Alright, I'm sure there are a few of us college students who have found the transition back into school to be detrimental to our summer progress. Me for example, I lost twenty pounds this summer, and I've already gained ten back, I quit logging my food intake, etc. I still make it to the gym several times each week to get my workouts in, but making up for all this extra food with running is no fun.

So, I would like to have a no-pics motivational, endurance challenge to those interested. My main objective: stay clean despite college temptations and start losing that fat again. I think this should be an open challenge, any stats can join up, and the occasional stat update with occasional progress chart would be great. Anyone interested?

My stats:
5'7"
163 lbs.
bf% appx. 14-15%

Goal:
<153 lbs
11-12% bf

I think tracking this and trying to compete with others to stay clean will be great.

LOL, not interested in your challenge, but thought your title was funny :) I'm a senior in college :cool:

Alright, I'm sure there are a few of us college students who have found the transition back into school to be detrimental to our summer progress. Me for example, I lost twenty pounds this summer, and I've already gained ten back, I quit logging my food intake, etc. I still make it to the gym several times each week to get my workouts in, but making up for all this extra food with running is no fun.

So, I would like to have a no-pics motivational, endurance challenge to those interested. My main objective: stay clean despite college temptations and start losing that fat again. I think this should be an open challenge, any stats can join up, and the occasional stat update with occasional progress chart would be great. Anyone interested?

My stats:
5'7"
163 lbs.
bf% appx. 14-15%

Goal:
<153 lbs
11-12% bf

I think tracking this and trying to compete with others to stay clean will be great.

Well, I'm a college student (senior), so why not...

I don't track calories or eat clean all week anymore (weekends I eat anything and drink), but I am trying to lose a little fat. Don't know my body fat, I'd guess around 12%? Maybe a little less, little more... who knows. Anyway, I'll try to keep this updated, maybe provide motivation for myself and others. I weigh myself every Friday morning, just started keeping track this week.

Age: 21
Height: 5'6"
Weight: 163.5 lbs (as of 9/17)

see, the later part of the summer was where i fell off the wagon. now that im back on school, i thought i would eat clean and get some good workouts in.

damned thursday, friday, saturday eating/drinking binges throw off any work i did during the week :( and im still 5-10lbs heavier than i was during the summer. we'll see how i do with this challenge tho

College kid here too... but I lived on my own all summer so the transition well there wasn't one... currently bulking or I'd join ya all. Good luck! Are you all eating dorm food or making it on your own? If you are on your own, then eating clean aint too bad (buying in bulk saves my butt).

Alright cool, got some people aboard the wagon. This is exciting.

Deaf, it's funny, I make my own food, but I still manage to a) make bad food as well and b) give in to random fast food outings.

Everytime I encounter a temptation, I will remind myself of this thread so I can keep myself motivated.

Are you all eating dorm food or making it on your own? If you are on your own, then eating clean aint too bad (buying in bulk saves my butt).

I make almost all my meals during the week, but let's face it, being in college, it doesn't matter so much. I try to eat cleanly during the week, but between all the drinking, late nite food delivery and happy hours with free (bad) food, it is rather difficult to stay clean. Of course some people can manage without it. I tried last semester for 2 months and it was torture. That's why I am not setting goals or insisting upon reaching any certain weight/body fat.

Nevertheless, I wouldn't mind losing a few more pounds, so I'll just briefly outline what I do that may help me.

Diet: Eat cleanly as often as possible (at least 4 days/week)
Weight training: 4x's per week (rarely ever miss a day)
Cardio: I intend to do cardio anywhere from 3-5 days a week, but we'll see how that goes. It may very well never happen...

:gl:

Today's off to a good start. I ran laps in the gym, which I haven't done in about 6 months (I normally just use a treadmill) and I ran a mile in 6:47, which rocks because I've never done that before. But it blasted me and I was tired all during my workout, oh well. The food intake is going good. I felt myself craving a soda, but I quelled that demon, now I just have to make that a habit again.

its a challange then!!!

this is my sophmore year...

workin 35 hrs per week and then college... its super hard to eat 4-5 time per day and then find some time to work out...

so far ive been runnin for like 5 months in the mornin that is... i have to wake up around 5.30am so i wont be late for class...

right now

140lbs
5'7
around 16-17% B.F. im not sure

I'll be in the challenge in the sense of eatting clean. I shoot for clean sunday night through friday afternoon. Friday nights my friends and I go out to eat. Then I usually have one other meal out on either saturday or sunday. I only let myself go over my calories range 1 times a week and I keep it below 4k. Currently bulking. Been averaging:

3259 calores

Fat: 85 grams (757 cals) 23%
Carb: 370 gram (1306 cals) 40%
Fiber: 50 grams
Protein 272 grams (1094 cals) 34%
Alcohol 8 grams (57 cals) 2%

This is an average of the last I think 12 days (I use the full version of fitday).

Pics from this weekend.... Im in all, just going the opposite direction:

Currently at about 143.8ish... 5'8". Started bulk at 142.4ish just over 3 weeks ago.

One flexxed and unflexxed for both back and front. We'll keep it healthy together!! I'll do new ones like once a month if that sounds good to all. This should be fun
:D

I came up with our mantra... see if you like it,

"The girls are more impressed when you have a 6-pack than when you finish one.... ummmmmm."

Just repeat that over and over while your friends eat McDonalds or drink in front of ya.

damn right^^


super nice pics!!!


im eatin around 2100-2200 calories... i still need to work out more though

Damn Deaf, my goal now is to get as cut as you! I'll work on getting some pictures for this month and then update again in a month.

In fact I'm gonna set a new goal...not sure what yet, but by my b-day Oct. 25th, I better be that goal! :lol:

I'll get in on this too. I'm a college senior still forced to make dorm food work. My biggest challenge as well is the late-night snacking with my friends, but let's see how this works out.

I have been tracking my intake with some success for a little while. Fitday.com is awesome, and once you figure out how to enter stuff quickly, it's not that much of a pain in the ass. Guessing portions for dorm food can be though. Oh well. I'd suggest that site for anyone looking to keep solid track of intake.

Right now, I'm at 178 and 5'11" with a BF of 22-1ish. My goal is to cut my waist down ultimately. I'm thinking of cutting off to 160 by at least December. We'll see what progress I make along the way. I'm also building up to do HIIT cardio. Right now I'm doing 30-45 minutes of running with my heart rate at 75-90 MHR.

I'll keep you guys posted! This was a good idea.

hg

Fitday is an excellent site/program. I bought the full version and use it for all my dietary tracking as well as weight and measurements.

Well day three has gone well, suprisingly there have been only a few temptations and I could easily turn those away. This weekend, however, will involve an alumni band event at the football game, which will ultimately lead to Waffle House, my fat man Mecca. Of course I will indulge, but I'll run that day to make up for it, Deaf I like your sig "You'll pass out first" that's good stuff and it's a pretty simple bit of motivation.

My revamped set of goals (man when I said 15% bf, I was way off, I'm more lik 19%):
160 Currently
155 by October 25th (my birthday, gonna cut those pounds slow)
145 by December 25th with good definition
From there, play it by ear (and celebrate heartily)

My revamped set of goals (man when I said 15% bf, I was way off, I'm more lik 19%):
160 Currently
155 by October 25th (my birthday, gonna cut those pounds slow)
145 by December 25th with good definition
From there, play it by ear (and celebrate heartily)

Sounds like a very reasonable set of goals. Speaking of passing out first, I felt like I was close today. I pulled out 4 miles is just under 27 mins today :D I think I could have gotten down to 26 had I pushed harder. My current goals:

Currently 144lbs ish

1: leg press 550 lbs+ by new years
2: leg press 700 lbs by my 22nd bday (may 14th)
3: bench press 220 lbs for a set on my 22nd bday
4: be between 150-155 at 8-9% BF by my bday may 14th
5: Run 4 miles in 24 mins
6: Run one mile sub 5 mins

I know the running and the lifting don't go hand and hand per say... but I am not one for all out body building. I like the idea of being functional too. I want to be a bit bigger, but very well rounded. My resting heart rate is in the 40s finally. I hope to have it be low 40s come my bday.

Since there's a good chance I'll be out drinking a lot of Thursday nights, I'm going to change my weigh-in day to Thursdays. I was 163.5 lbs last Friday and now I am 160.5 lbs as of this morning. I can only assume a lot of that was water, but I definitely feel/look as I've also been dropping a little fat here and there. I managed to get in cardio twice since Monday and have yet to miss a lifting day. My eating has been good from Monday - Wednesday, but Thursday - Sunday it doesn't look so pretty. We'll see what happens.

Until next week...

Sounds like a good week man :tucool: I am going out tonight too... but I am only going to have one or two beers (12 ozers not pilsner glasses :lol: ) thursday are the nights everyone goes out here so it is fun just to see everyone and hang out. Hehe I always hate seeing alcohol in my fitday circle graph for caloric break down.

so far i havent missed a day of cardio or liftin!!!

my gols to run a 5k under 20 min... right now im 24-25min...

day 3 so far... :tucool:

2day i couldnt eat tuna... cause i went to the store to buy some fat free crackers... but they were out....

ooh well.. im gonna eat some chicken breast instead....


time to go to work...

I came up with our mantra... see if you like it,

"The girls are more impressed when you have a 6-pack than when you finish one.... ummmmmm."

