Time to start the official bulk! I am excited! :spaz:

I look back and am amazed by my progress in my cut, so I am really looking forward to the results from a bulk.


The Goal
I am thinking that I would like to end up ~180 with a low enough bf% that I can see my abs. That said, I am just going to take this month at a time and see how my body is reacting... adjusting accordingly. I am thinking that I will probably have to cut, bulk, and cut again before I get there... we'll see

Activity
Still using HIT lifting... still on the universal machine at work during lunch. I know that many think I could get a better workout if I would go to heavy compounds, but let me tell you... it wouldn't be better because I probably wouldn't do it. For now, this is the only time I have. I will though, start scoping out the specialized routines in the New HIT book... see what I can adapt to the equipment I have at work.

Diet
I have been ~1600 - 1800 for a lot of my cut... seemed to work really well. Starting today at 2450... increasing 250 / week to 3000. Will see what my body tells me after a few weeks at 3000. Bring one the food :drool::eat:

Supplements
I already did the creatine loading phase described in the HIT book... no more sugar water thanks :spitwater: Will continue with 5g of creatine / day

Also taking Nitrean and Optimum Nutrition Whey

Other than that, just a multi, fish oil, and flax oil pill... and my MonaVie

Had a GREAT workout today... about time! :bang: last week was really flat.

More comfortable with the straps on pull downs and rows... they certainly make it a lot nicer!

Seems like military press has been stuck at the same weight / rep range for too long... I go in telling myself that this is the workout every time, but my arms lock up right around 9-10 reps every time :mad:

On calves I have been doing full reps followed immediately by 1/2 reps followed by full reps (no breaks... continuous motion) to make up for the lack of weight. Any other suggestions (I am using all that the machine has to offer)

http://i623.photobucket.com/albums/tt319/bakrbj/Aug31.jpg

All the best for your bulk! Hopefully don't do what I did and cave into massive post-cutting cravings!

Food for today... (I don't plan to do this long term, just long enough to get into the habit)

Input is welcomed...

I am shooting for 60/20/20 or 50/30/20... not sure yet

http://i623.photobucket.com/albums/tt319/bakrbj/Aug31_food.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/aug31_food2.jpg


And I just finished grilling 6 chicken breasts, and 3 steaks... have about 10 cube steaks on the smoker along with a big sirloin :drool:

And for posterity's sake... here is a link to the pictures at the end of the first cut...

http://forums.johnstonefitness.com/showpost.php?p=757811&postcount=1

Today's workout wasn't so hot... not enough sleep last night... fighting the first cold of the season. I quit early :(

Going to do this workout one more time on Friday then start hitting some of the specialized routines out of the HIT book... thinking chest first.

http://i623.photobucket.com/albums/tt319/bakrbj/Sep02.jpg

OK... back from the long weekend. Today's workout was a KILLER! I did the specialized chest workout from the New HIT book. wowee! Everything through the negative pushups was without a break between each exercise

I also tried squats on the machine for the first time.... went with a low weight so I could be sure on form... will increase it next workout.

I will do this workout 4 times (well, 3 more) total over this week and next, then back to the full body workout for 2 weeks.

Food is still going good... shooting for 2750 cal / day this week, then up to 3000 next week. Going to stick at 3000 for a couple of weeks to see how it goes.

http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep08.jpg

I am sore today!!!! :claphigh:

My chest is hurting. AWESOME!

Today's workout was good! Can't wait to see the changes that I know my body is going to undergo by working out hard and eating a lot (of clean food of course)

All the way up to 3000 calories next week :eat:

http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep11.jpg

Question for everyone (the one or two of you that read this :lol:)

Should I take mid-month progress pics or wait til the end? The scales have only moved a couple pounds.

I have reasons for and against...

FOR
I've want to see the results... been on creatine since the last two weeks of August

AGAINST
I haven't really been eating that much more (2450 calories for one week now 2750 for another)... don't think that would be enough to show significant results. (Although I was at 2200 the last two weeks of Aug)

I've been a slacker at updating this week... too busy at work!

Anyway, completed the specialized chest routine today (4 workouts in 2 weeks). Plan is to go back to a full body routine for 2 weeks then do another specialized routine for 2 weeks... keep rotating through full body and specialized until I complete...

back
shoulders
upper arms

That will take me almost to Christmas...


I am now eating 3000 calories and intend to stay at that level for a while. Weight is going back on... my waist feels a little bigger, but I keep telling myself that I can & will cut again after I add the muscle.

The extra calories have helped with progress in the workouts... weights keep going up!

Here's the workout file...

(Oh... and I talked them into buying a pull up and dip station at work :D Excited to have some new equipment... now if I could just get a leg press sled)


http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep17.jpg

and here's the bulk progression...

6 Month Graph
http://fitday.com/fitness/DrawPagel.png?Pagels=eNptU8FqGzEQ7afolosxmpFGI%2B2 tbaCFOCEQSBpKKKIRXkHwJs6aGIz97V3JrhS8q4N239O8pxlJc %2BjifQwft34ZXsQu%2FV763jfi0MVFXIXvrV%2F3YvcQn%2Fu 2EYbkfCZ%2Bfd3G90bsruPq3r9sQiMAlSWtpUzL135baNKKCAd 6PxN34W0TVn%2FDIP29u%2BkW%2Fr2%2Fa%2F3rENevN2EmHrM qrYJTgw84nefkCdbOyX0eieO5lZ8GJI4mODXJ6REHE5wc78tu7 MecsmTKM459GCY0kKNzfcaO1wdu5GPyPsbM4TwrQxPR%2BRwNj GY1rmpSzxP7nHNPw4uoV4fKOTQ6vwRALZFRFmDZ2P8AtAVTgMn P5whQ2mqAWlUDNdhjAShdMVDKYtEoRls0mlw1IHA1A7K2hhnQX KyNdljCjENdAEsArMBxyYBZ1gzYMpUwC6oWZy1S0TiCkg5Jrud GQE4WgCBtCUODJVFSMld3Ang8qqf9cCU%2FQ1y2fSNOzXcVn9P 1HI7dfrn2H6tTy6fgb922OWvyM31SNeIiff485KVFt%2Fyx9q% 2Ftxf7LP7Dt9ME%3D

2 Month Graph
http://fitday.com/fitness/DrawPagel.png?Pagels=eNplUVFLwzAQ9qfc215KSNImbfOmD hXshjDYFBEJLrSB0cwuZYWy%2FnaTutat5iG577vv43J3ndFrr Y4vMlc7aH04l1YK6IzOdKnuC1lZaDd6awsBnGEUwOttow8C2oU u13JXKwGERilOogT79EI2I82ikDHq6FMAK%2FVdq%2FJLOet7u zQPujrYVSH3TmirWgXw1tt8mnCKKAuAcIKmd4hYenk8x1CELw7 xXIzIP92U%2B3DNjEU717i6bsUDRvgAGI4pjwZAWIpHQAlORhn lNKYDCDFL%2FwANXYyRK7w0mbwawMmRT0rnhRVwHtmz3vY%2F% 2B93RvJLH8rwoL74zjZisZuL3LgEz%2F3xu%2BlRm8sdK7ovZ6 eYHomqJzA%3D%3D

Question for everyone (the one or two of you that read this :lol:)

Should I take mid-month progress pics or wait til the end? The scales have only moved a couple pounds.

I have reasons for and against...

FOR
I've want to see the results... been on creatine since the last two weeks of August

AGAINST
I haven't really been eating that much more (2450 calories for one week now 2750 for another)... don't think that would be enough to show significant results. (Although I was at 2200 the last two weeks of Aug)

Personally I would (and do) take a progress pic once a month, every month. It's just another part of the routine to keep you on track.

I was a big time slacker over the weekend... didn't really track anything, didn't drink enough water. :o :doh:

Oh well... get over it and keep going


Going to do a full body routine for this week and next... 3 days a week. Here's today's workout...

Doing the negative chins and dips sure was a lot of work!

Didn't guess right on several of the weights... get it right on Wednesday

http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep21.jpg

HOLY CRAP... This workout is a killer! :eek: Need to talk to the guy that came up with this one :lol:

The huge difference in weights on deadlifts and shrugs is because I went from using the machine to using free weights. I am only recording the weights added and not including the weight of the bar. (Not really sure how much a standard curl bar weighs).

I was sore on Tuesday from doing this Monday... hate to think about what I'm going to feel like tomorrow...

http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep23.jpg

Overall I am happy with my bulking progress so far... I can definitely tell I'm getting stronger... weights keep going up.

I am adding a bit more belly fat than I wanted to, but I know that I can lose it later. (Already proved that to myself).

I really do not want to slow muscle growth down, so I will continue with the 3000 calorie diet.

I can't wait to see my end of month pictures... just a week and a half away! I am expecting to be able to tell a difference (well... especially the belly fat :doh:)

Still taking creatine and using Nitrean. Outside of that I am taking a daily multi and drinking MonaVie... no other supplements. Considered RESULTS from ALN, but think I will just stick with creatine for now.

Any recommendations from anyone?

Overall I am happy with my bulking progress so far... I can definitely tell I'm getting stronger... weights keep going up.

I am adding a bit more belly fat than I wanted to, but I know that I can lose it later. (Already proved that to myself).

