A journal sounds like a great motivational activity.

It's getting harder, and I've been getting a little burned out lately.


Started @ 165 lbs, 19% bf on Feb 16 2004

Then to 150 lbs w/ 13 % bf on March 25 2004

and to 142 lbs w/ about 10% bf on Apr 23 2004


Looking to get down another 1% by the end of May.

Been eating around 1350 -1500 cals per day, light cardio (30 min) 4-5 days/ wk and lifting 4-5 days per wk.

Diet is approx 45/40/15

I'm not very muscular, so it's gonna take 9% to see my abs.

My plan is to increase my cardio, keep up the lifting, and perhaps increase my cals just a bit.

I just discovered rollerblading (I HATE the treadmill) and plan on bringing my cardio to about 1 hour/ day w/ half on the treadmill in the morning and half on the roller blades at night.

Now that I'm close to 10%, I'm working the abs every 4th day.

I've built some muscle, but I think I'm starting to lose some mass as I approach <10%.

138 sounds like a good final weight (yikes!! I never thought I would say that) , before my mass build in June.

The posted pics are from 150 lbs and then 142 lbs.

I really hope to end my cutting phase by the end of the omnth.

To that end, I've got to kick it into high gear and stick with it these next 3 weeks.

YES!!!!! I made it through my first day of my final 3 weeks.

Actually, it wasn't as bad as some of the days where I've eaten alot more, or had really bad cravings.

My meals were right on track today, and I never really felt hungry today. As I finish a protein shake before calling it a night, my total for the day is 1213 calories....Nice !

After getting to the gym today, I realized that I didn't pack my shorts :o so I did some free weights when I got home (40 minutes),
and spent some time with the kids skating around the neighborhood, before getting in an intense roller blading session of about 35 minutes in.

Not a bad day. I don't mind being around 1500 in calories, but I think my success in the next week(s) will depend on whether I can stay on track in the cardio area. I'm not much for the morning cardio, but I'm really enjoying the 8:00 pm - 9:00 pm blading session.

Day 1 is history.....20 more to go.

:tucool:

Day 2

Wow!! I didn't think I'd make it, but with 2 1/2 hours left in my day..
it's a done deal.

It was a stressful day at work, and I had to go for my workout at 10:30 am because of the stress.

I had some serious cravings around 5:00 pm on my return home, but somehow I made it.

As soon as I walked in the door, I was pulling together a salad. :nod:


My day today:


7:00 am Special K w/ skim milk ...175

9:30 1/2 apple........................40

10:30 am Workout - shoulders & Abs

30 min treadmill

Noon - Boca burger (patti only)
w/ lo fat chicken chile (just a touch) +
1 slice ff cheese .......................305


2:00 1/2 apple .........................40

coupla pretzels ............................35


4:00 pm ......protein shake............120

7:00 pm salad.........................40

curry chicken thigh w/ 2 cups brocoli

+ 1/4 portion of Atkins pasta .......280

Before bed:

Protein shake + a few olive oil
potato chips (they're great.....7g f
per serving...get them at Nutrition
Depot)........................................160

Total.........................................1195

In about an hour, I'm going to do 60 minutes of
roller blading....cycling 80, 90, and 100% effort

and I'm done !!

Day 2 is history .... 19 to go !

Day 3

Forgot my gym bag today, so that means an hour of roller blading tonight ......arghhhhh...

I'm really starting to hate the dieting thing. I don't know how John was doing about 1350 a day when he weighted 170 +

I'm 140 lbs., and 1200 - 1300 ain't cuttin' it.

Anyway, looks like I made it through the 3rd day.

My meals:

Special K w/ skim................220

1/2 apple............................40

salmon, chicken, ff chile thing
(don't ask.. lol)...................320

Protein bar ........................170

Olive oil potato chips.............50

Chicken tostado creation(good)...480

Total .................................1280

I'm just about out of calories today, so I'll have to chow
down on some garlic dill pickles when I get back from roller blading.

Tomorrow is leg day....damn it all !

Day 3 is history........18 to go
:tu:

Forgot my gym bag today, so that means an hour of roller blading tonight ......arghhhhh...
Hey cool, do you roller blade as your cardio? I am so hooked on rollerblading (I play hockey too)... got 3 pairs of Missions and a pair of Salomon FSKs. Nothing like a good half hour of deep crossovers to work the quads!

Hey cool, do you roller blade as your cardio? I am so hooked on rollerblading (I play hockey too)... got 3 pairs of Missions and a pair of Salomon FSKs. Nothing like a good half hour of deep crossovers to work the quads!


Absolutely !

I was buying my son a pair, and it brought memories of my old roller street hockey days, so I bought a pair too.

It's great. The Florida nights are awesome. I getting going so fast, I forget about the work I'm doing. When I finally stop, I realize that I'm soaked !

It's great. Sure beats cardio while watching CNN at the gym :tu:

Day 4


O.K., I'm stil commited to my dieting and exercise schedule, but I think starting today I'm going to up the ante as far as muscle building for my abs goes.

It's becoming apparent that although I will be at a sub - 10% bf level
very soon, I'm not going the get the abs I want by diet alone.

I'm going to make a commitment to ab building from this day forward.

I had been doing some exercises weekly, but I'm going to start weighted exercises today, and continue every 3 days.

I'm not really sure if it's going to be a waste of time, as I'm on such a low cal diet, but ab muscles aren't very big, and hopefully I can eek out some gains prior to my LBM phase.

The roller blading has really been making my abs sore. That's a good thing, but it also tells me that I'm not challenging them enough in the gym.

I'm really starting to get motivated !!

My Meals Today:

... and hopefully be treading in your footsteps later on this summer.

I'm currently at 165lbs 15%BF, down from 183.


Been eating around 1350 -1500 cals per day ...

My plan is to increase my cardio, keep up the lifting, and perhaps increase my cals just a bit.

My meals were right on track today, and I never really felt hungry today. As I finish a protein shake before calling it a night, my total for the day is 1213 calories....Nice !


Did you change your mind in calories to consume?? ie. to reduce them instead of increasing them slightly?? If so/ if not, why?

Are you using any tool (Fitday, Dietpower) to track your metabolic rate as your going through this period?

The reason for my questions is cause:


I will do my damnest to forego any plateau - or stall in weight/fat loss
Once I'm down to 160, my goal will change to 'reduction of body fat %', by upping weight training
I'd like to see what success you get with your approach :-)


Oh, and on roller-blading, I took to that 3-4 years ago. It is truely and an awesome, relaxing, good cal-burning exercise. I do it by the riverside here in Montreal - always a good time! I'll typically spend anywhere from 2.5 to 3.0 hours on a comfortable yet constant pace.

Good luck!

presse

... and hopefully be treading in your footsteps later on this summer.

I'm currently at 165lbs 15%BF, down from 183.



Did you change your mind in calories to consume?? ie. to reduce them instead of increasing them slightly?? If so/ if not, why?

Are you using any tool (Fitday, Dietpower) to track your metabolic rate as your going through this period?

The reason for my questions is cause:


I will do my damnest to forego any plateau - or stall in weight/fat loss
Once I'm down to 160, my goal will change to 'reduction of body fat %', by upping weight training
I'd like to see what success you get with your approach :-)


Oh, and on roller-blading, I took to that 3-4 years ago. It is truely and an awesome, relaxing, good cal-burning exercise. I do it by the riverside here in Montreal - always a good time! I'll typically spend anywhere from 2.5 to 3.0 hours on a comfortable yet constant pace.

Good luck!

presse

Yeah, I'm kinda waffling on the increasing of cals at the point.

I think I may be too paranoid about losing mass, and not focusing on the fat loss issue first. There will always be time to build up later.

After again reviewing John's logs, I see that he was only consuming about 1200 cal / day when he was 180, even 190 + lbs.......with no major LBM loss.

My original thought was that with the added cardio, maybe I'd need to add calories to my program to prevent LBM loss, but now I'm not so sure.

I think the best plan is to not be set in stone on your plan. Having said that, I know I've got to give each experiment some time to draw a proper conclusion.

I don't use any software for tracking things, but I can tell you that since I've commited to being "hard core" for the next 3 weeks, I've realized that although I'm proud of myself for getting the results I've gotten thus far, my food calculations were off a bit. What I thought was 1300-1700 cal/day, wasn't. I'm accurately counting now, and man, 1200- 1300 is a bitch. I don't know how John did it at 190 lbs.

So, to answer your question....yes, I've backed off the increase in cals for now. I'm going to try and tough it out for the remainder of the next 2 weeks, and see where I can get in fat loss, regardless of the muscle loss that may go with it. From my experience, it won't be much.

I think I remember John saying in one of his posts that in retrospect, he wished he had gone for total fat loss before bulking...something I've heard from others, too.

Hope that helps.

BTW, how tall are you ?

BTW, how tall are you ?


Me, 6' here.

On the 1300 Kcal, I did for a while go down to that level, but it didn't work at all for me. It drove my metabolism way down, I felt sluggish, was getting dizzy spells, felt oooozy - but I was loosing weight too though. I hope/trust you're not getting that no-fun type of feeling.

I'm doing 1700-1900 now (all tracked by DietPoser), my energy is through the roof, I'm shedding faster, and no more dizzy spells.

So, now you may have a better idea why it is I'm interested in tracking your progress!!

Anyways, you put that idea of blading in my head, and now I can't get rid of it - soooooooo, ... I'm off blading - the weather is great for that here today - no wind!!

TTYL

:tu:

presse

Me, 6' here.

On the 1300 Kcal, I did for a while go down to that level, but it didn't work at all for me. It drove my metabolism way down, I felt sluggish, was getting dizzy spells, felt oooozy - but I was loosing weight too though. I hope/trust you're not getting that no-fun type of feeling.


presse

I've been lucky so far.

Yeah, If my body starts telling me I NEED to eat, I'll eat.

Have a good blading session !

Brian

Day 4 (continued)

Goooood workout today....abs, tripceps, and 40 min on the treadmill
I must have been there over 1 1/2 hours !

