After a few months of hovering between 10-11% bf, I am making a conscious effort to diet/train hard and not stop until I reach my single digit goal, hopefully by the end of the summer. Hopefully this will keep my motivated and perhaps others as well.

5-11-04

Weight:176
Exercise:I just completed my 8th week of Max-OT last week and the 9th week is an off week from the gym(what am I going to do with my free time now?!) I am still going to work my abs at least other every day.

Diet

Had a close call yesterday. I asked my daughter what she wanted for dinner and she said pizza hut. Soooo tempting, but I made it through. Came pretty close to my goal macronutrient ratios, but felt like I didn't drink enough water.

Once again avoided the pizza cravings and managed to drink more water. I had a bit of a sweet tooth last night, so mandarin oranges did the trick.

Returned to the gym after my recovery week to continue Max-OT week 10.
Workout: Shoulders/Triceps
Standing Dumbell Press
Military Press
Side Lateral Raises
Lying Triceps Extension
Triceps Pulldown
Crunches
Vacuums

May 18,2004

Today was leg day and I didn't get much sleep last night, so I was dragging in the morning. I grabbed a snickers marathon bar to try and wake myself up before my workout. Don't know if it was mental or not, but it did the trick.

Workout:Max-OT Week 10 Legs

Standing Calf Raise
Seated Calf Raise
Squats
Deadlifts

Sorry to hijack your thread Jason, but I just wanted to say thanks for posting your before and after pics a while ago. Your results got me started on my Max-OT routine and I'm loving it.

Looks like you're back into the training and I bet I feels great after a week off. Good luck.

Sorry to hijack your thread Jason, but I just wanted to say thanks for posting your before and after pics a while ago. Your results got me started on my Max-OT routine and I'm loving it.

Looks like you're back into the training and I bet I feels great after a week off. Good luck.

No problem at all Craig! This forum definetly helps to get and stay motivated. Good luck with your routine and feel free to get with me if you have any question on it.

Jason

May 19, 2004

Workout:Max-OT week 10 Back/Abs

Lat Pulldown Wide Bar
Lat Pulldown V Bar
Bent Over Row
Straight Bar Cable Row
Crunches
Weighted Leg Lifts

I exceeded my caloric goal today a bit. My girlfriend came over and brought some food over to cook for dinner. At least it wasn't sweets or fried stuff, so I don't feel too bad about it.

May 20, 2004

Workout: Max-OT Chest/Traps
Incline Dumbbell Press
Flat Dumbbell Press
Decline Barbell Press
Dumbbell Shrugs

Diet:

I don't know much about the other stuff, but it looks like you're only getting about 6-7 hours of sleep per night. For someone so physically active, wouldn't it be better to get 8 hours?

I don't know much about the other stuff, but it looks like you're only getting about 6-7 hours of sleep per night. For someone so physically active, wouldn't it be better to get 8 hours?

Sleep is a very individual thing. My wife and I run on 6.5~7 hours of sleep per day. She's a gym-devotee; she trains for figure competitions and only sleeps that much. It does not affect us whatsoever in recovery, workout, motivation, etc... even on weekends, the max I'll sleep is 7.5~8 (the wife, on the other hand, will sleep 12 hours if I let her). Any more sleep than 7.5~8 and I feel like I'm hungover.

Excellent progress pictures. I keep meaning to put mine into a web page and get them uploaded. Perhaps this weekend if the time presents itself.

I don't know much about the other stuff, but it looks like you're only getting about 6-7 hours of sleep per night. For someone so physically active, wouldn't it be better to get 8 hours?

Believe me, I try to get at least 8 hours a night. If my journal ever shows less than that, it's usually the days that I get my 2 kids. They are 5 and 11 months, so it's hard to get good solid sleep. I have to plan it around them and usually take a nap when they do during the day.

jason

May 21, 2004

Well today sucked. It was a coworkers last day today, so there was a farewell get together after work. I originally planned not to drink, but that didn't last too long. I had 3 64oz glasses of Sam Adams and a pint. If this wasn't bad enough, I got hungry around 1am and decided that I just had to have McDonalds. I ordered the big mac meal with dr pepper and 2 cheeseburgers. This is one of the main reason why I am trying to limit drinking to every few months or so. Oh well, just gonna get back on it tomorrow.

jason

End of Max-OT week 10 pictures:

Starting today, Sunday May 23, I am going to try increasing my daily calories from around 1750 up to 2300 per day. This is what the Harris-Benedict formula recommends, so I am going to try it for a few weeks and see how it goes. I have been constantly thinking about eating since I set the 10xbody weight caloric limit, so hopefully this will curb that and allow me to go longer than 1 week straight without cheating.

Jason

I have been constantly thinking about eating since I set the 10xbody weight caloric limit, so hopefully this will curb that and allow me to go longer than 1 week straight without cheating.


It's funny you say that, this is something I was going to mention in my journal soon. Ever since I got deep into my dieting, eating is like always on my mind, hungry or not. I often watch the clock just waiting for my next meal to come because I want to eat. It also, like you said, causes me to cheat like every 1-2 weeks. I think the boost in calories will be a big help. I plan to go off my "diet" come June 1 and just eat healthier than I used to while continuing my fitness program.

:gl:

It's funny you say that, this is something I was going to mention in my journal soon. Ever since I got deep into my dieting, eating is like always on my mind, hungry or not. I often watch the clock just waiting for my next meal to come because I want to eat.
:gl:


Tell me about it, man. I've actually had dreams about my food spreadsheet,lol. I can say that I have felt full between meals today, almost had to force myself to eat at times. Hopefully I can get to the point like you where I don't have to be so careful. Only time will tell ;)

Jason

May 23,2004

Started my 2300 calorie per day experiment today. This definetely helped curb my hunger I was experiencing at 1700 per day. Almost felt like I had to force myself to eat at times.

Weight:175lbs

Workout:Abs

Crunches
Reverse Crunches
Vacuums

Diet:

10:00 AM Egg Beaters 1/2 cup 60 0 2 12
morningstar farms breakfast links 2 links 80 3 3 9
11:30 AM Lipton Green Tea 1 bag 0 0 0 0
1:00 PM Oatmeal 1 cup 300 6 54 10
1% Milk 1/2 cup 50 1.75 6 4
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
3:30 PM Olive Oil 1/2 tbsp 60 7 0 0
light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
7:00 PM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
8:30 PM Kraft Minute Brown Rice 1/2 cup 170 1.5 34 4
Chicken tenders 9 oz 250 4 0 60
Broccoli 4 cups 100 0 16 8
10:30 PM Turkey Patty 1 175 9 1 18
Natures Own sugar free wheat 2 slices 100 2 22 6
1% Milk 1/2 cup 50 1.75 6 4
Kashi GoLean 1 cup 140 1 30 13

Totals:
Calories-2335
Fats-43.5 (17%)
Carbs-268 (43%)
Protein-237.5 (41%)


Water-4 Liters
Sleep-7 Hours


Jason

May 24, 2004

Today was my dad's birthday and we were all supposed to get together for dinner. The place he picked was a mexican restaurant so I frantically checked there website to see what I could eat. I decided on a chicken taco salad without the sour cream,guacamole and shell. About 4 bites into it, my 11 month old son started crying because he was hungry. I forgot to pack him food, so I ended up having to leave early, which actually worked out okay because I didn't really want to eat the taco salad anyway,lol. I'm still digging the calorie increase, didn't even think twice about having birthday cake.

Weight:175

Workout:Max-OT week 11 Shoulders/Triceps/Abs

Standing Dumbbell Press
Military Press
Side Lateral Raises
Triceps Pushdown
Lying Triceps Extension
Crunches
Reverse Crunches
Vacuums

Diet:

8:30 AM Egg Beaters 1/2 cup 60 0 2 12
La Tortilla Whole Wheat Tortilla 2 100 4 22 10
Oscar Mayer Turkey Fat Free 2 slices 50 0 0 12
10:30 AM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Oatmeal 1/2 cup 150 3 27 5
12:25 PM Peeled Cucumber 1 medium 24 0 5 1
Kraft Fat Free Ranch Dressing 2 tbsp 50 0 11 0
Kraft Minute Brown Rice 1/2 cup 170 1.5 34 4
Gordon's Lemon Butter Grilled Fillets 2 fillets 200 6 2 35
3:15 PM Oatmeal 1 cup 300 6 54 10
Turkey Patty 1 175 9 1 18
Natures Own sugar free wheat 2 slices 100 2 22 6
5:20 PM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
7:30 PM Lettuce 2 cup 13 0 2 1
Chicken 1/2 cup 124 5 0 19
9:30 PM La Tortilla Whole Wheat Tortilla 2 100 4 22 10
Oscar Mayer Turkey Fat Free 4 slices 100 0 0 24
10:45 PM Peeled Cucumber 1 medium 24 0 5 1
Oscar Mayer Turkey Fat Free 1 slice 25 0 0 6
Fat Free Italian dressing 2 tbsp 20 0 4 0
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 1.5 45 19

Totals:
Calories-2325
Fats-48.5 (19%)
Carbs-276 (39%)
Protein-247 (42%)


Water-5 Liters
Sleep-8 Hours


Jason

May 25, 2004

My diet was a bit off today. my boss, bosses boss and bosses bosses boss flew in from corporate on a surprise visit, so I didn't get to get my mid afternoon meal in. Maybe it's for the best because once again my girlfriend came over to cook dinner and this time it was chicken breasts, snowpeas/carrots and brown rice. Unfortunately the chicken was marinated in sesame oil which was something like 140cal per tsp and 14g of fat. Luckily I stayed focused and politely passed on the strawberry shortcake for dessert. The food journal does not include the sesame oil, but I'm estimated I'm not too far off from my 2300 cal goal. I am going to starting documenting the weight and reps in my exercise journal, hopefully I will be able to see any progress that I am making. *Weights do not include the weight of the bar*

Weight:175
Workout: Max-OT week 11 Legs

Standing Calf Raise- 300lbsx6,300lbsx5
Seated Calf Raise- 340lbsx6,340lbsx6
Squats-160lbsx4,160lbsx4,160lbsx5,160lbsx4
Leg Press-320lbsx6
Deadlifts-200lbsx6,200lbsx6

Diet:

6:30 AM Egg Beaters 1/2 cup 60 0 2 12
Oatmeal 1/2 cup 150 3 27 5
8:45 AM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Apple 1 medium 80 0 21 0
10:30 AM Chicken tenders 9 oz 250 4 0 60
1:15 PM whole wheat rotini 2 cup 420 2 88 14
Boca Crumbles 1 cup 140 1 12 24

6:00 PM Oatmeal 1/2 cup 150 3 27 5
7:00 PM On's Whey Cookies&Cream Protein Shake 2 scoop 230 3 6 46
L-Glutamine 5 g 0 0 0 0
8:30 AM Chicken Breast 8 oz 200 3 0 48
Kraft Minute Brown Rice 1/2 cup 170 1.5 34 4
Snow Peas 1 cup 67 1 11 5
Carrots 1 cup 70 1 16 2


Totals:
Calories:2102
Fat:24(10%)
Carbs:247(43%)
Protein:248(47%)

Water:5.5 Liters
Sleep:6 hours(had the kids last night)


Jason

May 26, 2004

I am going to make a conscious effort to eat more fibrous vegetables. I still am feeling full from the calorie increase, but I've been noticing that I am mostly eating only one serving of veggies. We'll see how it goes.
Today at the gym, I guess I was half asleep and instead of doing Max-OT Back, I accidently did Max-OT Biceps. I didn't realize this until I finished my 2 sets of straight bar curls. I noticed that I was having somewhat of a hard time. I looked in my workout log and I had just done biceps on Friday. I decided to just finish the rest of the biceps workout and do the best I could, instead of switching to back. I did skip EZ curls because I went pretty heavy on the straight bar and dumbbell curls, and my biceps were shot by that point. I'm sure working them out only 5 days prior had something to do with it as well.