Just repeat that over and over while your friends eat McDonalds or drink in front of ya.

So does that mean it is a guys only challenge? Has there even been any girls in any of the challenges?? :D

So does that mean it is a guys only challenge? Has there even been any girls in any of the challenges?? :D

Anyone/everyone is welcome... don't even need to be in college. I think it is basically a challenege to stay healthy and fit despite what college throws at ya. Hop on board if you want.

Anyone/everyone is welcome... don't even need to be in college. I think it is basically a challenege to stay healthy and fit despite what college throws at ya. Hop on board if you want.

;) Thanks!

Well I am in college, I am 21, but I work and have a son, so you can see where motivation to get my butt up at 5 a.m. lacks - lol.

So what all are ya'll posting? I would need some time for some pics :o

I think this is less formal than many of the challenges. Kinda a support group for us college folk. In general, I would say posting goals and updates as to how things are going. Encouraging everyone else you know :) Pics are by no means necessary. A place to rant and rave to others who are in a similar situation. Welcome

My eating has been good from Monday - Wednesday, but Thursday - Sunday it doesn't look so pretty. We'll see what happens.


Dude, I am with you here, starting Monday, everything was fine, until this evening when I had a small brownie, then it just snowballed from there.

Reese, I love your use of the word "y'all", I love using it myself and I'm glad to see another freely use it.

Kinda a support group for us college folk

Hell yeah, exactly what I wanted this to be.

i made a 62 in my C++ programmin test :d_eek: ..


im gonna work harder next week :nod:

Well I will list some goals since everyone else is.

My number one goal is to see def. in my abs without flexing. I know a lot of guys don't like that, but I think abs on a girl are beautiful.
Another goal is to keep my diet mostly clean. I would like to consume 1200-1500 cals a day and that's it. I am a big eater so that is hard for me!
I haven't been below 120 since high school and I would be elated if I got there, but I am mostly aiming for 120. I am currently at 125.
I have gotten to 120 before, around March of this year actually, but I got a new job and started slackin'.
I will post pics a month from today, but no before! :spaz: they would be scary!

Question? How long is the challenge? :D

i've been pretty good - weights 3x week and cardio 4-5x a week for 60+ mins. Trying to bump the cardio to 5-6x week since i think i would die if i did 7x a week.

was super bad the past 2 days. this girl made me a BAG of cookies and i had to eat almost all of them along with some chips and salsa and taco bell.

Weighed in today at 202, .5lbs heavier than my lightest since going back to school and 3lbs less than where i started, so i guess im pretty happy. just frustrating doing soooo much cardio and whatnot and seeing such slow results. hopefully i can get on a better meal plan. thats my biggest problem. i cook for myself, but im a really bad judge of calorie intake (with stuff like sliced meat or where serving size is by the oz) but i am determined!

Well I will list some goals since everyone else is.



Question? How long is the challenge? :D


how bout a semester??? or a school year?? :bow: :read:

how bout a semester??? or a school year?? :bow: :read:

I say until SUMMER! :flex: That will get us through the binges during the holidays. Too much?

i've been pretty good - weights 3x week and cardio 4-5x a week for 60+ mins. Trying to bump the cardio to 5-6x week since i think i would die if i did 7x a week.

was super bad the past 2 days. this girl made me a BAG of cookies and i had to eat almost all of them along with some chips and salsa and taco bell.

Weighed in today at 202, .5lbs heavier than my lightest since going back to school and 3lbs less than where i started, so i guess im pretty happy. just frustrating doing soooo much cardio and whatnot and seeing such slow results. hopefully i can get on a better meal plan. thats my biggest problem. i cook for myself, but im a really bad judge of calorie intake (with stuff like sliced meat or where serving size is by the oz) but i am determined!

I use www.fitday.com ---> it was suggested by a member on here. It is a lot about macros too, but I find it hard to judge those at times, you really have to watch what you eat for that. I think it is really about good judgement. Stay strong with your meal plan!!! The diet can be more crucial than the work outs! If you can get both down pat you will see major results. :o but I love to eat so I am not perfect, but I know I dropped big time when I really watched what I ate! :gl:

yeah!! til summer will be then :eek: ...

-------------
time to work out my shoulders and traps :bb: ...

cmon guys!!! WE CAN DO IT!!! :jumping:

Welcome officially Reese :) and Marcman... don't beat yourself up too bad over a rough day or two. There is always next week. I say this as I am eatting a piece of cheesecake from the cheesecake factory (it is friday which means I get a dessert :D the nice thing about bulking is that even on my fridays where I allow for a meal out and dessert i am still in my calory range. Might be a tough weekend thoug. Friend is throwing a big bash tomorrow night and I'll be at my race all day. So tomorrow my nutrition wont be stellar either :confused:

today was good. my goal is 190 which may be a little low, but i dont think so. we'll see how long it takes me to get there. im determined dag nabit!

oooh man!!! i just finished my workout...4.25am :bow:
and i still need to take a shower.. :drool:

i just wanna go to bed so bad... :confused:

well im out ... :d_biggrin

Stepped on the scale for kicks this morning... 164 lbs. That's up 3.5 lbs since Thursday. haha, the wonders of the weekend at college. Too bad there's still 1 more night... :d_eek:

I was good until Thursday night when my neighbor made brownies, the next I had Krystal's AND Waffle House, but I tell you...I learned my lesson hard that night. I have never had a worse stomach ache, like I was doubled over on the ground in pain, I couldn't even move. That was some crazy waffle house gas, my body sure punished me for eating there haha.

I'll be back on tomorrow though, I got a leg workout and I'll do some major cardio. If I can last Sunday through Thursday, I think I will be quite fine.

Let us persevere through these brownies and parties and binges!

:rolleyes: ... i ate a hamburger today and some pancakes in the mornin...

oooh well ... at least i havent missed a day of work outs...

right now im doing lifting everyday, and cardio (running) 5 times per week :flex:

Off to do some legs, abs, cardio, and raquetball, whoooo! Damn the sweet sweet allure of sesame chicken

barf. friend's 21st birthday right after an entire day of not eating results in drunk binge eating like none other. i had a BIG dinner, but in the wee hours of the morning i had

meatball sandwich at subway
chicken burrito

and today i just woke up and had an awesome breakfast but i wont go into the details. back on track all this week hopefully! damned school is starting to get in the way though

I had a relatively moderate weekend. Friday I went to see my mother and had a lovely dinner with her a conversation that last about 3-4 hours about religion/science/philsophy. Man I love my mom :)

Yesterday, I had a race and although I only placed midpack, I had a blast. The car handled great I just don't push it hard enough ohh well. It's all for fun. I also had a killer workout yesterday. I hit a 5.5 min mile yesterday at the end of session which is a new best (considering I time myself at the end of the 25-30mins session). Yesterday night I went to a party a friend was throwing, but as if my usual style I brought my own alcohol. I usually bring a nice pint I haven't tried before and just slowly drink that instead of pounding key light. I don't have a problem drinking one or two drinks, but no way am I going to get ripped except on bdays and whatnot. Its not worth it or at all necessary to have fun (IMO).

As for today, I have an essay to work on for analytical chemistry. It'll be a short week as we get thursday and friday off. I am excited because I get to goto the symphony on friday!!! I love live music... especially jazz and classical. Today was my last day in my current lifting routine. I will be taking the next week off of lifting as a result to give my body rest while I design a new one. I will also be starting creatine for the first time here soon.

Hope everyone has a lovely sunday.

Cheers.

Well, as for me. After having eaten HORRIBLY since Thursday and drank 2 of the 3 last nights, I think I just inhaled half a carton of ice cream among other things I just picked up at Pathmark. To make matters worse, I reinjured my back in the gym yesterday, so I'll be out for a few days. Awesome. :rolleyes:

Next weekend is homecoming. Thursday - Sunday is just going to be one big drinking/eating fest. Sure gonna have my work cut out for me come next Monday! :nod:

thank god its finally monday. these weekends are destroying my soul. just did 60 mins cardio (40 mins 155-170bpm, 20mins 130bpm) and im eating 2 servings of fat free cottage cheese

got a workout this afternoon and im going to try and start using fitday so that i have a better idea of my caloric intake

anyone have a guestimate as to protein/calorie content of 4oz of turkey breast or roast beef? not packaged/no preservatives or anything. last year i was eating packaged turkey breast that was like 100% sodium but only had 25 cals a slice. i got in for a weekly weigh in tomorrow morning if i can get out of bed. early morning cardio REALLY makes a difference on an empty stomach.

today was also my first day working out with my free ipod :) it makes a HUGE difference to listen to music while you work out, cant believe ive gone so long without it. now all i need is one of those arm strappy deals

4oz of turkey my guesstimation w/o knowing more 150-200 cals... couple grams fat... rest protein (maybe couple carbs if seasoned)

I just ordered one of these to use in my new workout routine... I am kinda excited. I also put up a pull up bar in my room last night. I am sure itll be a mixed blessing. I will use it a ton... probably too much.

http://bodybuilding.com/store/grizfbelt2.jpg

Saturday went okay and Sunday was a fried food feast! mmm I loved fried food. :D Anyhoo - doin' good so far today (though it is only 9:30 :rolleyes: hehe) I haven't weighed in - don't want to after this weekend. Looks like not a lot of us did good over the weekend - that is what we need to challenge eachother to - to actually not cheat or drink over the weekend, is that possible?? :eek:

Good luck this week!