I really do not want to slow muscle growth down, so I will continue with the 3000 calorie diet.

I can't wait to see my end of month pictures... just a week and a half away! I am expecting to be able to tell a difference (well... especially the belly fat :doh:)

Still taking creatine and using Nitrean. Outside of that I am taking a daily multi and drinking MonaVie... no other supplements. Considered RESULTS from ALN, but think I will just stick with creatine for now.

Any recommendations from anyone?
BJ,


When I started adding more fat in my diet it seemed to help lean me up a little bit. I like RESULTS better than regular creatine. I take creatine 500 powder everyday (5g). If I had the extra cash I would be taking RESULTS. I liked drink RESULTS while working out, gave me a little energy.

Have you considered a fish oil supplement?

BJ,


When I started adding more fat in my diet it seemed to help lean me up a little bit. I like RESULTS better than regular creatine. I take creatine 500 powder everyday (5g). If I had the extra cash I would be taking RESULTS. I liked drink RESULTS while working out, gave me a little energy.

Have you considered a fish oil supplement?

I was thinking about ordering some RESULTS today actually... might do it in a few days. How much fish oil do you recommend? My wife has been taking the tablets... I do occasionally (and flax seed oil)

I was thinking about ordering some RESULTS today actually... might do it in a few days. How much fish oil do you recommend? My wife has been taking the tablets... I do occasionally (and flax seed oil)
I take 2-3 a day of fish and flax. My fish oil is from AT LARGE. The flaxseed is from walmart. Also I take 2-3 Multi V's (atlarge) a day. Every big meal I take these pills.

I wimped out on the workout today :mad: This combination of exercises has been a lot harder than expected and I've been sore all week.

Not sure what I'm going to do next week... this again, or move on to the specialized shoulder routine.


http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep25.jpg

Oh... and by the way... I plan to take pictures this weekend... keep an eye out for an update (might even be tonight!!!)

OK... so the weekend was busier than expected and the pictures didn't get done :doh:

Try to do them tonight.


I went out with a group of guys from church on Saturday morning and played paintball :D Man that is a blast!

Now my legs are sore today... they didn't hurt yesterday, but today my quads and knees are hurting. Thus, I think that I am going to leave leg work out of my routine for 2 weeks... let the wheels rest for a bit (haven't given them any time off since March)

Today I started the specialized shoulder routine from the HIT book (well... with some modifications). My shoulders have always been really weak... can't do much weight on lateral raises :o

Looks like I started out too light on several things though... then I added a 3rd set of raises and military presses in. Moved the shoulder shrug back to the universal machine so that it is easier to switch weights around

http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20Workouts/Sep28.jpg

Check this out... took a head shot while playing paintball on Saturday... the pic is about 10 minutes later...

http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs278.snc1/10527_175781973135_162560073135_3909955_182890_n.j pg

Well... I never think that I see much difference in the pictures month after month... they don't show near as much as I feel and see in the mirror. I have flipped back and forth with last month's pics... definitely more fat, but can't see much more muscle (but see it in the mirror)

http://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0834.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0835.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0836.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0837.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0838.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0839.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0840.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Sept%20End%20Pics/IMG_0841.jpg

Getting there :tucool:

BJ - I'm new here and have been exploring. Found your "cutting" journal and photos @ http://forums.johnstonefitness.com/showpost.php?p=757811&postcount=1 .

What an great transformation... you're 5'-10" and started at 205 and at the end of your cut you were down to 160. Pretty incredible. I'm starting out at 197 and I've lost 3 lbs so far in the past 1.5 weeks so I'm quite pleased with my progress to date.

Thanks for the inspiration! And keep us posted on your bulking.

Bernie
:gl:

BJ - I'm new here and have been exploring. Found your "cutting" journal and photos @ http://forums.johnstonefitness.com/showpost.php?p=757811&postcount=1 .

What an great transformation... you're 5'-10" and started at 205 and at the end of your cut you were down to 160. Pretty incredible. I'm starting out at 197 and I've lost 3 lbs so far in the past 1.5 weeks so I'm quite pleased with my progress to date.

Thanks for the inspiration! And keep us posted on your bulking.

Bernie
:gl:

Good work brotherman! Check out this post... http://forums.johnstonefitness.com/showthread.php?t=48137

It is really the thinking that you need to get the results!

The main thing is to remember that it is a daily discipline

So I didn't really follow my workout routine today, but ended up doing something kind of related. My focus this week was on shoulders, so I did

Lateral Raises *
Military Press *
Pull Over
Pull Down
Shoulder Shrug *

On the three with *s I started at a good starting weight... worked to failure, then dropped weight and repeated... did this through all of the weight that was available (5 - 8 sets based on the exercise).

My shoulders are torn up! :bb::flex:

I think that I am going to haul off and do something totally different next week... today's workout has inspired it.

We are going out of town next weekend, so I am only going to get two workouts in... one Monday and one Wednesday. So, here's the plan...

MONDAY
Leg Ext
Calf Raise
Military
Flyes
Bench
Tricep push down

WEDNESDAY
Leg Curls
Lat Pull Down
Shrug
Row
Reverse Fly
Bicep


Going to follow the same loading idea... do the first set at the weight I should be able to do ~8 reps at then drop one plate at a time (I am using a universal machine for all of these) all the way to the last plate.

:eek: I think it will be intense for sure! Following the same 3/3 cadence from the HIT principles.

Any input??? :suspicious:

I think that I am going to haul off and do something totally different next week... today's workout has inspired it.

We are going out of town next weekend, so I am only going to get two workouts in... one Monday and one Wednesday. So, here's the plan...


MONDAY
Leg Ext
Calf Raise
Military
Flyes
Bench
Tricep push down

WEDNESDAY
Leg Curls
Lat Pull Down
Shrug
Row
Reverse Fly
Bicep

Going to follow the same loading idea... do the first set at the weight I should be able to do ~8 reps at then drop one plate at a time (I am using a universal machine for all of these) all the way to the last plate.

:eek: I think it will be intense for sure! Following the same 3/3 cadence from the HIT principles.

Any input??? :suspicious:



MONDAY
Leg Ext
Calf Raise
Bench
Flyes
Diamond Pushups
Tricep push down

WEDNESDAY
Leg Curls
Shrug
Lat Pull Down
Row
Reverse Fly
Bicep (Curl?)


How many sets? I'm not sure what you mean about the plates?

How many sets? I'm not sure what you mean about the plates?

It's a universal machine... so I am going to pull the pin out of the stack and move it up one plate to make it lighter (12.5# increments)

Do as many sets as possible. So if I start on #6, I'll do a set at 6, one at 5, 4, 3, 2, then 1... If I start at 10 it'll be 10, 9, 8... etc...

MONDAY
Leg Ext
Calf Raise
Bench
Flyes
Diamond Pushups
Tricep push down

WEDNESDAY
Leg Curls
Shrug
Lat Pull Down
Row
Reverse Fly
Bicep (Curl?)


How many sets? I'm not sure what you mean about the plates?

Bicep - yes curl... preacher curl on the machine

Diamond pushups? I am guessing that is with my hands making a diamond (close together)... why subbing out military? That leaves nothing for my shoulders (?)

Thanks for your input!

Bicep - yes curl... preacher curl on the machine

Diamond pushups? I am guessing that is with my hands making a diamond (close together)... why subbing out military? That leaves nothing for my shoulders (?)

Thanks for your input!
Opps forgot to paste it in. Yes hands making a diamond shape. Gives you an extra tricep and chest workout.

MONDAY
Leg Ext
Calf Raise
Bench
Military Press
Flyes
Diamond Pushups
Tricep push down

WEDNESDAY
Leg Curls
Shrug
Lat Pull Down
Row
Reverse Fly
Preacher Curl


Also What are you doing with the plates? If you are doing one set make it HEAVY in good form. No jokes on this pretend you are superman and kill it. One thing on HIT I did wrong is not enough weight. Starting to understand it more now with my new routine.

I am going incognito for a week or so :cool:...

Will share my thoughts when I come back!

OK... I'm back! :cool:


I needed some time to ponder what it was I wanted to do. I have enjoyed bulking and am seeing results, but my gut is getting too big. I remember the old life with a big ol' belly and I don't want to go back to that.

That said, I've decided that I am going to start cutting again.

Once I get the gut gone I will start bulking again, but go a lot slower... make it more of a lifestyle to eat just over maintenance rather than way over.

So... I haven't decided whether to start another journal or just keep going with this one.

Either way, time to get ripped! :flex:

Took a waist measurement last night... back up to 37.5 :mad:

However, my chest & shoulders are 1" bigger than they were when my waist was 37.5" back in June :D

Guess the bulk is working :nod:

I've been doing a lot of soul searching lately and have realized that I let my foot off of the pedal in many areas of life... had some success in fitness, in my business, and at my job and started coasting a little too much.

Time to crank it up a notch... clean my diet back up... lose the fat that I gained back while bulking (I wasn't eating clean enough!)


SO... new goal... I want to get my body to the point where I get named a TSM. Gotta have goals!


Here it goes :bb:

I've been doing a lot of soul searching lately and have realized that I let my foot off of the pedal in many areas of life... had some success in fitness, in my business, and at my job and started coasting a little too much.

