direction.

Sorry guys, I will try to get out of the 20+ BF% range very soon.

Updated....

End of Week 3

Age 28
Weight 167 (-1)
Waist 33.5 (-.25)
Hip 37.5 (-)
Forearm 11.5(-)
Wrist 6.5 (-)

Bodyfat 11.25% (-.25)
Fat 18.79(-.53)
LBM 148.21 (-.47)

Comments: I was consitently getting 1/4 less on my forearms but now I'm getting the same as last week, 11.5:confused: I just checked it again and I made sure that I wasn't cheating. Belly is still going down and I haven't lost weight on any important lifts. I wasn't expecting much this week, 2 cheat meals in 2 days, but I still lost some fat.

Updated
Weight: 187.5lbs
BodyFat: 9.38%
LBM: 169.92lbs
Fat: 17.58lbs

This train ain't stoppin! :nod::tucool:

Weight: 187.2 (-2.6)
Abdomen: 31.6 (-)
Hips: 38.41 (-0.34)
Forearms: 11.8 (+0.3)
Wrist: 7.3 (-)

Fat%: 7.66 (-1.82)
Fat mass: 14.34 (-2.97)
Lean mass: 172.85 (+0.37)

:eek:

I think I was holding water last week though I'm still pleased if these are anywhere near correct :tucool:

You all actually gained LBM :mad:...:tucool: That's sweet guys keep on that train. I gues you jumped on the train with Foley ehh PT?

End of Week 3:
Weight: 199.5 (+.5)
Abdomen: 40.25 (?)
Hips: 39.25 (?)
Forearm: 11.5 (?)
Wrist: 6.50 (?)

Fat%: 22.33 (?)
Fat mass: 44.54 (?)
Lean mass: 154.96 (?)

Comments: A lot of question marks because of the new way I am measuring with the Myotape. I tried measuring today the old way and I think in my abdomen and hips I lost about .50 - .75 inch each area. I am not sure why my weight went up, maybe because I drank more coffee this week. That is the only thing that changed in my diet. I actually didn't even have a cheat meal this past weekend. Either way, I think my inches went down. :confused: I guess we will have to wait until next week to figure out if I am going in the right direction.

Sorry guys, I will try to get out of the 20+ BF% range very soon.

No worries stuff happens. You'll lose it soon enough.

Is that a fire in your background?

Thanks. I still have the desire, feeling better and I am not burning out. I have seen muscle definition, so I am hoping in 2-3 months I will be able to see it.

Yes, that is fire in my background. There is a big bonfire for a Halloween festival that happens by my house. That was from 10/07. I have to update my pic soon.

That's a bon fire?:eek: I thought you were a firefighter or something :lol:

Foley, I'm catching another plane today, so I'll report Friday numbers instead of Saturday...

Waist: 37.75
Hips: 41
Forearm: 14.375
Wrist: 7.375
Weight: 218

BF: 12.1%
LBM: 191.7
Fat: 26.3

Oh yeah....scale in the wrong direction due to water weight, but as I suspected....trimming just a little each week...:nod:

Foley, I'm catching another plane today, so I'll report Friday numbers instead of Saturday...

Waist: 37.75
Hips: 41
Forearm: 14.375
Wrist: 7.375
Weight: 218

BF: 12.1%
LBM: 191.7
Fat: 26.3

Oh yeah....scale in the wrong direction due to water weight, but as I suspected....trimming just a little each week...:nod:
That's cool man. PGT is doing the stats now whilst I'm on exams. Have a nice trip big guy! :):tucool:

You all actually gained LBM :mad:...:tucool: That's sweet guys keep on that train. I guess you jumped on the train with Foley ehh PT?

:D

I'd say he's still got me trumped on muscle mass though :nod:

Updated....