Looks like not a lot of us did good over the weekend - that is what we need to challenge eachother to - to actually not cheat or drink over the weekend, is that possible?? :eek:

Definately possible... althought for me... it isnt a matter of not cheating or not drinking but rather keeping it in check. I allow myself 2-3 drinks a week (baring a good friends or my bday or a bachlor party) and 2 meals that fall outside my diet and don't go outside my calorie range more than once a week. It is important to find something that allows you to achieve your goals while at the same time is very liveable. It is all about finding a lifestyle not a diet.

Today is fine here... weekdays are easy. I did a running, biking, rowing cardio workout today between classes. It kicked my butt
:p

today i ran 10 miles!!! :spaz: it took me 2hrs and 10 mins :bow:

it wasnt that bad for my first 10 miller :tu:

time to go to bed :drool:

today i ran 10 miles!!! :spaz: it took me 2hrs and 10 mins :bow:

it wasnt that bad for my first 10 miller :tu:

time to go to bed :drool:

Good work man... 10 miles is quite a ways. I've never pulled down more than a 1/2 marathon at once... not sure I want to hehe. Anyways
:tucool: :tucool: :tucool:

2 meals that fall outside my diet and don't go outside my calorie range more than once a week.


I need to start doing that, calculating in my cheats. I tend to just say screw it and go all out.

jgmx, that is awesome! I need to take a lesson from you and Deaf and start running my ass off! I've gotten really lazy with my cardio, like today I barely ran 24 minutes. I need to get back to running laps and run 3-4 miles a day or something, whenever I'm not doing weights.

thanks guys :nod: ...

ive been trainning for like 5 months... when i started i could barely run a mile w/o stoppin, from there i worked my way up.

heres the website where i got my routine

http://www.runtex.com/runtexu/training/5K/ ....

i need to buy some new shoes, i think my next choice will be new balance shoes :confused: ...

cyall later guys

i need to buy some new shoes, i think my next choice will be new balance shoes :confused: ...


I'd consider going to a nice runner store and getting them to look at your gape and running style and see what they suggest. Personally, I am an Asiacs man... their gels are great.

woohoo! as of this morning, i am down 5.5lbs from 3 weeks ago. Im eating 2000 or below CLEAN calories for MOST of the week and am staying on track for the most part. fitday is nice but too time consuming. i just need to get more creative with the foods that i am eating regularly. i think im going to throw some egg beaters into the mix, and maybe some natural peanut butter, if i can handle it. my family has a strange addiction with cookies and peanut butter.

and on a totally random side note, i was at sams club the other day, and definitely bought a 6lb bag of peanut m&ms. they are my FAVORITE. i figured i could have them once in a while as a treat, as long as i dont go nuts on them, but i am kind of scared to open them. i guess once a week on my cheat day would be ideal. i am definitely proud that i havent even opened them yet tho ;) i just wish my progress was faster damnit

woohoo! as of this morning, i am down 5.5lbs from 3 weeks ago. Im eating 2000 or below CLEAN calories for MOST of the week and am staying on track for the most part. fitday is nice but too time consuming. i just need to get more creative with the foods that i am eating regularly. i think im going to throw some egg beaters into the mix, and maybe some natural peanut butter, if i can handle it. my family has a strange addiction with cookies and peanut butter.

and on a totally random side note, i was at sams club the other day, and definitely bought a 6lb bag of peanut m&ms. they are my FAVORITE. i figured i could have them once in a while as a treat, as long as i dont go nuts on them, but i am kind of scared to open them. i guess once a week on my cheat day would be ideal. i am definitely proud that i havent even opened them yet tho ;) i just wish my progress was faster damnit


Congrats!!!!! Keep it up and in no time you'll be at your goal. As for the M and Ms.... I typically buy stuff like in non-bulk form just cause I don't want to have the option of finishing such a large bag :lol:

Wow, talk about a step in the wrong direction!

Last Thursday -> 160.5
This Thursday -> 165 :mad:

I guess I should have expected that though. This past week of eating has been atrocious. Not only have I not been able to work out since Saturday, but my meals have consisted mostly of wheat thins, ice cream, cookies and pretzels. I don't know what the hell went wrong this week, but I finished an enitre carton of regular ice cream, almost 2 boxes of wheat thins (honey and ranch... yummm), 1 bag of cheddar pretzels, 1/2 a jar of Nat. PB and 5 giant fresh baked cookies... all since Sunday night! :d_eek: That doesn't include the normal food I ate.

I don't think I've ever seen such a crappy difference in my body in just a week. Sadly, it's now Thursday which means drinking and poor eating until Sunday. However, once Sunday hits, that's it. I'm not buying any more junk food so I can't eat it and I will be at the gym religously. I'll drink on the weekends, but that's it. It's these "mistakes" that wake me up and get me back on track, and I'm awake now, trust me.

So hopefully (and I'm sure) you've all done quite a bit better than that. I'm going to post some pictures November 1. That gives me about a month to do some damage control plus some.

I have decided to set a goal -- 155 pounds by the New Year.

Karate, it's cool man, you always seem to be one of the more 'badass' guys on the board haha. I think 155 is totally manageable. In fact, I think you and most of us can all hit our goals long before the times we set, I think we underestimate our abilities.

I've been pretty awful this week, I had cake two days in a row, my awesome neighbors made it. But I did include it into my caloric intake, so I kept my calories under two thousand, but the fat was just really high

I wonder if the fat I've been eating is too high. Most people shoot for something like >20%, but I've been eating about 50-80 g of fat each day. A lot of it is in the beef I'm eating, I love my beef! I think the Foreman grill takes care of most of that fat anyhow.

Well, it's Thursday...back workout, raquetball, rock climbing, and clean eating (hopefully, it's my friend's bday today).

Karate, I am with you on the cheating..I use to have total dedication, but it is really hard to get back on that wagon!! I haven't weighed myself because after the weekend (and a little into the week) I know I don't want to know :o Good Luck Everyone!

Deaf...I have a question, not trying to be weird or anything, but I want a really defined body and I don't know what foods to keep off the list and what foods to put on to get that way. I have pretty muscular and big legs (for a guy that would be great, for me it sucks) and I know there isn't anything I can do about that except become more defined, --anyhoo you seem to have that down - what is your regimen? How much cardio should I be doing?

Thanks--- :D

How much should you be doing??? Not sure I can really answer that, but I can certainly tell you what I do. When I was cutting this summer I did cardio 6-8 times a week usually for 25-30mins for all but maybe 2 of them. Those other two would be 45-60. It was all running back then. Now however, I am doing stationary bike, stationary rowing, and running. Since I am currently bulking, I only do cardio 3-4 days a week usually for about 30 mins but it is pretty intense. My cardio is probably too intense to be "ideal," but I enjoy it.

The important things to becoming tone and lean:
1: What you eat... gotta be mostly clean... not crazy though
2: Low BF of course... make sure calories in<calories out till you hit your goal
3: Cardio... 30mins+ at 60-70% of your max rate rate (120-140 for us near 20 year olds)
4: Weight lifting!!! You will not bulk up from weight lifting. Trust me... gaining muscle mass is a PITA. To gain muscle mass, you gotta be eatting above your maitence. Otherwise you will gain very little.

As far as foods go... I'll list me staples and the stuff I avoid like the plauge.

Staples:
-Power Pancakes (see recipes)
-Eggs (loads of em)
-Oatmeal
-Multigrain hot cereal
-Sprouted wheat bread
-Tuna
-Chicken breasts
-Turkey burgers
-Protein bars
-Veggies (brocolli and squash)
-Brown Rice
-Salsa and Mustard
-Kashi GoLean Crunch
-Granola
-Puffed Wheat
-Peanut butter
-Tons of spices
-Nuts
-Diet Soda, Green Tea, Coffee
-All the Whey Protein
-Glutamine
-Dextrose
-Sugar Free Syrup
-Multivitamin

Ocassionally:
-Turkey Bacon
-Brown Rice Pasta
-Sweet Potatos
-Lean beef
-Alcohol... I'd be lying if I said I only had a drink on cheat days... but it is almost ALWAYS only 1

Cheats only:
-Ice cream!!!!!! I love it
-Cheesecake
-Pasta (white)
-Rice (white)
-"Normal Bread"
-Basically all Italian and Chinese food
-Hamburgers

Avoid like the plauge:
-Dairy... I know I know it is in ice cream and what not... but I only on cheats do I have anything with a significant amount of dairy.

I'll more if I think of them.

wow. yesterday was interesting.

woke up and did my hour of cardio. had a big bowl of honey bunches of oats with almonds figuring i could afford some extra cals since i was working out also. little bit later i had a wheat pita with roast beef, mustard and veggies. so far so good. after i got back from class about 3 hours later, strawberries and carrots for snack. i think that was my problem - not nearly enough cals for my snack, since i usually have a bunch of beef jerky or almonds. but hmmm....actually, next meal after that was a big bowl of pasta with tomato sauce and a chicken breast. so that should have done me right now.

couple hours after that is where the bad stuff started happening. i figured i had 2 more meals in my before bed. so i had a little bit of natty peanut butter and some almonds. thats fine

the last meal is really what killed me. a bowl of cottage cheese turned into a bowl of cottage cheese + 2 peices of toast + 2 big bowls of honey bunches of oats.

by that point i was ready to explode. my self control has been a lot better than that recently, as before i would ALWAYS eat until i was ready to explode, but since switching to 5-6 meals a day, ive been a lot more full all the time

needless to say, its been 12+ hours since i ate that and im STILL FULL. kind of scared to eat today. i figure that i have class, then ill do my cardio, so it will almost be like its early morning cardio since i wont have eaten yet, and then ill start eating. gotta keep the cals low anyways, since i might drink tonight.

definitely gonna hold off for a week before i weigh myself again.