Got home this afternoon and roller balded for about an hour +

I'm going to do a leisurely hour late tonight too.

Meals Today:

7:00 am Whole wheat bread w/ PB ........200

10:00 1/2 apple ..............................40

11:00 Chicken breast w/ rice and beans.....270

Workout 1:00 - 2:30 pm

3:00 Protein shake w/ gatorade................240

4:00 Chips (kettle krisps 1g f) .....................50

7:30 pm 4 oz flank steak (first beef in 3 months !)
w/ 1 cup rice, 2 cups broccoli, salad..............440

10:00 pm Protein shake ............................112


Total............................................. .........1352

Not bad at all.....a very physical day today...didn't want to
risk going too low today.



Hey, except for the shake tonight, this day is history


4 Down.............17 to go. :claplow:

Day 5

Well, I was very active today.

Got up and bladed for an hour, came home and cleaned up the yard, did some chores around the house and then went out for another hour.

Did some lifting (bench press only...10 sets) in between.

I'm happy with the day, cardio wise, but a little confused about my diet.

I know I said I would not be increasing cals no matter what, but ......

I just don't know.

I've been really good about my diet, and it's all been extremely clean, but today I HAD to loosen it up a little. I had an extra meal in the middle of the day, but I feel like it's justified because of the added exercise.

(sorry, Presse, but I guess I'm waffling again :( )

I figure I still had a deficit of at least 700 cals today.

I don't know, I think I might be reading too many posts .....

Some folks do this...some do that.....I guess I'll have to be happy with doing the best that I can on a particular day.

I think the guilt associated with eating a lousy 50 cals is getting to me.

Man, this sounds depressing, I think I'm gonna stop. Tomorrow will be better, I'm sure.

Anyway, here's how my meals went today:

Special K ...................................150

11:00 am.....Flank Steak /rice........ 275

1:00 pm Protein Shake w/ banana....270

3:30 pm Snack...ff milk w/
handful pretzels............................125

Shake (extra meal).......................200

Dinner...chicken high w/refried beans. 425

extra 1/3 portion.............................140

Total........................................... 1585

Shame on me !! :mad:

Day 5 is History !

16 more to go

Hi

Shame on me !!

Now, now, ABGuy, don't be too hard on yourself - waffling is Okay, in as much as it keeps your body 'guessing' what's comming up!

I figure I still had a deficit of at least 700 cals today.

I'd be interested in knowing how you come up with a 700 deficit. Would you care to share your calcs with me?

I would estimate the 2hrs blading at around 900-1000Kcal of exercise - at an 'average' rate; the ten bench-press sets at maybe 100-150; so all's that's missing in the equation is your 'metabolic rate'. What are you figuring that is?? And how are you coming up with that number?

Oh, and have you seen a drop in weight in these 5 days??

Have a nice evening!

presse

Hey Presse-

I figure my daily basic calorie need (using Harris-Benedict) is 1430,

and I'm using 1.55 as a multiplier (moderately active)

What constitutes "moderately active ? who knows.

That brings me to 2216 - break even point.

So that's about 700 calories.

I don't really count today's extra activities, because my activity each day varies a bit, but over the whole week, I guess it all goes to support the "moderately active" metabolic rate.

Looking at today, yeah, I guess I burned alot more, but I may not be that active next week, I guess it all averages out.

I just don't want to get into a habit of "allowing" myself too many excuses to eat more cals.

I don't know, what do you think about the definition of "moderately active" ??

I'm 43, and have a desk job Mon-Fri... Other than the weightlifting, cardio and blading, I sit on my ass all day.

What's your read on all of this ?

Brian

Oh, and have you seen a drop in weight in these 5 days??

presse

It's hard to say. I weigh in each morning, and it still varies a little with the past days' water intake. I'd say "yeah, it's down a pound", but I'm going to give another few days before I'll believe it.

For the Activity Factor, on this weight-loss site (http://www.weight-loss-i.com/calorie-needs-harris-benedict.htm) I found:


To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9


I never fit well in any slot, so I've used 1.6 as an intermediate point between moderate, and very active. :nod:

I use DietPower a lot, which has a slight variation to this method. It tracks food, exercise, and weight - over time. From this, it infers a Metabolic Rate - separate from specific training activity. It tacks on exercise to my metabolic rate to calculate caloric requirement. So, work more = eat more, work less = eat less. In my case, I've been tracking along at 2275 Kcal met. rate - and that's before the strenuous exercise. If I include exercise, I've averaged 2825 Kcal. expenditure per day over the last month.

That's why I've decided to up my food intake to 2100-2200 for the next two weeks and see.

Anyways, I'm out of town for a couple of days -

Keep up the work!!

presse

Today was a long day. Couldn't sleep last night for some reason. I've been up since 4:30 am today.

Gave the ankle a break from blading today, and spent an hour bicycling around the neighborhood. Did lots of yard work, a short swim in the pool, and didn't touch any free weights.

My diet has been weighting heavy on my mind.....I think after 6 days, I'm not losing any additional fat. I'm down about 1 - 1.5 lbs in 6 days, but I think I may just losing mass. I ate clean (as always) today, but I didn't let the diet get the best of me. I came in a little heavy on the calories, but somehow I think that's a good thing.

After 6 days, I think I'm ready to lossen it up a little. 300 additional cals might push my goal out a little, but I think I'll be better off.
I've really stepped up my cardio, and I think it's best to step up the cals a bit too.

Anyway, back to work tomorrow. Food's cooked for the week and I'm ready to have a better week, with a few more cals.

My meals today:

Oatmeal..........................160

Protein shake....................175

1/2 chicken breast..............80

chicken w/ rice / beans......325
on pita

pretzels..........................100

protein shake...................200

Salmon, 2 c broccoli, salad..450

Olive oil chips...................135

ff milk.............................80

Total 1705

Day 6 is History

6 down 15 to go !!

Day 7

Today was a better day.

I packed a few hundred extra cals for meals today,and that made my day that much less miserable.

Did triceps / calves and abs today.. (how's that for a combo platter ?)

The ab work was intense. I used some seated, weighted, crunch machine thingy....set that at 120 lbs....it was KILLIN' ME..

That was the most intense ab exercise I've done in a year.

Wait 'til tomorrow, I'm gonna pay.

I will post some pics next week, but MAN....I'm getting SKINNY.

Sometimes I think I could be at 2% without seeing my abs. I think by next week I want to be at a 200 cal / day deficit, and no more.
It's time to start adding more calories this week, and focus on BUILDING muscle.

No way I'm gonna see any visible ab improvement in the next week.

Kinda bummed 'bout that.

My meals today:

Oatmeal.........................................19 0

handful nuts....................................100

workout

protein shake /gatorade.....................280

Lunch...chicken / rice / salad..............350


Olive oil chips..................................100

soy / turkey pizza on pita w/ ff cheese..375

Healthy choice fudge pop.....................80

Shake ...w handful almonds..................300

Total.................................1775

1 week completed.

7 down, 14 to go !!

Day 8

Had an excellent workout today. Crushed my abs today. tried the elliptical for the first time. It was alot harder on my quads than I expected. I usually can run 5-8 miles on trhe treadmill, but the elliptical kicked my a--.

Anyway, I think I'm going to keep my cals up for a while. I look about as thin as I care to,( was 139 this morning ...a new low) and I guess the rest is up to building ab muscles.

Waist this morning was another low ...31 1/4 " down from 32" :claplow:

Also, that 3rd rib is starting to look pretty pronounced. Getting harder to pinch anthing near the belly button....a definite improvement over the last week, even if some muscle went with it.

So, for the remainder of my 3 weeks, I'm going to keep my cals in the 1700-2300 range....and keep than body guessing. I think I've still gat a chance of seeing some ab results in the next 2 weeks. I haven't given up hope.

Had great meals today. Discovered fitday.com Cool site, got all my meals into their "custom" inventory.

Actually, alot happened today. I feel alot better about continuing my quest for abs, with a few more calories in the tummy.

Just finished off a chicken breast w/ ff/ cheese sandwich....it was to die for !!! Breaded it and put 2 tb. of olive oil.....what can I say..........I'm ALIVE AGAIN !! :p

Gonna do about an hour of blading tonight. Tummy's full and I feel really good today. I think my body was shutting down from the lack of food.

Too much to write down on my meals today, but it ended up like this:

Carbs 238 g 41 %

Prot 206g 36 %

Fat 59G 23 %

Total Calories: 2351

Day eight is history !

8 down and 13 to go !!!

Brian

Quick update at 139 lbs.

That's it for me, gotta start putting on some mass.

Not sure of the plan yet, but will probably stay near my maintenance level for a few days while I sort things out.

139 !! I haven't been there in 20 years ! :D

Gonna go animal on the abs now, got the little glimpse of hope I needed.

Photos:

March 25th

April 23rd

May 20th

Decided today, I'm going to roller blade to work tomorrow...
26 miles.

My gym is right next door to work, so I can catch a shower there afterwards.

I figure about 3 hours for the trek.

Ha! Gotta go out and buy about 2 boxes of oatmeal today.

Figure it'll use 'bout 1300 cals.... gonna load up on oatmeal bring some bars with me, I should be fine.

No blading to work today, maybe next Friday.

Gotta get home early to let the A/C guy in.

NO AC in Florida, that's not good.

Yesterday, I did heavy flys to get in my pec work, since my tennis elbow has been preventing me from "pushing" exercises, like bench press. I also did abs again, and did 15 minutes on the elliptical.

Came home last night and didn't really even have an evening meal.
Got caught up in helping my son study for a final, and time just got away from me. I didn't even feel hungry. So, I had a small protein shake around 10:00 am, a few almonds, and called it a night.

Kinda sore this morning in the shoulders from Wednesdays lat pull down and cable row session. I'm rarely sore when I do those, but it's been a week since I really pushed myself like I did on Wednesday.