Time to crank it up a notch... clean my diet back up... lose the fat that I gained back while bulking (I wasn't eating clean enough!)


SO... new goal... I want to get my body to the point where I get named a TSM. Gotta have goals!


Here it goes :bb:You sir have the drive to do it! I can't wait to see you get cut up.

:bb::bb:

back to tracking all of my food intake tomorrow... time to make a major run at this!

10 weeks til Christmas!

I want to be in the best shape of my life by then.

Good day of eating clean and tracking it so far today... shooting for somewhere around 2200 calories today (not counting my 300 calories from the serving of RESULTS before I worked out)

My previous maintenance level was at 2200. Figure I'll do this for a week then start stair stepping down 200 a week like before... down to 1600.

Time to get LEAN!!!

AHHHHH.... I am HUNGRY :eat:

Guess it is quite a leap going from 3000 to 2200 calories. I'll make it though... stay tough!

Eating less is getting easier... I found myself having calories left to eat last evening. Slowly but surely!

Also, totally changed up my workout. Still following the HIT principles of moving slow and focusing on form, but walked away from some principles. Don't know why... I just can't do the same thing for too long or I get bored. I'll put the new routine in a different post...

The new routine... Don't ask me where it came from... some principles from Darden's HIT book plus me making up some stuff.

We'll see how it goes - I've been doing it for ~2 weeks now and I can say that my muscles are getting tore up every workout! Feels good!


Exercises

A
Leg Ext
Bench
Shrug
Military press
Flyes
Tricep push down
Trunk curl

A1
Squat
Bench
Shrug
Lateral raise
Flyes
Dips (regular then negative only)
Rev Trunk curl

B
Leg curls
Pull down
Calf raise
Cable row
Reverse fly
Bicep curl
Prone bridges

B1
Dead lifts
Pull ups (regular then negative only)
Calf raise
Cable row
Reverse fly
Bicep curl


Rotation
Still working out on M, W, F and alternate between A & B and A1 & B1 like this...


Week 1 - A - B - A1
Week 2 - B1 - A - B
Week 3 - A1 - B1 - A
Week 4 - B - A1 - B1


Sets & Reps
Doing drop sets... 1st set at the weight I was using for HIT... go until failure... pause ~15 sec then drop 10-15 pounds and do another set to failure... repeat this process until I've done 5 total sets to failure

For Rows, Squats, and Calves I do a little different because I am using max resistance the machine offers, so I go 10 reps at the highest weight... rest... 8 reps... rest... 6 reps... rest... 4 reps... rest... 2 reps

For Pull ups and Dips I do as many as I can do up and down... rest 15 seconds... do as many as I can do again... rest... do as many negative as I can do... rest... negative to failure again.

For Prone bridges... 3 sets at 30s (30s rest between each)

For Trunk curls... 1 set of 12 reps... 10s up and 5 s down

Well... here they are... I have definitely gotten bigger but not necessarily in the right areas :mad: Guess I got too lazy with the eating.

I have started cutting again (but it hasn't gone that great the first week)... on to week 2 and down to 2000 calories. I want to be lean by Christmas!

http://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0917.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0918.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0919.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0920.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0921.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0923.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Oct%20End%20Pics/IMG_0924.jpg

I am taking a week off of lifting. This is the first week off since March!

Work is hectic this week due to physical inventory (which I'm responsible for), so there will be no time to hit the workout room at lunch.

Oh well... I've been debating on taking a week off for a long time now.

The first day back to lifting after a week off... felt good!!! I was expecting some loss of performance, but if anything it was better :D


I have officially proclaimed the month of November as the month where I will be more disciplined in all areas of my life than I have ever been :nod:

Total discipline in...

My marriage (doing the Love Dare again)
Work
Business
Reading (currently The E-Myth, A Thomas Jefferson Education, and my Bible)
Listening to instructional/motivational CDs (at least 4 per day)
Eating Clean (no cheat meals! keep calories < 2000)
Working out (want to cut like crazy... time to show off some of this muscle I've added recently)

The first day back to lifting after a week off... felt good!!! I was expecting some loss of performance, but if anything it was better :D


I have officially proclaimed the month of November as the month where I will be more disciplined in all areas of my life than I have ever been :nod:


Total discipline in...

My marriage (doing the Love Dare again)
Work
Business
Reading (currently The E-Myth, A Thomas Jefferson Education, and my Bible)
Listening to instructional/motivational CDs (at least 4 per day)
Eating Clean (no cheat meals! keep calories < 2000)
Working out (want to cut like crazy... time to show off some of this muscle I've added recently)

Nice list. :spaz::tucool:

Kind of interesting... my 12 month weight graph...


http://fitday.com/fitness/DrawPagel.png?Pagels=eNptVGFr2zAQ3U%2FRt34p4e6k00n %2Btq2wwVoYDNqNUYZZTSIoyZalNBCS3z5LDqcS2R9kv9N7T%2 B8sW6dNuk%2FD69d%2BOTybQ3686Xd9Z06bdJvWw8dVv92Zw0N 62q064xkW1%2Bb7%2B33615nDXVrf988vQ2eQKECIHvL0Xb%2F XMkdPnMvHa%2FNt%2BPsyrH8Po%2FTn4Ueh5EcCHkUYbRldGbM NhrDg%2BPbKNVkEeHNhrvFMzc7WXFPDmRq060ps%2FURySinph VofwRkNFnbpz4d2fqw1Pr6s4%2F0CL1N5nmGX9%2BixGW3b1ax e2nWmvOdOp%2FGyt8fxs9AtRbIgPhMyl2yM5N0ZOCAhUBAKbwL oAnoFnp1qCEI1IGergR3tSQFBVANrA6nGCmkc5zhWA8ZYE3AIl ebRiVp7F0lpPpJTIIBIFUTRBCJQE0gQVlpAW5sLYfpFCoiMGod B6ntj5AgKCCEojTxpULZQujsD4aoZw4FqBKz1Cmhq7vE4buPnI S1Xu87Q9Nd%2BSU95S0%2FTMXGz7V%2FX57Mikz9s9t3F6XChz 6rOXOXbr4cydbtZftr2f1ZXx3f%2FAaJw%2B%2FA%3D

Eating clean is still going good for the week! Feeling great... weight has dropped significantly this week. (I know it is just water and getting all the junk out of my gut, but it is still good to see the scales move!)

Down to 171.6 this morning from 176 on Sunday.

Really eager to see what it is reading by the end of next week... that should be a more accurate picture of fat loss!

1800 calories this week. Not sure if I'll drop to 1600 next or just stay at 1800 for a couple weeks.

I am giving myself a lean body for Christmas :D

Eating clean is still going good for the week! Feeling great... weight has dropped significantly this week. (I know it is just water and getting all the junk out of my gut, but it is still good to see the scales move!)

Down to 171.6 this morning from 176 on Sunday.

Really eager to see what it is reading by the end of next week... that should be a more accurate picture of fat loss!

1800 calories this week. Not sure if I'll drop to 1600 next or just stay at 1800 for a couple weeks.

I am giving myself a lean body for Christmas :D
Can't buy that in a store. :nod::tu:

OK... now the hard part! My diet has been clean all week... the weekends are always harder for me though. Especially this weekend. Traveling out of state today... spending the night... then driving back tomorrow.

Going to pack food and avoid the golden arches like the plague.

Wish me luck

Trying the kick start diet from the HIT book (that Hudlow did) for the next 15 days... will let you know how it goes :cool:

I caught some sort of funk over the weekend... laid on the couch all day Sunday and felt crappy again Monday, so I skipped Monday's workout.

Hit it today though! :bb:

I don't think that my 300 calories from RESULTS fits into my diet plan, but I had it anyway :D

Weight down to 170.4 this morning... here's the chart...

http://fitday.com/fitness/DrawPagel.png?Pagels=eNptVGFr2zAQ3U%2FRt34p4e6k00n %2Btq2wwVoYDNqNUYZZTSIoyZalNBCS3z5LDqcS2R9kv6d7T%2 B8sW6dNuk%2FD69d%2BOTybQ3686Xd9Z06bdJvWw8dVv92Zw0N 62q064xkW1%2Bb7%2B33615nDXVrf988vQ2eQKECIHvL0Xb9Xm qMnzvTx2nwb%2Fr4M69%2FDKP15%2BFFK8iMBjyKMtoyujNkGQ 1hwfHtlThYB3lyYOZ7h7CznGg5nOGjXldj6ieSUUtILtT6CMxo s1aU%2FH9r5kWt8fFnH%2BwVepvI8U13eo8dmtG1Xs3pp15nyn judxrne4MLtcfxUdJuRLIjPoqwnGyN5dwYOSAgUhFI3AXQBvQL PTjUEoRqQs9XAjvakgCCqgbWBVGOFNI5zHKsBY6wJOIRa5tGJW nsXSct8JKdAAJEqiKIJRKAmkCCsZQFtbS6E6bcpIDJqHAap742 RIygghKBl5EmDsoXS3RkIV80YDlQjYK1XQLU5ljC18Hgc9%2FT zkJarXWdo%2Bq2%2FpKe8v6fpHLnZ9q%2Fr82GSiz9s9t3F8XG hz6rOXOXbr4cydbtZftr2f1ZXx3f%2FAU6nAj0%3D

169.8# this morning... back under 170 :D

Waist measurement down to 36.5" - An inch lost in about a month... not fast enough, but haven't had a high level of discipline until this week.