Weight:174
Workout:Max-OT week 11 Biceps/Abs

Straight Bar Curls-70lbsx5,70lbsx4
Hammer Curls-45lbs in each hand x4,45lbs in each hand x4
Crunches-30 reps,20 reps
Weighted Leg Lifts-25lbsx12,25lbsx15
Reverse Crunches-25 reps,25 reps
Vacuums,3 sets of 20 seconds

Diet:
8:15 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Smarties 4 rolls 100 0 25 0
10:30 AM morningstar farms breakfast links 4 links 160 6 6 18
2:00 PM Broiled Pork Chop 8 oz 367 17 0 50
Wild Rice 1 cup 166 1 35 7
Broccoli 1 cup 25 0 4 2
Whole Wheat Roll 2 rolls 150 3 29 5
3:50 PM Apple 1 medium 80 0 21 0
5:00 AM Chicken Breast 8 oz 200 3 0 48
Kraft Minute Brown Rice 1/4 cup 85 0.75 17 2
7:10 PM Oatmeal 1/2 cup 150 3 27 5
9:00 PM Gordon's Lemon Butter Grilled Fillets 2 fillets 200 6 2 35
9:45 PM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Spinach 1 can 105 0 14 7
La Tortilla Whole Wheat Tortilla 2 100 4 22 10

Totals:
Calories:2268
Fat:49.75(20%)
Carbs:235(38%)
Protein:240(42%)

Water:6 Liters
Sleep:7 hours


Jason

May 26, 2004

I am going to make a conscious effort to eat more fibrous vegetables. I still am feeling full from the calorie increase, but I've been noticing that I am mostly eating only one serving of veggies. We'll see how it goes.
Today at the gym, I guess I was half asleep and instead of doing Max-OT Back, I accidently did Max-OT Biceps. I didn't realize this until I finished my 2 sets of straight bar curls. I noticed that I was having somewhat of a hard time. I looked in my workout log and I had just done biceps on Friday. I decided to just finish the rest of the biceps workout and do the best I could, instead of switching to back. I did skip EZ curls because I went pretty heavy on the straight bar and dumbbell curls, and my biceps were shot by that point. I'm sure working them out only 5 days prior had something to do with it as well.

Weight:174
Workout:Max-OT week 11 Biceps/Abs

Straight Bar Curls-70lbsx5,70lbsx4
Hammer Curls-45lbs in each hand x4,45lbs in each hand x4
Crunches-30 reps,20 reps
Weighted Leg Lifts-25lbsx12,25lbsx15
Reverse Crunches-25 reps,25 reps
Vacuums,3 sets of 20 seconds

Diet:
8:15 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Smarties 4 rolls 100 0 25 0
10:30 AM morningstar farms breakfast links 4 links 160 6 6 18
2:00 PM Broiled Pork Chop 8 oz 367 17 0 50
Wild Rice 1 cup 166 1 35 7
Broccoli 1 cup 25 0 4 2
Whole Wheat Roll 2 rolls 150 3 29 5
3:50 PM Apple 1 medium 80 0 21 0
5:00 AM Chicken Breast 8 oz 200 3 0 48
Kraft Minute Brown Rice 1/4 cup 85 0.75 17 2
7:10 PM Oatmeal 1/2 cup 150 3 27 5
9:00 PM Gordon's Lemon Butter Grilled Fillets 2 fillets 200 6 2 35
9:45 PM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Spinach 1 can 105 0 14 7
La Tortilla Whole Wheat Tortilla 2 100 4 22 10

Totals:
Calories:2268
Fat:49.75(20%)
Carbs:235(38%)
Protein:240(42%)

Water:6 Liters
Sleep:7 hours


Jason
I'm impressed on your progress. What time of the day do you w/o? I guess this MaxOT plan works for you. I hven't tried it yet. I'm still doing full body w/o's 3 times a week. Keep up the good work.

May 27, 2004

Okay, starting TOMORROW I am going to try to eat more vegetables :D
The only greens I had at home were broccoli and even though I love it, I'm frankly getting tired of it already. I decided that I need to incorporate more cardio into my routine. I have honestly been doing cardio maybe once per week. Instead of going to the gym, I went for a 30 minute walk around my neighborhood. I don't know if it was because it was uphill for the most part or because I was walking at a pretty fast pace, but it kicked my butt! Felt good actually.

Weight:175lbs
Workout:Max-OT Back/Abs

Lat Pulldown Wide Bar-150lbsx6,150lbsx6,150lbsx6
Lat Pulldown V Bar-170lbsx6,170lbsx5
Straight Bar Row-130x6,130lbsx6
Bent Over Row-85lbs left handx6,85lbs right handx6
Side Crunches-10 repsx2 sets,left and right side

Diet:
7:50 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
11:00 AM Natures Own sugar free wheat 2 slices 100 2 22 6
Oscar Mayer Turkey Fat Free 2 slices 50 0 0 12
11:30 AM Boca Crumbles 1 cup 140 1 12 24
New Potatoes 1 can 225 0 50 5
2:30 PM Oatmeal 1/2 cup 150 3 27 5
Apple 1 small 63 0 16 0
7:00 PM La Tortilla Whole Wheat Tortilla 1 50 2 11 5
Tomato Sauce 1 can 54 0 12 2
Turkey Patty 2 350 18 2 36
Whole Wheat Cappelini 4 oz 420 4 132 21
10:00 PM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Oatmeal 1/2 cup 150 3 27 5
11:30 PM Natural Peanut Butter 1 tbsp 110 8 3 4


Totals:
Calories:2242
Fat:47(19%)
Carbs:347(50%)
Protein:176(31%)

Water:5 Liters
Sleep:5.5 hours


Jason

I'm impressed on your progress. What time of the day do you w/o? I guess this MaxOT plan works for you. I hven't tried it yet. I'm still doing full body w/o's 3 times a week. Keep up the good work.

Hey, thanks alot :)

I workout before work, so I am usually at the gym between 6:30am-7:30am. Somedays I'm dragging, but afterwards I feel energized and ready to start the day

Jason

May 28, 2004

I got invited last minute to a get together with some friends I hadn't seen in a long time. It was good to see them, but sucked because I drank. At least I ate clean throughout the day, so hopefully it won't hurt me too bad. I took some pictures this morning, but am having a hard time uploading them to my pc. I will post them once I fix it. Today's workout was chest, which I hate. It may be a mental thing, but I struggle trying to bench press.

Weight:174lbs

Workout:Max-OT Week 11 Chest

Incline Bench Dumbbell Press-110lbsx5,110lbsx5x110lbsx4
Flat Bench Dumbbell Press-110lbsx6,110lbsx6
Decline Bench Press-100lbsx6,100lbsx6
Dumbbell Shrugs-200lbsx6,200lbsx6
Side Bends-75lbsx5xLeftxRight,75lbsx5xLeftxRight

Diet:

May 28,2004 Max-OT Week 11 Chest/Cardio 27 min
7:45 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
Banana 1 medium 108 1 28 1
Oatmeal 1/2 cup 150 3 27 5
11:00 AM whole wheat rotini 2 cup 420 2 88 14
light tuna in water 1 can 150 1.5 0 29.5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
2:30 PM Oatmeal 1 cup 300 6 54 10
6:20 PM Chicken tenders 9 oz 250 4 0 60
Kraft Minute Brown Rice 1 cup 350 3 68 8
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Natures Own sugar free wheat 2 slices 100 2 22 6
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0


Totals:
Calories:2274
Fat:28.5(11%)
Carbs:332(56%)
Protein:186.5(33%)

Water:5 Liters
Sleep:6 hours


Jason

May 29, 2004

Went to sleep around 5am and had to be at work at 9. I can't hang on 4 hours of sleep anymore. Felt like crap the whole day. I did manage to eat clean the whole day at least, so it shouldn't do too much damage.

Weight: 175lbs
Workout: rest

Diet:

9:15 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
L-Glutamine 5 g 0 0 0 0
11:00 AM Chicken tenders 9 oz 250 4 0 60
Kraft Minute Brown Rice 1 cup 350 3 68 8
1:45 PM Boca Vegetable burger 2 patties 140 2 12 24
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 1 tbsp 10 0 2 0
3:30 PM Oatmeal 1/2 cup 150 3 27 5
5:00 PM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
7:45 PM Turkey Patty 1 175 9 1 18
Tomato Sauce 1 can 54 0 12 2
whole wheat rotini 2 cup 420 2 88 14
Meatless Meatballs 6 balls 110 4.5 8 12
8:20 PM Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
11:00 PM Cherries 1 cup 98 1 23 1
11:30 PM Fat Free Milk 1/2 cup 45 0 6 4
Kashi GoLean 1/2 cup 70 1 15 6

Totals:
Calories:2228
Fat:34.5(14%)
Carbs:288(50%)
Protein:201(36%)

Water:3.5Liters
Sleep:4 hours :d_frown:

Jason

This is just a suggestion, man, but you might want to consider dumping the minute brown rice in favor of regular slow-cook brown rice, since it's lower on the G.I. scale. I used to use the Kraft minute rice until someone told me the same thing. I know it's more convenient time-wise to use the minute rice, but the slow-cook stuff is best. I usually make enough for the week so I only have to go through the hassle of cooking it once a week.

Nice progress on the Max OT program, by the way. :tu:

This is just a suggestion, man, but you might want to consider dumping the minute brown rice in favor of regular slow-cook brown rice, since it's lower on the G.I. scale. I used to use the Kraft minute rice until someone told me the same thing. I know it's more convenient time-wise to use the minute rice, but the slow-cook stuff is best. I usually make enough for the week so I only have to go through the hassle of cooking it once a week.

Nice progress on the Max OT program, by the way. :tu:

Hey thanks for the tip. As luck would have it, I need to go grocery shopping for the week today, I'll give it a try :tucool:

Jason

Finally got my digital camera working. Here are some pictures from Friday May 28. Not much of a difference from last week, but definetly different from week 1 (http://forums.johnstonefitness.com/showthread.php?t=4384)
Regardless, I need to remember to smile! :D
Jason

May 31 2004

I am going to try and balance my meals out better. It seems like I don't eat enough during the daytime, so in the evening I try and make up for it to hit my caloric goal. Starting tomorrow I am going to try to break it down to 6 meals of a little less than 400cal a piece.

Weight:174lbs

Workout:Max-OT Shoulders/Triceps

I forgot my workout log at home, so am only going to list the exercises for now.

Standing Dumbbell Press
Military Press
Lateral Raises
Lying Triceps Extension
Triceps Pulldown

Diet:

11:00 AM Egg Beaters 3/4 cup 90 0 3 18
Morningstar Farms Breakfast Patty 1 patty 80 3 3 10
Banana 1 medium 108 1 28 1
2:45 AM healthy choice turkey breast 2 oz 50 1 1 10
Nature's Own Lite Wheat 2 slices 80 1 19 5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 1 tbsp 10 0 2 0
3:20 PM Oatmeal 1/2 cup 150 3 27 5
Cherries 1/2 cup 49 0.5 11.5 0.5
5:20 PM Natural Peanut Butter 2 tbsp 220 16 6 8
whole wheat rotini 2 cup 420 2 88 14
Turkey Patty 2 patties 350 18 2 36
Nature's Own Lite Wheat 2 slices 80 1 19 5
8:10 PM Egg Beaters 3/4 cup 90 0 3 18
Cherries 1 cup 98 1 23 1
Fat Free Milk 1 cup 90 0 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23


Totals:
Calories:2303
Fat:52(20%)
Carbs:297.5(48%)
Protein:181.5(32%)

Water:4 Liters
Sleep:9 hours


Jason

Incline Bench Dumbbell Press-110lbsx5,110lbsx5x110lbsx4
Flat Bench Dumbbell Press-110lbsx6,110lbsx6
Decline Bench Press-100lbsx6,100lbsx6
Dumbbell Shrugs-200lbsx6,200lbsx6
Dang bro, you're inclining with 110 lb db's? And shrugging with 200's?!? Those are great numbers.

My gym's db's don't even go past 130. :confused:

Dang bro, you're inclining with 110 lb db's? And shrugging with 200's?!? Those are great numbers.