Anyone else who posts on Fridays get dem' stats in :)

As I promised - I'm back in the swing of things and took my measurements before heading to work this morning:

End of Week 3 (Change from week 1):
Weight: 171.8 (-5.2)
Abdomen: 34.5
Hips: 38.75
Forearm: 11
Wrist: 6.5

Fat%: 14.375 (-3.1875)
Fat mass: 24.69 (-6.39)
Lean mass: 147.10 (+1.19)

I still have my reservations about the accuracy of the Fat%, but it is a metric I can track, so it's nice to see the change :)

Waist 35 (0.50)
Hips 38 -
Forearm 12 0.06
Wrist 7 0.13
Weight 175 (1.00)

BF 14.60% (0.79)
Fat 25.55 (1.54)
LBM 149.45 0.54

Finally, some improvement. Now, let's see what happens when my wife and kids go out of town next week...

Updated.....

This week's update:

Waist: 37.25" (-0.5)
Hips: 39.5" (-0.5)
Forearm: 12.25" (-)
Wrist: 7.25" (-)
Weight: 201 (-5.5)
BF: 16.7 (-0.7)
# fat: 33.5 (-2.5)
# lean: 167.5 (-3)
15% bf: 197.0 (-3.6)

Updated.....

After a random google search for something completely different, I found this calculator. It puts me at 10.6%, which is closer to the truth than the 9. something I am noted down as. Try it out see what you get. :)

Link >> http://www.coopersguns.com/calculators/bf-calculator/

After a random google search for something completely different, I found this calculator. It puts me at 10.6%, which is closer to the truth than the 9. something I am noted down as. Try it out see what you get. :)

Link >> http://www.coopersguns.com/calculators/bf-calculator/

Nothing but bad news there for me. :nope::bang: It says I have 28.2% Bodyfat. YIKES!!! However, it is probably closer to the truth. :cry: At home I have a handheld device and it registered 28.6 this morning. I also tried this other spreadsheet that averages 3 different ways and the average was 24%. Oh well, no matter what I look at I know I have a lot of fat to lose.

I got 11.4%, aw rats :lol:

Oh well, at least the calculator described me as 'athletic' :dreamy:

For me personally that one I posted seems more realistic than the one we're using. Meh its all guesses anyway. I wish there was a way of doing it to get the right answer, without having to jump in a big fish tank. ;)

What the heck?! It gives me an 18.5% That is WAY different from the spreadsheet. Stupid belly.

What the heck?! It gives me an 18.5% That is WAY different from the spreadsheet. Stupid belly.


..... it has me at 20.4%....yeah right....:lol:

..... it has me at 20.4%....yeah right....:lol:
Maybe you're water weight is in fact fat weight...:whistle::lol: j/k

Let's stick with the current calculator then. :nod:

This is what I looked like at 20% last summer:
http://forums.johnstonefitness.com/picture.php?albumid=23&pictureid=174

This is where I am now:
http://forums.johnstonefitness.com/picture.php?albumid=23&pictureid=172

I don't think I'm 20% anymore....

That being said, I think 12% is a little optimistic....by the mirror, I'm guessing myself closer to 13%. Next week, I'm getting a body comp done by my trainer...that will give me a sanity check on what these spreadsheets mean...

Thats effin good work mate. :):D

Thats effin good work mate. :):D

:nod:


I got the Omron Body fat thing and it has me at 18% as well. I also did the one pinch site and it has me at that as well. Who the heck knows. I have to focus on the fact that I'm stronger than I was at the start of the year so something good is happening.

I have to focus on the fact that I'm stronger than I was at the start of the year so something good is happening.


:nod: Stronger is a great way to guage progress!

Personally, I enjoy getting stronger more than anything...cutting down is fine, but I can only take it for so long before I can't fight the urge to lift heavy and bulk baby!!!
That's why I am doing this challenge to "trim" a little off until the 4th and then its back to pounding the steel for me...:nod:

http://i294.photobucket.com/albums/mm119/asiansensation78/Other%20Cutting%20Pix/BFPexcelscreenshotday27.jpg

:tucool:

Updated....