Staying at 1500 calories on the Hudlow diet for the rest of the week.

Might drop even more after that.

169.8# this morning... back under 170 :D

Waist measurement down to 36.5" - An inch lost in about a month... not fast enough, but haven't had a high level of discipline until this week.

Staying at 1500 calories on the Hudlow diet for the rest of the week.

Might drop even more after that.
1 inch in a month. :eek: :tucool:

1 inch in a month. :eek: :tucool:

Thanks dude... I think it should be faster though!

Had another awesome workout today :evil:

Still sore from Wednesday though!

I think that I am going to switch back to pure HIT for a while instead of following my made up routine... think that I might be pushing my muscles a little too hard

(I have been doing multiple sets to failure of each exercise... definitely getting a good tear down of the muscle, but staying sore for days... actually caused me to only work out 2 days this week)

Hey man, I read through most of your first journal and this one trying to learn from you - congrats man, you're a real inspiration. You're a few months ahead of where I am, so I can only hope I can approach this.

Anyways, keeping in mind that i'm trying to learn from you, do you think it's fair to say that you were eating too many calories on your bulk? I was thinking that 1 lb of a weight gain a week would be something to aim for - it looks like you gained about 3 lbs a week and found it was too much fat? Again, not trying to criticize at all here, keep up the good work.

Hey man, I read through most of your first journal and this one trying to learn from you - congrats man, you're a real inspiration. You're a few months ahead of where I am, so I can only hope I can approach this.

Anyways, keeping in mind that i'm trying to learn from you, do you think it's fair to say that you were eating too many calories on your bulk? I was thinking that 1 lb of a weight gain a week would be something to aim for - it looks like you gained about 3 lbs a week and found it was too much fat? Again, not trying to criticize at all here, keep up the good work.

Thanks... and no criticism taken! Two big errors...

1) I got greedy... wanted it to happen too fast! I should have gone much slower with increasing the calories.

2) I got lazy... quit watching my diet close enough. Started eating too much junk.

I did definitely gain muscle though and can't wait to lean out enough to show it!

Good luck! :tu:

Starting to feel lean again! :D

Down to 167 this morning!

Only eating 1300 calories this week :eek: based on advice from RTE :doh:

I love him, but man... he can sure kick my butt!

Starting to feel lean again! :D

Down to 167 this morning!

Only eating 1300 calories this week :eek: based on advice from RTE :doh:

I love him, but man... he can sure kick my butt!
I've been down to 1100 :moon:

WOW got lean QUICK!

Starting to feel lean again! :D

Down to 167 this morning!

Only eating 1300 calories this week :eek: based on advice from RTE :doh:

I love him, but man... he can sure kick my butt!

Wow 1300...Man this 1800-1900 seems low to me.

1/4" off of the waist in less than a week!!! Down to 36.25"

Weight is down to 167 on the dot this morning. Here's the graph.

Looks like the slope (rate of loss) is greater this time than it was on the last cut! Due to increased muscle mass (?)


http://fitday.com/fitness/DrawPagel.png?Pagels=eNptVGFr2zAQ3U%2Fxt34p4e6k053 8bVthg7UwGLQbowyzmsRQki1LaSAkv32WHE4lsj%2FIfqd7T%2 B%2FZsk6b4X7oX792y%2F65OaTHm27Xtc1pM9wO6%2F7jqtvum sPD8LRbtU1gWFw339%2Fvh39tc7gb1vfd80vfNkikoDFAmr7r9 lbmGIhT%2BXjdfOv%2FvvTr3%2F1I%2FXn4kVvSIwGPJIwujz6 PSQZVFxzfXqkmC4U3F6Yaz9TcbM1XNZypQb2uxFpPJLmU7F6o1 hGc4WDuzvmC1vNjrdIJeZ0QFnjpKvBMd36PAavR1alm%2BVKvM %2Fk9J53GuWwwoxZnM9ZJZPE4bizbFEgOJCRqWo1cjBT8GXggI TCguW8C6BWDgcDeOARaBMi7IuBGeTJAEE3AOSXjOCGz4z3HIsA YiwNWLW0BvZh08JGsLUTyBgQQqYAo5kAEigNRYWtTdCWc6vSTZ RAZzQ6DlPfGyBEMEIJaGwUyo%2BwgpzsD4cIZzYFxBJwLBqiEY 9ESgRWkCChy8aY8hXs8jp%2F%2Bcz8sV7u2oems%2BDI8pW1wm g6nm233uj6fUKn5w2bfXpxJF%2FzEapurdPv1kKduN8tP2%2B7 P6ur47j84XBKv

Wow 1300...Man this 1800-1900 seems low to me.

RTE told me one time... "You aren't hungry... POWs were hungry!" :spank:

Back to HIT again! WOW... feel like passing out after my workout :bb:

Here's what I did...
Leg Ext
Leg Curl
Calf Raise
Lat Pull Down
Cable Rows
Military
Chest Flyes
Bench
Shrugs
Tri Push Downs
Preacher Curls
Trunk Curls

It's been an hour since I finished and I'm still exhausted. :eek:

I've settled in on a consistent diet to hit my 1300 calories with roughly a 50/30/20 (c/p/f)

I don't care about eating the same thing every day, so settling in on the same things sure makes it easier... food is fuel!


Breakfast
1 cup lowfat cottage cheese (226 g)
1/2 cup rolled oats
cocoa powder (2 tsp)
splenda (3 packets)
I mix all this together... pour in a little coffee to make it mix easier. A very filling meal!

Snack
Any vegetable... peppers, cauliflower, cucumber... whatever

Lunch
200 g red potatoes (http://www.johnstonefitness.com/news/oct_2008_news_archive.php#10042008
100 g shredded chicken
(cook whole breast in oven in bbq sauce then shred)
100 g steamed broccoli

Snack
Same as earlier

Dinner
PB&J... 28g natural PB, 2 slices of bread, 20g grape jelly


I also take MonaVie Pulse... 2 oz morning and 2 oz night.


I am very lucky to have a wife that prepares all of this for me! She cooks everything on Sunday then weighs it all out and puts it individual portion bags for me to take to work. I keep it in the fridge and :eat: when it's time.

The weight has been flying off!

And it begins... first Thanksgiving meal tonight. I have 4 to go to all together!

The goal is to maintain weight this week!

The goal is to maintain weight this week!

Good luck with that.:lol: Actually, I know it can be done. This is the first Thanksgiving in a long time where I am trying to gain weight so I am not going to be too hard on myself. :eat:

166.0 this morning... that's 9 pounds this month

Waist measurement 36"... that's another 1/4" in a week.


http://fitday.com/fitness/DrawPagel.png?Pagels=eNptUW1LwzAQ9qfk276UkKTN6zd1q OAmwmBTZEhwoQ2MdnYpK5Tut5t02tbqBZI8z3N3ucudC7u25vS sU7MHTbjOtdMKnAu7sLm5zXTpQLOxO5cpwCiCEXi5ru1RgWZp8 7XeV0YBTGgSU0pQkJe6HmjJCGWebiOwMp%2BVyT%2BMD31rnoo 7Wx7dKtMH7%2BjKykTgtQsLMuYxxGK0ZAQwp3DYMRRoZDhwCCZ Tjsm%2FfkxALMcWOB6yMvZPBga3vuW%2BtLP%2FHvO74QA4QuI HcBTHrAdEkkERkveKQBwlPcCU9W6CIjIojA%2FvSIx4ANvWF%2 FVgbJo5Bcjlfx%2FtrivwMtB5qU%2F591SD801Rq8kcJ%2FEhS oFZON43nbQo0vtSH7JZe%2FUFyIWOsA%3D%3D

:eek: :tucool: Good drop!

:eek: :tucool: Good drop!

Thanks... I'm sure that this weekend will have a negative impact on my cutting :D:doh:

I think that some pictures are in order... either tonight or tomorrow morning! Be on the lookout...

Thanks... I'm sure that this weekend will have a negative impact on my cutting :D:doh:

I think that some pictures are in order... either tonight or tomorrow morning! Be on the lookout...
When do you stop eating?

When do you stop eating?

Whatcha mean... daily? If that's what you are asking, I don't put a time frame on it... I frequently eat right before bed.

If you are talking this weekend... I have family dinners Thurs, Sat, and Sun!

2 days before pictures try to stop eating around 8pm. When I did this it helped to look my best on picture day it seemed.

2 days before pictures try to stop eating around 8pm. When I did this it helped to look my best on picture day it seemed.

Aha... thanks for the input!

Here's a couple post workout pics shot from my crackberry... can't really capture the best pic, but these do it some justice...

http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/bicep.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/get-attachmentaspx.jpg

I am thankful that I have done this for myself...

http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0963.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0964.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0965.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0967.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0968.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0969.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Nov%20End%20Pics/IMG_0970.jpg

DAMN BJ! Getting lean and muscle is starting to show up. I would keep cutting until you get your 6 pack (close now) and then do a SLOW bulk to keep the BF% down. Your results show serious hard work. :tucool::bow:

DAMN BJ! Getting lean and muscle is starting to show up. I would keep cutting until you get your 6 pack (close now) and then do a SLOW bulk to keep the BF% down. Your results show serious hard work. :tucool::bow:

Thanks bro... that's the plan! Going for 1/2 to 1 lb per week after I get to the 6-pack... probably try to maintain weight for a few weeks then go to about 500 cal surplus once I figure out the maintenance level.

