Hello everyone, ive decided to start a jounal to chronical my journey through the stages of my body recomposition. The first part of this journey will be the fat loss stage, which will last for 14 weeks, but maybe longer, all depending on whether i am where i want myself to be by the beggining of the second stage. Stage two will be to add lean mass to my frame while trying to keep my newly attained bf% as low as possible. For now, the fat loss stage will be the primary focus of this log.

Now, perhaps a little history about me is in order. Im 25 years of age, and i reside in vancouver, BC, Canada. Half of my life, id say from the age of twelve until the present, ive been chubby, and at certain times, on the verge of just plain fat. Ive had some success in the past losing weight, but before i was able to reach my goals, i "fell off the wagon" and resorted back to my old lifestyle and surely enough landed right back where i started. Being overweight has had a huge negative effect on many aspects of my life. I think the most damaging of its effects reflects upon on my self esteem and confidence. Anyone who has been there knows how destructive a negative self image can be to ones quality of life. Basically, this is what had led me to decide to make a change. The person ive become on the outside is not what i think of myself to be on the inside. Its time to live a healthier lifestyle....its time to make a change!

Current Stats:
25 years old
5'9" tall
196.5 lbs
BF unknown too high though

Goal:
I will lose 25 pounds of fat between setpember 15th, 2009 and january 1st, 2010, while maintaining and/or increasing my current strength and muscle mass.

How i will reach my goal:
-I will eat 5-6 balanced meals/snacks a day (1 every two to three hours)
-I will wake up and do cardio first thing in the morning at least 5 times a week.
-I will do 5 weight training sessions a week.
-I will get 8 hours of sleep (7 minimum) every night.
-I will drink 1 gallon of water a day.
-I will not drink any alchohol
-I will log all food on paper to track calorie consuption
-I will not eat after 8pm

Suplements:
-Protein Isolate powder
-Glutamine
-Daily multi-vitamin
-fish oil caps
-ZMA before bed
-e/c/a stack

Weight Training Routine:
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
Saterday - off
Sunday - off

Nutrition:

Im going to make a concious effort to eat healthy. My stadegy is basically summed up in this article ive found

http://www.bodybuilding.com/fun/10_fat_loss_secrets.htm



Ive also taken some before pictures and body measurments, but im having a hard time posting them up(a little embarrasing). I may just hold onto them to use as a reference once ive completed this first stage. I look forward to your comments and suggestions....thanks for your support.


The first week of this program im going to ease myself into. Adding one aspect a day untill everything is in action by week two. Ive been living a pretty sedentary lifestyle the last few months, so i dont want to take on too much all at once. Now lets get it started!

DAY 1

Hey guys, so day 1 has come to a close. Today was a good day, i didnt get into the weight room yet, but i did managed 2 seperate sessions of cardio. A 45 min hike in the morning before breakfast, and another 45 min brisk walk in the evening. My diet was much better today then it has been in a while, but still not perfect. im broke until friday so i have to make due with what i have untill then. I thought it might be worth mentioning as well that ive decided to give up cigarettes as well as of yesterday, so if i seem like a dickhead in the future, you know why ;)

So here is what i ate today, not perfect, but im workin on it...by next week ill have it dialed in!

DIET:

1 can Tuna on whole wheat bread(2 slices) w/ 2tblsp miracle whip, cellery, and 1 slice swiss cheese
2 small chicken fagitas with a total of 1tbls guackamole, 1 tblsp salsa, 1 tblsp sour cream, lettuce, green pepper, tomato, and sprinkle of cheddar cheese
1/2 cup green salad with oil and vinegar
1 scoop whey protein in water
Cucumber and onion salad w/ balsamic vinegar and olive oil
1/2cup frozen blueberries with splenda

TOTAL CALS = 1449

Good Luck Ershbomb! :tu:

Good Luck Ershbomb! :tu:


cheers dude... i appreciate it

DAY 2

hello again, another day in the bag. I slipped on the smoking today, didnt buy a pack, but a buddy gave me 2 smokes and i caved and sucked em back. Other then that today was pretty good. I still havnt gone to the weight room, i owe the gym money, of course :( , but ill take care of that by the end of the week and start pumpin some iron next monday. I did do a light workout though at home, 4 sets of pushups, and some curls, nothin serious. On a more positive note i did about a 30-40 min HIIT run out in the rain today, felt really good, im going to run outside untill it gets too cold, much better then being on a treadmill at the gym IMO, fresh air is great. Diet wise, its was alright, probably didnt get in enough calories today, but the ones i did were of good quality.