Seems like since I had that big calorie day (2350) on Tues ?, I don't seem to be craving food as much. It must have been building up....sometimes you just need to "reload", I guess.

I think my ab program is going well. I'm not getting super sore any more, and I'm past the point of thinking about a hernia (had one 20 yrs ago, so I'm always a little worried about working that area too hard)

I think they're strong enough now to keep up with my program.

Looking forward to a long blading session tomorrow and some rest on Sunday.

My meals yesterday:

7 am Oatmeal, w/ skim..................275

10:00 Turkey breast sandwich w/
lo carb seven grain bread (5g protein,
and only 8 carbs per slice)................310


Noon Workout

1:00 Protein shake w/ banana,
gatorade......................................375


3:00 Chicken breast w/ small pasta,
ff cheese......................................310


5:30 ff chips ................................100


7:00 p 2 slices turkey breast .............60


10:00 Protein shake w/ skim,
almonds.........................................31 0


Total............................................1 740

25 % p, 67 %, c 8 % f


Day 9 is History .


12 more to go !!

Wow! Many congrats on your progress! You truly live up to your name now :tu:

I myself am struggling to shed that last bit of fat to get my abs to show. Any advice to help a fellow ab seeker?

Once again, tremendous job on reaching your goal! :claphigh:

Wow! Many congrats on your progress! You truly live up to your name now :tu:

I myself am struggling to shed that last bit of fat to get my abs to show. Any advice to help a fellow ab seeker?

Once again, tremendous job on reaching your goal! :claphigh:

Thanks Bri ! It's been a wild ride.

I've been following your progress too. You went animal on that gut.

Nice job !

I've read enough of your posts to know you know what you're doing.

I guess my advice would be to not get discouraged. I too, went too low on calories for a while, and it screwed me up....my wife was tired of me, my kids, I lost mass, but no fat.

I tend to be a very impatient person, but I've learned that it's not something you can rush. I have alot more admiration for those guys and gals that are "ripped", as I now know what a scracfice it is to get there.

Looks like you're trimming up real well, and don't have much longer to go. Not sure how much your "deficit" is on a daily basis, but I'm trying not to go more than 400 below my maintenenca level. I'm getting better results, and I'm a happier guy.

At this point in the game, I think the game changes to one of cardio.

This is a new place for me, but that's where I'm gonna focus for the next month.

Hey, if I find that's not the right road, I'll adjust.

What else can you do ? :D

:gl:

Day 10

Wow! Another busy day. Went roller blading for about an hour today, came home, washed cars, mowed lawn, went swimming, did some gardening......I'm dead !

Kinda sore today from Friday's fly workout. Everything is kinda just falling into a nice groove at this point. I'm pretty comfortable being around 1700 -1800 cal.....no problem.

Tomorrow will be a slower day....hopefully

Meals Today:

Oatmeal .........................250

Protein Shake ..................300

nuts................................160

ff hot dog w/ lo carb bread.. 100

protein shake.....................150

Salmon 9 oz w/ broccoli.......503

2 slices ff cheese.................50

Pretzels ............................110

Healthy choice ff fudge pop....90


Total............................1713

Day 10 is history

10 down and 11 to go !!

Day 11

Not much to say today.

Worked around the house, swam a few times and bladed for about 45 minutes today. Tomorrow is legs day, so I figure I deserved a break today.

Not really changing in the weight department.....though I THINK I'm starting to see some added definition in my ribs / abs area....we'll see in the next week.

It's been getting easier to be around 1700 cals each day, which is a relief.

Meals today:

SPecial K w/ skim................150

1/2 slice bread w/ PB............140

Protein shake......................200

Nuts.................................170

ff hot dog w/ 1 slice bread.....110

1 1/2 portion low fat chimichanga...
home made. w/. ff cheese.....410

protein shake w/ skim............250

Pretzels..............................110

almonds..............................170

Total.....................................1710

Day 11 is history

10 to go !!!

Day 12

Did Abs & Chest today. Should have been legs, but I wasn't into it :(

Got up early this morning and bladed for an hour. Then did an hour and
fifteen at the gym, including 40 minutes on the elliptical.

I was going to blade again tonight, but I'm toast.

I think I'm going to crash early tonight and see how I feel tomorrow.

Man, I was hungry today. I bought a ton of my favorite roasted almonds that were on sale. I like to have a few handfuls during the day to get in some good fats, but they blow my whole calorie allotment, without really filling me up. I think I've got to limit the nuts for a while.

My meals today:

Oatmeal. w/ skim......................250

Nuts........................................170

workout....

Protein shake............................200

7 oz salmon w/ salad..................400

ff chips......................................75

Chimichonga (home made) ..........275

2 pcs toast (lo card bread).........120

Protein shake w/ almonds.............220

Total: 1710

Day 12 is History

12 down and 9 to go !! :claplow:

EDIT : The 2 pieces of toast were because I was gonna eat a cow if I didn't get something in my stomach...pronto ...lol

Day 13

Man, I wish I had a picture of me leaving down the steps of the gym today. Two words....LEGS DAY. 'nuff said.

Been slacking off on the leg routine, so I really went for it today. That really takes all I can muster to finish a decent 8 sets of 8, on 3 different leg machines....also did hams too.

I've got to try to do legs twice a week.

I'm going to really try to live up to that. They should respond well, as I am the king of toothpick legs :D

Also, did a SLOWER treadmill today.....trying to keep MHR at 70 % ...
which is 123 ...sounds kinda wimpy, but after doing some research, I think that's where I'm going to stay for a while. Besides, to can read the newspaper while I walk. :d_biggrin

Will log on later to fill in my meals.....gonna try some zig-zagging....and after a few days of more cals, I'm ready to go a few days in the 1300-1400 range... so far so good today.

Meals for the Day

Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Pretzels - Costco serving 100 1 23 3
Salmon 5ozl 255 11 0 35
Banana serving 27 0 6 0
Gatorade cup 45 0 11 0
Chimichanga serving 413 7 56 35
Protein Shake w/ Banana serving 312 2 39 34


Total 1296

Day 15

Good workout day

Ate clean, but plenty

TOtal today: 2355

Think I'm going to stay around maintenance, maybe a little more for a little while. I got a taste of food, and it tastes good. I think I needed a break. So, as long as I always eat clean and do my workouts, I'm gonna eat for a few weeks.

I'm gonna bring the cardio down to 2-3 times per week,....low level stuff.

Gotta go...

Day 16

Took a vacation day from work...did lots of yardwork, went to the gym.

Worked abs, pecs, back..that's a weird combo, but those were the only groups that weren't already sore.

Don't think I'll be ready to do legs again on Monday. My legs are still toast.

Anyway, think I'll keep my cals around maintenance. Might go higher, like today, if I have a really good workout.

Went blading for an hour tonight. Got a few more recruits from the neighborhood. We were really cooking tonight.

Meals today...(holy cow on the protein...I wasn't even trying)

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 255 0 51 20
Peanuts, Honey roasted ozlbgramkg 160 13 7 7
Pasta - 100 cal portion serving 140 1 32 1
Turkey ground 4oz serving 320 14 0 46
ff cheese serving 50 0 2 10
Tomato sauce 133 1 27 0
Protein Shake w/ Banana serving 655 3 82 71
Salmon ozlbgramkg 255 11 0 35
Protein Shake w/ Banana serving 406 2 51 44
Cashews - dollar store serving 170 13 8 6

Totals 2544 59f 259c 241p

Had my first official cheat meal since Feb 16th !!!

Had some cheese and crackers, 3 beers and some chicken sausage at my neighbor's house. Was feeling a little guilty, so I had to run home and get my no cal dressing to put on the salad they served ...lol

Had a few servings of almonds too. Figure I blew about 1500 cals on cocktail hour and dinner.... SO WHAT !?

Total for the day (Saturday) 2480

Got up this morning, and I was 138 lbs !!!

Probably a bit dehydrated from the brews ? Who knows.

Did a lot of physcial work around the house today. Gonna aim for <2000 cals for today.

I'll stop by the gym today for a bi / tricep workout and I'll go blading tonight when it cools down....It's 92 today....getting a nice tan outside, though.

Later.

Had a good day today...

Did a lot of blading today 3+ hours in 92 degree heat. Got a nice tan today.

I worked by biceps SO , SO, SO hard yesterday, I was sure I'd be toast today, but no soreness....yet.

We'll see how tomorrow goes.

Back to work tomorrow :(


My meals today:

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 120 1 16 10
Gatorade serving 45 0 11
Protein Shake w/ Banana serving 203 1 25 22
Pretzels - sour dough serving 110 1 23 3
Pasta - 100 cal portion serving 100 1 23 1
Turkey ground 4oz serving 320 14 0 46
ff cheese serving 50 0 2 10
Spaghetti Sauce serving 45 1 8 1
Pizza p Homemade w/ soy ff cheese serving 500 7 24 82
Protein Shake w/ Banana serving 312 2 39 34

Totals 1805 27f 171c 209p

Hi Abguy!

Tried to send you a private mess but it would not go through. Said you have to clean your private messages. Well anyway.

Talked to some friends and it seems like we are going to be three guys that come over to South Beach i august. Probably week two on the 6th or the 7th. Could you help us out with maybe giving me a line on some cheap central located hotel thats located closely to the beach and the party packing! :) Would be very appriciated. :)

Worked forearms (haven't done them in months, obliques, and triceps today. 40 minutes.

Not much else . No blading tonight...thunderstorm.

Helped a friend out tonight, they offered me a beer....
what was I gonna do, be rude ??


Food Name Servings Serving Size Cals Fat Carb Prot

Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Apple, raw serving 80 0 19 0
Pretzels - sour dough serving 275 3 58 8
Protein Shake w/ Banana serving 374 2 47 41
Gatorade serving 45 0 11 0
Boca Burger serving 210 2 24 24
Chili ff serving 230 2 22 30
ff cheese serving 50 0 2 10
Salad, large, w/ no cheese serving 40 0 11 0
Pork serving 222 8 0 34
Peanuts, Honey roasted serving 160 13 7 7
Beer, ultra light serving 90 0 16 5


Totals 1921 36f 224c 169 p

Have missed this journal, just got round to checking it out today.