Whew... time to stop eating!

Whew... time to stop eating!
I know what you mean. :o

Did the Chest Routine from the HIT book today... still feel like my chest needs a lot of work.

Think I'll do shoulders on Wed or Thurs and an overall routine at home with my wife on Saturday.

We worked out together this Saturday... was kind of nice! That and using all free weights was sure different too!

Might step on the scale tomorrow morning... I've been avoiding it since Thanksgiving gluttony :eek:

OUCH! Just did a shoulder routine and I am toast! had a hard time picking up my fork to eat :o

did the following back to back...
Lateral raise to failure
drop weight & Lateral raise to failure
Military to failure
drop weight & Lateral raise to failure

60 second break then...
Pull over

60 second break then back to back...
Pull down
Chin up
Negative Chin

60 second break then...
Shoulder shrug
Lateral raise to failure
Military to failure

60 second break then...
reverse trunk curls

:mad: Dang it... I can't seem to get my focus back... :bang: Diet has sucked since Thanksgiving. Need to get my butt back in gear! And this is the week to do it! Will post daily food intake to keep me accountable!

Give me a "B" on food today... did OK except for the 2 small chocolate chip cookies when I got home tonight (the pre-made dough kind that you put in the oven)

Will be an "A" tomorrow!

It's amazing the difference between eating crappy (like I always used to) and eating clean. After just 1 day of eating right my weight dropped 6 lbs... talk about bloated!

Great, now let's keep it clean til Christmas!

It's amazing the difference between eating crappy (like I always used to) and eating clean. After just 1 day of eating right my weight dropped 6 lbs... talk about bloated!

Great, now let's keep it clean til Christmas!
Wow 6lbs! Good job getting back on. :tucool:

Wow 6lbs! Good job getting back on. :tucool:

Thanks bro... good that it happened, but sad that I had enough of a bloat going on to drop 6 lbs that quick :o

Trying to clean it up... hard to stay focused sometimes :doh:

Last Friday I absolutely bombed my biceps... went to failure on multiple sets... all the way to the point that I could only get 5 reps with 10# barbells. Seemed like a good idea at the time, but the friggin things are still sore! I actually skipped working out yesterday because they still hurt so bad. I have never been this sore for this long... ouch!

Last Friday I absolutely bombed my biceps... went to failure on multiple sets... all the way to the point that I could only get 5 reps with 10# barbells. Seemed like a good idea at the time, but the friggin things are still sore! I actually skipped working out yesterday because they still hurt so bad. I have never been this sore for this long... ouch!

Such a good pain.:D
My glutes from last Thursday are still sore from Bulgarian split squats. I've never done them before, so it took its toll on me.
Good call on skipping that workout though, don't want to tear down what is being repaired.

Hooray! Biceps are not sore today :D

Also... B- on the diet yesterday... had a cookie again (and a regular Coke). Other than that I ate clean

I am thinking about increasing protein for a while to see what happens... always experimenting with my body

Shoulder workout today :bb: Don't know why, but I had the desire to work one body part at a time and absolutely destroy it for a couple of weeks. I'm sure that I will switch back to full body soon, but maybe not until the Christmas break.

Also vacillating a lot on whether I want to lean out more or build muscle. I can tell a big difference in my arms, chest, shoulders, and lats... getting bigger :D Makes me eager to continue to gain size... however, I also want to lose this blasted gut of mine!

I honestly don't want to get down into the 150s... at 172 right now... was 167 before Thanksgiving :o

Give me an A- on food today. Kept it clean, but probably closer to 1700 calories than 1300 that I was eating prior to Thanksgiving. Don't know if I can get myself to commit to that low again :nope:

I have been doing a lot of thinking about life and its priorities lately. I will save you all the details and just talk about the fitness front...

as I posted before, I have been confused on what I want to do next... continue to cut... bulk some more... or just maintain. I've decided to just maintain for a while. Go slow at it instead of trying to drop 15# in a month. I really like the added muscle mass that I'm seeing right now. My weight is at 170 - 175. I would like to keep it there but lean out some.

So, I am going to quit measuring food for a while... eat healthy... and weigh myself weekly... adjusting as required.

Later in the winter I'll probably cut again in preparation of no shirt weather ;) Till then I'm going to build some more muscle.

I will still take pictures on a monthly basis and update my journal, but not as frequently.

Worked out like crazy this week! Just finished a chest routine today and it's hurtin!

Might go back in the gym this afternoon and blow my arms out... see if they can be sore til Monday :D

Going to do some squats at home tomorrow... maybe some deadlifts too.

Think I'm switching back to pure HIT on Monday. Workout Mon and Wed then take a week and a half off (unless I get the itch to hit my free weights at home over the holiday)

Then back to HIT after the first of the year.

Everyone have a Merry Christmas and a Happy New Year!!!! :dance:

Here are some photos of the kids (for Christmas cards) and of the snowman we made today...

http://i623.photobucket.com/albums/tt319/bakrbj/Christmas%2009/IMG_0986.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Christmas%2009/IMG00054.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Christmas%2009/005.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Christmas%2009/002.jpg

Dang it... I am feeling chubby :mad:

Have succumbed to the holiday eating at all the parties I've been at... can definitely feel it already!

Going to hit it hard in the gym today... gonna have some work to do after the first of the year.

Still I'll be starting off 2010 far better than 2009! I am going to be buff by summer! :flex:

I kicked my butt in the gym today! Felt like I was going to vomit :barf: for about the last half of the workout! Ended up having to rest about 3 minutes between each set just for the feeling to go away then hit it again... had to sit down for 20 minutes after I was done :eek: before I left the gym

Now that's a workout! :bb: :claplow:

I kicked my butt in the gym today! Felt like I was going to vomit :barf: for about the last half of the workout! Ended up having to rest about 3 minutes between each set just for the feeling to go away then hit it again... had to sit down for 20 minutes after I was done :eek: before I left the gym

Now that's a workout! :bb: :claplow:
What did you do? :tu:

Dug out one of my old HIT routines... it had exercises that I would rotate days on (ex - squats & leg ext... lat pull downs & chin ups). I didn't rotate, but did them all one set to failure...

Squat
Leg Ext
Dead Lift
Leg Curl
Calf Raises
Chin Ups
Lat Pull Downs
Cable Rows
Military Press
Chest Flyes
Bench Press
Shrugs
Dips

I wimped out and didn't complete tricep push downs or preacher curls... plan to go back later and complete.

Great pics of your kids! I'm looking forward to seeing you progress in 2010!

Man... I've been a total piece of poo for the past week! Been eating waaaayyyyyy too much :mad: damn lack of self control over the holidays! :evil:

Trying to get it back on track! I didn't eat the best today, but it was better than the previous week. :o

Gonna workout tomorrow :bb: :claplow:


My wife decided that she was going to participate in the January 100 challenge, so I will too. Need to get my swagger back.

I am tempted to not take pictures for the end of December, but I must confront reality no matter how painful and move on.

Didn't want to take them (can't you tell by the scowl on my face)... really don't want to post them... but that would be hiding from reality...

http://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1070.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1071.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1072.jpg

Gotta get my rear in gear... get back to feeling and looking great. My wife decided to do the January 100 challenge. So naturally, I'm doing it to... thanks for the push honey!

Here's mine...

http://forums.johnstonefitness.com/showpost.php?p=778919&postcount=14

Glad to see you back at it BJ! Kick some ass!

I've been slacking on updating my journal because I've been updating my 100 challenge thread every night.

Anyway, I am all the way down to 1200 calories this week :eek: and boy am I hungry :drool:

My plan is to do 1200 this week... 1400 the week after... then start bumping up a 100 calories / week while continuing to watch my weight so I can get a good idea on maintenance level. Once I figure that out I will either go +100 if I'm feeling lean enough or -200 if I need to get leaner.

I want to take things a lot slower once I get through this initial cutting.

I've been slacking on updating my journal because I've been updating my 100 challenge thread every night.

Anyway, I am all the way down to 1200 calories this week :eek: and boy am I hungry :drool:

WOW 1200 :eat:. I hope my cut keeps going well enough that I don't have to go that low. I can't wait to begin my bulk after this cut. After being on this 1,600 or so for a few weeks 2,000 calories right now seems like a buffet.
Good luck with it man I hope you kill it!

DANG... I'm freaking hungry! Who's dumb idea was this to do 1200 calories for a week :doh:

I figured that if I pulled it off the first one out of the gate, the rest of the weeks as I increase would be happier than being hungry on say 1600 calories then face the task of cutting that.

Oh well... the week is more than 1/2 over... I can do it!

The scale is down to 176.0 this morning (was 184 on the 1st... way too much bloating from New Years Eve party though)

I can't wait to eat again :eat:

This 1200 calorie thing has turned into 2 meals a day with a few snacks in between. But... down to 173 this morning :claphigh:

Been a little tired all week, but no big side effects. Workouts have gone good.