My gym's db's don't even go past 130. :confused:


110 and 200 total!! 55 in each hand for incline,100 in each for shrugs :lol:

Jason

110 and 200 total!! 55 in each hand for incline,100 in each for shrugs :lol:

Jason
Ahhh, then you gotta say that!! :lol:

June 1, 2004

Today was leg day and for some reason it really sucked. I think I may have put too much weight on my squat warm ups and it screwed up the rest of my workout. I also am going to have to move deadlifts to back, tomorrow, since I just didn't have the energy to get an intense set. I guess it was a sign of how my day was going to turn out. Later that evening, I was on my way to get a haircut. As I am exiting my car, I hear a hissing sound coming from the rear tire. Sure enough, I ran over something that punctured it. It was around 8:15, so I knew I had to find a place to fix/replace it fast as I didn't have a spare. I drove to a tire shop down the road, noticed the garage doors were up, so I pulled in. As I was walking out, the owner was telling me that they were closed. I told him I know, but I have a flat right now.(by this time it was almost on the rim) He just kept saying were closed. What an *sshole! Luckily there was another tire shop a few blocks down, so I headed over there. The guy was getting ready to leave for the day, but I basically begged him to help me out and luckily he did. Too bad I don't workout in the evenings, cause I was pissed and coulda had a helluva workout. :lol:

Weight:174 lbs

Workout: Max-OT Week 12 Legs

Squats-160x5,160x4,160x4
Seated Calf Raise-340x8,300x10
Standing Calf Raise-280x8,280x8
Leg Press-180x10,180x10(not max-ot style,but I wanted to do a little more work on my quads since my squats sucked)

Diet:


6:30 AM Oatmeal 1/2 cup 150 3 27 5
6:30 AM Lipton Green Tea 1 packet 0 0 0 0
8:20 AM Egg Beaters 3/4 cup 90 0 3 18
Morningstar Farms Breakfast Patty 2 patty 160 6 6 20
Banana 1 medium 108 1 28 1
9:00 AM Lipton Green Tea 1 packet 0 0 0 0
11:20 AM healthy choice turkey breast 2 oz 50 1 1 10
Nature's Own Lite Wheat 2 slices 80 1 19 5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Snyders Pretzels 1 svg 110 0 25 3
2:00 PM light tuna in water 1/2 can 75 0.75 0 14
whole wheat rotini 1 cup 210 1 44 7
3:30 PM Snyders Pretzels 1 svg 110 0 25 3
7:00 PM Chicken tenders 8 oz 200 3 0 48
Fresh Green Beans 2 cups 88 0 20 5
Brown Rice 1 cup 350 3 68 8
9:45 PM Oatmeal 1/2 cup 150 3 27 5
Natural Peanut Butter 1 tbsp 110 8 3 4
11:30 PM 1% Milk 1/2 cup 50 1.75 6 4
Kashi GoLean 1 cup 140 1 30 13

Totals:
Calories:2264
Fat:33.5(13%)
Carbs:338(56%)
Protein:174(31%)

Water:4 Liters
Sleep:7 hours

Weight 174

Jason

June 2, 2004

Today was my favorite workout of the week, back day. I made up for missing deadlifts on leg day by doing them today. My hands kept getting slippery as I was doing the deadlifts, so I had to cut the last set short for fear of dropping it and falling on my ass,lol. I did cardio by walking at a decent pace for 30min. There were quite a few hills, so I had a nice sweat going by the time it was over. My diet was 400cal off my 2300 cal per day goal. I had to go into work at 1130pm to help out with an upgrade. I didn't get out until around 3am, so I missed my before bed bowl of GoLean. All in all, a good day :)

Weight:174lbs

Workout: Max-OT Back/Abs/Cardio

Deadlifts-210lbsx6,210lbsx3
Straight Bar Cable Row-130lbsx6,130lbsx6
Lat Pulldown V barr-170lbsx6,170lbsx5.5
Bent over row-85lbsx6 right side,85lbsx6 left side,85lbsx6 right side,85lbsx6 left side
Weighted side bends-75lbsx10 left side,75lbsx10 right side
Crunches-25,25
Side twisting crunches(sry don't know the actual name)10 left side,10 right side,10 left side,10 right side
Weighted Leg Lifts-25lbsx15,25lbsx15
Cardio-30 min walk(later in the day)

Diet:
8:00 AM Banana 1 medium 108 1 28 1
Egg Beaters 3/4 cup 90 0 3 18
Natural Peanut Butter 1 tbsp 110 8 3 4
Oatmeal 1/2 cup 150 3 27 5
11:00 AM healthy choice turkey breast 4 oz 100 2 2 20
Nature's Own Lite Wheat 2 slices 80 1 19 5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Snyders Pretzels 1 svg 110 0 25 3
2:15 PM light tuna in water 1/2 can 75 0.75 0 14
whole wheat rotini 1 cup 210 1 44 7
2:45 PM Snyders Pretzels 1 svg 110 0 25 3
4:15 PM Pistachios 1/4 cup 180 14 9 6
7:15 PM Fresh Green Beans 2 cups 88 0 20 5
Boca Original Burger 2 patties 160 2 12 26
10:00 PM Oatmeal 1/2 cup 150 3 27 5
Smarties 2 rolls 50 0 13 0
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23


Totals:
Calories:1919
Fat:37.25(17%)
Carbs:266(52%)
Protein:146(30%)

Water:4 Liters
Sleep:7 hours

Weight 174

Jason

June 3, 2004

Since I had to go into work last night, I was off work today. It kind of threw my eating/workout schedule off because I woke up around 11am. The "lunch crowd" at the gym is totally different from when I go at 6am. Of course they were all doing cardio so it wasn't too bad,lol.

Weight:173lbs

Workout:Max-OT Week 12-Chest/Abs (forgot workout journal again,so no weights/reps until later)
Incline Dumbbell Press
Flat Dumbbell Press
Decline Dumbbell Press
Weighted Side Bends
Crunches
Reverse Crunches
Evening Cardio-32 min walk

Diet:

11:00 AM On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
Oatmeal 1/2 cup 150 3 27 5
12:45 PM Banana 1 medium 108 1 28 1
On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
Smarties 4 rolls 100 0 26 0
2:15 PM Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
light tuna in water 1 can 150 1.5 0 28
whole wheat rotini 2 cup 420 2 88 14
Olive Oil 1 tbsp 120 16 0 0
5:30 PM Turkey Patty 2 patties 350 18 2 36
Fresh Green Beans 2 cups 88 0 20 5
9:00 PM Egg Beaters 3/4 cup 90 0 3 18


Oatmeal 1/2 cup 150 3 27 5

On's Whey Cookies&Cream Protein Shake 1 scoop 115 1.5 3 23
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18


Totals:
Calories:2299
Fat:54(21%)
Carbs:290(47%)
Protein:185(32%)

Water:3.25 Liters
Sleep:7 hours

Weight 173

Jason

finally remembered to smile :D

June 4, 2004

For some reason, I had a hard time waking up today. I was this close to setting my alarm for later,skipping the gym and making up for it on Saturday. BUT, I remember reading how John never skipped a workout and for some reason, this motivated me to get out of bed and go to the gym. I think that this journal is actually helping me as well. I actually was craving something sweet last night, but instead of candy, I bought some strawberries, damn they were good.

Weight: 172lbs

Workout: Max-OT Week 12 Biceps/Abs

Hammer Curls-45lbs in each handx5,45lbs in each handx4
EZ Curls-70x6,75x6
Side Crunch Twists-10 left side/10 right side,10 left side/10 right side(OUCH!!)
Weighted Leg Lifts-25lbsx15,25lbsx15

Diet:

8:00 AM Egg Beaters 1/2 cup 60 0 2 12
Oatmeal 1/2 cup 150 3 27 5
Morningstar Farms Breakfast Patty 2 patty 160 6 6 20
11:00 AM Boca Original Burger 2 patties 160 2 12 26
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Olive Oil 1 tbsp 120 16 0 0
2:30 PM healthy choice turkey breast 2 oz 50 1 1 10
Nature's Own Lite Wheat 2 slices 80 1 19 5
Brown Rice 1 cup 350 3 68 8
4:30 PM Oatmeal 1/2 cup 150 3 27 5
7:45 PM Chicken Breast 12 oz 330 3 0 75
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Brown Rice 1/2 cup 175 1.5 34 4
9:45 PM Strawberries 16 oz 130 1.5 30 2.5
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18
11:30 PM Natural Peanut Butter 1 tbsp 110 8 3 4


Totals:
Calories:2341
Fat:55.5(21%)
Carbs:296(46%)
Protein:192.5(33%)

Water:4.5Liters
Sleep:5 hours (drank too much water before bed,woke up to go the bathroom around 3am and had a hard time falling back asleep)

Weight 172

Jason

Hey Man,

How do you find the upped calories are working out for you? From the looks of your photo you appear to have lost fat while your weight has stayed pretty steady. I'm on week 4 of MAX-OT and I had to up my food intake. It was just wiping me out. Also what was your BF% when you started MAX-OT?

Later - BTW looking good man. :tu:

Hey Man,

How do you find the upped calories are working out for you? From the looks of your photo you appear to have lost fat while your weight has stayed pretty steady. I'm on week 4 of MAX-OT and I had to up my food intake. It was just wiping me out. Also what was your BF% when you started MAX-OT?

Later - BTW looking good man. :tu:

Hello and thanks for the comments :) i started upping the calories on May 27, and as of June 4, I had lost 4lbs, which was too much imo. I don't know if it was because I lowered my protein to 1g per lb of body weight or what. I may try upping it 100 cal at a time until I get to where I want to be(1-2lbs lost per week)

Jason

I haven't updated in a few days because I'm pissed off at myself. My best friend came in town from Maryland, so I spent most of the weekend drunk,hungover and pigging out. I'm almost embarrassed as to what I ate. Taco Bell, Wendys, Candy...it was ugly. To top it off, I went to the gym on Monday morning and for some reason my automatica draft didn't go through, so I can't lift until I get paid on Friday. I will probably lower my calorie intake a bit this weekend and do cardio every day. Going to be a long week. :(

Jason

Just checking in. Still here and still feeling miserable. I don't know if it's because I can't workout until friday or I've got some personal issues right now, but I have had no will power this week. It's amazing how eating like crap and not working out effects you. I feel tired,bloated,withdrawn,sluggish..all around miserable. I know I'll be good come friday when I can go to the gym again, but I feel like I'm out of control right now :(

jason

Hi Jason,

How come you decided to stop MAX-OT?

Hi Jason,

How come you decided to stop MAX-OT?

Hey,

I did it for 13 weeks and LOVED it and will continue to recommend it. I like to mix up my routines every few months. Over the last year, I've done standard 10 rep 3 set splits, pyramids, HST and Max-OT. Going to try rest-pause for a while. I have no doubt that I will return ot max-ot down the road however. It is a GREAT program. :tu:

Jason

June 14, 2004
I got back on track with my diet today was finally able to go back to the gym. It it amazing how much better I already feel. Maybe it's all in my head, but I actually felt like I had tons more energy today. I started my hodgepodge version of Rest-Pause training today. It felt strange to do more than 6 reps after 13 weeks of Max-OT. I think I am going to dig it. I also finally saw "Supersize Me". What a great freaking movie! If was kind of funny because the other people watching in were also in good shape, thought it might have been the opposite. I need to drag my 300lb coworkers to see it. I also bought regular brown rice the other day. I had been eating the Kraft Minute rice kind until I found out that regular was better for you. I put a chicken boullion cube in the boiling water and cooked it for 40 minutes. Good stuff. My calories were a little short of my goal, but I guess it will take a day or two to get back in the swing of things.


Weight:I was afraid to check after my binge week. I will do it tomorrow though.