Man, you were on some seriously LOW calories. No way you should have been sub 1600-1700 for cutting !!!

John may have said he wished he'd gone all out on the cut before bulking, but he also said he wishes hed done more to maintain the muscle he had before the weight loss... Psychology tells us that the more you cut calories, the more fat you'll loose. Makes sense, but it just aint gonna happen like that. Its like spot buring fat, makes sense, but it just dont work.

Never let me catch you at sub 1700 again !!! ;)

Seems like now your happier, makign better progress and enjoying working out again. Most people i know that hate working out, hate it because they are too calorie restricted and so dont have the energy they need to workout. Makes it harder then it needs to be. Remember, your body cant get all its energy from stored fat. Only a deficit of about 20% is needed to cut. Thats about the deficit that your body can make up with stored fat cals. More then that, and your body will just go elsewhere for energy. Ie muscle.

Also, i notice over the last few days your cals have started creeping up. They are NOT too high YET, but its just a pattern i noticed. Just dont want you to let your mind trick you by creeping up the food slowly, so it "Doesnt count". Been there, done that. Im not saying drop your cals, they are fine, just saying keep an eye on the trends mate. A few extra beers, then cheat meals, then..... all starts to add up. Nothign wrong with a few beers etc, just make sure your in control :nod:

Dont over work the abs too much. Its another one of those things that makes sense but aint true. More situps = bigger abs. Nope. While i dont agree that they should only be worked once a week, i think every session is overkill and wont make a positive difference. As my signature says, its stimulation, recuperation and adaptation. You stimulate the muscles, then rest them, then they adapt. Your muscles dont grow in the gym, they grow when they are resting and rebuilding. So give your abs time to heal and watch them grow. 2wice a week abs, max.

All that said, you look ace. Your progress is amazing and you sure dont look ur age !!! Im only chipping in some advice and opinions, as few people have commented on this journal. Take it or leave it, i wont mind which. ;) Seriously, you should be a proud guy of what u have achieved. With your new cal level and motivation to match, keep eating clean, keeping around 1900-2000 and keep on the weights and you'll bulk while keeping low BF.

Well done and thanks for charting your progress. Very interesting journal. :claplow:

Reno-

Thanks for your comments.

I'm no longer in that sub-1700 range, but I'm also a pretty light guy.

My sub-1700 at 140 lbs is a lot more liberal than John's 1300 cal days when he was 180 lbs.

Still, it might have cost me some muscle. Or, now that the fat is gone, maybe I never had any muscle under the fat ?? Who knows.

Either way, the worst of it is over. It's a slooooow bulk from here, and hopefully I'll by 155-ish w/ 9% bf in the next 6 months. That's where I'd like to be. :tu:


PS - I'm only doing abs every 4 days....I couldn't handle any more often than that.

Pecs, Pecs,Pecs............

Did 'em til I couldn't lift my arms today :D

Did a 1/2 hour blading session tonight. That's all.

It's getting harder to eat clean and take in 2500 cals.

It's a lot of work !!!

I think I may have to beef up breakfast, cause I eat all day long.

Meals today:

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim serving 242 0 53 11
Peanuts, Honey roasted 480 39 21 21
Apple, raw cup, 80 0 20 0
Tuna serving 163 3 0 34
Chicken Breast - 8 oz serving 200 6 0 45
Soup - Progresso chicken serving 180 2 18 24
Protein Shake serving 312 2 39 34
Pretzels - sour dough serving 110 1 23 3
Turkey, fat free sliced serving 100 0 0 20
Bread, whole wheat lo carb serving 120 1 16 10
Protein Shake w/ Banana serving 312 2 39 34
Peanuts 160 13 7 7

Totals 2384 68f (25%) 223c (34%) 246 p (41%)

Hey man I just wanted to say congratulations on the progress you have made..its seems like your really putting your all into keeping to your program and eating smart. keep it up and dont doubt that six pack just yet! :gl:

Zach

Busy day today.

Gonna be on the go 'til I crash tonight.

Anyway, gonna do legs tonight. No cardio today.

Pecs sore today.... :claplow:

Later

Meals today:

Protein Shake w/ Banana serving 936 5 117 102
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Special K w/ skim serving 242 0 53 11
Chili serving 414 3 40 54
Boca Burger serving 105 1 12 12
ff cheese serving 25 0 1 5
Peanuts, Honey roasted ozl 160 13 7 7
Tuna serving 163 3 0 34
Peanuts, Honey roasted ozlb 160 13 7 7
Pizza p Homemade w/ soy ff cheese s 500 7 24 82
Apple, raw not specified 80 0 19 0
Peanuts, Honey roasted oz 80 7 4 4

Totals 3010 58f 291c 327 p

Wow! Got hit with a flu bug.

Can't even get out of bed x2 days.

It's a barf fest at my house

Trying my all to keep something down.

The thought of eating is disgusting.

One thing's for sure, I'll either lose some more fat or lose some more mass in the next 2 days.

Maybe I'll be able to get back on track Monday. :mad:

U will loose weight if u have flu. However, its really easy to put it back on as soon as ur better. Trust me. I dont know the science behind it, but my friend was ill and lost nearly 10lbs !!! (Probably more ill then you though). After 3 weeks of feeling better, they had put it all back on again.

Get well soon pal. :)

Ahhhhhh!! I'm human again !!

Wow! that flu was something...

Anyway, got back to the gym today.

Did some flys, worked the triceps, and did abs.

I don't know the name of the machine I use at the gym for abs, but I'm really going up in weight quickly.

I started at the 75 lb setting and now I can do the same # of reps with a 135 lb weight. I'm impressed :D

Haven't been doing much as far as gaining weight, but I guess it's only been a week and I was sick for part of it.

Did some light cardio today too. I know I shouldn't because I'm finding it hard enough to eat in excess, but it gets addicting after a while.

I'm sure some quick low impact sessions can't do any harm.

My meals today (not necessarily in that order, and the amounts are TOTALS for the day., i.e. I don't drink 3 shakes at one sitting ) :p

Meals:

Food Name Servings Serving Size Cals Fat Carb Prot
Oatmeal w skim 190 1 38 7
Mexican beans,rice, chicken thig 371 12 39 14
Protein Shake w/ Bananaserving 998 5 125 109
Cashews - dollar store serving 170 13 8 6
Round steak oz mkg 305 13 0 43
Won Ton Soup literfl ozcuppi 413 11 51 30
Apple, raw sliceQuantity not 80 0 19 0


Totals 2527 55f 279c 209 p

Today was a crazy day at work. Couldn't get away to work out.

I'll try to do an extra tough workout tomorrow.

Funny, I felt like I was trying too hard to eat today. Really wasn't
into it. Then, tonight, my appetite came back really hard.

I'm glad, didn't think I was going to get my cals up high enough.



Meals Today:

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim serving 330 0 72 15
Peanut butter - 1 slice worth serving 170 13 0 10
Bread, whole wheat lo carb serving 60 1 8 5
Soup - Progresso chicken noodle serving 360 4 36 48
Protein Shake w/ Banana serving 874 4 109 95
Peanuts, Honey roasted ozl 480 39 21 21
Salmon ozlbgramkg 357 16 0 49
Broccoli literfl 44 1 8 5
ff cheese serving 50 0 2 10
Chips - Olive Oil serving 140 7 16 2

Totals 2865 84 272 260

Another crazy day at work, so I had to work out at home afterwards.

Worked on biceps, bench press and some shrugs.

Haven't logged everything into fitday today, but I'd say I'm around

2200 cals today.

Either I'm start to build some lower ab muscles below the waist line, or I may have a hernia (again!)

I think it might be muscle at this point, but it's worrying me. Had one in '84 and the "bump" is right next to the scar from the old one.

We'll see, I'm getting a physical for work on Friday, and I'll have the doc check it out. That would be a bummer if it was...

Oh, the wife says I'm getting "boobies" :D

No work out yesterday....

Man, I'm getting lazy.

Again, with a busy day at work, I didn't get out to work out.

It's been really hard to keep my calories up.

Haven't had much desire to eat, and I think I'm getting tired of preparing all of my meals.

If you eat clean, you'd be surprised how much you have to eat to get to 2500 cals in a day.

I tried yesterday, but I just didn't feel like eating...Total for yesterday was only 1760.

Then again, I had some no-no food this week and I haven't suffered at all weight-wise.

I've got to come up with some inventive ways to get my cals in, because it seems like such a waste to work out, if I can't build any muscle because I'm not taking in enough calories.

Only about 2 weeks until I have to post a progress pic, so I better get my a-- in gear.

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 120 1 16 10
Peanut butter - 1 slice worth serving 298 23 0 18
Pasta - 100 cal portion serving 300 3 69 3
Turkey ground 4oz serving 400 18 0 58
Spaghetti Sauce serving 135 2 24 3
Protein Shake w/ Banana serving 250 1 31 27
ff cheese serving 100 0 4 20
Beer serving 160 0 28 0
Totals 1762 47f(25%) 172c(41%) 138p (34%)

Busy day today...no workout.

Food Name Servings Serving Size Cals Fat Carb Prot

Bread, whole wheat lo carb serving 120 1 16 10
Peanut butter - 1 slice worth serving 170 13 0 10
Pasta - 100 cal portion serving 200 2 46 2
Turkey ground 4oz serving 320 14 0 46
Spaghetti Sauce serving 45 1 8 1
Chips - Olive Oil serving 560 28 64 8
Protein Shake w/ Banana serving 936 5 117 102
Ravioli serving 960 28 128 48

Totals 3311 91 379 227

Just a word of advice mate.

Your cals are going up and up, your workout frequency is going down and down.

Not a good combo.

Your slipping a bit. I realise ur saying ur busy. Its hard work, but were all busy.

Just my 2 cents. Take it as an unbiased outside view.