I did pretty well when I did cardio everyday, but whew, even though I am only 21 my little kiddo, work, and school zaps much of the energy it takes to do cardio everyday, but I will get back on it.

Ya know I always thought that dairy was a good thing - what about cottage cheese, I didn't see if you had that on your list or not.

Thanks for the advice - my goal is to get back under 120 and get some major def. in my abs, then I am finally going to get the tatoo I want!! :eek: kinda scary.

i thought it was good to always have a glass of milk in the morning... thats what always eat in the morning... i make this smoothy w/ low fat milk, strawberries 2 TBS of sugar and vooouala :drool:

I don't touch dairy... ever since I read a long explanation by Jermey explaining why he thinks people should try going without it for a month and seeing if they feel better... well I did try it and haven't looked back. I feel world's better without dairy in my life in any form. When I eat icecream, my sinuses feel like junk!!! I never though dairy was messing with me, but it was. So no... no cottage cheese or yogurt for this kid ;)

And Marcman.... at least you didn't bust out a 5lb bag of M&Ms or something and down them. Chin up there is always tomorrow man.

So in my workout today, I biked at a decent pace for 20mins then busted out a 5k run in about 19mins 30 seconds!!!! I was really stooked considering I wasn't trying to run fast. It looks like I'll be able to nail my goals earlier than I thought in terms of running speed. I've been doing cross training a lot more lately, and I quickly becomming an addict to that as well. Ohh well aside from school and my job what else am I going to do??? :lol:

My shipment from allthewhey came today as well as my dip belt. Weighted dips and pull ups are going to become common place in my workout now once I start again new week. I am down at my mother's place for the next 2 days since she is helping me with all my grad school apps. Since I am down here.... my eating definately wont be quite as good, not bad though. Have a great thursday all.

so after my little insanity at 10pm wednesday night, i woke up at like noon, went to class at 1 and went to the gym for 70mins of fat burning cardio. when i was all done, i guess it had been something like 17 hours since my binge fest, i weighed myself

to my surprise, i was down to 197 from 199.5 on tuesday! whoa! now, i know its probably because i went so long without food and the fact that i had just done so much cardio, but it was exciting! so close to my temporary goal of 195, where i was over the summer. i also set that to be some arbitrary goal for me shaving my chest again. i dont really know what weight i should be at long term, but as soon as i kill off the spare tire, ill be happy

after my workout i had a flatbread (160cals), onion, mustard and turkey/roast beef wrap. im STUFFED. wouldnt surprise me if i had half a pound of meat in that thing.

and im only going to eat the m&ms when i havent eaten too much during the day, so maybe today. i kind of want another big meal tho, even though im stuffed right now.

we'll see

my weigh in on tuesday will be the biggest test - see if i can maintain my 197 over the weekend!

p.s. i've been wondering - deafngari, are you deaf? what stats did you start out at - do you have any beginning pics? how long you been at it?

I had been lifting weights in a non-serious manner for about 1.5 years before I found this site. Once I found this site... I got more into my lifting and started cardio. This was in the end of may, beginning of june. Within a month, I had completely redone my lifestyle as far as eating went too. I sadly don't have any before pictures with no shirt on but are a few things. I will say that the lifting I had been doing gave me a great base to start with.

I started this summer at 155lbs. I dropped down to 143 in about 6 weeks (real quick... lost a lot of water rentention with new diet) I ended my cut at 141lbs. I went into mait. and went up to 142lbs stayed there for a month or so. I am now bulking and approaching 145. I am 5'8" btw. When I started cardio this summer, two miles kicked my butt even running at 10min/miles. Now, I can bust out 5min 30 sec miles. My 5k is under 20mins. My 4 miles is under 27 mins. I can't believe how much progress one can make in such a short time. I have added over 2 inchs to my shoulders since june. over an inch to my chest, 1/2inch to my arms, lost over an inch on my thighs during cut (fat) and have put it back on since (muscle), lost 1.5 inchs on my waist. Anything else you want to know let me know... I have very few secrets (none that are fitness related :P)

Here is my face... 1st one is about 1.5 years ago
Yellow shorts shot is from mid july: I weighed about 143 in that pic
Black shorts was about 2 weeks ago I think: weight about 144

I'd consider going to a nice runner store and getting them to look at your gape and running style and see what they suggest. Personally, I am an Asiacs man... their gels are great.


Yeah!! thats what im gonna do :claplow:

well, i didnt drink tonight

instead i ate waaay too much

my dinner consisted of a cup full of fruit loops, cup full of goldfish crackers, 1.5 grilled cheese sandwiches, 1 peanut butter sandwich, some almonds and some turkey.

*barf* where oh where has my self control gone? especially RIGHT when im starting to see some progress :(

Don't beat yourself up, wait until you have kids and you start eating their snacks because you have gotten rid of all sweets for yourself. LOL, not too bad, just some fruit gellies and a granola bar (w/chocolate) the rest of the day went great. ---good luck everyone.

damnit, i did the same thing last night. i DRANK and way overate

my problem is that i think if i do cardio AND workout, i have permission to eat like a crazy person. my problem before was that iw as eating even when im not hungry

but now i think im eating because i AM hungry. and im eating all the wrong stuff! oh well, today is going to be a partial cheat day since i have been kind of doing that for the past two nights with my peanut butter sandwiches

i just hope i can stay under 200 for tuesday. my GOAL is another 2lbs dropped to 197 but i was definitely discouraged when i weighed in yesterday at 201 :(

A fair deal of that is probably excess water retention. Learning to not go eat despite being hungry is a PITA, but sadly, a necessary part of a cutting lifestyle. There is always a tomorrow man. I got to see the symphony yesterday... it was amazing. I get to go out to lunch today with my father so I know that wont be healthy... ohh well I'll be alright calorie wise.

The week off is going great. Although it is strange to not be lifting weights, I have enjoyed the extra cardio. I am planning the new routine out tomorrow which should be fun.

ok well, i think i stopped eating last night at around 3:30am, woke up today feeling really full and nasty, so im gonna go low on caloric intake - plus im gonna be drinking tonight, pretty heavily. mwhaha

i usually dont workout on the weekends so hopefully my body will recoup from a hard week of working out and whatnot and ill see some gains on the scale come tuesday!

yesterday 10/01 i just ran 3 miles... and no work out, today i wont run nor work out, beacause theres gonna be a race tomorrow a 10k, so my body needs to rest and 2day im gonna go to bed at 9pm i need to get plenty of sleep.

Yesterday i was gonna eat a shake the nonhealthy ones, but a friend of mine reminded me of eating clean... which helped not to eat it :D ...

im out guys :cool:

well guys... im gonna eat some tuna w/ fat free crackers and 1 liter of water...

need to get some energy for the race tomorrow :drool:

i think i might be the youngest one here, being a freshman and all. but i'm all for this challenge. now the interesting part will be eating well (since louisville campus pretty much only has wendys) and avoiding the alcohol consumption that comes with being a pledge :D

So I get on the scale today expecting to see 145-146 as it has been a semi-rough weekend and I haven't lifted all week since we are between programs.... it said 144.0... how sad. Grrrr I averaged 3350-3400 cals this last week and I am still not gaining weight. Guess next week itll 3400 a day for the week.

Well, one of the best weekends I've ever had in college has passed. It was awesome in every way! Anyway, Friday afternoon I played football for like 2 hours which was a great cardio workout. Unfortunately, it made that injury in my back hurt a bit more. Other than that, cardio/lifting has been non-existent other than tons of walking. I actually didn't eat or drink too much this weekend (as compared to what I was expecting). Friday night was 4 Miller Lights and today between 11am and 2am I had like 9-10 drinks total. Hmm... maybe it was pretty bad. haha But even though the food was bad, it wasn't nearly as bad as I thought it was going to be. Today the worst I had was a slice of pizza and some little snacks around the apartment.

Tomorrow begins the first day where I take my weekdays much more seriously. I plan to eat minimal junk food Sunday - Thursday and do the best I can over the weekends. I still can't lift again yet due to this damn injury, but I intend to go for a decent run almost daily. We'll see if it works out, I've made these "plans" before only to see them never happen. This time I really think I am going to though, I have this great motivation right now so I might as well go with it.

Hope you all had a good weekend!

yesterday wasnt too bad for me. i had a chipati for dinner (salad in a big pita type thing) but im sure the dressing and the cheese in it werent that great

other than that, i had maybe like a billion shots of various liquor, NO BEER! a while later i had a bag of m and ms and a bag of reeses peices, but i think im allowed considering those 3 things are the ONLY THINGS I ATE YESTERDAY
blah

now im hung over and i have to study. all day. this test tomorrow is going to be a beast. definitely not doing early morning cardio, but ill cardio/workout after class

is it bad to do cardio right after or right before a weights session?

is it bad to do cardio right after or right before a weights session?