Workout:Rest-Pause,Abs

Bench Press-110lbsx10 with 1 minute breaks between each rep.
Straight Bar Curl-50lbsx10,x7,6x5x4x2x2x1 with 1 minute breaks in beween sets. I didn't wait long enough after the initial 10,so the latter sets suffered.
Back:Lever Incline Row-80lbsx10,x8x6x4x3 with 1 minute breaks between sets.
Forearm Curls:20lbsx10repsxLeft handxRight Hand. Not enough weight, will do heavier next time
Reverse Forearm Curls:20lbsx10repsxLeft handxRight Hand. Not enough weight, will do heavier next time
Chinups:5,4,3,2,1 with 1 minute breaks in between.
Crunches:10,10,10 I really felt the week off doing crunches.
Weighted Leg Lifts:25lbsx10,25lbsx10
Weighted Side Bends:80lbsx10 left side,80lbsx10 right side

Diet:

10:15 AM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
11:15 AM Egg Beaters 1 cup 120 0 4 24
light tuna in water 1 can 150 1.5 0 29.5
2:30 PM whole wheat rotini 2 cup 420 2 88 14
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
6:30 PM Chicken tenders 8 oz 200 3 0 48
Brown Rice 1 cup 216 2 45 5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
8:45 PM Oatmeal 1/2 cup 150 3 27 5
Honey 1 tsp 21 0 6 0
9:50 PM Fat Free Cottage Cheese 1/2 cup 70 0 4 14
Honey 1 tsp 21 0 6 0
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18



Totals:
Calories:2004
Fat:22(10%)
Carbs:277(51%)
Protein:195.5(39%)

Water:2.5 Liters
Sleep:6 hours

Jason

June 15, 2004

I got back on the scale this morning to see what the damage was. I weighed 176.5lbs, not as bad as I thought. Just about nailed my nutritional goals today and discovered that peanut butter & cottage cheese mixed up and microwaved is pretty good stuff. Tomorrow is leg day, so I better get to sleep :)

Weight:176.5lbs

Workout:45 minutes Elliptical/65% max HR

Diet:
June 15,2004 Cardio 45min Elliptical
9:45 AM Egg Beaters 3/4 cup 90 0 3 18
Oatmeal 1/2 cup 150 3 27 5
Banana 1 medium 108 1 28 1
12:30 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
3:30 PM Sweet Potato 1 large 206 0 49 3.5

6:30 PM Chicken tenders 8 oz 200 3 0 48
Brown Rice 1 cup 216 2 45 5
Broccoli 3 cups 75 0 12 6
8:30 PM Lettuce 2 cups 13 0 2 1
Olive Oil 1 tbsp 120 14 0 0
9:30 PM Fat Free Cottage Cheese 1/2 cup 70 0 4 14
Natural Peanut Butter 2 tbsp 220 16 6 8
11:00 PM 1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18


Totals:
Calories:2381
Fat:49(19%)
Carbs:327(51%)
Protein:180(30%)

Water:3.5 Liters
Sleep:5 hours

Jason

June 16, 2004

Today was leg day, one of my favorite days of the week.I only did squats and calf raises but my legs are still killing me. I am jumping on the challenge bandwagon and trying to get something setup between AMR,Banditfist and myself. Should be a great motivator, can't wait.
Diet was pretty good, almost ate the same as yesterday with a few exeptions. I planned on having brown rice for dinner but was hungry and didn't want to wait the 40min to cook it, so I had a sweet potato instead. Kinda high GI wise for late in the day, but I'll live. :)

Weight:175.5

Workout:Rest Pause Legs

Squats- 10 reps,wait 45 seconds-1 min
Do 9 reps,wait 45 seconds-1 min
until I got to 1 rep

Seated calf raises-260lbsx10,260lbsx10

Diet:
7:30 AM Oatmeal 1/2 cup 150 3 27 5
Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
10:50 AM Oatmeal 1/2 cup 150 3 27 5
1:30 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
6:45 PM Turkey Patty 1 175 9 1 18
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0

8:30 PM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
10:45 PM Fat Free Cottage Cheese 1/2 cup 70 0 4 14
Natural Peanut Butter 2 tbsp 220 16 6 8
12:00 AM 1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18


Totals:
Calories:2189
Fat:47(19%)
Carbs:279(49%)
Protein:173.5(32%)

Water:4 Liters
Sleep:6 hours

Jason

June 17, 2004

AMR,Banditfist and I are getting our own challenge (http://forums.johnstonefitness.com/showthread.php?t=5748) on. I can't wait! As corny as this sounds, we will all win no matter what the outcome. This is exactly what i need to stay motivated and reach my goals. My legs are still killing me today. I have to get up slowly. God forbid I have to run for my life. I'd be a goner. Tomorrow is chest/back/biceps day. I think I am going to lighten the weight up a bit so I can complete all 10 sets this time. I got a craving for some fruit tonight, so I picked up a pound of strawberries. Didn't eat them all as usual though. I am going to start doing more research on what foods are best to eat at different parts of the day. We'll see how it goes.


Weight:176lbs

Workout:I planned to do cardio, but I could hardly get out of bed, so I scrapped it. Did a little bit of ab work though. 3 sets of 40 second vacuums and 35 crunches.

Diet:

8:30 AM Oatmeal 1/2 cup 150 3 27 5
Egg Beaters 3/4 cup 90 0 3 18
11:00 AM Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
12:40 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
3:40 PM Oatmeal 1/2 cup 150 3 27 5
Snyders Pretzels 1 svg 110 0 25 3
6:45 PM Chicken tenders 8 oz 200 3 0 48
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Sweet Potato 1 large 206 0 49 3.5
8:15 PM Oatmeal 1/2 cup 150 3 27 5
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18
Strawberries 9 large 49 0 11 0

Totals:
Calories:2236
Fat:24(10%)
Carbs:349(58%)
Protein:182(33%)

Water:2.5 Liters
Sleep:6 hours

Jason

June 18, 2004

Got in late last night, so I didn't get to update this until this morning. I've been kind of stressed lately. I'm going to try my hardest not to let it affect my diet/workout. <rant>Basically I'm pissed off at the whole child support racket. Don't get me wrong, taking care of mykids is the most important thing to me, but it just no fair sometime. I pay all this money in child support every month and am constantly struggling trying to pay my own bills. Hell, a few weeks back I had to feed my cat cheerios because I couldn't afford cat food. While my ex on the other hand, doesn't have to pay for anything really. The money I give her pays for the kids daycare and her boyfriend just moved in, so he is now paying her rent. She doesn't have a car payment, so all she has to pay is utilities and food. I know I know...life isn't fair..blah blah blah..just really sucks sometimes.</rant>

Weight:176

Workout-Rest Pause Week 1:Biceps,Back,Abs

Straight bar curls:40lbs,10 reps 1 min break between sets,9 reps 1 min break between sets, etc until 1 rep.

Back-Seated cable row w/v-bar:110lbs, same sets as above

Chinups(overhand):5,4,3,2,1

Forearm curls:25lbsx10xLxR

Reverse Forearm curls:25lbsx10xLxR

Weighted side bends:80lbsx10 left side,80lbsx10 right side

Crunches:15,15

Side twists:10xL,10xR


Diet:

7:45 AM Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Smarties 3 rolls 75 0 18 0
8:20 AM Oatmeal 1/2 cup 150 3 27 5
10:30 AM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
11:45 AM Strawberries 9 large 49 0 11 0
Boca Original Burger 2 patties 160 2 12 26
Snyders Pretzels 1 svg 110 0 25 3
3:30 PM Oatmeal 1 cup 300 6 54 10
7:15 PM Turkey Patty 1 175 9 1 18
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14

12:45 AM 1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18

Totals:
Calories:2260
Fat:33(13%)
Carbs:329(55%)
Protein:179.5(32%)

Water:4 Liters
Sleep:6 hours

Jason

June 20, 2004

Although my legs were STILL sore from Wednesday leg workout, I decided to do cardio this morning. I should have done this days ago. It helped to stretch them out and they feel good now.

Weight:175lbs

Workout: Cardio-40min walk

Diet:

10:45 AM Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 cup 140 1 30 13
1:45 PM Lean Brisket 8 oz 494 22 0 67
Spinach Salad 2 cups 13 0 2 1
Cantalope,strawberry,grape,blueberry salad 81 0 20 1
4:50 PM Oatmeal 1 cup 300 6 54 10
7:00 PM Chicken tenders 8 oz 200 3 0 48
Brown Rice 1 cup 216 2 45 5
Broccoli 3 cups 75 0 12 6
8:15 PM Natural Peanut Butter 2 tbsp 220 16 6 8
9:15 PM 1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 cup 140 1 30 13


Totals:
Calories:2297
Fat:60(24%)
Carbs:252(40%)
Protein:212(37%)

Water:3.5 Liters
Sleep:7 hours

Jason

Hi Jason, great work and stick at it - glad you are feeling motivated again because I read the top of the page and this post was going to tell you to "get the finger out" and get on it but I am pleased to see you didn't need anyone to tell you this!

I'd also like to thank you for posting your before and after MAX-OT pictures. I just recently found the program and decided I was going to start it, and I was amazed to see the process you made in just 12 weeks. You look totally different, I'm sure you're very pleased with the results, but for 12 weeks - it's a significant transformation. Congratulations!
I have my fingers crossed that I'll achieve the same.

Hi Jason, great work and stick at it - glad you are feeling motivated again because I read the top of the page and this post was going to tell you to "get the finger out" and get on it but I am pleased to see you didn't need anyone to tell you this!

I'd also like to thank you for posting your before and after MAX-OT pictures. I just recently found the program and decided I was going to start it, and I was amazed to see the process you made in just 12 weeks. You look totally different, I'm sure you're very pleased with the results, but for 12 weeks - it's a significant transformation. Congratulations!
I have my fingers crossed that I'll achieve the same.

Hi. Thanks for the support! :)

Good luck with the program. I can't recommend it enough! If you have any questions on it at all, feel free to drop me a PM or post in the forum.

Take care,

Jason

June 21, 2004

I finally got a good amount of sleep last night. I haven't slept 9 hours in forever. It's kind of hard because I have to wake up at 6am to go workout and I have my kids every night until 8pm. In order to get 8 hours, I would have to be in bed by 10. I know, excuses excuses :p
Only 2 more days until the big "challenge" officially begins. I really had a craving for Taco Bell yesterday, but made it through, mostly because i knew I would have to take my first picture on wednesday,lol. Today was my 2nd week of rest-pause training. The straight barbell was in use, so I had to use an EZ curl bar. Instead of upping the weight a bit from last week, I used the same one. Even though I lowered the time between rests, it still didn't get hard until the last 2 or 3 sets. I am still playing with the routine, but here is what I want to tentatively do:

Monday-Back,Biceps,Shoulders
Tuesday-Cardio
Wednesday-Legs
Thursday-Cardio
Friday-Back,Biceps,Chest
Saturday-Cardio
Sunday-Rest

Abs being done 3-4 days per week.


Weight:175lbs

Workout:Rest-Pause Week 2/Biceps,Back,Shoulders

EZ Curls-40lbsx10 with 45 sec between sets,counting down until 1 rep

Seated Cable Row w/V-bar-110lbsx10 with 45 sec between sets,counting down until 1 rep

Chinups-5,5,5

Pullups-5,5,5

Dumbbell Lateral Raises-25lbsx6 with 45 sec between sets,counting down until 1 rep

Seated Shoulder Press-70lbsx10 with 45 sec between sets,counting down until 1 rep


Diet:
11:30 AM Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
Smarties 2 rolls 50 0 12 0
12:40 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
3:40 PM Oatmeal 1 cup 300 6 54 10
5:40 PM Chicken tenders 8 oz 200 3 0 48
Brown Rice 1 cup 216 2 45 5
8:20 PM Natural Peanut Butter 2 tbsp 220 16 6 8
10:00 PM Egg Beaters 3/4 cup 90 0 3 18
1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18


Totals:
Calories:2357
Fat:42(16%)
Carbs:327(52%)
Protein:188.5(32%)

Water:5 Liters
Sleep:9 hours :D

Jason

June 22, 2004

I wasn't able to get much sleep last night. Had the kids and my daughter woke up around 4am. Had a hard time going back to bed. I wanted to get some cardio in tonight and ended up going around 915pm, so hopefully I won't be too wound up tonight. Tomorrow is leg day :claphigh: better get some rest.