Not quite bringing up the rear flank...

http://i237.photobucket.com/albums/ff38/leftyx/bodyfat06-07-08.gif

PGT, please don't take this a criticism of your work but I can't read the numbers in that spreadsheet becuase the colors hurt my eyes. Is there any way to make it easier to see?

BTW the effort you've put into the spreadsheet is very admirable and appreciated.

Thank you:

Leftyx(Jordan)

What I was going to do with the spreadsheet before handing it over to PGT, was to keep the Starting stats in one column and then have the Current stats in another column. With nice big font for you older guys. :D

Thats a nice loss Jordan. :cool::tucool:

PGT, please don't take this a criticism of your work but I can't read the numbers in that spreadsheet becuase the colors hurt my eyes. Is there any way to make it easier to see?


I know what you mean, I find it annoying too and have tried to fix it by downloading jpeg to gif conversion software and taking screen pictures but sadly to no avail

I'm afraid the best I can do is ditch the colour in favour of black and white though the numbers still seem blurry after resizing :(

I know what you mean, I find it annoying too and have tried to fix it by downloading jpeg to gif conversion software and taking screen pictures but sadly to no avail

I'm afraid the best I can do is ditch the colour in favour of black and white though the numbers still seem blurry after resizing :(
That looks better. But make the font bigger for the old folk. :nod:

What I was going to do with the spreadsheet before handing it over to PGT, was to keep the Starting stats in one column and then have the Current stats in another column. With nice big font for you older guys. :D


I never even thought of changing font size :doh::doh::doh:

I never even thought of changing font size :doh::doh::doh:
*You could also resize the column widths so all the text shows*

*You could also resize the column widths so all the text shows*

hey quit busting my balls, I'm special after all....

:lol:

hey guys, i was talking to one of my buddies and was told that as you get closer to the single digits of body fat, it becomes much more difficult to cut. i think it's true too, i'm not making nearly as much progress as i did when i first started. could i get a few pointers on diet and workouts? thanks :bb:

hey guys, i was talking to one of my buddies and was told that as you get closer to the single digits of body fat, it becomes much more difficult to cut. i think it's true too, i'm not making nearly as much progress as i did when i first started. could i get a few pointers on diet and workouts? thanks :bb:

It true that it does get harder to lose fat as you approach lower digit BF%'s

As far as dieting goes please consult The Tome of the Dieting Miestro (http://forums.johnstonefitness.com/showthread.php?t=41991) :D

From a workout stand point I noticed a huge difference in my body composition when I began to take heavy legwork seriously so making your squat a priority would help both fat loss and strength gain greatly :nod:

I never even thought of changing font size :doh::doh::doh:

That looks great! Thanks for all the work you are putting into it. :tucool:

hey guys, i was talking to one of my buddies and was told that as you get closer to the single digits of body fat, it becomes much more difficult to cut. i think it's true too, i'm not making nearly as much progress as i did when i first started. could i get a few pointers on diet and workouts? thanks :bb:
Post your diet and workout so we can help you out.

New speadsheet looks great.:tu:


Way to point out in BIG FONT my 22+ BF%!!! :evil:

That looks great! Thanks for all the work you are putting into it. :tucool:

No problem :)

New speadsheet looks great.:tu:

Way to point out in BIG FONT my 22+ BF%!!! :evil:

I aim to please:neener:

Sorry for the measurement delay guys, I had a bit of a personal thing pop up over the last few days.

I'll post my measurements tomorrow morning [fasted] so they are consistent with the previous measurements.

Bf: 17.5%
Weight 224.7 Lbs
Waist: 41.5''
Hips: 38''
Forearm: 12''
Wrist: 7''


BF: 17.5 %
Weight: 223.7 lbs
Waist: 41.5''
Hips: 38''
Forearm: 12''
Wrist: 7''

Whats your LBM OrangeTiger?

184.5

Updated....