I definately try to avoid because of how drained either act can leave you. I try to keep them seperated by 6-8 hours when I do them on the same day. Good luck with that hangover.

I stepped on the scale this morning 142.8 :mad: :mad: :mad: grrr lowest in 3 weeks. This sucks... I think I've shot my metabolism through the roof which is a good thing but now I have become what I always laughed at... a kid who can't gain weight.

is it bad to do cardio right after or right before a weights session?

I do it after lifting every now and then. I won't do it before because it kills my weight training intensity, but I see no problem with doing it after.

I do it after lifting every now and then. I won't do it before because it kills my weight training intensity, but I see no problem with doing it after.

My problem is that after an intense lifting session your muscle need fuel and fast otherwise they can start to catabolizes themselves which is of course not cool as you work so hard to build them up. After my lifting routines, I march myself home asap and EAT... a shake with whey and dex and then a meal too. I consume about 600min but usually 700-800 calories right after my lifting sessions. It was usally 600ish when I was cutting (which kinda sucks when you are living on 1800-2000 a day hehe).

My problem is that after an intense lifting session your muscle need fuel and fast otherwise they can start to catabolizes themselves which is of course not cool as you work so hard to build them up. After my lifting routines, I march myself home asap and EAT... a shake with whey and dex and then a meal too. I consume about 600min but usually 700-800 calories right after my lifting sessions. It was usally 600ish when I was cutting (which kinda sucks when you are living on 1800-2000 a day hehe).

Yeah, I know. "Catabolize this, catabolize that" (And I'm not mocking you, I swear. haha That is just what everyone thinks/says when it comes to this.) I've seen enough people make awesome progress with post-lifting cardio that it's hard to condemn it. However, for someone in your place who has trouble gaining weight as it is, then it's a different story. But for those who are more concerned with losing fat, I find it to be a fine way to do cardio with minimal negative effects if you are eating properly and lifting intensely.

cool, ill probably do a fat loss session tomorrow after my weights cause ill be too dead to try and keep my HR up too high

deaf: any suggestions on how to boost your metabolism? im eating more often....people are always saying how cheat days/meals lead to them losing weight, but i definitely do not think it applies to me because my damned metabolism is so slow - i keep everything i eat

well, we'll see how im doin when i get to the scale on tuesday :(

cool, ill probably do a fat loss session tomorrow after my weights cause ill be too dead to try and keep my HR up too high

deaf: any suggestions on how to boost your metabolism? im eating more often....people are always saying how cheat days/meals lead to them losing weight, but i definitely do not think it applies to me because my damned metabolism is so slow - i keep everything i eat

well, we'll see how im doin when i get to the scale on tuesday :(

Honestly, I think mine has gotten incredibly high because I work out like a fiend. I lift heavy and hard and do a lot of cardio. I think it is just a function of being in the best shape I have ever been in in my entire life. I was thinking about what I use to eat in an average day last year when I weighed 153-155 and only lifted 3 days a week (moderate to light intensity and did zero cardio). I figured I was maybe averaging 2500 calories a day. I did walk everywhere but that isn't very hard work. So the amount extra I am eating now while weighing less is more than it should be to just make up for the calorie expenditure from the actual act of cardio. So I think it is just extra muscle and body that demands food constantly now due to increased decoupling signalers (generally increased through being in better shape) are responsible or my current "can't gain weight" state. I now see why the people who are in amazing shape can stay that way... their body lets them.

Can I gain weight? Heck yeah.. I am sure I can, but my gosh. I am not sure I want to be eating that much right now. As far as the necessity of cheats, I do not think they are necessary to a point. I would say the average person would benefit more from 3-4 weeks of straight no cheating cutting and then a week or two of maitaining... then back to cutting. Cheating for me was more of a release. It allowed me to go out and enjoy a good meal at the end of the week. I will probably be cheating once a week again if I ever cut again just to keep me satisfied so to speak.

sometimes when i dont have time, i do cardio first then rest for like an hour or 2 and then lift....

**********************
Im back from my first 10k and i finished 520 over all :jumping: (1343)

my time was 52:12.5 w/ a pace of 8:24/M.... :nod:

it was pretty good and i enjoyed it :eek: ...

im gonna post some pics later on :D

Congrats on your 10k race btw :tucool:

i posted some pics of the 10k in the wrong post :p

hah. i wish i could do a 10k - congrats! that's pretty intense

today i was eating SO PERFECTLY until dinner time. chicken wings and fries. a LOT of chicken wings

and then to top it off, i had a ridiculous amount of cake. i never have cake! ugh!

tomorrow's weigh in should be interesting. i did my weights today, but im sick so im still debating about whether i should do a late night cardio session or just wait to do it tomorrow morning like planned. or do both. im leaning towards both but i might not be able to handle it

heres one pic... :nod:

if youre sick.. i wouldnt do any cardio or exercise at all... id rather rest...

**********************

BTW today i wanted to get some food from Sonic... but i thought about it twice so i ended up eatin some tuna :tucool:

Nice pic (someone should have told that lady pining a number to your groin is not a great look)... looks like you are starting to get rocks for quads. Good call on the sonic. I only eat fast food on road trips (and I don't take many) :p and that is more than enough for me at this point. Great work lately it sounds like.

I'll work out when I am feeling down... unless I feel like I got hit by a truck then it is all rest. I honestly feel better half the time after cardio... at least rarely worse.

As far as myself, I get to start lifting again tomorrow!!!!!!!!! This week off was good for me I am sure, but that doesn't mean I enjoyed it. I miss how good you feel when you lift.

I'm starting to get my groove back, I got down from gaining some of my weight back and now, yesterday was first perfect day in a while and today looks like it is going to be the same! I took a before pic finally - yikes - I don't know if it will ever get posted just maybe the after pic - I need a good camera and good lighting - :p. I will post stats next Monday-- gl everyone.

- :D

today was my cheat day of every 3 weeks... i ate some doritos and around 55-60 grams of fat :o ...

*********************************

glad youre gonna start liftin again deafngary... :tucool:





lets keep workin out guys :gl:

How long did it take you to run that 10K?

Good luck with that lift today, Deaf.

The past few days have been strange. I've gotten in a tense tift with one of my best friends (it's a LONG story). Basically we haven't talked to each other in the past two days, like significant talking, I called her but she was busy. Anyhow, the point is that this stress has caused me to eat about half the calories I was eating. I'd been shooting for 2500 but now I've been eating 1300. I like it that the hunger's not bothering me, I'm only mentioning it because I find it interesting that instead of overeating, this tension is causing me to essentially undereat. Half the time, I just don't feel like eating. I know it's the stress, and I bought some cake mix to celebrate the end of it haha.

when my girl friend dumped me last year, i was barely eating for about 2 months. i wont pretend that did not help my extreme weight loss in the beginning (as well as muscle loss)

i wish it would happen again kind of since my cutting is such a slow and painful process with so many speed bumps and set backs :(

How long did it take you to run that 10K?

52 minutes :D

Well this week I had a much better weigh in.

Last week -> 165
This week -> 162

This week I ate real healthy all week so far, ran once, lifted once and used the elliptical for 20 mins. It's been very productive in reaching my goal. I plan to keep it up and I may not even drink this weekend, I feel a cold or something coming on, so I don't want to chance it.

Off to class and then Leg workout. Since I had to take almost 2 weeks off, I'll be lucky to walk tomorrow.

all i've done so far this week is one workout on monday on account of my being sick, but ive been eatign pretty well (except for my dinner on tuesday which was chicken wings + fries + a ridiculous amount of cake)

but i think im looking a little smaller - was 199.5 last tuesday but didnt weigh in yet this week - probably do it today or tomorrow. doing another workout this morning and cardio in the afternoon if i feel up to it.

Well things with that friend of my cleared up, so that's awesome. We're going to eat at a European restaurant, so screw it, I'm eating my ass off!

I've got back workout today and a session of raquetball....does anyone here play raquetball? I'm in love with it, it's such a great sport. After about three games, I'm completely spent...does anyone know if it's good as cardio? I hope so :D

Well this week I had a much better weigh in.

Last week -> 165
This week -> 162

This week I ate real healthy all week so far, ran once, lifted once and used the elliptical for 20 mins. It's been very productive in reaching my goal. I plan to keep it up and I may not even drink this weekend, I feel a cold or something coming on, so I don't want to chance it.

Off to class and then Leg workout. Since I had to take almost 2 weeks off, I'll be lucky to walk tomorrow.

Good Job :claplow:

Well things with that friend of my cleared up, so that's awesome. We're going to eat at a European restaurant, so screw it, I'm eating my ass off!

I've got back workout today and a session of raquetball....does anyone here play raquetball? I'm in love with it, it's such a great sport. After about three games, I'm completely spent...does anyone know if it's good as cardio? I hope so :D


Congrats about your friend! that's awesome. enjoy the meal!

i love racquetball. i was playing it towards the beginning of my transformation and would love to get back into it. I would imagine that it definitely IS a good form of cardio since it keeps your HR elevated for such a long time. 3 games?! i can barely get through 2!

Congrats on the weigh in Justin! Hopefully, I'll be joining you when i do it today or tomorrow

Glad things worked out with the friend... strife is never fun to have between you and a good friend.