I am considering going for P90X... the DVDs were offered to me for free... I am not sure yet. Part of me says go for it, but the other part says that what I am doing is fine. Who knows... I have the weekend to think about it.

AWESOME! Went to a leadership seminar tonight... ate pizza during the dinner break but limited myself to 2 pieces of cheese pizza... still hit the 1200 calorie goal! Yay me :claphigh: Up to 1400 next week :eat:

CHECKPOINT - 174 lbs this morning... 37.75" waist. That's 10 lbs lost and 3/4" off of my waist in a week!!!

Adjusted my plan a little. On Sunday I was feeling really weak (guess that should be expected after a week at 1200 cal / day) so I decided to give myself an extra 500 calories on Sunday each week.

Also decided to move the calorie progression up to 200 per week instead of the 100 that it was at.

Finished the 1200 week... now it's 1400... then 1600... then 1800... then we'll see what I come up with for Feb :D

Still highly considering P90X starting in Feb

WEIGHT CHECK = 171 this morning :claplow:

WAIST = 37.25"


The weight is flying off faster than I expected

http://www.fitday.com/fitness/DrawPagel.png?Pagels=eNptVF1rGzEQ7E%2FRW17MsfpY7er e0oa20KQUAklLCeFoDvsg2KlzJgZj%2F%2FaedPYqtc4Psme1M 5o57%2Bmw6u669u1HM2%2Bf1S7%2BvGr6plaHVXfdLdtPi2bdq 91999QvauURqpn6ebntXmu1u%2BmWd83zpq2VNtY65x3E7ZtmK 2XvAptY3s%2FUbft30y7%2FtAP19%2B776nO3fu1vF83L0NivN %2B1M%2FUq0uG1AVy4Aeg%2BWyCLjTOlgq7i6tMaDNHOF4f0n1 qhiePfRsYYTNTtZc0VNT9SgPJdCqUcUXRKm1ZQ6pCc4OnWnfJ7 L%2FaFW6Ph0jveVPnflcaI7PUevi9WWqSb5VJ4z%2Bj0mHdepb DChFiYzlklOGUsFX43%2FSTzBHc9%2BGMZUxukwjHT7%2F5AOI AQjwIEhAwKYPJ%2BAdqy9AI9OOAY4Cxhns4Ad5I0AA0EErB3fh xGQYeE4DFkAdcgOkDm3ee1IpIfXy0ibD8YJINDaZBBIHBBBdkB MKG2sbQ7HbFA4AbXYQaD83FBjAAFGA0ub8UaMooWU7ggIM2cwB 8IhsNYLMDkcEucIyEBZgDVmb4w5HLLP4TBoEDve2Mg%2FgRCkz Q8jkuw87IcJ%2Btp280VfKzNeYN%2B6pzRN4415tW7elsdrMzZ %2FXG3rs4vyjB9ZtbqIX4%2F3aet6Nf%2Bybl4WF%2FsP%2FwA 3QTMf

Weighed in at 170.6 this morning! I can't believe how fast the fat is flying off!

this week has been at 1400 calories. After last week at 1200 I really haven't been all that hungry. Next week will be up to 1600... going to keep going up 200 until I quit losing weight then decide what's next

As for the P90X... still think I'm going to start that near the end of Feb... will work out perfectly between scheduled leadership conventions.

I am having a terrific January! I almost guarantee I'll be under 170 tomorrow morning. :claplow:

(really wanting to cheat though... mmmm... pizza and beer :drool: - but that would go against my 100 challenge and sober january challenge :tu:)

I almost guarantee I'll be under 170 tomorrow morning. :claplow:

Not yet... 170.6 this morning :doh:

Good amount of change from Jan 1 to Jan 17!

http://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1070.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Jan%20Mid/IMG_1082.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1072.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Jan%20Mid/IMG_1084.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1071.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Jan%20Mid/IMG_1083.jpg

And here's the overall progress...

http://forums.johnstonefitness.com/showthread.php?t=49507

Great work, especially in only 17 days! Have you hit 170 yet?

Great work, especially in only 17 days! Have you hit 170 yet?

Kind of... 170.4 Sunday morning. Will be under it this week I'm sure :tu:

Kind of mixed emotions about that though. I want all of the belly fat to be gone, but I need a lot more muscle :mad: Not really too keen on being a scrawny little dude.

169.6 this morning :claplow:... weight loss should start going at a slower pace as I intend to keep bumping up 200 cal each week until it stops. Wanna find my true maintenance level.

Doing good BJ.:tucool: Switching around meals for a good pre and post could help with muscle growth on this cut. With less calories to work with the body is searching for food more.

Doing good BJ.:tucool: Switching around meals for a good pre and post could help with muscle growth on this cut. With less calories to work with the body is searching for food more.

Been doing a PB sandwich about an hour before working out, an energy drink (or RESULTS) about 30 minutes before... then a protein shake immediately after.

Whatcha thinkin?

Been doing a PB sandwich about an hour before working out, an energy drink (or RESULTS) about 30 minutes before... then a protein shake immediately after.

Whatcha thinkin?
More carbs with fruit or veggie / whole grain etc.

So PB and maybe an apple or banana.

After would be your shake with a small white potato.


Just a thought. :tucool:

I'm thinking about changing up my macros once I steady out. Here's what I'm planning right now... feedback?

So as you know... I've been cutting. I dropped down to 1200 calories on Jan 1st... bumping up 200 calories each week until I see the weight loss stop. At that point I have 3 options...

1) Bump up another 200 and hold that for a couple weeks - that will only be done if I am perfectly happy with my body fat once the weight levels off

2) Stay at the maintenance level until I start to lose weight again (which should theoretically happen as I build more muscle - right?) - this will be done if I am mildly content with body fat when the weight loss stops

3) Drop 200 calories and stay at that level until I'm happy with leanness - this will be done if I'm not happy.

So... after selecting my route, I was thinking about bumping protein way up. I have never reached 1 g / lb of body weight on protein intake. Just want to see if it will make a big difference in muscle growth.


INPUT? (I am thinking about posting this in another one of the main forum sections for those that don't read my journal... can't figure out where to fit it though)

MAN... I totally blew it last night :mad:

I sponsored a good friend on a Walk to Emmaus (4 day Christian retreat)... last night was the first night... so as customed we took him out to eat beforehand.

I knew my diet would be a little off... but I proceeded to eat way too much... and it was YUMMY - Texas Style BBQ Brisket and all the trimmings.

Guess there goes my +500 calories that was supposed to be on Sunday.

Oh well... back on the wagon I suppose.

For comparison's sake... I grabbed an old workout (from July 6, 2009)... did it today to see how much my weights have gone up in 7 months.

It is important to remember that I do all of my routine on a universal machine, so the weights do not translate into free weight (machine < free weights)


http://i623.photobucket.com/albums/tt319/bakrbj/Jan22_2010.jpg

168.2# this morning... 36.25" waist :claplow:

This 100 challenge sure has helped me get focused and stay consistent :tucool: Only 1 week remaining!

I've decided to take a break from chicken and potatoes... I've been eating them every weekday this month!

Ground beef and brown rice this week :eat:

Oh... and I'm up to 1800 calories this week... will be interested in seeing what the scale does at the end of the week... I am predicting a loss of ~1 lb.

WOW... just combined the specialized HIT workout for chest (CH20) with the one for abs (CH23) from The New High Intensity Training book... it kicked my butt!

Here's what I did...

Pec flyes
bench
dips
push ups

60 second break

side bends
reverse trunk curls
trunk curls
negative chins

60 second break

pec flyes
bench
neg dips
neg pushups

:eek:

I did the midsection workout in the book this time... CH23...

I quit posting workout results a while back because it's such a pain in the ass, but gonna start again, because it motivates me to push for greater results. That said, here's today's workout...

TOP LINE = WEIGHT / BOTTOM LINE = REPS
http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20workouts/Jan27.jpg

A couple notes... the +1 will always represent that I did one more, but lost form or had to go too fast (as seen on the negative chin this time)

The assisted pistol squat... http://www.exrx.net/WeightExercises/Quadriceps/ASSingleLegSquatSelf.html

Although I did 12 reps on both crunches I barely could... really struggled to get to 12, but wasn't going to let myself stop short.

Total workout time 25 minutes

One thing I forgot to mention... I weigh myself before I workout just as a sanity check (that my home scale is functioning properly), but go by my morning weight as the official measuring stick... eliminates the variable of food and water intake just before weighing in

Down to 167 this morning!

I am pissed :mad:... found a sweet deal on some weights, bars, and a bench on craigslist... $75 for 300# of olympic weights, a bar, and a bench. I was going to buy them and take to the gym at work so I could start doing some real squats... alas though he sold them before I got there :mad: Guess I'll keep watching :doh:

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20workouts/Jan29.jpg

Observations...


26 minutes to complete... about 3 minutes to get up after I was done :D
Posting workout progress is definitely motivating me to push harder... really nailed it today, but I'm sure there's more in there
10/10 cadence on leg extensions was a killer
Changed the way I do dead lifts (doing them on the lower pulley on the machine)... so I expect pretty rapid increases as I get used to what I'm doing
10/5 cadence on side bends, reverse trunk, and trunk curl... as slow as possible on neg chins
My abs feel like someone punched me in the gut!