It's been a really hectic week and I haven't felt much like making food this weekend, so I ate whatever was around.

I didn't do too bad, but I did have about 3 bowls of sweetened cereal this weekend, and a whole ton of Chinese food, which can't be good.

Still, I needed to get that out of my system, and now that we did some food shopping over the weekend, I'm back on track for the week.

I have an annual physical coming up on Friday, so I want to eat as clean as possible this week before my labs.

Hope to have a good workout today.


The weekend went like this:

Saturday

Food Name Servings Serving Size Cals Fat Carb Prot
Cereal - sweetened serving 360 4 76 4
Salmon ozlbgramkg 255 11 0 35
Chow Mein serving 320 20 16 18
Fried Rice literfl ozcup 726 28 96 18
Won Ton Soup 2 serving 840 18 126 42
Bread, whole wheat lo carb serving 120 1 16 10
Turkey, Sliced serving 100 0 0 24

Totals 2721 81 330 151


Sunday

Food Name Servings Serving Size Cals Fat Carb Prot
Cereal - sweetened serving 720 8 152 8
Salmon ozlbgramkg 255 11 0 35
Chow Mein serving 640 39 32 36
Fried Rice 726 28 96 18
Won Ton Soup 2 serving 720 15 108 36
Chips - Olive Oil serving 560 28 64 8
Pretzels - sour dough serving 110 1 23 3

Totals 3731 130f 475c 144 p

It's been a really hectic week and I haven't felt much like making food this weekend, so I ate whatever was around.

I didn't do too bad, but I did have about 3 bowls of sweetened cereal this weekend, and a whole ton of Chinese food, which can't be good.

chinese food > * :drool:

Your slipping a bit.

No argument with that.

I'll be back, though. Just smellin' the roses for a bit.

Life's a journey, not a destination. :D

OK, today I got back to it.

Still, a hectic day, but I made time to get to the gym at lunch.

Abs, and chest (weird combo)..

Doing some blading tonight, 45 mins ....nice and slow cruise

Meals back in alignment too.....finished up the chinese food leftovers, now I'm back to healthier food. :D

Gotta drink more water......and finding it hard just to eat 1500 cals/ day.

What's up w/ that ??

My meals today:


Food Name Servings Serving Size Cals Fat Carb Prot

Chow Mein serving 160 10 8 9
Fried Rice 182 7 24 5
Peanut butter - 1 slice worth serving 85 7 0 5
Bread, whole wheat lo carb serving 60 1 8 5
Apple, raw not specified 80 0 19 0
almonds serving 160 13 0 7
Protein Shake w/ Banana serving 811 4 101 88
Boca Burger serving 105 1 12 12
ff cheese serving 25 0 1 5
Bread, whole wheat lo carb serving 120 1 16 10
Protein Shake w/ Banana serving 312 2 39 34

Totals 2100 45 228 180

Good workout today. Did back, shoulders and abs.

The abs workout was really good. I pushed hard.

I should have done legs today. I'll do 'em tomorrow.

That's always such a sweaty day, and I didn't have the time, had to get back to work.

I feel like I'm back on track now. My weight this morning was 145,
which has to be alot of water. I think I'm still paying for the Chinese food over the weekend. Gonna try to go low sodium and clean eating for the next few days before my weigh - in at the Dr. I don't know why, but I want to weigh-in around 140 -ish on Friday.
I think it's 'cause I know my chart said 165 lbs in December. lol.

Anyway, my meals today were pretty good:


Food Name Servings Serving Size Cals Fat Carb Prot

Bread, whole wheat lo carb serving 180 2 24 15
Won Ton Soup 2 serving 360 8 54 18
Protein Shake w/ Banana serving 842 4 105 92
Apple, raw cup,sli 80 0 19 0
almonds serving 320 26 0 14
White potato, drycup, granules, dry 80 0 18 2
Broccoli cp 44 1 8 5
Turkey, baked serving 300 4 0 50
Protein Shake w/ Banana serving 156 1 20 17

Totals 2362 45 248 215

Leg Day....

It sucked, what can I say.

I still have toothpicks....lol

Oh, well, some day.

Today's meals:

Food Name Servings Cals Fat Carb Prot
Bread, whole wheat lo carb serving 180 2 24 15
Protein Shake w/ Banana serving 1092 5 137 119
Pretzels - Costco serving 100 1 23 3
Peanuts, Honey roasted 320 26 14 14
Salmon ozlbgramkg 306 14 0 42
Tacos , healthy ff serving 534 7 60 58

Totals 2532 54f (19%) 258c (41%) 251p (40%)

Man, I've gotta get a better digital camera.....I can't take the same pic twice, so it's hard to compare.

Anyway, I've got 1 more week before my updating my monthly shot, but I'm posting it 'cause I'm itching to compare it to my others.

Doesn't seem like much of a difference, but I didn't take this one after a workout, like I normally do.

I might have to break down for that Fuji...

Anyway, as of June 16th...

Did bi / tri supersets today. I love that pumped feeling.

Whenever I feel like I'm not making progress, I do those and then take a peek in the mirror...........IT'S A MONSTER !!!!! :p

My legs are sore from yesterday, but not too bad.

Gonna start increasing cals...man that's hard to do for me. I'm full all the time !!

My best shot at added some calories is going to be breakfast, so I guess I'm gonna get back in the oatmeal, fruit and toast thing...

Meals Today:


Bread, whole wheat lo carb serving 120 1 16 10
Protein Shake w/ Banana serving 874 4 109 95
White potato, dry, powderdry 127 0 29 3
Turkey, baked serving 192 2 0 32
Chocolate Milk 1% serving 170 3 25 8
Bun - Whole Whea serving 150 3 25 6
Turkey Burger serving 140 7 0 19
ff cheese serving 50 0 2 10
almonds serving 320 26 0 14
Chicken Sausage serving 260 14 2 34
Spaghetti serving 300 2 63 5
Skim Milk serving 88 0 14 9
Olive Oil 1tbsp lit 120 14 0 0

Totals 2911 75f 285 c 245 p
24/41/35

Did back and lats today.

My legs are more today than they were yesterday....yowie.

I'm starting to get organized regarding my bulk. The hardest thing besdies actually eating 2900 cals a day is remembering to eat every 2 hours or so.

I feel a little over protective of my gut, since I worked so hard to get here. We'll see how long I last before I chicken out.

Anyway, my meals today were:

Food Name Servings Serving Size Cals Fat Carb Prot
Won Ton Soup 2 serving 360 8 54 18
Special K w/ skim milk serving 270 0 54 22
Chili ff serving 190 2 24 17
Chicken Breast - 8 oz serving 120 4 0 27
Protein Shake w/ Bana serving 936 5 117 102
Chocolate Milk 1% serving 459 7 68 22
almonds serving 160 13 0 7
Pizza Homemade serving 400 6 19 66
w/ soy ff cheese

Totals 2895 42 336 280

Wow....you're 140, eating 3k calories and at <10% body fat.
You must do monster cardio?

Wow....you're 140, eating 3k calories and at <10% body fat.
You must do monster cardio?

Guess I never posted it in the journal, but I quit the cardio last week, and am in a bulking mode.

My low was 139 and about 9.5 %...

I'm currently about 10 - 10.5 % and 142.

Looking to add 8 - 10 lbs in the next 8-10 weeks, then bring myself back down to about 9%......

Then I think I'll need a rest for a while. (Maintain) :D

Maintenance for me is about 2350 -2400.

2900 might be a little high for the bulk....I'm still experimenting. This bulking thing is new to me.

Got up this morning and weighed in.....146.

Wow! Even if some is water, I'm on my way !!

I'd love to be at 150 by July 4th weekend.

We'll see how it goes.

Now I'm motivated to eat and workout today. :tu:

OK, busy day around the house today.

Did biceps, forearms today (at home)

Heck, they're the only muscle groups that aren't sore today lol

I can't believe this, but I'm still sore from my Wed legs workout..

I checked some of my measurements. No real changes, except that I actually gained a 1/2 " on my waist. :( Any fat that I gain in my bulk is definitely headed there, that's just the way I am.

Gonna slow my bulk a little, the fat is freakin' me out a little.

Meals today:

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 240 0 48 19
Bread, whole wheat lo carb serving 120 1 16 10
Peanut butter - 1 slice worth serving 170 13 0 10
Protein Shake w/ Banana serving 811 4 101 88
Spaghetti serving 200 2 42 3
Chicken Sausage serving 260 14 2 34
ff cheese serving 50 0 2 10
almonds serving 160 13 0 7
Tacos , healthy ff serving 534 7 60 58
Chocolate Milk 1% serving 170 3 25 8

Totals 2715 56f 296c 248p

No workout today......just food :D

My meals today:
Food Name Servings Serving Size Cals Fat Carb Prot
Tacos , healthy ff serving 227 3 26 25
almonds serving 160 13 0 7
Special K w/ skim milk serving 248 0 50 20
Bread, whole wheat lo carb serving 168 1 22 14
Protein Shake w/ Banana serving 1217 6 152 133
Turkey, baked serving 360 5 0 60
White potato, dr , drycup, granules, dry 239 0 55 6
Broccoli cup 44 1 8 5
Pretzels - sour dough serving 110 1 23 3

Totals 2772 30 335 271

How in god's name did make a 1200 kilocalorie protein shake?

You'll find its 3 x 400cal shakes.

Total of all daily shakes combined. :)

How in god's name did make a 1200 kilocalorie protein shake?


Yup. Reno's right.

It's just the way Fitday accounts for it. It was 3 separate ones over the course of the day.

Did abs today, and arms supersets.....yikes!!!

Arms were shaking all afternoon at work!

Meals today:

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 180 2 24 15
Peanut butter - 1 slice wort serving 153 12 0 9
Peanuts, Honey roasted ozlbgrg 160 13 7 7
Protein Shake w/ Banana serving 874 4 109 95
Spaghetti w/ turkey meat serving 920 12 85 55
Chicken, back, with or without bone 198 14 0 17
Rice, brown, cooked, reg cup, dry, 322 3 67 7

Totals 2807 59 292 206

Bulking Month

Did abs, traps, and forearms today.