Tuesday was the 1st day of the new routine. Today was the second. Man it is a blast! I am definately getting a good workout again. I think I'll take some new pictures this weekend. My "diet" is going well. Still very clean, but I am not sure if I am eating enough yet. I am at 3400/day for this week and might up it to 3500... we'll see. I was stooked tuesday when I was able to bench 120% of my weight for 4-5 reps for my sets. My goal is 150%... marching onwards!

Karate... glad your weigh in wasn't bad:) it is always nice to see progress.

As for raquet ball... I would assume it is good cardio. I know I sure enjoy playing and definately get a workout if I am playing hard.

so I did a weigh in today just to get an idea of where i was at. last last tuesday i was 199.5

this past week i've been sick so i havent been doing my cardio and had a couple of setbacks eating wise

so i weighed in a few hours after i ate my breakfast (i usually do it in a fasted state cause its less :D) and i was at 197.5!!! hopefully in a fasted state ill be at 197, but its even closer to my temp goal of 194, which will be 1lb less than the lowest ive weighed in a looooooooong time (got down and maintained at 195 all summer but then spiked back up to 205 when school started)

i had a good weights workout today, but i think im going to hold off on the cardio till monday probably just to give myself more of a break. also got my 5lbs of whey so im going to try and start having a bunch of that every day :D

i was a littttttle dissapointed with my weigh in since im so impatient but i guess 2lbs a week is safe and i should be happy. i am damnit!

so I did a weigh in today just to get an idea of where i was at. last last tuesday i was 199.5

this past week i've been sick so i havent been doing my cardio and had a couple of setbacks eating wise

so i weighed in a few hours after i ate my breakfast (i usually do it in a fasted state cause its less :D) and i was at 197.5!!! hopefully in a fasted state ill be at 197, but its even closer to my temp goal of 194, which will be 1lb less than the lowest ive weighed in a looooooooong time (got down and maintained at 195 all summer but then spiked back up to 205 when school started)

i had a good weights workout today, but i think im going to hold off on the cardio till monday probably just to give myself more of a break. also got my 5lbs of whey so im going to try and start having a bunch of that every day :D

i was a littttttle dissapointed with my weigh in since im so impatient but i guess 2lbs a week is safe and i should be happy. i am damnit!

Good Job - any progress is progress - as long as you are improving and you can see it in the mirror (not just on the scale) than you are doing better than most. :claplow:

Well Yesterday we had a company party and we had to be sociable (which I get a little nervous so sociable means drinking (Italian Margaritas YUM) - so I went off my diet yesterday. I usually take a day off a week to keep me sane. I weigh in on Mondays so the damage from Thursday shouldn't set me back. I am still only doing cardio 3 days a week and weights 2 days a week, but I plan on changing things a little bit in a couple of weeks. Good Luck Everyone!!!

ok, i think TV might be an issue for me

i was doing great yestday until about 10:30 or 11. here is what i ate while watching Saved! and then almost famous after

1 small bowl of cereal
1 bowl of pasta
3 LARGE bowls of cereal

ugh i feel like dying today. i always end up eating way too late in the day and i think it keeps me up at night - i think it takes me 1 hour+ to fall asleep every night

but besides that, i wake up way too full and cant eat for like half the day after i do something like this. why did i do it on a day when i saw so much progress? :(

a girl said i have no waist today :) almost there baby!

ok, i think TV might be an issue for me

i was doing great yestday until about 10:30 or 11. here is what i ate while watching Saved! and then almost famous after

1 small bowl of cereal
1 bowl of pasta
3 LARGE bowls of cereal

ugh i feel like dying today. i always end up eating way too late in the day and i think it keeps me up at night - i think it takes me 1 hour+ to fall asleep every night

but besides that, i wake up way too full and cant eat for like half the day after i do something like this. why did i do it on a day when i saw so much progress? :(

Yeah man, I used to do that all the time. I must say, lately I've been really good with telling myself NO! I dunno what did it (actually I think it was Reno's pics, haha) but I am determined now to meet my goal(s). You need to picture yourself where you want to be and then anytime you go to eat something, just say to yourself "Is it really worth it?". I find my best motivation to not eat crap is doing cardio. I try to do cardio daily now and anytime I do it, when I go to eat something shitty, I say "You just busted your ass for X amount of time and now you're going to throw it all away for this stupid [insert junk food here]?".

Yeah, it may sound stupid, but it does work. The only thing that is going to keep me from definitely getting where I want to be is the drinking on the weekends, but that's not going to stop. Hopefully the clean eating and hard work I put in all week will out do the drinking. We'll see.

self control: i have none. anyone have any ideas where i can get some?

hah that almost rhymed

Without getting really philosophical on everyone, I developed a lot of self-control through meditation. I use to think it was silly... then I started doing it often. I am not a religious person... my meditation is more alongs the lines of buddhist style and let me tell you... it works if you actually commit yourself to it. I wish I could say I still do it everyday, but it is more like 3-4 days a week. Just a thought ;)

I posted new pics in my journal since it had been a while. Have a LOVELY saturday all.

deaf: i think you might be a really interesting person to meet. do you go to boulder? i'm going to take a look at those pics in a sec. can you explain any more about your philisophical thoughts and meditation?

i need any kind of help - last night involved about 6-8 beers, 4 slices of cheese pizza and a peanut butter sandwich at 3am. *barf*

I know how you feel Marcman, my neighbors talked me into making a cake last night. SO now I have a bunch of it on my oven, but I"m not gonna eat it :D or at least I'll try.

I had an awesome run today, I ran outside on the sidewalk instead of the gym, it was GREAT, the weather is so cool and nice. Then I did my leg workout, which was great as well. I love running outside, it kicks the ass of running in the gym or on a treadmill. Anyhow, have a good weekend all.

Also Deaf, how in the world do you get your back looking like that? What exercises do you do?

First the easy question... my back. Hmmm I'll give you the routine I recently finished and then this one I am currently on.

Old Routine:


Last bicepesque exercise that also gets back:
Pull ups.... using grips that are perpindicular to you chest

All back (basically)
Seated Cable Rows... narrow grip
Pull ups.... very wide grip (lats)
Shrugs.... HEAVY HEAVY HEAVY.... currently use 105lbs DBs in each hand for these
I ended with this things that are tough to explain. Basically hold a BD in each hand with your arms at your sides and your elbows at 90 degree angles. Now slightly rotate the DBs out using solely your back muscles (most middle back) and hold it contracted. I would start with 1 second hold then next rep 2 secs then 3 secs.. etc...

I did that once a week. Three sets each heavy. That was my old routine. I liked it but this new one is kicking my butt even more. I'll give you my bicep/back routine since it involves a number of compound exercises. 3 sets each on all of it. I tend to do more sets than a lot of people recommend, but ehh I know my body at this point.

Biceps
Weighted Pull-Ups (palms out grip 45+ extra lbs)
Straight Bar Curls
Incline Bench 21s Hammer
Weighted Pull-Ups (palms in grip 45+ extra lbs)

Back
Shrugs (Traps)
Close Grip Front Lat Pull Downs (Lats)
T-Bar Row (Middle Back)
Hyper Extensions (Low Back/Hamstrings)
Wide Grip Pull-Ups (weighted if possible) (Lats, Middle Back, Bis)

As for my philosphy and what not... I'll make another post in a bit

Alright... so a about what my meditation and what not. I use to find myself easily distracted. I couldn't control my mind. It wandered all the time. This was about my junior year in HS.

At the same point, I was starting to abandon my religious beliefs (I was raised in a VERY religious family). I was searching for other things and eventually found solice in Buddhism. I loved the ideas, the thoughts, the morals, etc... For those of your who know something about Buddhism... I was very into Theravada Buddhism. For those of you who aren't, basically theravada is more traditional. It teaches that the journey is your own. You have to do it for yourself by yourself kinda deal.

So there is some basic setup, so at that point in my life I took up meditation more in a spiritual matter. But as time went on, the part of my that was spiritual basically died. Don't take this to mean I am a bitter or pesimistic person. I like to think that I am quite the opposite. However, I continued meditating becuase I found that it had started allowing me to have better control over my mind and thoughts. This of course manifested itself in my actions.

Beyond that if I saw something in my life that I felt like had some sort of hold on me, I tried to break it. I had gotten to the point where I didn't want to be at the mercy of anything so to speak. I gave up drinking pop altogether my freshmen year and just this year started drinking it again (diet only). I went almost 2 years without a drop. I did the same thing with caffiene in general but that only lasted a year. I hated feeling like I had to have something you know? The pop is one of the more silly examples of a number, but it illustrates the point (I think).

So at this point you might be saying... ahhh so where does meditation come in? Well basically, meditation trained me to have better control over my mind. It helps me curb cravings. It helps me look at things more rationally. I do not act on impulse very often anymore. It also helps to train you to block on distractions if you want to. I am by no means an "expert," but I can make myself feel almost alone in a room full of people so to speak (mentally at least).

At first it seems kind of silly (even sometimes now), but in the long run, it certainly did me a ton of good. There are many medical studies to that show how good meditation can be for you too. My meditation generally has one of a couple forms. I always try to find a quite place for starters. I sit on the ground. Sometimes I try and keep my eyes open only sliver otherwise they are closed. There are times when I meditate on something, but those are more rare especially lately. I usually just focus on my breathing and try to think of absolutely nothing. A good way to start is to breathe very slowly, sit with your legs crossed Indian style (or lotus if you can do/are comfortable with it). Now close your eyes. Focus on your breathing and count your breathes. Once you get to 10 go back to one. You should be breathing very slowly (still comfortable though) so you shouldn't be counting very quickly.