DIET:
1 packet oatmeal mixed with one scoop of whey protein
1 cup baby carots
8 oz steak with fat trimmed off
1 cup romaine lettuce
1/2 cup mixed vegetables
1 tblsp caesar dressing
1 can tuna in water
4 tblsp salsa
3 cups steamed vegetables
2 tblsp teraki glaze

TOTAL CALS = 1218

DAY 2

hello again, another day in the bag. I slipped on the smoking today, didnt buy a pack, but a buddy gave me 2 smokes and i caved and sucked em back. Other then that today was pretty good. I still havnt gone to the weight room, i owe the gym money, of course :( , but ill take care of that by the end of the week and start pumpin some iron next monday. I did do a light workout though at home, 4 sets of pushups, and some curls, nothin serious. On a more positive note i did about a 30-40 min HIIT run out in the rain today, felt really good, im going to run outside untill it gets too cold, much better then being on a treadmill at the gym IMO, fresh air is great. Diet wise, its was alright, probably didnt get in enough calories today, but the ones i did were of good quality.

DIET:
1 packet oatmeal mixed with one scoop of whey protein
1 cup baby carots
8 oz steak with fat trimmed off
1 cup romaine lettuce
1/2 cup mixed vegetables
1 tblsp caesar dressing
1 can tuna in water
4 tblsp salsa
3 cups steamed vegetables
2 tblsp teraki glaze

TOTAL CALS = 1218

Congratulations on starting the journal, Ershbomb. I hope you get to the gym this week. I wish you luck too! :tu: :nod:

Rogo

Good Luck

ive decided to give up cigarettes as well as of yesterday, so if i seem like a dickhead in the future, you know why ;)

Been there, done that, Good Luck!:tu:

thanks for the support guys... i appreciate it

DAY 3:

So today was another good day, i still havnt gone to the weight room, but im going in tommorow to renew my membership so ill be there soon. Im already starting to feel better, my mood is improving, and i just generally feel more energized and happy. I got in a nice long 1.5hr walk this morning, and another 35min this evening. No cigarettes today, i gotta say that not smoking is much harder then eating healthy lol. So tommorow is friday, and the weekend and payday is upon me, weekends have always been the hardest time for me to stay true to my diet plans, but im going to stay the course untill i achieve my goals!!! Ive decided to weigh myself once every 14 days, well at least for the official bi-weekly update weigh in. Im confident im doing everything right, and i dont want to become a slave to the scale over the next 14 weeks. Im aiming at losing 3.5lbs every two weeks, i think thats very doable and i dont think ive set the bar so high that ill be dissapointed. Also at that rate i will hit my goal of a 25lbs loss right on schedule. Who knows, i may even surpass it :)

DIET:
1 packet oatmeal with 1 scoop whey protein
whole wheat sandwich with 2 slices turkey breast and 6 slices salami, 1tblsp miracle whip, 1tblsp mustard, 1 serving swiss cheese, and some lettuce
large chicken breast on a bed of whole grain brown rice
1/2 tblsp olive oil
1 scoop whey protein

TOTAL CALS = 1553

DAYA 4 and 5:

The weekend was not entirely bad, i went out for a meal on friday evening, but other then that diet was nearly perfect. Friday afternoon i took a long walk and took saterday off unfortunately. I renewed my gym membership as well this weekend and im going to start the week off with a nice chest workout, its time to get in the gym. Anyways gotta run, ill be back later on to log today. cheers!

DAY 6:
Hey guys, so day 6 is comin to a close and so far id say im doin pretty good. Tommorow im startin my weight training so im lookin forward to that. Today i did an absolutely grueling hike up the local ski mountain, took me about 1 hour and 15 minuits, definately burnt off a bunch of calories. Im feeling good about things so far, i might slip here or there along the way, but im gonna pick up and keep going. I was thinking originally id weigh myself every 2 weeks, but im getting a little anxious, so im going every week, so tommorow, well see how im doin. I was out and about all weekend so i havnt kept a log of all the food ive consumed but its definately been in controll, and ill start logging that again tommorow. Anyways, gotta run... lataz

DAY 16

Hey guys, so ive been getting lazy with the log, but i have been keeping at my recomp plan. Im now fully into the swing of things with my weight lifting and cardio routine. My diet is much better then it was but it could deffinately be better, nonetheless im seeing results

DAY 33

well this log has not really materialized into what i had hoped, but i have been making progress none the less. Ive decided to post up some progress pics to get some feedback since ive just past the one month mark. My strength has been steadily increasing, my mood is better, and im feeling more confident as every week goes by. My diet coould be better, as this has always been my weak point. Ive been really consistant with my weight training program since i started and i think i may be putting on muscle at the same time as im losing fat because the scale has been going up slightly but i can see some small changes in the right direction in the pics.

so anyways here they are... what do you think?

Congrats Ershbomb. You're doing a great job so far. Your plan is viable and you're sticking with it. Pics show improvement in shoulders and upper arms and I'm sure the weight is starting to come down. Giving up the smokes is really significant too. You'll never regret the fact that you stopped smoking. It is a vile habit.

thanks for alot carguy. well the thing is the scale has been going up lol. Im up to 203, i mean i havnt been cutting calories insanely like i was originally, but i think i may start to drop them a bit. I just really enjoy the increased strength in the gym, its hard for me to drop the cals because i dont want my wokouts to suffer, but at the same time, i really want to get the bf down. This is my dillema