Probably an 8 out of 10 on the workout quality scale today :D

I've been pretty staedy the last 2-3 days at 145 lbs in the a.m.

Hoping to get to 150 as soon as I can, with the most muscle gain possible.

I'm giving my workouts an extra effort and really trying to eat clean,
and not take in too many calories.

5 lbs makes a BIG difference. I no longer look anorexic.

Starting tomorrow, will try to get the bulk of my protein in the first part of the day, and leave the fats and carbs for the evening meal.


My Meals Today:

Food Name Servings Serving Size Cals Fat Carb Prot
Apple, raw cup, slic pecified 80 0 19 0
Protein Shake w/ Banserving 936 5 117 102
Bread, whole wh serving 60 1 8 5
Peanut butter - 1 slicserving 170 13 0 10
Spaghetti w/ turkey merving 736 10 68 44
Special K w/ skim milk serving 255 0 51 20
Broccoli cup 44 1 8 5
Chicken, back, with or.Quant 339 24 0 29
Rice, brown, cooked, regular, 215 2 44 5


Totals 2835 54 315 221

Aghhhhh!!! It was leg day.

I think I'll just close this door in my office and die.....

Bye now.

I'm with you...leg days are tough!
Curious why you decided to move fats and carbs to evening? It was recommended to me to eat carbs earlier in the day since your metabolism is higher. I don't know if (1) your met. really is higher, or (2) if it were, whether or not you should eat carbs then, but curious why you switched this around.

Re: 5lbs. I'm back at the same weight I started at 7-8 weeks ago. Really dissapointed, but only myself (and my diet) to blame.

Have a great day.

Legs day today.....I figure I earned an extra 150 calories today. :D


Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 255 0 51 20
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 170 13 0 10
Protein Shake w/ Banana serving 936 5 117 102
Chicken Parm. w/ olive oil serving 800 60 10 55
Peanuts, Honey roasted ozlbgram 160 13 7 7
Tacos , healthy ff serving 534 7 60 58

Totals 2915 98f 253c 257p

That was a 9 out of 10 today....I really pushed.

Calves are really sore today, but thighs are hanging in there.

Thought they would be toast after last week's workout on them.

I'm finding that there's almost too much information / opinions there.
(the forums). It makes me unsure of myself, and I keep wanting to change my program or try this...or that....without really giving any one
thing a chance to prove itself.

I really need to come up with a sustainable, long term plan and stick to it, for better or for worse.

I'd really like to build SOME mass, and so I'm leaning toward bulking.

I just feel like I work too hard each day to be doing just to keep my metabolism up for cutting. If I'm going to wrk out, I want results.

Having said that, I'd also like to limit my fat gain during the same period ( yeah, doen't everyone)

Guess I just need to chew on it for a while. Don't know what I'm gonna end up doing.

MealsToday:

cream cheese serving 32 0 3 5
almonds serving 160 13 0 7
Bread sourdough serving 110 2 18 2
Protein Shake w/ Banana serving 936 5 117 102
Chicken Parm / olive oil serving 640 48 8 44
Curried Chicken Rice home serving 344 8 35 35
Jumbo Salad w/ veggies ff cheese
serving 130 1 24 8

Totals 2352 76 205 203

Ah!!! Friday at last

Today I did pecs and delts...and more pecs...


I was a good workout, but I felt a little sluggish...

Probably a 7 out of 10.

My joints knoe it's Friday. They need a break.

I actually ended up doing some drop sets, 'cause I was feeling weak, and didn't want to get injured.

Now, 4 houe late, I can feel that my shoulder joints are sore.

Good thing it's Friday. I usually do abs on the weekend and little, tiny mucle groups that I don't have time for during the week, so I don't expect anything to get worse, and most everything can heal over the weekend.

I'm a little lighter on the cals yesterday and today. I might do a slower bulk over the next week or so. Hope to do some reading up this weekend.


....and yeah, that's a beer you see in the menu today. It's Friday, I deserve it !! :D


Meals today:

Food Name Servings Serving Size Cals Fat Carb Prot
almonds serving 160 13 0 7
Basmati Rice serving 340 2 84 0
Protein Shake w/ Banana serving 936 5 117 102
Chicken Thigh - small serving 240 9 0 40
Pizza p Homemade w/ soy serving 500 7 24 82
Beer serving 160 0 28 0

Totals 2336 36 253 231

Bad commute home tonight. Had to go in the garage and vent.

Bench presses are great for that.

Wow!! that garage was hot !!

Nothing but rest today.

MEals:

Special K w/ skim milk serving 255 0 51 20
Apple, raw sliceQuantity not specified 24 0 6 0
Bread sourdough serving 110 2 18 2
Turkey, fat free sliced serving 75 0 0 15
Protein Shake w/ Banana serving 780 4 98 85
Flank Steak ozlbgramkg 384 21 0 45
Pretzels - sour dough serving 55 1 12 2
almonds serving 80 7 0 4
Basmati Rice serving 513 3 108 11


Totals 2276 36 292 183

Another rest day.....

Thought I'd go a little lower today, just to keep the
chubs away.



Food Name Servings Serving Size Cals Fat Carb Prot
Flank Steak ozlbgramkg 256 14 0 30
Special K w/ skim milk serving 255 0 51 20
Basmati Rice serving 410 2 86 8
Protein Shake w/ Banana serving 312 2 39 34
Salmon ozlbgramkg 510 23 0 70
Jumbo Saladw/ vegff cheeserving 130 1 24 8

Totals 1873 41 200 171

Check back a few days ago, last fridays entry, you have a pizza on there thats low fat and very high protien !!!!

Can u enlighten me please, as i love pizza and would love to know your 500cal high protien low fat recipe !!! :drool: :drool: :drool:

No workout today. Too busy at work.

Just as well, my joints feel like they needed an extra day.

I'll try to get some abs in tonight....maybe.

Actually, I prefer to do them at the gym, weighted.

I'm a little light on the kcals today, in light of the missing workout.


Meals today:

Bread, whole wheat lo carb serving 144 1 19 12
Protein Shake w/ Banana serving 624 3 78 68
Chili serving 190 2 24 17
Chicken Parm. Home style w/ olive oil serving 800 60 10 55
Pizza p Homemade w/ soy ff cheese serving 500 7 24 82

Totals 2258 73 155 234

Hey,

Can u clear your inbox, as my PM's wont go through. :)

No workout today...too much work.

Went to the East Indian buffet today.

It's the first time I've had food that I didn't personally prepare, in about 4 months.

I had about 1200 cals, must have been about 4 cupa of basmati rice and curried chicken. It was awesome, what can I say.

Anyway, just had a little fish tonight to keep my meals in line.

Legs tomorrow. It's just as well. My elbow is still bothering me.

Might have to get a shot for this tendonitis, 'cause a few days off isn't enough to heal it.

Meals Today:
Special K w/ skim milk serving 255 0 51 20
Protein Shake w/ Banana serving 312 2 39 34
Chicken Thigh - small serving 480 18 0 80
Basmati Rice serving 820 4 173 17
Salmon ozlbgramkg 153 7 0 21


Totals 2020 30 263 172

Not a very good diet day...

Was burned out on "healthy food" . Had a whole tray of bagel bites last night. :D

Wouldn't have been so bad, but I didn't work out yesterday, and I really didn't get my protein in, either.

Gonna do legs and abs today....for sure. Work can wait.




Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 143 0 29 11
Protein Shake w/ Banana serving 312 2 39 34
Chili serving 152 1 19 14
Chicken Parm. Home style w/ olive oil serving 640 48 8 44
Pizza bites serving 855 45 99 9
Chips - Olive Oil serving 280 14 32 4
Pretzels - sour dough serving 330 3 69 9
Totals 2712 113 295 125

Did Legs and Abs today. I was surprised, I could lift a little more today, after having been off for 5 days. Maybe I needed that. I don't feel as wobbly afterwards, as I did last week.

I was getting burned out. Maybe 5 days a week is too much....I'm not sure.

It's just that this body needs soooo much work.

We'll see. I usually like going to the gym. Maybe I'll go every day, but keep it down to 1/2 hour.

Good leg and abs day.

Off work for a 4 day weekend.

May do some cardio / rollerblading....but no weights this weekend

Just gonna chill :cool: :D


Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 150 0 30 12
almonds serving 80 7 0 4
Protein Shake w/ Banana serving 624 3 78 68
Pretzels - sour dough serving 110 1 23 3
Flank Steak ozlbgramkg 256 14 0 30
Basmati Rice serving 410 2 86 8
Won Ton Soup 2 serving 960 20 144 48
Chips - Olive Oil serving 140 7 16 2


Totals 2730 54 377 175

DIdn't post anything over the weekend.

I ate like a pig at a party on Sunday. I'm starting to creep up in weight and daily caloric intake, so I'm going to try to be extra good this week.

I'm going to take some recent advice and cut my workout routine to 3 X week. Mon, Wed, Fri. Been noticing some fatigue and loss of strength, plus my shoulder is on the blink.

I'm not really doing the bulking thing, well not really consistently. I don't really like the weight gain look. I'm up to 148 lbs, I think that's enough for now. If I can manage a very slow cut over the next 4-6 weeks, I'll be happy.

This week, due to the concerns with my shoulder, I'm going to focus on other muscle groups. I think I'll do abs, legs, calves, traps and forearms this week, and give the upper body a break. I don't think the shoulder thing is serious, but I better play it safe.

It was great eating like a pig this weekend. I did stay away from the dips and sweets, but I did have a fair amount of cheesy things. I don't care if it was a 4000 calorie day, it was worth it !

Aiming for 1900-2000 / day this week. May do cardio on Tues / Thurs..depends.

EDIT: Oppps ! thought it was Monday, since we had the 5th off.