At first your mind will wander more than you possibly can imagine. It can be really frustrating. Heck mine still does all the time. It is a journey ;) Monks spend their life trying to be able to have complete control. But as your do it more often and over time you will be able to control it more and more. Eventually you should get to a point where you stop counting and don't even realize it. To be honest, I think I have only ever gotten to this point a couple times in my life. It was INCREDIBLE. It was as if time stopped. When I got up, I felt like I had just had hours of rest.

If you decide to give it a whirl, give it a couple weeks or months. Don't expect huge gains right away. If you ask me, this is a lot harder thing to see gains on than lifting, but just as important. I would start with small time periods. Maybe 10 mins or so at first. The longest I have ever gone with almost 2 hours, but I typically only give myself about 20-30mins due mostly to time contraints in my life.

A little background on me so you don't think me your average Boulder nut job :lol: I am 21. I am a student at the University of Colorado at Boulder. This is my last year. I am double majoring in Chemistry and Biochemistry and plan on pursuing a PhD in physical chemistry. At the risk of sounding cocky, I am a very good student. Chemistry just clicks for me. It is another passion of mine. I love science. As I said before, I am not religious whatsoever (btw: I have no problem with most relgious people). I like to try explain everything with science. The whole process intriques me. Meditation for me is like medicene.

My 2 cents.... sorry for being long winded.

Edit: I appologize for the all the gross grammer and spelling errors...

i took a class on buddhism and it definitely intriqued me, but i dont know if i have the patience for something like this - too many distractions/frustrations in life.

you are definitely an interesting person though, thanks very much for sharing all of that

i need to try that deafngary....

so you just concentrate on your breathing and count till 10 breathes and then repeat it??

im gonna try it!!!

ok.. i tried it...

and just wondering do you have sit w/ your back all the way parallel to the walls??

i dont know for how long i did it... maybe 5-10mins... 15??? :confused:

so i started ...

then each time after every count of 10 breaths it took me longer to get to 10.... i was breathing more deeply each time... when i opened my eyes i felt super relaxed. :eek:

thanks for sharein your experiences w/ us deafngary :tu:


im gonna try to do it... daily :D

ok.. i tried it...

and just wondering do you have sit w/ your back all the way parallel to the walls??


Naw... I am always just sitting on the floor. Sometimes outside sometimes inside. Glad you tried it. It isn't for everyone, but over time I feel it can really make a difference.

alright boys i'm gonna document myself in here as well.
I have a really ramshackle routine since I'm a college newb and it's so busy and hectic.
My lifting occurs at a very sparactic time every night, and I like to work the muscle groups in this order.

sunday: Chest, Triceps
monday: Back
Tuesday: LEG DAY
Wednesday: Nothing
Thursday: Delts, Traps
Friday: Back/Biceps


My diet is very shaky right now and impossible to completely document.
I bought some eggs today to have in the morning.

I wake up for class at 7:50, and get done with class at 8:52. By 9 I am going at my cardio in a fasted state. I play XBOX DDR on light/standard for 45-60 minutes.

I then am going to eat some eggs.

My meals will go alittle like this..

10:00 AM
Eggs

12:00 PM
Meat/fat source(ham, hamburger, chicken olive oil, turkey)

5:00 PM
meat/fat source again(see above)

PWO
30 grams protein
60 grams optimum glycoload
5 grams creatine
5 grams glutamine

8:00 PM
Natty pb

12:00 AM
Cottage cheese/olive oil



it is a lot of fat, and i have no idea how many calories. I am gonna have to adjust portion size to make a cutting diet out of it. Swolecat gave me the idea for the high in fat diet. He said i'd see results super quick. No this is not swolegenix he posted this to some dude on the boards.

Anyhow, here goes. I am prolly about 15-16% bodyfat right now. wish me luck boys.

Welcome and good luck man. DDR is a blast btw. I have it. Quite the workout on expert and some of the std. dances.

Deaf that is pretty amazing. I think meditation is like self hypnosis. I think the mind is an amazing thing. I was once at a Christmas party and they were hypnotizing people. I was only sitting in the audience and listened to everything he said, I was hypnotized right in my seat - it was an amazing thing, he told me what to do and I did it - though I was totally aware of everything I was doing. I am a religious person and in the way that you link everything to science I do to God, but Buddhism has always been very interesting - I would love the opprotunity to study it, but time is something I don't have these days.


Well weigh in went good - though not much improvement.

Good Luck this week! :tu:

im going to track everything i eat today in this post. why not, right? let me know what you guys think. i usually do early morning cardio but ive been slacking on mondays and tuesdays cause its early, plus i got little sleep last night due to too much caffeine around midnight :(

9:20am wake up
9:45am 1cup kashi go lean/1 cup skim milk - 230cal total/25g protein? ill check later on that

12:30ish Turkey breast sandwich (2 pieces whole wheat bread, lettuce mustard, 4 slices of butterball turkey), 1 apple - bread was 180cals total, no idea about the turkey, im guessing 4 slices is about 4oz?

3pm 60mins fat burning cardio - burned around 840cals

4:30 2 scoops ON whey, 1 cup cottage cheese (46g protein for the whey, 28 for the cottage cheese, 380cals total)

5:30 1 hour workout. waaaay too close to eating and cardio. feel like dying right now. drank 64 ounces of water while i was there. barf

7:30 a lot of pasta, 1 chicken breast 1 corn on the cob

11:30 or midnight 2 or 3 servings of salted peanuts, baby carrots

too late in the day for that much fat?

what version do you have? some of those songs are bumpin'! my friend's little brother is the wisconsin state champion for 12 and under, it is insane!!!!!! :spaz:

the last weekend i ate a lot... we had a party and on sunday we had some leftovers so i ate like 65gm of fat.... well... back one track again...

im gonna run 4 miles 2day... didnt have time in the mornin to do it...

cya later guys

Today's going well, I woke up early and ran to the Publix and back (about 2.5 miles). My legs felt like bricks though, my quads were so tense that it was hurting by the end. But the weather is so great, I love running, I better enjoy it before it gets too cold :d_frown:

I have been getting lots of compliments lately, mostly because I bought some new clothes. It's crazy how much clothes affect the shape of your body. I was wearing a regular black undershirt and my friend, who for the longest time opposed me being so 'obsessed' with weight loss, completely retracted what she had said and admitted that I do, indeed, look good now. That was great! I love hearing this stuff from people, lol.

Today's going well, I woke up early and ran to the Publix and back (about 2.5 miles). My legs felt like bricks though, my quads were so tense that it was hurting by the end. But the weather is so great, I love running, I better enjoy it before it gets too cold :d_frown:

I have been getting lots of compliments lately, mostly because I bought some new clothes. It's crazy how much clothes affect the shape of your body. I was wearing a regular black undershirt and my friend, who for the longest time opposed me being so 'obsessed' with weight loss, completely retracted what she had said and admitted that I do, indeed, look good now. That was great! I love hearing this stuff from people, lol.

Glad people are noticing. It is definately motivating. As far as DDR, I have DDR 1 and 2 for PS2... forget their exact title. I am definately no champ, but I can hold my own (or at least I could).

I have a wonderful run today. I busted out 4 miles in 26.5 min. It felt good. I am shoting to be into the 25s for a race on thanksgiving.

today i did my back, but no biceps. I did 4 sets of 10 heavy deadlifts. 3 sets of 10 pulldowns, and then a set of 6 standing rows. i am really worn out today. i used really cold water for my pwo today, and i had the powders premixed, and then the water seperate, holy moly i chugged that 24 ounces of goodness in like a second!!! optimum glycoload is where it's at!!!!!!!

woo! i just did 40 mins of high intensity elliptical (155 average hr) and 20 mins incline walking (138 hr) for a grand total of 1000 burned cals!! hooray!

time to go squander it on a chicken breast and veggies :D

mmmm marinating and grilling is much much better than grilling frozen and eating plain

anyone know around what bf% the gut starts to disappear? im starting to get discouraged :(

can somebody take a look at post #122 and tell me if my diet looks alright. thanks. today im only at like 1400 or 1500 calories, but im SO FULL. not used to having such a big breakfast. gotta keep goin tho

today i had one of my most intense workouts. I was very impressed with my focus due to the lack of quality low gi carbs in the diet.
Due to a shortened week, todays workout was really ghetto.

I worked my Delts, Traps, Triceps, Biceps, and Forearms.

It was awesome.
Once again i slammed my pwo, then an hour later had a turkey sub on wheat bread since it is really hard to get quality carbs at college.

feelin' good!

im going to track everything i eat today in this post.



7:30 a lot of pasta,

11:30 or midnight 2 or 3 servings of salted peanuts, baby carrots

too late in the day for that much fat?


im not an expert... but id eat the pasta earlier not later than 5.30pm..

and id replace the peanuts w/ fat free crackers or some fat free pretzels.... or just eat the carrots...