Weight:175lbs

Workout:Cardio-35min walk
Abs-Vacuums:3 sets holding for 30 seconds
Crunches-30,20

Diet:


7:00 AM Oatmeal 1 cup 300 6 54 10
Egg Beaters 3/4 cup 90 0 3 18
11:00 AM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Spinach 1 can 105 0 14 7
2:45 PM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Jack Links Beef Steak 1 oz 70 1 2 11
Snyders Pretzels 1 svg 110 0 25 3
Peaches 2 small 68 0 18 1
7:00 PM Turkey Patty 2 patties 350 18 2 36
Brown Rice 1 cup 216 2 45 5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
10:45 PM Natural Peanut Butter 2 tbsp 220 16 6 8
12:00 AM Strawberries 9 large 49 0 11 0
1% Milk 1/2 cup 50 1.75 6 4
Kashi GoLean 1 cup 140 1 30 13


Totals:
Calories:2481
Fat:50.28(18%)
Carbs:311(52%)
Protein:183.5(30%)

Water:2.5 Liters :d_frown:
Sleep:5 hours :d_frown:


Jason

June 23, 2004

I forgot my USB key drive at work and that's where I save my food log, so I didn't get to update this until this morning. Wednesday was leg day,rest-pause style. I forgot to write down which weight I used to squat last week, so I had to guess. I'm thinking I guessed wrong. I put 2 45's on the bar and did my sets. Didn't feel nearly as painful as the week before. I was actually able to do deadlifts afterwards. I think I'll have to increase it a bit next week. I didn't sleep well tuesday night. I went to bed around midnight, then woke up around 4am and couldn't fall back asleep. I ended up going to the gym around 5am. I planned to take some tylenol pm early in the evening and hopefully be in bed by 830-9pm. To accomodate this, I tried to eat most of my food during the day, that way I could eat dinner and then go to sleep. Unfortunately, some stuff came up and I had to go nearly 7 hours between my afternoon meal and my dinner. I was actually feeling lightheaded, kinda weird. The AMR,Banditfist,TXitalian challenge officially began. Click on the link on my signature to see the pics from week 1.

Weight:175

Workout:AM:Rest-Pause Week 2/Legs PM:Walk 40 min

Squats:90x10 with 1 min rest between sets, repeat until 1 rep
Seated Calf Raises:260x10,260x10,260x10
Deadlifts:180x6,180x6,180x6

Diet:
6:15 AM Oatmeal 1 cup 300 6 54 10
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Banana 1 medium 108 1 28 1
Smarties 3 rolls 75 0 18 0
8:45 AM 1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18
Strawberries 9 large 49 0 11 0
Jack Links Beef Steak 1 oz 70 0.5 2 14
11:00 AM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
1:30 PM Snyders Pretzels 1 svg 110 0 25 3
2:10 PM Boca Original Burger 2 patties 160 2 12 26
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
8:45 PM Turkey Patty 2 patties 350 18 2 36
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
10:15 PM 1% Milk 1 cup 100 3.5 12 8
Kashi GoLean 1 1/2 cup 210 3 45 18

Totals:
Calories:2588
Fat:45(16%)
Carbs:367(52%)
Protein:210.5(33%)

Water:4 Liters
Sleep:4 hours

Jason

I've never heard of rest-pause. Can you explain what you mean when you say things like 90*10 with one minute rest? Does that mean 10 sets of 90 lbs once each set? Or 10 reps per set descending until 1 rep for the last set?

And I also wanted to tell you that you've got a lot of strength and you're a 'big boy now' in the gym so you should quote the weights that your using properly-for instance, if you use dumbells, just list the weight of each dumbells like

Incline dumbell press:55*8*3 (55 pound dumbells, 3 sets of 8)

When you use a barbell, include the 45 lbs. That's the weight that you're lifting and it's what is universally understood. When you say 90 lbs I have to add the 45 pound bar to picture what you're lifting. Just memorize these key intervals and it'll be easy to just look at what you're lifting and know the poundage(the comments relate to bench pressing):

Bar + 25's = 95
Bar + 35's = 115
Bar + 45's = 135 ( I remember the first time I ever benched 135 like it was yesterday. but it was sometime in the early 90's.)
Bar + 45's and 10's = 155
Bar + 45's and 25's = 185 (another big milestone)
Bar + 45's and 35's = 205 (playa)
Bar + 2 sets of 45's = 225 (separates men from boys)
Bar + 2 sets of 45's and a set of 25's = 275 (beast)
Bar + 3 sets of 45's = 315 (strongest guy in the gym who's not a powerlifter or a serious bodybuilder)
Bar + 4 sets of 45's = 405

When you use an ez-curl bar (the curved bar for doing curls and triceps presses) you add 15 lbs to the weights. So if you're lifting 25's that's 65 pounds.

When you use any kind of machine, hammer system, leg press, hack squat, etc., you can't really tell what you're lifting so that's the only time where I would just count the plates. But even then to make things easier in my brain I'll just assume that the apparatus weighs 45 lbs if I'm doing a lift that doesn't involve a selectorized plating system.

By the way, how long ago did you weigh 240 and do you have any pic's?

Hi. Thanks for the support! :)

Good luck with the program. I can't recommend it enough! If you have any questions on it at all, feel free to drop me a PM or post in the forum.

Take care,

Jason

Thanks for the well wishes and I will do - much appreciated and I hope the new training schedule works out well for you :)
I'm about to start my own Journal here and would more than welcome comment and advice from you.
I do have a quick question for you though; did you do cardio when on the MAX-OT program? I read the document and the author suggests 3-5 cardio sessions a week, but under 30mins and at max effort, just wondering if you followed that and if you did, how did you find the cardio mixed with MAX-OT?

I've never heard of rest-pause. Can you explain what you mean when you say things like 90*10 with one minute rest? Does that mean 10 sets of 90 lbs once each set? Or 10 reps per set descending until 1 rep for the last set?

Basically you take a weight that you can comfortably lift 10 times. You do 10 reps, then rest for 1 minute, 9 reps then rest for 1 min. Do this until you do 1 rep.

And I also wanted to tell you that you've got a lot of strength and you're a 'big boy now' in the gym so you should quote the weights that your using properly-for instance, if you use dumbells, just list the weight of each dumbells like

Incline dumbell press:55*8*3 (55 pound dumbells, 3 sets of 8)

When you use a barbell, include the 45 lbs. That's the weight that you're lifting and it's what is universally understood. When you say 90 lbs I have to add the 45 pound bar to picture what you're lifting. Just memorize these key intervals and it'll be easy to just look at what you're lifting and know the poundage(the comments relate to bench pressing):

Bar + 25's = 95
Bar + 35's = 115
Bar + 45's = 135 ( I remember the first time I ever benched 135 like it was yesterday. but it was sometime in the early 90's.)
Bar + 45's and 10's = 155
Bar + 45's and 25's = 185 (another big milestone)
Bar + 45's and 35's = 205 (playa)
Bar + 2 sets of 45's = 225 (separates men from boys)
Bar + 2 sets of 45's and a set of 25's = 275 (beast)
Bar + 3 sets of 45's = 315 (strongest guy in the gym who's not a powerlifter or a serious bodybuilder)
Bar + 4 sets of 45's = 405

When you use an ez-curl bar (the curved bar for doing curls and triceps presses) you add 15 lbs to the weights. So if you're lifting 25's that's 65 pounds.

When you use any kind of machine, hammer system, leg press, hack squat, etc., you can't really tell what you're lifting so that's the only time where I would just count the plates. But even then to make things easier in my brain I'll just assume that the apparatus weighs 45 lbs if I'm doing a lift that doesn't involve a selectorized plating system.

Great advice, thanks. I'll be sure to do that.

By the way, how long ago did you weigh 240 and do you have any pic's?

I went from 180ish to 240 from 1997-2000. I lost it from oct 2000-may 2000. Here are some pics at various stages. (http://geocities.com/calabresejason/lowcarb.html)

Thanks again for the tip.

Jason

Thanks for the well wishes and I will do - much appreciated and I hope the new training schedule works out well for you :)
I'm about to start my own Journal here and would more than welcome comment and advice from you.
I do have a quick question for you though; did you do cardio when on the MAX-OT program? I read the document and the author suggests 3-5 cardio sessions a week, but under 30mins and at max effort, just wondering if you followed that and if you did, how did you find the cardio mixed with MAX-OT?

Hey,

I think the journal is a good idea. It has definetly helped me stay motivated. I'll look forward to checking yours out.

As far as Cardio, I really didn't incorporate it into my routine until the last few weeks of my 13 week cycle. I now try to do it 4-5 times a week and it seems to really be helping :)

Jason

June 24, 2004

I finally got some good quality sleep! Don't know if it was the tylenol pm or meditating before bed, but I slept 9 hours straight and felt great in the morning. Today my diet had a little bit more fat than I like, but I didn't have much of a choice since I am running low on food.(thank God it's payday on friday:D)

Weight:175lbs

Workout:Cardio/40 min walk

Diet:

8:00 AM Oatmeal 1 cup 300 6 54 10
Egg Beaters 3/4 cup 90 0 3 18
11:15 AM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Jack Links Beef Steak 1 oz 70 1 2 11
Tomato Sauce 1 can 54 0 12 2
whole wheat rotini 2 cup 420 2 88 14
Meatless Meatballs 6 balls 110 4.5 8 12
2:30 PM Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Oatmeal 1/2 cup 150 3 27 5
Boca Original Burger 2 patties 160 2 12 26
5:15 PM Pistachios 1/4 cup 180 14 9 6
6:45 PM Turkey Patty 2 patties 350 18 2 36
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
9:00 PM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
12:00 AM Natural Peanut Butter 1 tsp 35 3 1 1


Totals:
Calories:2205
Fat:55.5(23%)
Carbs:232(43%)
Protein:189(34%)

Water:4 Liters
Sleep:9 hours

Jason

June 25, 2004

I have decided to allow myself 1 cheat meal and a few beers on payday fridays(every other week). That being said, June 25th was that day :) I usually don't even keep track of what I eat for my cheat meal, but I decided to today. It's amazing how 2 little cheeseburgers can have 700 calories and 35 grams of fat.

Weight 175

Workout:Rest-Pause Week 2/Biceps,Chest
Morning:
Biceps-Straight Bar Curls:85lbsx10 w/1 min break between sets. Continued down to 1 rep

Incline Bench Press-160x10 w/1 min break between sets.Continued down to 1 rep

Chinups(overhand grip)5,5,5

Weighted side bends-80lbsx10 right side,80lbsx10 left side

Evening:
Cardio-40 min walk


Diet:

8:00 AM Oatmeal 1/2 cup 150 3 27 5
Smarties 3 rolls 75 0 18 0
Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
10:45 AM Strawberries 1 lb 130 1.5 30 2.5
Jack Links Beef Steak 1 oz 70 1 2 11
12:55 PM Kraft Minute Brown Rice 1 cup 350 3 68 8
light tuna in water 1 can 150 1.5 0 29.5
3:35 PM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
6:00 PM Burger King Fish Sandwhich 1 520 30 44 18
Burger King Cheeseburger 2 700 35 62 38
Large French Fries 1 500 25 63 6
Chicken Tenders 3 125 7 7.5 8
11:00 PM Miller Lite 48 oz 384 0 13 0


Totals:
Calories:3632
Fat:113(28%)
Carbs:391.5(52%)
Protein:178(20%)

Water:4 Liters
Sleep:6 hours

Jason

June 26, 2004

I guess my alcohol tolerance has gone down quite bit. I had 2 24oz beers last night within 45 min or so and I woke up this morning feeling like crap. I remember back in the day, I would be able to polish off 15 beers, go to sleep at 3am and be up for work at 6 ready to go. Of course I was also overweight,lazy,etc. I'm proud that I made it through the day after cheat meal, cheat free. I finished my rotini and tuna for lunch, but was still hungry, so I ate my afternoon snack at the same time. Then I actually had work to do, so I didn't get to eat until I got home. I hated to have to go 5 hours without eating, but sometimes you can't help it.

Weight:175lbs

Workout:AM Cardio-40 min walk

Diet:

8:00 AM Egg Beaters 1 cup 120 0 4 24
Boca Breakfast Links 2 links 90 3 5 10
Banana 1 medium 108 1 28 1
11:00 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Strawberries 8 oz 65 1 15 1
1:30 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Jack Links Beef Steak 1 oz 70 1 2 11
Snyders Pretzels 1 svg 110 0 25 3
6:50 PM Gordon's Lemon Butter Fish 2 fillets 200 6 2 35
Sweet Potato 1 large 175 1 42 3
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
10:00 PM Oatmeal 1/2 cup 150 3 27 5
Strawberries 8 oz 65 1 15 1
Natural Peanut Butter 2 tbsp 220 16 6 8


Totals:
Calories:2236
Fat:40.5(16%)
Carbs:293(52%)
Protein:174.5(31%)

Water:3.5 Liters
Sleep:6 hours

Jason

June 27, 2004

Not much to report today as Sunday is my rest day. I spent the day hanging out with my kids, which is always fun :) It was my son Harrison's 1st birthday a few weeks ago, below is a pic from the party:
I'm happy that I made it through sat and sun cheat free. It is hard to stay "clean' when I have my kids, but I made it. For dinner, I actually made my daughter a soyburger with cheese,brown rice and a salad,lol. Never too young to start eating right.