Post your diet and workout so we can help you out.


i analyzed my diet and found out that i was eating some ridiculous amount of carbs for cutting lol, so i've lessened that, hopefully my next check-in will have some better results haha :tu:

So, I'm unfortunately (temporarily, I hope) heading in the wrong direction. I've been anticipating the fun and free time I'll have for two weeks starting tomorrow, when my wife takes the kids to Florida. It happens about once a year and is often a chance for me to overindulge in all kinds of crappy food.

I started a bit early. Took the kids to the pancake place on Saturday and ate too much. Was kind of stressed on Sunday, ate a lot at Outback Steakhouse for dinner (an early Fathers' Day celebration, so I'll cut myself some slack).

Today's mood was not much better. Went to the Y early and did most of my back workout. Skipped the 30 minutes of cardio. Felt bad, but I got to spend some extra time with my daughter, so not a big deal. Had to each breakfast at work, though, and not a healthy one, either.

Tomorrow's cardio day and hopefully a better eating day. I need an ass-kicking. Anyone wanna provide it??

Jared

So, I'm unfortunately (temporarily, I hope) heading in the wrong direction. I've been anticipating the fun and free time I'll have for two weeks starting tomorrow, when my wife takes the kids to Florida. It happens about once a year and is often a chance for me to overindulge in all kinds of crappy food.

I started a bit early. Took the kids to the pancake place on Saturday and ate too much. Was kind of stressed on Sunday, ate a lot at Outback Steakhouse for dinner (an early Fathers' Day celebration, so I'll cut myself some slack).

Today's mood was not much better. Went to the Y early and did most of my back workout. Skipped the 30 minutes of cardio. Felt bad, but I got to spend some extra time with my daughter, so not a big deal. Had to each breakfast at work, though, and not a healthy one, either.

Tomorrow's cardio day and hopefully a better eating day. I need an ass-kicking. Anyone wanna provide it??

Jared


Sometime when our schedules are messed up we tend to revert back to old habits

Your splurge days are now in the past so theres no point dwelling over them, but you can control your actions from here on, so make today your new starting point

Whenever my motivation wanes I think of why I lift in the first place - I lift to prove that deep down, I have what it takes to succeed, to know that for this day alone I have tested my mind, body and character to their limits

Because theres nothing more frightening to me than living a life of indifference, coasting without aims or goals. Failure is excusable but not trying isn't

Make and re affirm your diet and workout plans for this week and put all your energy into seeing them through

Reject these short term urges Jared and you'll be one step closer to the body and life you truly desire :nod:

So, I'm unfortunately (temporarily, I hope) heading in the wrong direction. I've been anticipating the fun and free time I'll have for two weeks starting tomorrow, when my wife takes the kids to Florida. It happens about once a year and is often a chance for me to overindulge in all kinds of crappy food.

I started a bit early. Took the kids to the pancake place on Saturday and ate too much. Was kind of stressed on Sunday, ate a lot at Outback Steakhouse for dinner (an early Fathers' Day celebration, so I'll cut myself some slack).

Today's mood was not much better. Went to the Y early and did most of my back workout. Skipped the 30 minutes of cardio. Felt bad, but I got to spend some extra time with my daughter, so not a big deal. Had to each breakfast at work, though, and not a healthy one, either.

Tomorrow's cardio day and hopefully a better eating day. I need an ass-kicking. Anyone wanna provide it??

Jared

I am located in Illinois too. Where are you at? I can stop by and give you what you need!:evil:

Get back to your normal ways and you will be fine.

I am located in Illinois too. Where are you at? I can stop by and give you what you need!:evil:

Get back to your normal ways and you will be fine.

Let's see how much of a real Chicago guy you are: tell me which former longtime Chicago radio guy who would comment on your suggestion like this, using a deep Raymond Burr voice:

"Yes...is it wrong for two healthy young men to meet up to discuss fitness...? Perhaps compare body types?"

In all seriousness, thanks for the encouragement.