Month end progress pics...

http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1102.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1103.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1104.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1105.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1107.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1106.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1108.jpg

January progress... (1st pic is end of Jan, 2nd pic is end of Dec)

http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1102.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1070.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1103.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1071.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Jan%20End/IMG_1104.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Dec%20End/IMG_1072.jpg

Current measurements (relaxed / flexed - cold)

Waist = 36 (at navel)
Chest = 39 / 42 (at nipples)
Shoulders = 47 (largest point)
Rt & Lft 4-arms = 11 3/8 / 12 (2" from elbow crease)
Rt & Lft bicep = 12 3/4 / 13 3/4 (6" from elbow crease)
Rt & Lft Thigh = 22 / 22 1/4 (9" from knee)
Rt & Lft Calf = 14 / 14 3/4 (3" from knee)

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb1.jpg

32 minutes to complete... all ab work done at 10/5 cadence... everything else at 3/3 unless otherwise noted


I've noticed that I wasn't really giving 100% effort, so I am trying to push harder every workout... always telling myself... just one more and pushing through when I normally would have stopped.

:claphigh: fat's meltin' off ya like butter. specially on ur back. really noticeable around ur loveys and triceps.

lookin bad ass in that front flexed pic. :tucool:

:claphigh: fat's meltin' off ya like butter. specially on ur back. really noticeable around ur loveys and triceps.

lookin bad ass in that front flexed pic. :tucool:

THANKS! It seems like the lower back is the place where I see changes the fastest when my BF% changes...

The end of March last year is when I made the switch on health... running hard to be able to show a major difference one year later. RTE is coaching me right now! Can't wait to see what the next two months bring

You are making great progress. Awesome job man!:tucool:

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb3.jpg

I went backwards on a few exercises... but realized that I cheated a little too much on the last rep to call it a clean one (probably did last workout too). Continue to push the bar farther on all exercises though.

Had to switch over to the universal to do the side bends because I was out of free weights... that'll change soon!

33 minutes to complete because I got interrupted

Ready to start the arm cycle next week!!! Getting rather excited about it :spaz:



Now... the really good news... a friend is going to let me borrow a bar and some olympic plates to keep at work. I can't wait to use some real weight and not have to fight over figuring out how to substitute everything on the machine!

You are making great progress. Awesome job man!:tucool:

Thanks brother!

I must say... lately I can't wait to work out. Have really gotten focus back on my lifting big time! I look forward to Monday, Wednesday, and Friday... am kind of bummed out on Tues & Thurs. Guess I am just really excited about where I'm headed!

Today's workout... the end of the ab cycle!


http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb5.jpg
30 minutes to complete

I almost :barf: when I finished trunk curls today :eek: whew... I killed it today - it's been about an hour since my workout and I'm just now feeling back to reasonably normal.

Bring on the arm cycle and some free weights next week :D

Gonna put my next few weeks calorie plan here so I'm not looking for it later ;)

Here's where I've been since the first week of Jan...

Week 1 = 1200
Week 2 = 1400
Week 3 = 1600
Week 4 = 1800
Week 5 = 1800

Now heading to...
Week 6 = 1600
Week 7 = 1600
Week 8 = 1400
Week 9 = 1400
Week 10 = 1300
Week 12 = 1200

(That'll take me to March 27th... It was the end of March of 2009 that I decided I was going to be serious about fitness... can't wait to see the one year comparison shots!)


Not sure where I'll go from there... guess it depends on what I look like then!

New routine... arms focus for 2 weeks. It took me ~40 minutes because I was doing several exercises that I've never done before... had to figure them out. That said, I expect weights to go up fairly rapidly this week as I get the hang of the form on these.

(This was the first time using a 7' bar and plates for these workouts)

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb8.jpg

Does it make sense that I could do a lot more back extensions on the neck than front flexions or am I doing something wrong?

For seated calf raises, I put the bar with weights on my thighs... don't think I'll do that again... the bar on top of my legs hurt too much... tried to put a towel under it, but couldn't maneuver the bar while sitting. Will try it next time standing up.

I got VERY light headed after the squats!

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb10.jpg


Bicep curl... only went up 10% on weight... seems that I should have gone more! Up to 55 next workout (?)

Better on Negative Chins! Want to get that higher, but man... the biceps are screaming

Got the 9th tricep pushdown out this time in good form

Going to add weight to the negative dip... thinking 10# next time

Went from the seated calf raise to doing it on the universal... there is a lower pulley and a belt to wear. Have to do them one leg at a time though because there isn't enough weight

Tried to do the same weight again on front flexion neck, but had to assist on the last 3 with my hands... guess I'll drop down to 5 lbs (or maybe 7.5) next time

Went up on weight to 15 on neck back extension and could still do a >12 reps... guess it's up to 20 next workout

This sure has come in handy the past couple of weeks!!! Glad my in-laws are in Florida right now (my father in law has the coolest toys!)

http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs200.snc3/20750_1158521257334_1656854319_356576_6919547_n.jp g

http://hphotos-snc3.fbcdn.net/hs200.snc3/20750_1158521217333_1656854319_356575_4143252_n.jp g

This sure has come in handy the past couple of weeks!!!

http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs200.snc3/20750_1158521257334_1656854319_356576_6919547_n.jp g

http://hphotos-snc3.fbcdn.net/hs200.snc3/20750_1158521217333_1656854319_356575_4143252_n.jp g

:dreamy: wow u get a cab! is that removable?? looks like it.

i've spent hundreds of hours plowing snow on an old jd without a cab and damn i'm jealous!

don't miss it a bit tho. :lol:

:dreamy: wow u get a cab! is that removable?? looks like it.

i've spent hundreds of hours plowing snow on an old jd without a cab and damn i'm jealous!

don't miss it a bit tho. :lol:

Yeah... the cab comes off. It's my father-in-laws... he has the best toys! It sure is nice. The snow blower is all hydraulic... you can raise and lower it and swivel the chute with two little levers on the steering column. Feel like a heavy equipment operator :D

I enjoy working out so much that I find it hard to not lift on my non-lifting days :doh:

Today's workout... Now it's time to rest until Monday for the next one! (Although I'm probably going to have to hand split some firewood this weekend)

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb12.jpg


Kept the clock in front of me for the negative chins and dips today... made sure that I was taking 10s down and less than 3 seconds to get back up... needless to say, that was a little harder than in the past when I wasn't timing. The second number on the reps was additional attempts that were <10 seconds

Can't seem to squeeze out that 10th tricep push down... arms just lock up part way down, so I did a SLOW negative only rep after failure

I think I need to go back down on weight on the hack squats and really focus on form... seems like I'm bending my lower back too much and not going down far enough with my legs... it is still wearing me out!

OK... time to face the facts... February has SUCKED. The workouts are going good, but my diet hasn't been as clean as it needs to be. I have been cheating too much. I don't think that I've gone backwards too far, but definitely not making the progress that I need to be if I want to hit my goal of the 32" waist. Need to refocus!

I know that it is going to get harder before it gets easier. We are going to a leadership convention this weekend... we will spend most of Friday night, all day Saturday, and Sunday morning / early afternoon in the Edward Jones Dome (St. Louis) with not the healthiest of food options.

But the following week my wife is starting P90X, so I know that we will both be more disciplined in our food choices.

We go to these meetings 3x per year... they are always a point in time where we analyze where we are in various aspects of life, set some new goals, and begin refreshed.

I think that's why I've sucked so bad the past week... knowing that it is getting to be that time again, so I am just relaxing too much. I know that the discipline will be at an all new level next Monday, but I shouldn't use that as an excuse to be lazy right now!

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb15.jpg

making progress!

Still getting the hang of the hack squats... form definitely much better today, but I should have gotten more reps out of it for sure.

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb17.jpg


Only major change was that I did the calf raises at at 10/10 cadence using both legs (instead of one at a time)... it is hard to do an exercise that slow, but man does it ever burn!

Was also able to get 8 reps in on the 10# neck front flexion

Today was the last day of this routine... can't wait to measure my arms on Sunday or Monday and see what kind of gains I got

Up next is Shoulders & Neck... looking forward to it!

Down to 1400 calories next week too! Time to lean out some more! Going for the 32" waist by the end of March

I enjoy working out so much that I find it hard to not lift on my non-lifting days :doh:

It's a drug, you want more! I do too, I kind of crave the intesity and then the euphoric feelings I get afterwards, pretty much throughout the entire day after!

Great journal BJ. Keep up the good work and subsequent posting.

I like your avatar... feel free to yell an obscenity at Mr.Richard Rodriguez for me, if you feel inclined.

It's a drug, you want more! I do too, I kind of crave the intesity and then the euphoric feelings I get afterwards, pretty much throughout the entire day after!

Great journal BJ. Keep up the good work and subsequent posting.

I like your avatar... feel free to yell an obscenity at Mr.Richard Rodriguez for me, if you feel inclined.

Thanks bro... hope it's helped you in some way!

Well... long weekend off! The leadership convention was AWESOME! But now I am tired as hell... maybe slept a total of 13 hours over Thurs, Fri, and Sat nights. As a result, I think that I could have done better at my workout, but I gave it all I had!