Weight:174

Workout:Abs
AM:Vacuums:20 sec,20 sec,20 sec
Crunches:30,20
Reverse Crunches:20,20

PM:Vacuums:30 sec,30 sec,30 sec

Diet:

9:30 AM Egg Beaters 3/4 cup 90 0 3 18
Boca Breakfast Links 2 links 90 3 5 10
Banana 1/2 medium 54 0.5 14 0.5
11:25 AM Oatmeal 1/2 cup 150 3 27 5
Strawberries 8 oz 65 1 15 1
2:30 PM whole wheat rotini 1 cup 210 1 44 7
Chicken tenders 8 oz 200 3 0 48
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Oatmeal 1/2 cup 150 3 27 5
4:20 PM Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
7:45 PM Brown Rice 1 1/2 cup 450 3 96 9
Chicken tenders 8 oz 200 3 0 48
Sweet Potato 1 large 175 1 42 3
9:30 PM Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
10:00 PM Natural Peanut Butter 2 tbsp 220 16 6 8

Totals:
Calories:2338
Fat:39.5(15%)
Carbs:320(53%)
Protein:188.5(32%)

Water:4.5 Liters
Sleep:7 hours

Jason

I think you may already have John beat on your transformation-I guess Atkins does work-but I'm glad you got into weights instead of being one of those great many people who lose it and put it back on due to lack of activity.

Wow ! I hadn't checked your pics in a while.

You're realing toning up. Great job !

:tu:

June 28, 2004

Returned back to the gym today and had a really good workout. I went from 1 min rest between curl sets to 45 min between sets and it felt great. When I was walking out to my car, I noticed that my back tire was going flat. I must have ran over a nail or something earlier that day. I didn't know where the nearest tire shop was, so I just started driving slowly. I finally found one and got it fixed for $5. The worst part was that the whole time I was looking for a shop and waiting for them to fix it, I kept thinking "I have to hurry and get home so I can have my PWO shake" :lol: I also got my bodyfat measure by the same "trainer" who said I was 16.7% back in early May. This time I showed 15.7%. I am pretty sure that I am not 15.7%, but at least I know that I lost 1% since May.

Weight:174

Workout:Biceps,back,shoulders,abs

Straight bar curls:85lbx10 with 45 sec rest between sets, working down until 1 rep.

Side lateral raises:25lb in each hand x6x5x4x3x2x1

Seated shoulder press(machine):60lbsx10x9x8x7x6x5x4x3x2x1 with 1 min break between sets

Seated cable row(v-bar):110lbsx10x10x10

Chinups(overhand grip):6,6,6

Weighted side bends:80lbsx10 right side,80lbsx10 left side

Weighted back hyperextensions:25lbsx10

Vacuums:30 secondsx3


Diet:
11:00 AM Smarties 3 rolls 75 0 18 0
Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Honey 1 tbsp 60 0 17 0
11:25 AM Oatmeal 1/2 cup 150 3 27 5
1:30 PM whole wheat rotini 1 cup 210 1 44 7
Chicken tenders 8 oz 200 3 0 48
4:00 PM Oatmeal 1/2 cup 150 3 27 5
Strawberries 8 oz 65 1 15 1
Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
6:00 PM Brown Rice 1 1/2 cup 450 3 96 9
Chicken tenders 8 oz 200 3 0 48
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
10:00 PM Natural Peanut Butter 2 tbsp 220 16 6 8
Plum 1 small 36 0 9 1


Totals:
Calories:2285
Fat:37(15%)
Carbs:323(54%)
Protein:181(32%)

Water:3 Liters
Sleep:8 hours

Jason

June 29,2004

Not too much to report tonight. It has been pouring down rain here the last few days, so I had to do cardio at the gym tonight instead of just walking around my neighborhood. It wasn't the same. I much prefer walking outside. I guess because I don't have a timer to keep looking down at, so it doesn't seem as long.

Weight:174lbs

Workout:Cardio-40min walk on treadmill@3.6mph,3-4%incline

Diet:

6:45 AM Egg Beaters 3/4 cup 90 0 3 18
Boca Breakfast Links 2 links 90 3 5 10
Oatmeal 1/2 cup 150 3 27 5
9:15 AM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
11:50 AM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
2:45 PM Oatmeal 1/2 cup 150 3 27 5
Jack Links Beef Steak 1 oz 70 1 2 11
Snyders Pretzels 1 svg 110 0 25 3
6:45 PM Brown Rice 1 1/2 cup 450 3 96 9
Chicken tenders 8 oz 200 3 0 48
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
8:30 PM Smarties 2 rolls 50 0 12 0
9:45 PM Natural Peanut Butter 2 tbsp 220 16 6 8


Totals:
Calories:2326
Fat:36.5(14%)
Carbs:304(54%)
Protein:185.5(32%)

Water:4 Liters
Sleep:7 hours

Jason

July 5, 2004

Haven't been able to update in a few days as I slacked off for a few days. I had a couple occasions come up where beer was available and I indulged. I've decided that I beer will always be available, so I am just going to have to suck it up and go without. I've done it before, I can do it again. I am going to try to set mini goals instead of just saying i'm not going to drink/cheat for 2 months. Going to start out small. First goal will be 2 weeks, then I can increase little by little from there.

Weight:don't know, to scared to look

Workout:Biceps,Chest,Back

Straight Bar Curls-85lbsx10,85lbsx10,85lbsx10
Chest-Flat Bench Dumbbell Press-90x10,90x10,90x10
Seated Cable Row/V-Bar-110lbsx10,110lbsx10,110lbsx10
Chinups/Overhand Grip-5,5,5
Weighted Leg Lifts-25lbx10,25lbx10,25lbx10


Diet:

12:00 PM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Banana 1 medium 108 1 28 1
Oatmeal 1/2 cup 150 3 27 5
Honey 1 tbsp 60 0 17 0
1:20 PM Turkey Patty 2 patties 350 18 2 36
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
whole wheat rotini 2 cup 420 2 88 14
5:00 PM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
6:40 PM Brown Rice 1 1/2 cup 325 3 67 7.5
Chicken tenders 8 oz 200 3 0 48
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
9:00 PM Natural Peanut Butter 2 tbsp 220 16 6 8

Totals:
Calories:2269
Fat:51(20%)
Carbs:276(49%)
Protein:172.5(30%)

Water:4 Liters
Sleep:7.5 hours

Jason

alright man great progress so far. Sorry to hijack but just wanted to get your observation. while you were doing atkins did you notice your inches coming off quicker than the weight? My mates doing Atkins and he says he doesnt bother with the weight but just the inches around his gut and chest! If thats the case then why is everyone concerned with weight loss instead of inches lost?

alright man great progress so far. Sorry to hijack but just wanted to get your observation. while you were doing atkins did you notice your inches coming off quicker than the weight? My mates doing Atkins and he says he doesnt bother with the weight but just the inches around his gut and chest! If thats the case then why is everyone concerned with weight loss instead of inches lost?

Hello and thanks! Initially, I noticed both the weight and inches coming off fairly quickly. As I got closer to my goal, the weight loss slowed, but I was still losing inches. I know that for some people it's the opposite, which is why I tell people to not look at the scale everyday. I think that people are brainwashed into thinking that you have to be losing pounds when you are following a diet.


Jason

July 8, 2004

Finally a cheat free day! I think that sometimes my eating like crap/drinking is because I am actually happy, professionally and personally. Kinda weird. I've decided to cut out a few things and see if it has any effect. I'm cutting out diet soda and ketchup. I drink a good amount of water per day, but still have 44oz or so of diet coke per day. Who knows if it will make a difference, but it can't hurt to try.

Weight:?

Workout:

20 rep Squats-135lbsx20
Seated Calf Raies-260lbsx10x3
Lateral Raises-50lbsx6x3
Standing Dumbbell Press-60lbsx10x10x8
Crunches-30,20
Weighted Leg Lifts-25lbsx10x3
Vacuums-3 sets of 30 seconds

Diet:

7:15 AM Egg Beaters 3/4 cup 90 0 3 18
Boca Breakfast Links 2 links 90 3 5 10
Smarties 3 rolls 75 0 18 0
8:30 AM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
11:00 AM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
2:00 PM Chicken tenders 8 oz 200 3 0 48
Gordon's Lemon Butter Fish 2 fillets 200 6 2 35
6:45 PM Brown Rice 1 1/2 cup 325 3 67 7.5
Lettuce 2 cups 13 0 2 1
Fat Free Italian dressing 2 tbsp 20 0 4 0
Sweet Potato 1 large 175 1 42 3


Totals:
Calories:2018
Fat:23.5(10%)
Carbs:259(51%)
Protein:194(38%)

Water:4 Liters
Sleep:6.5 hours

Jason

July 9, 2004

It was a late last night. I got home around 2:30am, went to sleep around 5:30am, woke up at 8:00am. The good news is that I didn't drink any alcohol at all. Kind of strange going to a bar and being sober. My back is really sore today. I think I may have tweaked it on Thursday trying to nail the last few 20 rep squats. Going to just do cardio over the weekend and hopefully it will be better for Monday's workout. Since I woke up late, I didn't have time to cook my meals for the day, so that explains the subway lunch and snicker's marathon snack. Tomorrow is my daughters 6th birthday and the party is going to be at Chuck E. Cheese. Luckily I'm coming off my few days of drinking/eating like crap, so I'm not even concerned that I'll be tempted to cheat.

Weight:??

Workout:none

Diet:8:10 AM On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Oatmeal 1/2 cup 150 3 27 5
Natural Peanut Butter 1 tbsp 110 8 3 4
12:45 PM Subway club on wheat no cheese 1 footlong 620 10 86 46
4:15 PM Snickers Marathon Choc. Peanut 1 bar 220 7 27 13
7:00 PM Kraft Minute Brown Rice 1 cup 350 3 68 8
Chicken tenders 8 oz 300 4 0 70
9:00 PM Oatmeal 1/2 cup 150 3 27 5
Natural Peanut Butter 2 tbsp 220 16 6 8

Totals:
Calories:2230
Fat:55(22%)
Carbs:245(45%)
Protein:182(33%)

Water:3 Liters
Sleep:2 hours

Jason

July 10, 2004

My lower back is still sore, plus it was my daughters 6th birthday, so no workout today. My eating schedule sucked. I ate before her birthday party, but since it was at Chuck E. Cheese's, I didn't indulge in any pizza. By the time we got home, it was 6 hours since my last meal. I know it's not going to kill me, but I really hate to go more than 3-4 hours tops between. Oh well, at least I didn't cheat. Although the cupcakes looked really really tempting :D

Workout:None
Weight:too scared. I'll do it tomorrow for sure.

Diet:

7:45 AM Egg Beaters 3/4 cup 90 0 3 18
Oatmeal 1/2 cup 150 3 27 5
Natural Peanut Butter 2 tsp 70 5 2 2.5
11:45 AM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
6:00 PM Sliced Turkey 8 oz 200 10 3 38
Lettuce 3 cups 60 0.5 13 3
Fat Free Italian dressing 2 tbsp 20 0 4 0
Olive Oil 1 tbsp 120 14 0 0
9:00 PM Honey 1/2 tbsp 30 0 8.5 0
On's Whey Strawberry Protein Shake 2 scoop 220 2 2 46
Oatmeal 1/2 cup 150 3 27 5
Natural Peanut Butter 2 tbsp 220 16 6 8


Totals:
Calories:1900
Fat:57(27%)
Carbs:183.5(37%)
Protein:169(33%)

Water:3 Liters
Sleep:2 hours

Jason

She's a cutie!! Hope she had a good b-day!!!

July 11, 2004

Going to be short today as I am really sleepy at the moment.