Here's the thought pattern I will use to get my mind back in the game: I will imagine myself one month from now, looking back at these last 3 days as a momentary blip on the radar. I will be thinking, "Yeah, it was only a couple of days and a few meals. Nothing compared to the good habits I've been exhibiting the last few weeks."

Jared

I think it's important to point out here why John uses his all or nothing cutting style.

Sometimes a cheat meal can be more damaging psychologically than physically.

Remember, Fitness begins with the body, but ends with the mind. :tucool:

Edit: Also, found a good quote for this: General Patton: "A good plan violently executed today, is better than a perfect plan next week."

Let's see how much of a real Chicago guy you are: tell me which former longtime Chicago radio guy who would comment on your suggestion like this, using a deep Raymond Burr voice:

"Yes...is it wrong for two healthy young men to meet up to discuss fitness...? Perhaps compare body types?"


Jared

No idea. Steve Dahl? Maybe I am too young to know who you are referring to??? :whistle:

No idea. Steve Dahl? Maybe I am too young to know who you are referring to??? :whistle:

Actually, it was Kevin Matthews. If you're old enough to know "Stever", you're old enough to know Kev.

:mad::mad::mad: I forgot my two snacks and my lunch today. I found out when it was time for my first snack in class. I was pissed. I NEVER forget my food. I had to improvise. I had a bunch of cheese sticks. I had 5 of them and gave me 30 grams of protein, unfortunately they also gave me 30 grams of fat. That and breakfast put me close to the max for the day. I remembered they had a Chic fil a on campus and I went looking for a char grilled salad. Didn't have one. I got two sandwiches, dumped the bread, ate the chicken (and lettuce) and saved the other piece for my next snack. The chicken portions were small so I still need to get some more protein in on my last two meals. :mad: I better not forget my food again.

:mad::mad::mad: I forgot my two snacks and my lunch today.

I hate it when that happens.

Foley, and fellow BF challengers,

Regrettably, I'll be bowing out of the challenge. While I was looking forward to trimming this month for summer, I am taking the advice of my trainer.
We have started a fairly brutal program designed to add muscle to my toothpick legs and rehab my spinal erectors, and from the start Sara has been telling me that eating a caloric deficit would be a huge mistake....especially while trying to rehab my spinal erectors.

I will probably be back in the late summer when we cycle back on the legs....and my back gets healthy once and for all.

Or, I could stick around and see if I can gain weight while trimming a little BF...I am going to see what a 200 calorie surplus does for me. My week to week numbers would probably be pretting boring as I would be trying to trim like 1/4lb of fat per week...:lol:

Foley, and fellow BF challengers,

Regrettably, I'll be bowing out of the challenge. While I was looking forward to trimming this month for summer, I am taking the advice of my trainer.
We have started a fairly brutal program designed to add muscle to my toothpick legs and rehab my spinal erectors, and from the start Sara has been telling me that eating a caloric deficit would be a huge mistake....especially while trying to rehab my spinal erectors.

I will probably be back in the late summer when we cycle back on the legs....and my back gets healthy once and for all.

Or, I could stick around and see if I can gain weight while trimming a little BF...I am going to see what a 200 calorie surplus does for me. My week to week numbers would probably be pretting boring as I would be trying to trim like 1/4lb of fat per week...:lol:
No problem man. I had this idea that people can drop in and out when they wish really. Good luck with adding size to your wheels, its tough. :madpimp: :tu::tucool:

Weight: 187.2
Abdomen: 31.6
Hips: 38.41
Forearms: 11.8
Wrist: 7.3

Fat%: 7.66
Fat mass: 14.34
Lean mass: 172.85


Weight: 188.6 (+1.4)
Abdomen: 32.6 (+1)
Hips: 38.2 (-0.2)
Forearms: 11.7 (-0.1)
Wrist: 7.3 (-)

Fat%: 9.3 (+1.64)
Fat mass: 17.53 (+3.19)
Lean mass: 171.06 (-1.79)

Well my diet and motivation have been poor this week and the numbers reflect this

Updated....