Today should have been an off day..

Did abs and triceps today. Stayed away from upper body/shoulder group, but didn't have enough time to do legs, will do 'em tomorrow.

Starting to get back on track re: calories.....I was starting to stray.

Food Name Servings Serving Size Cals Fat Carb Prot
Banana, apple, raw fruitQuantity not specified 87 0 22 1
Pretzels - sour dough serving 110 1 23 3
Salmon ozlbgramkg 357 16 0 49
Protein Shake w/ Banana serving 702 3 88 77
Chicken Breast - 8 oz serving 200 6 0 45
White potato, dry, cup, , dry 207 0 48 5
Corn, yellow, canned, cupQuantity not specified 95 3 19 2

Totals 1758 30f 199c 182p

Did cardio today. Will start my weightlifting 3x / week startingg with the fresh week on the 12th.

Good diet today.

Food Name Servings Serving Size Cals Fat Carb Prot

Banana, apple, raw fruitQuantity not specified 67 0 17 1
Pretzels - sour dough serving 275 3 58 8
Protein Shake w/ Banana serving 718 3 90 78
Chicken Breast - 8 oz serving 160 5 0 36
White potato, cup, flakes, drycup, granules, dry 159 0 37 4
Tacos , healthy ff serving 668 9 75 73

Totals 2047 20f 276c 199p

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 150 0 30 12
Chicken Parm. Home style w/ olive oil serving 560 42 7 39
Chili serving 190 2 24 17
Pretzels - sour dough serving 275 3 58 8
Hi Protein Ravioli w/ soy...ff cheese serving 654 18 72 51
Protein Shake w/ Banana serving 234 1 29 26

Totals 2063 65 220 152

I'm afraid that I've really toasted my rotator.

It still hurts, so I haven't been doing any shoulder excercises or presses.

I'm going to make a Dr appt on Monday. Damn !!! I can't believe that
I did it. I'm sure it's not gonna be good news, but trying to stay postive until I find out.

Guess it's time to work on the toothpick legs ...lol...actually, not funny....lol. :p

Good abs and triceps / biceps today.

After about 3 weeks of eating whatever, I'm back on track. Been getting my protein in and eating clean for about 9 days now, so I'd say I'm BACK !!! (OK, not including JUly 4th - But I don't usually have a weekly cheat meal, so I'm giving myself that one :D )

Meals today:

Protein Shake w/ Banana serving 936 5 117 102
Special K w/ skim milk serving 150 0 30 12
Chicken Breast - 8 oz serving 220 7 0 50
Chili serving 190 2 24 17
Chicken Breast - 8 oz serving 200 6 0 45
White potato, dry, powdered, 159 0 37 4
Apple, raw cup, NQuantity not specified 74 0 19 0

Totals 1929 19 227 229

Thought I'd throw some back / lat shots up.

These were both taken the same day. Looks like I gained 20 lbs in the second. lol.

No workout today. Slept on my shoulder in a weird way, and it's killing me all day.

Gonna have to lay off the upper body for a bit. Have a Dr. appt for next Tues.



Food Name Servings Serving Size Cals Fat Carb Prot
Sub - w/ cheese serving 487 24 42 28
Sub - w/ cheese serving 487 24 42 28
Protein Shake w/ Banana serving 312 2 39 34
lo fat egg roll serving 220 4 20 20
Basmati Rice serving 205 1 43 4
Chow Mein w chicken serving 311 7 50 12
Beer serving 320 0 56 0


Totals 2342 62 292 126

Legs, Legs, Legs...

Pretty good leg day. Felt like my endurance was up a bit.

Shoulder is really crappy. Not sure this is going to turn out very good.

Oh, well, sounds like a good reason to do a moderate cut and bulk up legs while I wait it out.


Meals today:

Food Name Servings Serving Size Cals Fat Carb Prot
Banana serving 112 1 26 1
Boca Burger serving 53 1 6 6
Protein Shake w/ Banana serving 624 3 78 68
Tacos , healthy ff serving 534 7 60 58
Chips - Olive Oil serving 280 14 32 4
Protein Shake w/ Banana serving 312 2 39 34

Totals 1915 27f 241c 171 p

No weights today. Just some cardio.

Down in weight to 143 this morning.

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Chili fat free serving 190 2 24 17
Chicken Breast - 8 oz serving 200 6 0 45
Apple, raw cup,-1/2" d specified 80 0 19 0
Protein Shake w/ Banana serving 312 2 39 34
Chimichanga serving 825 14 111 69


Totals 1752 30 201 175

Will do some cardio tonight.

Legs are really sore from Tuesday.

Shoulder feels a little better. Gonna continue to work other groups until it heals and / or the Dr says it's OK.

Food Name Servings Serving Size Cals Fat Carb Prot
Chocolate Milk 1% serving 170 3 25 8
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice wort serving 85 7 0 5
almonds serving 48 4 0 2
Chicken Breast - 8 oz serving 120 4 0 27
Chili serving 190 2 24 17
Pretzels - Costco serving 100 1 23 3
Protein Shake w/ skim / choc milk 500 5 56 76
Curried Chicken and Rice home made serving 344 8 35 35

Totals 1617 32f 171c 178p

Abs, Triceps and back today.

In an out in 30 minutes :D

Bread, whole wheat lo carb serving 180 2 24 15
Peanut butter - 1 slice worth serving 85 7 0 5
Protein Shake w/ Banana serving 998 5 125 109
Pretzels - Costco serving 100 1 23 3
Tuna serving 163 3 0 34
Turkey, Sliced serving 150 0 0 36
Beef, roast, not specified 264 11 0 38

Totals 1940 27f 172c 239 p

Throwing some of my latest shots up for comparison.

Good bliques shot in one, back shot, another (uhh !) abs shot, bicep, and whatever....

More...........

No workouts this weekend. I stayed pretty busy working on my mom's house this weekend.

It was hard to eat right, but I tried.

X rays didn't show anything on my shoulder. We're goning to give it 2 more weeks, if it isn't better, we'll go for an MRI.

Actually, it's better this past week. I haven't used it in any excercises for over 2 weeks now.


Saturday

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 300 0 60 24
Chicken Breast - 8 oz serving 200 6 0 45
Bread sourdough serving 110 2 18 2
Chips - Olive Oil serving 140 7 16 2
Beer serving 320 0 56 0
Won Ton Soup 2 serving 768 16 115 38
Beef, roast, roasted, lean specified 132 6 0 19
Bread sourdough serving 110 2 18 2
Cheese, Swiss cup, dicedt specified 198 14 2 15


Totals 2279 52 285 147


Sunday

Food Name Servings Serving Size Cals Fat Carb Prot

Special K w/ skim milk serving 150 0 30 12
Chicken Breast - 8 oz serving 200 6 0 45
Bread sourdough serving 110 2 18 2
Won Ton Soup 2 serving 480 10 72 24
Beer serving 320 0 56 0
Protein Shake w/ Banana serving 312 2 39 34
cheese mozarella fat free serving 45 0 2 8
Chocolate Milk 1% serving 170 3 25 8


Totals 1787 22 242 133

Hey, ABGuy -- looking very lean and fit! I wish I could get my back that wide! I'm glad there are other people in my age range posting on here.

Looking great, including obliques in that last pic.
I must have missed the shoulder injury post. We should start a club :)

Dang it. Forgot my gym bag today. No workout today.



Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 300 0 60 24
Won Ton Soup literfl 110 3 14 8
Protein Shake w/ Bananaserving 312 2 39 34
Pretzels - Costco serving 100 1 23 3
Basmati Rice serving 205 1 43 4
Chicken Thigh - small serving 600 23 0 100


Totals 1627 28 179 173

Looking good! A real inspiration for all of us 40 year olds. Only wish I could look that good. Hope the shoulder gets better. I'm nursing a small cuff tear myself found on MRI. That's definitely your next step if you don't get better.

Well, I've got about 3 more weeks before I take a break for the summer.

I'd like to lose just 1 more % of bf by Aug 6th.

Today I did bi /tricep supersets........wow !!

What an awesome feeling...I thought my arms were going to explode.

I will be eating very strict these next 3 weeks, and I should get there.

Shoulder feels a little better, but I'm not going to push it. I'll wait another two weeks before doing any presses.

Legs, arms, abs.....that'll be my focus for the next bit.

Meals for Today...

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 300 0 60 24
Basmati Rice serving 205 1 43 4
Chicken Thigh - small serving 120 5 0 20
almonds serving 160 13 0 7
Chicken Breast - 8 oz serving 200 6 0 45
Protein Shake w/ Banana serving 468 2 59 51

Totals 1453 27 162 151

Got my physical back today.....

Something about my kidney function......and dehydration.

Guess I've got to pick up the water consumption with all the protein I'm taking in.

I guess I knew that, I just didn't follow through.

Word to the wise. :cool:

I know I shouldn't have...but I supersetted arms again today.

I can't help it. It feels soooo great.

OK, that's it for upper body this week....

Legs tomorrow.

P.S. - I think I'm happier doing a slow bulk. That rapid bulk thing wasn't working for me.

I still feel great from today's workout.

That's how they ALL should feel !! :D

Meals Today

Food Name Servings Serving Size Cals Fat Carb Prot

Special K w/ skim milk serving 300 0 60 24
Basmati Rice serving 205 1 43 4
Chicken Thigh - small serving 480 18 0 80
Egg, whole, boiled 90 6 1 7
Protein shake w/ water plain serving 122 1 1 30
almonds serving 80 7 0 4
ff cheese serving 100 0 4 20
Chicken Breast - 8 oz serving 200 6 0 45
Protein Shake w/ Banana serving 312 2 39 34


Totals 1889 40f 148c 248p

I can't believe I just did it, but I just went for my first tattoo removal session....a la laser treatment !!

I've been thinging about it for years....like 22 of them...

I went in today for a consultation...and the next thing I know, I'm saying "Let's do it !!".

I just got back from the Dr. It went really well. Took about 5 minutes.