Changed to shoulders and neck for the next 2 weeks... also down to 1400 calories for the next 2 weeks... time to lean out a little more!

Updated pictures should be coming this weekend :tu:


So, here's the workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb22.jpg

Didn't hit 8 on several exercises, but I'm sure that I will on Wednesday (after some :sleep:)

I like your avatar...

:barf:

:barf:

Hey... back off... We might beat OSU sometime this decade!

Really sucks... now I know what it felt like when Cooper was coaching!

Here is an AWESOME video on success... it takes ~20 minutes, but worth it!


http://video.google.com/videoplay?docid=8976155746368663848#

Started color coding the workout again... anytime I go up in reps (at the same weight) I'll make the text Green... anytime I go down I'll make the text Red. When I increase weight I'll shade the cell in green... pink if I go down. The objective is to see a lot of green and little to no red/pink!

Today's workout went quite well... 100% better than Monday

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb24.jpg

Good workout! Progressed on almost everything and ready to go up on weights on a few things on Monday :tucool:

Be on the lookout for updated progress pictures this weekend! (for the one or two people that actually look at my journal on a routine basis ;)) I am feeling leaner, but don't know how much progress the pics will show... expecting BIG results by the end of March!

http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20workout/Feb26.jpg

Here's the end of Feb...

(I'm a little skinnier than the end of Jan, but not much... arms have gotten bigger though! Not sure if the month over month pics show much. The results at the end of March will be significant!)


http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1139.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1140.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1141.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1143.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1142.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1144.jpg

Comparison to the beginning of it all (March of 2009)... can't wait to see the comparison

It's hard to remember being that FAT!

FRONT
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1139.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/STARTING/Marend.jpg

SIDE
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1140.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/STARTING/Marend_side.jpg

BACK
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1141.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/STARTING/Marend_back.jpg

:claphigh: sUpErB progress!!!

:claphigh: sUpErB progress!!!

Thanks! Not there yet though... really want to hit the 32" waist :nod:

Time for another 100 challenge... helps keep me focused! Goal... 32"! Pushing hard in March for my 1 year fitness anniversary (I started the journey in earnest at the beginning of April 2009)

http://forums.johnstonefitness.com/showpost.php?p=792274&postcount=3


Going to take one last (hopefully) dip down through the month on calories then start building back up... I can't wait to get slim then eat near maintenance and bulk really slow.

Here's the plan for the rest of the month...
Week1 - 1400 calories
Week2 - 1300 calories
Week3 - 1200 calories
Then add 200 calories / week until I get ~2000ish... going to base all of that on what my waist measurement is coupled with the scale. (Could really care less what I weigh at this point, but it is a good metric to track)

Here's today's workout... last week for shoulders / neck... time to check in with the coach and see what's next week!

(oops... second set of lateral raises should be 10 lbs... not 15)

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar01.jpg

Another workout on the books...

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar03.jpg

Today's workout was rather unspectacular... pretty flat overall...

Start a new specialized routine on Monday. Not sure what yet though... haven't heard back from RTE in a few days... hope everything's OK down there!


http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar05.jpg

Don't know what it was about today's workout... but I feel a lot more worn out than normal. Doing a back routine this week...

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar08.jpg


This is the first time I've attempted the straight arm pullovers, and I guess way wrong on the weight... I did a set with 15 lbs first... quit after 12 reps and grabbed the 25 lb plate because it was WAY to easy

Also the first time I've done stiff legged dead lifts with free weights... I can go a little higher there too.

I haven't benched in a while... the good news is I'm up on weight vs. what I was doing before! Steady progress :D

So... this is the week of craziness... down to 1200 calories :doh:

I know that most don't condone this, so please do not try this at home... had to throw in my disclaimer.

Going to then go up by 100 calories per week up to around 2K... see what the weight is doing then and how my body looks.

As for workouts... continuing to do the specialized routines out of the HIT book. It's back this week... abs next week... then chest... then a week off... then back to some all-around for a few weeks.

Here's a couple of blurry pictures taken with my blackberry mid-workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/IMG00081.jpg

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/IMG00078.jpg

Don't know if it's all in my head, but I definitely feel like I've been filling in a little more lately

I finally took the leap and took my first suit to the tailor :tucool: Time that they get taken in a bit so it doesn't look like I'm wearing a tarp

oh man. nice delts and good lookin veins on your bicep. i wud love to get some veins on my arms. so far its only bluish/greenish color lines and i have to look really hard...

Lokking great, BJ! Keep up the hard work! :tucool:

Thanks for the compliments guys... much appreciated! Keep working at it and you can get results even better than those for yourself :tucool: If I can do it anyone can ;)

Dang... I'm still sore from Monday's workout!

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar10.jpg

Keep on posting your progress !

Been reading through your first cut journal and your current one and I am enjoying myself a lot. :nod:

Your progress so far is very inspiring. I am looking forward to finally see some abs of yours.

:gl:

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1 more follower ;)

Keep on posting your progress !

Been reading through your first cut journal and your current one and I am enjoying myself a lot. :nod:

Your progress so far is very inspiring. I am looking forward to finally see some abs of yours.

:gl:

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1 more follower ;)

Thanks man... I appreciate it... and I too am looking forward to seeing my abs (will be the first time ever!) Let me know if you ever have any questions or need any advice... I've done some things right and some things wrong, but gaining experience and knowledge is the most important part (well, that and not quitting)

Been looking back through some of my old stuff just to remember where I came from. Two big things I wish I would have done differently...

1) When I started bulking after the long cut I was too hasty... ate too much... not clean enough... basically got lazy

2) I was lazy the last quarter of 2009... really not focused. Still worked out, but allowed myself to put on the weight that I am spending time getting rid of right now.


After I finish this last calorie dip (I'm going to go up 100 cal / week from the current 1200 up to ~2K) I am just going to shoot for maintaining for a while... no need to make a drastic shift like I was hoping to do when I started bulking the last time. Don't know if I'll continue to track everything in Fitday or not... but last time I quit doing it I started eating bad.

I also think that I'm going to take up riding my bike again as it gets warmer. Not with the goal of losing weight, but with the goal of having a higher endurance. And, I got to the point where I really enjoyed riding across God's creation.

All in all, I am going to enjoy a summer of looking good! (I'm sure my Wife will appreciate it ;))

Weighed in and checked my waist measurement this morning...

Weight = 163.5
Waist = 35"

I'm hoping that the waist measurement will start moving faster as I think that I've eliminated all other fat stores in my body... this is the last place for it to come off

I also think that I'm going to take up riding my bike again as it gets warmer. Not with the goal of losing weight, but with the goal of having a higher endurance. And, I got to the point where I really enjoyed riding across God's creation.

That the same reason my wife and I are thinking about getting bikes this Spring.

That the same reason my wife and I are thinking about getting bikes this Spring.

Yeah... watch craigslist and the local garage sales! I got two pretty nice mountain bikes for the wife and I for < $50!

Yeah... watch craigslist and the local garage sales! I got two pretty nice mountain bikes for the wife and I for < $50!

Thanks for the suggestion. I've been monitoring Craigslist for some other equipment. I hate to see people's willpower and determination on fitness fade, but I'm not above benefiting from it :D

Comparison to the beginning of it all (March of 2009)... can't wait to see the comparison

It's hard to remember being that FAT!

FRONT
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1139.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/STARTING/Marend.jpg

SIDE
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1140.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/STARTING/Marend_side.jpg

BACK
http://i623.photobucket.com/albums/tt319/bakrbj/Feb%20End/IMG_1141.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/STARTING/Marend_back.jpg

:eek: Wow what a difference!

:eek: Wow what a difference!

Thanks Rob! Just wait until the end of this month :tu:

And so ends the week of back... doing abs again next week...

1200 calorie torture is almost over too! But only going up 100 calories per week. Man... I keep wanting to go faster for sure cuz I'm HUNGRY :drool: keep reminding myself... slow and steady!

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar12.jpg

I did it!!! Friday nights are always my hardest nights for wanting to cheat a little... stayed clean tonight! :claphigh:

OK... so I edited a few of the pictures that I took over the weekend (and deleted some of the ones I didn't like). I really need to work on taking better pictures to capture a bit better my real results - cause they are much more impressive in person than over the pictures. Anyway, here are the ones that I kept as OK...

http://i623.photobucket.com/albums/tt319/bakrbj/Mid%20March%20%202010/IMG_1152.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Mid%20March%20%202010/IMG_1153.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/Mid%20March%20%202010/IMG_1157.jpg

And here's today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar15.jpg

I stepped on the scale at home this morning... 161.6 :eek: Damn... I'm just a little guy now!

1300 calories the rest of this week then up 100 more next week! I can't wait to get back up into the 1600 range! Soon enough... soon enough. Need to take a waist measurement again - perhaps tomorrow morning!

Here's today's workout...
http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar17.jpg

Today's workout was lousy... didn't eat my normal pre-workout carbs and I felt like I ran out of fuel big time... just about want to go to sleep right now!

Anyway, here it is...

http://i623.photobucket.com/albums/tt319/bakrbj/Mar%202010%20workout/Mar19.jpg