End of Week 3:
Weight: 199.5 (+.5)
Abdomen: 40.25 (?)
Hips: 39.25 (?)
Forearm: 11.5 (?)
Wrist: 6.50 (?)

Fat%: 22.33 (?)
Fat mass: 44.54 (?)
Lean mass: 154.96 (?)



Weight: 198 (-1.5)
Abdomen: 40 (-.25)
Hips: 39.75 (+.50)
Forearm: 11.25 (+.25)
Wrist: 6.50 (-)

Fat%: 23 (+.67)
Fat mass: 45.54 (+1)
Lean mass: 152.46 (-2.5)

COMMENTS: At this point I am a bit frustrated. My diet and workouts for the most part have been right on. I have actually cheated a LOT less on the weekends, than before. Currently my diet is the best it has ever been, but the BF just won't go away....:cry:

Updated....

COMMENTS: At this point I am a bit frustrated. My diet and workouts for the most part have been right on. I have actually cheated a LOT less on the weekends, than before. Currently my diet is the best it has ever been, but the BF just won't go away....

List your diet and workouts and I'll do my best to help

Lost my Myotape so no update this week. :rolleyes:

End of Week 4

Age 28
Weight 168 (+1)
Waist 33.5 (-.)
Hip 37.5 (-)
Forearm 11.5(-)
Wrist 6.5 (-)

Bodyfat 11.25% (-)
Fat 18.79(+.11)
LBM 149(+.89)

Comments: Gained a pound. Mostly muscle, not so much fat. BF..the same:(

List your diet and workouts and I'll do my best to help

Thanks! Here is my current w/o schedule.

WORKOUT SCHEDULE
Monday: Chest, 15 min HIIT
Tuesday: 30 min LISS/Crossfit
Wednesday: Back/Biceps, 15 HIIT
Thursday: 30 min LISS/Crossfit
Friday: Rest
Saturday: Shoulders/Triceps, 25 min HIIT
Sunday: 30-45 min Fasted LISS
(For now, I am just about to add a leg day somewhere because I just go over a hip injury.

DIET (Weightlifting Day):
Wake Up at 3am
Pre W/O Drink at 3:45: 20 Grams Protein, 1/4 Oatmeal
Post W/O Drink: 16 oz Gatorade, 40 Grams Protein
45 Mins Later: 1 Cup Egg Whites, Full Egg, 1/3 Cup Canned Chicken, 1 Wheat Tortilla, Banana
3 hours later: Deli Turkey or Tuna Sandwich (just mustard) and 20 grams of protein shake
3 hours later: Salad, Can of Tuna, 1/4 Cup Salsa
3 hours later: Chicken Breast, Broccoli, 1/2 Cup Rice
Dinner: Chicken Breast, Salad (or some type of vegetable)
Before Bed: Sugar Free Pudding, Tbsp of Natural PB, 20 grams of protein

During the morning, I also might have 16 oz of coffee. Past few days I have gone away from that.

Foley: I wish I would have lost mine. :lol:

Thanks! Here is my current w/o schedule.

WORKOUT SCHEDULE
Monday: Chest, 15 min HIIT
Tuesday: 30 min LISS/Crossfit
Wednesday: Back/Biceps, 15 HIIT
Thursday: 30 min LISS/Crossfit
Friday: Rest
Saturday: Shoulders/Triceps, 25 min HIIT
Sunday: 30-45 min Fasted LISS
(For now, I am just about to add a leg day somewhere because I just go over a hip injury.

DIET (Weightlifting Day):
Wake Up at 3am
Pre W/O Drink at 3:45: 20 Grams Protein, 1/4 Oatmeal
Post W/O Drink: 16 oz Gatorade, 40 Grams Protein
45 Mins Later: 1 Cup Egg Whites, Full Egg, 1/3 Cup Canned Chicken, 1 Wheat Tortilla, Banana
3 hours later: Deli Turkey or Tuna Sandwich (just mustard) and 20 grams of prot