Stung like a bitch, but I'm STOKED !!!!

The bummer is that I can't do any lifting this week.

So, I'm going to take today off, and do only cardio tomorrow and take it light through the weekend. Next week I can resume. I go back for a 2nd treatment in 6 weeks, same routine, and perhaps a 3rd treatment, but doubtful.

Since I've been working out, I've had a greater urge to take my shirt off in public, but the tattoo has made me self conscience, soooooo...

off witrh the shirt, and off with the tattoo.

Wow !! I feel sooo motivated to workout now.

WoooHooo !!! I've taken a first step today !

Gonna have to eat well these next few days, since I won't be working out.

I snapped a last pic of the tat. I'll post a before and after in a few days.

Nice going dude! It's funny how a little thing like a tattoo that your regret can change your whole outlook on life. I don't know what it cost but it sounds like it was well worth it. :tu:

Nice going dude! It's funny how a little thing like a tattoo that your regret can change your whole outlook on life. I don't know what it cost but it sounds like it was well worth it. :tu:

I'll be about $500 when I'm done, and I laid it down like I was buying a newspaper !! No prob.

If it makes ya happy, ya gotta do it ! Life's too short.

Can't wait 'til Monday to take a peek.

Meals today:

Food Name Servings Serving Size Cals Fat Carb Prot

Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Apple, raw in Quantity not specified 40 0 10 0
almonds serving 80 7 0 4
ff turkey, hamLean Beef san serving 337 8 28 36
Won Ton Soup literfl 69 2 8 5
Protein Shake w/ Banana s erving 312 2 39 34
Pretzels - Costco serving 50 0 12 2
Ahi Tuna serving 120 2 0 25
Broccoli 2 cups 88 1 16 9
ff cheese serving 100 0 4 20
Protein Shake w/ Banana serving 312 2 39 34

Totals 1653 29f 164c 178 p

Couldn't work out today because of my procedure, so I did cardio
1 hour ...

Meals for the day:

Had a going away party at work, with food. My favorite...homemade lasagne and meatballs. I knew about earlier this week so I've been saving calories since Wednesday !!.

Actually, I was surprised. It was great food, but I couldn't bring myself to gorge on it. I had 1 helping of each and walked away. I was proud of myself. :D


Food Name Servings Serving Size Cals Fat Carb Prot

Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Protein Shake w/ Banana serving 624 3 78 68
Vegetable lasagna (frozen meal) not specified 355 21 31 13
Meatballs not specified 236 16 0 21
Won Ton Soup liter 291 7 36 21
almonds serving 64 5 0 3
Chips - Olive Oil serving 140 7 16 2

Totals 1855 66f 169c 138p

Weekend was pretty uneventful. Couldn't really do any working out 'til Wednesday, so I just tried to eat clean. I did pretty good calorie-wise.

Had a coupla beers on Sun, that's about as bad as it got. :D

Saturday

Today's Foods

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 300 0 60 24
Protein Shake w/ Banana serving 312 2 39 34
Pizza p w/ soy ff cheese serving 500 7 35 72
Pretzels - Costco serving 100 1 23 3
Protein shake w/ water plain serving 122 1 1 30
Cashews - dollar store serving 85 7 4 3


Totals 1419 17f 162c 166p

Sunday

Food Name Servings Serving Size Cals Fat Carb Prot
Special K w/ skim milk serving 240 0 48 19
Pretzels - Costco serving 100 1 23 3
Chow Mein w chicken serving 684 15 110 26
Pretzels - Costco serving 100 1 23 3
Protein Shake w/ Banana serving 312 2 39 34
Beer serving 320 0 56 0

Totals 1756 18f 299c 86p

Nothing notable came up on the Dr.'s Xray.......WTF ?

Shoulder is better, but I'll have to wait another week to start using it.

We'll see. I may have to go back for an MRI if it doesn't improve.

Meals Today:


Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo cserving 60 1 8 5
Peanut butter - 1 slice serving 85 7 0 5
Chow Mein w chicken serving 871 20 140 34
Protein shake w/ water plainserving 122 1 1 30
Protein Shake w/ Banana serving 312 2 39 34


Totals 1450 29f 188c 108p

Hi Brian,

In your last set of photos what size jeans (waist) are they? Also what was your weight? Thanks.

Did an hour of cardio today.

Will start up my lifting program again tomorrow w/ legs....arrrrr!!!!

I wasn't trying, but check out the protein intake today.

It was a busy day at work and I forgot my lunch, so I had the 'ol
protein shakes at work backup plan, which added to high protein dinner.....242 g...wow ! better drink lots of water tonight.



Meals today:

Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Protein shake w/ water plain serving 366 3 3 90
Apple, raw 1/2 specified 40 0 10 0
almonds serving 160 13 0 7
Pretzels - Costco serving 200 1 46 6
Cheese, Mozzarella, 4 helpings cup, N 397 24 4 39
Chicken Breast - 8 oz serving 400 12 0 90

Totals 1708 60f 71c 242 p

I was 141 at this morning's weigh-in.

Yes! I'm on my way back to 9%...

Today is a big day. Gonna get back into the swing of things. The tattoo
removal thing put me back a week on working out, but somehow I feel my body needed it anyway. Everything was starting to creek and crack...lol. It was time to give the tendons (elbow) and ligaments a rest.

I think I'm starting to zero in on my own personal BMR, which is lower than I first thought. Seems like I've got to be around 1900-2000 for maintenance. Sounds low, but at around 1600-1700 cals a day (w/ daily cardio or weights) I'm starting to make progress again.

I wasted almost 6 weeks in my failed bulking attempt, and then subsequent cutting experiments. I think I now know how my body reacts to diet changes and ready to GO FOR IT !!

I really want to get some more definition in my abs, so I'm prepared to go to 138 if I have to....we'll see.

I thought I might have a slight hernia, and after my doc checking it out, he says that it probably is. He also said that there's no need for surgery right now...I don't get that, but whatever. I'm not even sure if I agree with him that it is a hernia. I think it might be a muscle that is getting toned, 'cause the "bump" is symetrical with my left side. I guess we'll see what happens.



Think I'm going to do a full body workout today to get started.

My meal Plan for today is around 1600...

Will post the actual later today.

Great workout today. Felt good to be back. I worked really hard at good form, and not over doing it.

Did abs and superset arms.....who waaa!!! plus 1 hour on the eliptical.

Going hard core for the next 2 weeks.

Guess I'm gonna see if John can beat me to 8 %.

Not gonna happen :p

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Protein shake w/ water plain serving 244 2 2 60
Chow Mein w chicken serving 358 8 58 14
Pretzels - Costco serving 100 1 23 3
Chow Mein w chicken serving 373 8 60 14
Protein Shake w/ Banana serving 312 2 39 34


Totals 1532 27 190 135

Thought I'd hijack my own journal for a shot of my tattoo after one laser treatment. It looked the same on Monday, but has since faded in color quite a bit. The Dr says after another treatment in about 6 weeks, it will be all but gone within 3 months.....Hurray !!!

Did back, biceps today.

60 minutes on the eliptical ( I used to hate that thing, now I like it)

Who waaa!!! Feels great. Shoulder hasn't given me any problem today.

It's all good.

I'm gettin' in a groove.....


Best day in a while.

Foods Today:

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Home made Chow Mein w chicken serving 435 7 60 30
Protein shake w/ water plain serving 122 1 1 30
Gatorade literfl oz 68 0 17 0
almonds serving 80 7 0 4
Pizza p Homemade w/ soy ff cheese serving 375 5 26 54
Low fat chips doritos serving 130 5 19 2
Protein shake w/ 1/2 banana serving 240 2 26 31


Totals 1595 33f 157c 161p

Terrific job, man. I'm working on the abs, but not having much results. Anyone have a slammin' ab routine? I'd appreciate it! :nod: :)

Another excellent day.

Did abs again, legs and 1 hour on the eliptical.

Down 31.5 " waist this morning. Gotts get another 1" in one week.

Think I can do it ?? I'm gonna try.... :nod:

Lots of protein lately...gotta up my fats at little and keep the water intake up.

I usually take off on the weekend, but I'm gonig to do cardio through the weekend.

Meals for the day:

Food Name Servings Serving Size Cals Fat Carb Prot
Bread, whole wheat lo carb serving 60 1 8 5
Peanut butter - 1 slice worth serving 85 7 0 5
Chicken Breast - 8 oz serving 400 12 0 90
Rice, brown cup, 215 2 44 5
Protein shake w/ water plain serving 244 2 2 60
Pretzels - Costco serving 50 0 12 2
Misc Veggies serving 50 0 12 0
Mozarella cheese 1 serving 344 24 0 32
Chicken and Broccoli Sausage serving 294 6 10 50

Totals 1742 53f 88c 248p

Worked on a project in the garage all day. Didn't get any time to do cardio....Tomorrow for sure.


Food Name Servings Serving Size

Cals Fat Carb Prot
Special K - Double serving + skim serving 300 2 60 11
Protein Shake w/ Banana serving 250 1 31 27
1/2 turkey sandwich serving 93 1 8 13
Low fat chips doritos serving 130 5 19 2
Pretzels - Costco serving 100 1 23 3
Protein shake w/ water plain serving 122 1 1 30
low fat burrito serving 630 9 66 78

Totals 1625 20F 208C 164 P

Well, I didn't get a chance to do any cardio today. I promised myself that I would, but it rained all day, plus I got carried away working on my woodworking project in the garage.

Anyway, I did great on my diet all weekend. I'll do a little extra cardio this week to make it up, but actually, I'm doing fanastic on my weight / bf this last week. I'm looking really good in the bf dept. Hope to post some new pics in the next 10 days.

Meals Today:

Food Name Servings Serving Size Cals Fat Carb Prot

Special K - Double serving + skim serving 150 1 30 5
Protein shake w/ water plain serving 366 3 3 90
Pretzels - Costco serving 100 1 23 3
low fat burrito serving 378 5 40 47
Low Fat burrito - ff