Weight:scale says 180lbs

Workout:None

Diet:

7:45 AM Oatmeal 1/2 cup 150 3 27 5
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Egg Beaters 3/4 cup 90 0 3 18
9:45 AM Soy Milk Unsweetened 1 cup 90 4 4 7
Kashi GoLean 1 cup 140 1 30 13
Morningstar Farms Bkfst Patty 2 patties 160 6 6 20
1:30 PM Brown Rice 1 1/2 cup 325 3 67 7.5
Chicken tenders 8 oz 300 4 0 70
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
Strawberries 9 large 38 0 8.5 0
6:00 PM Turkey Patty 2 patties 350 18 2 36
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
Sweet Potato 1 large 175 1 42 3
8:00 PM Strawberries 16 berries 60 0 14 0
Oatmeal 1/2 cup 150 3 27 5

Totals:
Calories:2278
Fat:45(18%)
Carbs:241.5(43%)
Protein:223.5(39%)

Water:3 Liters
Sleep:8 hours

Jason

She's a cutie!! Hope she had a good b-day!!!

Thanks! She most certainly did. She had been talking about it for weeks prior, so just glad it lived up to her expectations :lol:

Jason

July 12, 2004

Well I had plans to workout today, but when I was dropping my daughter off at the gym's daycare, I realized I forgot my driver's licensce, so she couldn't stay. As I was driving home, my car started running really hot. The temp gauge was all the way to high. I spent most of the day working on it. It's on tomorrow though, can't wait. I finally weighed myself this morning and the scale read 180. I think I actually gained a little bit of mass and not all fat, which I'm happy for.

Weight:180lbs

Workout:none

Diet:

10:00 AM Oatmeal 1/2 cup 150 3 27 5
Lean Turkey Sausage 2 oz 70 3 1 9
Egg Beaters 1 cup 120 0 4 24
12:15 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
3:30 PM Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
Peach 1 large 67.5 0 17.5 1
6:30 PM Chicken tenders 8 oz 300 4 0 70
Kraft Minute Brown Rice 1 cup 350 3 68 8
10:00 PM Natural Peanut Butter 2 tbsp 220 16 6 8


Totals:
Calories:2135.5
Fat:35(15%)
Carbs:245.5(48%)
Protein:200.5(38%)

Water:3 Liters
Sleep:8 hours

Jason

July 13, 2004

Felt good to go back to the gym today, had a great workout. I had a hard time sleeping though, because I was too excited to go the gym :lol: Drank lots of water,hopefully i won't be up peeing all night.

Weight:178lbs

Workout:

Seated Cable Row(v-bar)-120lbsx10,120lbsx10,120lbsx10
Bentover Row-60lbsx10,60lbsx10,60lbsx10
Lever Row-70lbsx10,70lbsx10
Flat Bench Dumbbell Press-90lbsx10,90lbsx10,90lbsx10
Incline Dumbbell Press-70lbsx9,70lbsx7,70lbsx6

Cardio-Treadmill/30min/3.5mph/incline 6.5


Diet:

7:45 AM Oatmeal 1/2 cup 150 3 27 5
Smarties 3 rolls 75 0 18 0
Banana 1 medium 108 1 28 1
On's Whey Strawberry Protein Shake 1 scoop 110 1 1 23
10:00 AM Oatmeal 1/2 cup 150 3 27 5
Sugar Free Syrup 1/4 cup 10 0 4 0
12:00 PM light tuna in water 1 can 150 1.5 0 29.5
whole wheat rotini 2 cup 420 2 88 14
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
2:40 PM Banana 1 medium 108 1 28 1
Peach 1 large 67.5 0 17.5 1
6:45 PM Chicken tenders 8 oz 300 4 0 70
Sweet Potato 1 large 175 1 42 3
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
9:30 PM Natural Peanut Butter 2 tbsp 220 16 6 8


Totals:
Calories:2183.5
Fat:34.5(14%)
Carbs:296.5(53%)
Protein:176.5(32%)

Water:4.5 Liters
Sleep:5 hours

Jason

July 13, 2004



Workout:

Seated Cable Row(v-bar)-120lbsx10,120lbsx10,120lbsx10
Bentover Row-60lbsx10,60lbsx10,60lbsx10
Lever Row-70lbsx10,70lbsx10
Flat Bench Dumbbell Press-90lbsx10,90lbsx10,90lbsx10
Incline Dumbbell Press-70lbsx9,70lbsx7,70lbsx6



90 lb dumbells is a hell of a lot to lift on flat bench presses.

90 lb dumbells is a hell of a lot to lift on flat bench presses.

oops-I guess I should have noted that I was using 2 45lb dumbbells and not 2 90lbs :D

Jason

oops-I guess I should have noted that I was using 2 45lb dumbbells and not 2 90lbs :D

JasonAre you still doing rest-pause or have you changed up your routine?

July 14, 2004

Didn't have much time to workout this morning, so i only did a handful of exercises. I have been eating the same for a few days because I think I found a good combination of meals that really seem to be helping me get back to the weight I was at before my long cheat weekend. I also updated the challenge thread with my week 4 pics today. Hopefully I can tan my sides tomorrow to even myself out a bit :)

Weight:176lbs

Workout:

Deadlifts:135x10,185x10,185x10
Weighted Back Hyperextensions:25lbsx10,25lbsx10,25lbsx10
Crunches:30,20
Vacuums:20 seconds,20 seconds,20 seconds
Reverse Crunches:30,20

Diet:

7:45 AM Oatmeal 1/2 cup 150 3 27 5
Egg Beaters 3/4 cup 90 0 3 18
Banana 1 medium 108 1 28 1
Morningstar Farms Bkfst Patty 2 patties 160 6 6 20
10:45 AM Soy Milk Unsweetened 1 cup 90 4 4 7
Kashi GoLean 1 cup 140 1 30 13
12:40 PM Chicken tenders 8 oz 200 3 0 48
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
whole wheat rotini 1 cup 210 1 44 7
3:30 PM Peach 1 large 67.5 0 17.5 1
6:45 PM Turkey Patty 2 patties 350 18 2 36
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
Sweet Potato 1 large 175 1 42 3
9:30 PM Natural Peanut Butter 2 tbsp 220 16 6 8
10:30 PM Kashi GoLean 1 cup 140 1 30 13
Soy Milk Unsweetened 1/2 cup 45 2 2 3.5


Totals:
Calories:2285.5
Fat:58(23%)
Carbs:251.5(42%)
Protein:199.5(35%)

Water:3 Liters
Sleep:7.5 hours

Jason

July 16, 2004

Today was arms day and I had a great workout. I haven't done biceps,triceps and forearms in the same workout since last year when I was doing HST. My arms feel full as hell right now :D
I was this close to drinking tonight, but I remembered my goals and had a protein shake instead.

To answer Nico's question regarding if I am still doing rest-pause or not;I decided to try something else for a while. Something about it just didn't feel right, really hard to explain. Below is a sample of what I'm currently doing. I copied it from one of Jeremy's replies.

Monday - Horizontal pull and push - this means rowing movements with your back (one-armed db row, bent-over rows, cable rows) followed by chest presses, flyes, etc

Tuesday - Hip/glute-dominant - i.e. dead-lifts, stiff-legged dead-lifts, hamstring curls, kick-backs

Wednesday - Arms (biceps/triceps/forearms), calves

Thursday - Off

Friday - vertical pull and push - this means pull-ups/pull-downs for back followed by shoulder presses, front raises, etc for shoulders

Saturday - Off

Sunday - Off

For cardio, you could schedule that on the off days or double-up on a training day. I put pull movements first because people chronically put push movements first, so this should balance things out for you. I also see many people treating the back as one muscle when in fact when you look at the function, it works in two different planes.

Weight:176

Workout:Arms
Morning:
Straight Bar Curls:95lbsx10,95lbsx10,95lbsx10
Weighted Bench Dips:25lbsx10,25lbsx10,25lbsx10
Lying Triceps Extension(EZ Curl Bar)50lbsx6,50lbsx6,50lbsx6 (this does not include the weight of the bar because I'm not exactly sure how much it weighs)
Triceps Pushdown:80lbsx8,80lbsx6
Wrist Curl:25lbsx10,25lbsx10,25lbsx10(I did 10 reps on both the left and right arms)
Reverse Wrist Curl:15lbsx10,15lbsx10,15lbsx6(10 and 6 reps on each arm)

Evening:
35min walk at ~70% max heart rate

Diet:

7/15/2004 Arms
7:45 AM Oatmeal 1/2 cup 150 3 27 5
Met-RX vanilla butter cream shake 1 scoop 100 0.5 2 23
Banana 1 medium 108 1 28 1
Honey 1 tbsp 60 0 17 0
Soy Milk Unsweetened 1 cup 90 4 4 7
9:00 AM Morningstar Farms Bkfst Patty 2 patties 160 6 6 20
11:45 AM Chicken tenders 8 oz 200 3 0 48
Fresh Spinach 4 cups 20 0 3 2
Cubed Turkey 2 oz 45 0.5 1 6
Balsamic Vinagerette 2 tbsp 5 0 1 0
whole wheat rotini 1 cup 210 1 44 7
4:30 PM Oatmeal 1/2 cup 150 3 27 5
Sugar Free Syrup 1/4 cup 10 0 4 0
Peach 1 large 67.5 0 17.5 1
7:00 PM Chicken tenders 8 oz 200 3 0 48
Brown Rice 1 cup 216 2 45 5
Broccoli 2 cups 40 0.5 7.5 4
Oatmeal 1/2 cup 150 3 27 5
9:30 PM Met-RX vanilla butter cream shake 1 scoop 100 0.5 2 23
Natural Peanut Butter 2 tbsp 220 16 6 8

Totals:
Calories:2301.5
Fat:47(18%)
Carbs:269(44%)
Protein:218(38%)

Water:3 Liters
Sleep:6.5 hours

Jason

What do you do for abs? 95 is a lot to use for barbell curls. That's a lot of arm strength.

What do you do for abs? 95 is a lot to use for barbell curls. That's a lot of arm strength.

I usually do abs 3 times per week. My routines are usually a combination of crunches, weighted leg lifts, side bends, and reverse crunches.

Jason

July 19, 2004

Since I am trying to cut down on my bills, I canceled my home phone/internet service, so updates to this are going to be made the following day while I'm at work.

Workout:Back,Chest

Seated Cable Rows(v-bar):120lbsx10,120lbsx10,120lbsx10
Bent over row:70lbsx10,70lbsx10(10 reps for each arm)
Lever row(close grip):70lbsx10,70lbsx9,70lbsx8
Flat Bench Dumbbell Press:100x10,100x10,100x9
Incline Bench Dumbbell Press:70x10,70x9,70x8

Diet:

7/19/2004 Chest/Back
11:00 AM Oatmeal 1/2 cup 150 3 27 5
Met-RX vanilla butter cream shake 1 scoop 100 0.5 2 23
Smarties 4 rolls 100 0 24 0
Banana 1 medium 108 1 28 1
Soy Milk Unsweetened 1 cup 90 4 4 7
1:15 PM Chicken tenders 8 oz 200 3 0 48
Brown Rice 1 cup 216 2 45 5
Fresh Spinach 4 cups 20 0 3 2
Balsamic Vinagerette 2 tbsp 5 0 1 0
3:55 PM Oatmeal 1 cup 300 6 54 10
Natural PB Crunchy 2 tbsp 190 16 6 9
6:15 PM tomato sauce 1/2 cup 80 3.5 9 2
Chicken tenders 8 oz 200 3 0 48
Broccoli 2 cups 40 0.5 7.5 4
whole wheat rotini 1 cup 210 1 44 7
11:00 PM Kashi GoLean 1 cup 140 1 30 13
Soy Milk Unsweetened 1/2 cup 45 2 2 3.5

Totals:
Calories:2194
Fat:46.5(19%)
Carbs:286.5(47%)
Protein:187.5(34%)

Water:4.5 Liters
Sleep:6.5 hours

Jason

July 20, 2004

I don't know why, but I was really hungry today. I stayed below my caloric goal, but I found myself eating every 2 hours or so.
I didn't get to go to the gym this morning since I had the kids monday night. By the time I got them up,fed,dressed for daycare, I was running late to work. I did get a pretty good cardio session in later that night, so I don't feel too bad. For some reason I was really sleepy, so I was only able to do 25min. Still kicked my butt.

Workout

Cardio:25min on treadmill at 4mph/6.5% incline


Diet

7/20/2004 Cardio
7:00 AM Egg Beaters 3/4 cup 90 0 3 18
Lean Turkey Sausage 2 oz 70 3 1 9
9:45 AM Kashi GoLean 1 1/2 cup 210 1.5 45 20
Soy Milk Unsweetened 1 cup 90 4 4 7
12:45 PM whole wheat rotini 1 cup 210 1 44 7
light tuna in water 1 can 150 1.5 0 29.5
Fresh Spinach 4 cups 20 0 3 2
Balsamic Vinagerette 2 tbsp 5 0 1 0
2:30 PM Pistachios 1 1/2 oz 180 14 9 6
4:00 PM Oatmeal 1/2 cup 150 3 27 5
6:40 PM Chicken tenders 8 oz 200 3 0 48
Fresh Spinach 4 cups 20 0 3 2
Balsamic Vinagerette 2 tbsp 5 0 1 0
Sweet Potato 1 large 175 1 42 3
9:00 PM Oatmeal 1/2 cup 150 3 27 5
Met-RX vanilla butter cream shake 1 scoop 100 0.5 2 23
Natural PB Crunchy 1 tbsp 95 8 3 4.5


Totals:
Calories:1920
Fat:43.5(20%)
Carbs:215(40%)
Protein:189(39%)

Water:4.5 Liters
Sleep:6.5 hours

Jason

July 26, 2004

Wow, I didn't realize that I haven't updated in a week. I think I honestly was dissapointed in myself and embarrassed to post. Over the last few weeks, I've been having a harder time sticking to my diet. I have still been working out, but I was also eating and drinking like crazy. It's weird because I know some people binge like this because they are depressed. I'm the opposite. I realized that I was doing this because I was happy. I have an incredible girlfriend, got a great raise a few weeks back, have 2 beautiful children..everything seems to be going perfect in my life. Of course after weighing myself and noticing that I wasn't as defined as a few weeks back, I started to realize that looking good/feeling good is important to ME. I've been on the other side(the 240lb club) and I never want to go back. I am not going to let this happen. I know some of you out there are reading this, so any advice would be greatly appreciated. Feel free to PM me or reply in the thread.

thanks


Weight:185lbs
Workout:I like structure, so I am going back to a structured plan that I had great results with late last year, HST. I am skipping the 15 reps and starting with the 10's. I don't have my sheet with the weights lifted today, I'll try to update that later.

HST Week 1 Day 1
Squat
Deadlift
Flat Bench
Dips
Chinups
Rows
Shrugs
Shoulder Press
Lateral Raise
Straight Bar Curls
Tricep Pushdown
Calf Raise
Crunches
Leg Lifts
Wrist Curls


Diet:I decided to start counting my fiber and sugar intake, so the last 2 sets of numbers are fiber and sugar, respectively.

7:00 AM Met-RX Vanilla Butter Cream Shake 1 scoop 100 0.5 2 23 0 1
Oatmeal 1/2 cup 150 3 27 5 4 1

9:15 AM Met-RX Vanilla Butter Cream Shake 1 scoop 100 0.5 2 23 0 1
Oatmeal 1/2 cup 150 3 27 5 4 1
Banana 1 medium 108 1 28 1 2.5 25
Honey 1 tbsp 60 0 17 0 16 0

12:15 PM Balsamic Vinaigrette 2 tbsp 5 0 1 0 0 0
Fresh Spinach 4 cups 20 0 3 2 2 0
light tuna in water 1 can 150 1.5 0 29.5 0 0
whole wheat rotini 2 cup 420 2 88 14 12 4

3:15 PM Peach 1 Large 68 0 17 1 3

6:30 PM Sweet Potato 1 large 175 1 42 3
Chicken tenders 8 oz 200 3 0 48 0 0

8:30 PM Balsamic Vinaigrette 2 tbsp 5 0 1 0 0 0
Fresh Spinach 4 cups 20 0 3 2 2 0

11:00 PM Kashi GoLean 1 1/2 cup 210 3 45 18 15 9
Silk Soy Milk Unsweetened 1 cup 90 4 4 7 1 1


Totals:
Calories:2031
Fat:22.5(9.97%)
Carbs:307(60.46%)
Protein:181.5(35.75%)

Water:4.5 Liters
Sleep:6 hours

Jason

Have you been sticking with your cardio? I always feel healthier and want to drink more water vs alcohol if I'm running, biking, swimming, or doing some other form of cardio that's a little more fun than the treadmill or stationary bike.

You may be getting a little burnt out-I know you said you're still working out but it looks like you're having a hard time finding a routine that you like. I know you were doing Max OT, then Rest-Pause, then something else, now back to the full body workout.

We all have periods where we're not quite as motivated-the key is to not let the period turn into a lifestyle.

When I first noticed John's site on January 22nd of this year I decided I'd commit 100% for the rest of the year. There have definitely been periods where I haven't eaten as well as I could have and there've been breaks from training, but the underlying motivation was still there to be sure not to fall off the wagon and get fat and sloppy again. Just the fact that you're aware of the slacking is a positive sign.

Have you been sticking with your cardio? I always feel healthier and want to drink more water vs alcohol if I'm running, biking, swimming, or doing some other form of cardio that's a little more fun than the treadmill or stationary bike.

You may be getting a little burnt out-I know you said you're still working out but it looks like you're having a hard time finding a routine that you like. I know you were doing Max OT, then Rest-Pause, then something else, now back to the full body workout.

We all have periods where we're not quite as motivated-the key is to not let the period turn into a lifestyle.

When I first noticed John's site on January 22nd of this year I decided I'd commit 100% for the rest of the year. There have definitely been periods where I haven't eaten as well as I could have and there've been breaks from training, but the underlying motivation was still there to be sure not to fall off the wagon and get fat and sloppy again. Just the fact that you're aware of the slacking is a positive sign.

Thanks as always for the good advice. I was still doing cardio, but not as much as I wanted to since I was lifting 4-5 days a week. With HST, I only lift 3 days per week and can do cardio 3-4 days.

I know I will never let myself turn it back into a lifestyle of bad habits, thats for sure. I actually talked to my girlfriend last night, told her that this was important to me and she assured me she would help me out however she could. So I think I'll be alright. Thanks again Nico

jason

July 28, 2004

I am starting to feel like I've turned the corner and my few weeks of slacking on my diet are behind me. Just to test it, I went with my coworkers to a Chinese Buffet yesterday and didn't even eat a thing. i am starting to realize that the temporary feeling of pigging out is nothing compared to how bad I feel/look afterwards.

Weight:180lbs

Workout: 20min HIIT on treadmill.

Diet:

8:30 AM Met-RX Vanilla Butter Cream Shake 1 scoop 100 0.5 2 23 0 1
Oatmeal 1/2 cup 150 3 27 5 4 1
Peach 1 Large 61 0 15 1 2 13

11:45 AM Chicken tenders 8 oz 200 3 0 48 0 0
whole wheat rotini 2 cup 420 2 88 14 12 4

3:00 PM Balsamic Vinaigrette 2 tbsp 5 0 1 0 0 0
Fresh Spinach 4 cups 20 0 3 2 2 0
Apple 1 medium 61 0 17 0 2 13

4:45 PM Pistachios 1/4 cup 180 14 9 6

6:30 PM Brown Rice 450 3 96 9 3 0
Chicken tenders 8 oz 200 3 0 48 0 0
Balsamic Vinaigrette 2 tbsp 5 0 1 0 0 0
Fresh Spinach 4 cups 20 0 3 2 2 0

8:50 PM Met-RX Vanilla Butter Cream Shake 1 scoop 100 0.5 2 23 0 1
Silk Soy Milk Unsweetened 1 cup 90 4 4 7 1 1


Totals:
Calories:2062
Fat:33(14.40%)
Carbs:268(51.99%)
Protein:188(36.47%)
Fiber:31
Sugar:37


Water:3 Liters
Sleep:6 hours

Jason

July 29, 2004

Had a great day diet and workout wise. I finally got a solid 8+ hours of sleep and it totally made a difference. I am going to the beach this weekend, so I'm just about getting ready to head out and get some diet friendly foods. The last time I went to the beach was about 4 years ago, right before i lost my weight. It's going to be sooo nice to go and not be afraid to take my shirt off. Be on the lookout for some tan pics in the next few days :D

Weight:178lbs

Workout:HST Week 1 Day 2

Deadlift-185lbsx10,185lbsx10
Dumbbell Flat Bench-70lbsx10,70lbsx10
Dips-15lbsx10
Chinups(overhand)-10 narrow grip,8 wide grip
Rows-100lbsx10,100lbsx10
Shrugs-170x10,170x10
Shoulder Press-70lbsx10
Lateral Raise-40lbsx10
EZ Curls-50lbs(plus bar weight,not sure what that is)x10,50lbsx10
Tricep Pushdown-60lbsx10,60lbsx10
Calf Raise-260x10,260x10
Forward Wrist Curls-15lbsx10xleft hand x right hand
Reverse Wrist Curls-15lbsx10xleft hand x right hand


Diet:

9:45 AM Met-RX Vanilla Butter Cream Shake 1 scoop 100 0.5 2 23 0 1
Oatmeal 1/2 cup 150 3 27 5 4 1
Banana 1 medium 108 1 28 1 2.5 25
Honey 1/2 tbsp 30 0 9 0 0 16

12:00 PM Chicken tenders 8 oz 200 3 0 48 0 0
whole wheat rotini 2 cup 420 2 88 14 12 4
Balsamic Vinaigrette 2 tbsp 5 0 1 0 0 0
Fresh Spinach 4 cups 20 0 3 2 2 0

3:00 PM Pistachios 1/4 cup 180 14 9 6 3 3



8:00 PM Sweet Potato 1 large 162 0 37 4 6 15
Chicken tenders 8 oz 200 3 0 48 0 0
Balsamic Vinaigrette 2 tbsp 5 0 1 0 0 0
Fresh Spinach 4 cups 20 0 3 2 2 0

10:30 AM Oatmeal 1 cup 300 6 54 10 8 2
Met-RX Vanilla Butter Cream Shake 1 scoop 100 0.5 2 23 0 1


Totals:
Calories:2000
Fat:33(14.85%)
Carbs:264(52.80%)
Protein:186(37.20%)
Fiber:39.5
Sugar:68


Water:5 Liters
Sleep:8.5 hours

Jason

EZ Curls-50lbs(plus bar weight,not sure what that is)x10,50lbsx10


The EZ curl bar weighs 15 lbs.

Getting good sleep makes a real difference-several nights in a row of inadequate rest will catch up with anyone.

Are you using 20 lb dumbells on your lateral raises? Or is it a machine? That's a lot if it's dumbells, compared to the amount your using for presses.

The EZ curl bar weighs 15 lbs.

Getting good sleep makes a real difference-several nights in a row of inadequate rest will catch up with anyone.

Are you using 20 lb dumbells on your lateral raises? Or is it a machine? That's a lot if it's dumbells, compared to the amount your using for presses.

Yeah tell me about it. I have been having to work pretty late the last few weeks, so it's been hard to be in bed before midnight.

I am using 20lb dumbbells. The max 10 rep I can do is 25lbs, so I am not really following HST for them, just doing 20lbs for the 1st week of 10's and 25's for the 2nd. For the benches, I figured my 10 rep max to be 60lbs in each hand, so I'm working up to it.

jason

Our EZ curl weighs 20. Test it out in the gym, hold the bar in one hand and a dumbbell in another.

August 8, 2004

Finally got my Internet at home back, so I'm able to update. Switching my workout one last time(sorry nico!) Doing Vince Gironda's 8x8 routine. I've been doing heavy lifting for the past few months and wanted to try lighter reps for a bit.

Weight:182

Workout:
Dips 8x8x30 second rest
Incline Dumbbell Press 50lbsx8x30 second rest
Flat Dumbbell Press 40lbsx8x30 second rest
Hammer Curls 30lbsx8x30 second rest
EZ Curls 40lbsx8x30 second rest
EZ Reverse Preachers 30lbsx8x30 second rest
Reverse Forearm Curls 20lbsx8x15 second rest
Forward Forearms Curls 10lbsx4xlxrx15 second rest

Diet:

9:45 AM Egg Beaters 3/4 cup 90 0 3 18 0 0
Morningstar Farms Bkft Patty 1 patty 80 3 3 10 2 0
Oatmeal 3/4 cup 225 4 40.5 7.5 6 2