**************

just wonderin... how do you eat the cottage cheese??? plain??? :eat:

right now im tryin to work harder on my love handles... :bb: ..

thats the part of my body where i got most of the fat :o

my concern is fat intake. the pasta and the nuts are pretty much my only source of fat that day - and the pasta doesnt even have that much. fat not a good idea that late at night? hmmm

my concern is fat intake. the pasta and the nuts are pretty much my only source of fat that day - and the pasta doesnt even have that much. fat not a good idea that late at night? hmmm

Honestly, I wouldn't worry about fat at night or carbs at night etc... I am a supporter of keeping high carb meals seperate from high fat meals. I have oatmeal almost every night after 10pm. As long as they are healthy carbs or healthy fats you are probably fine. Although I would take pasta out completely unless it is brown rice pasta or something of that nature and even that isn't great. Flour is not your friend... too processed.

i would say the pasta is the worst thing i have, and i only have it once or twice a week. otherwise, i'll have a bunch of almonds or peanuts, or a natural peanut butter sandwich on whole wheat bread. im going to try eating my fat meal with my protein shake mid afternoon from now on tho

so this is the first time i've used creatine while cutting, and i have mixed feelings so far. it makes you feel a lot bigger than you actually are with all the water, but it does give you that extra kick when lifting, however that could be all mental. I cannot really tell if i'm lost even a pound in the first two weeks of my cutting phase. My calorie counts may be off since it is pretty tough to judge college food.

im considering going back to creatine. i dont think i used it long enough to see any gains besides weight

kind of pissed off, thursday i was 197.5 and today im 198. i guess not going cardio last week killed my weight loss but i thought my diet was good enough to at least drop SOMETHING. bah. stupid scales.

im going to stop eating right after my early morning cardio sessions, and restrict them to 60mins, 65-75%MHR (130-150bpm). hopefully, not eating will aid in metabolism boost and fat loss and keeping in the fat loss zone instead of cardio should help too.

Well I had an exam this morning and I was up really late last night, so I forgot to weigh myself while rushing off to the exam.

I did weigh myself yesterday however and this is the update:

Last week -> 162 lbs.
This week -> 161 lbs.

I'll definitely take 1 lb per week as where I'm at, 1 lb a week is just fine. I ate awesome all week except over the weekend a little cheating but NO drinking. I also ate a little poor last night at a pre-interview reception, nothing too bad.

Been lifting real hard and taking karate classes daily, so I'm hoping the progress will continue. This weekend I'm going home to NY so I'll probably be eating out a lot and cardio may be limited but we'll see what happens.

Until next week... :tu:

Doing great - I have also picked kickboxing back up so that adds a little to my normal routine. I will be posting pics pretty soon.

:gl: :claphigh:

Another thing - I know this link has been more of a sounding board so I had a few questions --

I am 126 pounds and 5 feet tall - even. How many calories should I be consuming - I try around 1200, but I always feel like I am starving so it ends up around 1500-1700.

Also what are some meals that I can take to work that are really quick - cause the health bars seem to be crappy for my diet.

Thanks - :tucool:

do you guys think gum boosts your metabolism or burns cals from all that chewing? heh, just wondering.

do you guys think gum boosts your metabolism or burns cals from all that chewing? heh, just wondering.

Ehhh I wouldn't count it as cardio :lol: :lol:

Karate glad to hear about the no drinking! It is amazing how much of a difference that can make on things.

Reese I would say 1500ish is fine for ya... 1200 is most likely too low IMHO. Although feeling hungry is okay when you are cutting... it is just part of it. Hmmm stuff to take to work... I'll think about it.

Ehhh I wouldn't count it as cardio :lol: :lol:

Karate glad to hear about the no drinking! It is amazing how much of a difference that can make on things.

Reese I would say 1500ish is fine for ya... 1200 is most likely too low IMHO. Although feeling hungry is okay when you are cutting... it is just part of it. Hmmm stuff to take to work... I'll think about it.


Thanks :tucool: - yeah I use to be able to handle the being hungry I did weigh 120 in March, but my new job stresses me out pretty bad so I eat - that's where the weight came from!!

Deaf you said you drink diet drinks - about how many a day? Have you noticed any problems cutting??? :confused:

I never really started drinking diet soda till I was pretty low bf%. I have maybe one a day... some days two but never more than that. I drink a TON of water 1-2 gallons a day lately. The diet soda shouldn't hurt ya but I wouldn't go nuts with it. BTW caffiene is a stimulant so it can actually help ya burn more cals in a day.

I saw your journal, those pics are pretty impressive - are you naturally sort of cut or have you had to work hard at it? (Deaf)

I saw your journal, those pics are pretty impressive - are you naturally sort of cut or have you had to work hard at it? (Deaf)

Thanks for the compliment!!

Hmmm kinda tough to answer. I never looked anything like this before I started paying a lot of attention to my eating and whatnot, but I have been lifting for over 2 years missing no more than a week at a time so I think I've earned my muscles. Judging my dad's build and other family members, I just have a decent frame for it and not an naturally build body as none of them have good shoulders, arms, etc... it is always somewhat related to genetics but the work you put in means a lot too>

Okay I don't know what it is about my house, but when I get home I want comfort food! I did great all day yesterday and then I picked up my little boy and got him dressed to go to his nanny's house so I could go to my kickboxing class. First I ate a handful of goldfish while I was feeding him a snack - then after kickboxing I had my mother's spaghetti and I had some triscuits w/ philadelphia cream cheese and this is all after I had already had my fill on calories for the day! I miss having def. in my abs, but I lack the will power I had! Any advice?

Thanks- :eek:

Food for the day - so far....
1 cup Cheerios w/ 1/2 cup fat free milk

6 pieces of deli turkey breast on 2 pieces of wheat bread

Cool Wrap from Chick Fillet

875 Calories 53-28-15

Well I know this seems terrible, but I am having a hard time coming up with quick healthy food. I have a little boy and a husband that I cook for, but they don't eat anything like I do--I don't know if anyone can relate, but any ideas would help!! Thanks ---

barf. pretty much the only thing ive eaten since last night and today is brownies. i think i need to start incorporating some kind of sugar into my diet every day or else im gonna go nuts when im around this stuff, like i have been. any ideas?

barf. pretty much the only thing ive eaten since last night and today is brownies. i think i need to start incorporating some kind of sugar into my diet every day or else im gonna go nuts when im around this stuff, like i have been. any ideas?

Well, peanuts will prevent you from going nuts definitely. i've gotten into eating unsweetened apple sauce, it's SO good.

ya ive been doing almonds and peanuts, and tried natty peanut butter, but i always eat way too much of this stuff and the salt makes me even hungrier/thirstier

just got back from chicken wings and beer :( not doin so hot these days

ive been doin pretty good... eatin clean and workin out...

i also checked out some meditation books last thursday...

and i requested a week off from work... :cool:

im gonna be able to finish a project for my C++ class and read the meditation books :tucool:

i thought i was gonna miss my ABS work out today .. .but i didnt...

1.50am time to take a shower

i ate like crap the past two days after eating clean for 2 weeks straight. it was my weekend home from school and some of my friends had a party, and my old highschool marching band won state so i consumed 8 slices of pizza this weekend, other than that i ate pretty clean.

pizza!!! :drool:

i havent had a slice since like 2 months


----------------------------

i just finished my chest and triceps work out..

time to take a shower and then goto sleep.. because tomorrow i gotta get up at 6am :jumping: :rolleyes:

pizza!!! :drool:

i havent had a slice since like 2 months


Me either... strangely though I don't miss it that much.... ohhh who am I kidding :lol:

Man you guys, y'all have so much dedication to be able to eat clean like that for so long. I guess I just don't want my abs to show through as much as I thought. The thing is, I like eating so much, I'm able to eat clean for like three days then once Thursday hits, all hell breaks loose. I'm not complaining about will power, just kinda admiting that I am unable to eat clean. It's VERY admirable that you guys can do it though! Keep it up!

i just finished my mornin run ... time to take a shower and get ready for school :claplow:

Saturday was my off day so I ate terrible and drank Sat. Night - one of my girlfriend's birthday - back on strong today - kickboxing is tonight.

Good Luck :cool:

i dont even want to tell you guys what i ate thurs-saturday. yup, three days, not a single peice of good food in there

oh well. will power is gone. hopefully this week will be better

im tryin to eat 2500 cals... thats way too much..

im gonna keep tryin, since im bulkin

i need some good diet ideas - can you guys help me out?

my staples right now are sliced roast beef/turkey for lunch, tuna or chicken breast for dinner and jerky/almonds for snack

i tried natty peanut butter and normal salted peanuts, but i eat way too many of those in one sitting. i want to eat less carbs but i dont really know what else i can make quickly for lunch every day, and i dont want to have chicken twice in one day....bah!

oh well, off to the gym. burned 1000 cals in 75mins earlier today :)

im tryin to eat 2500 cals... thats way too much..

im gonna keep tryin, since im bulkin

bah!!!! try for the 3300-3400 Im going for daily... it is not fun... well it kinda is. Itd be a lot easier if it wasn't clean.

hah! i could eat that much in my sleep. trying to work out the ratios at 2000cal is impossible!

bah!!!! try for the 3300-3400 Im going for daily... it is not fun... well it kinda is. Itd be a lot easier if it wasn't clean.

I could do that each meal with my appetite! I aim for 2000-2500 per day, depending on the day and even when hitting the upper part of the range, I could easily tack on another 1-2000. :eat:

I envy you bulkers.

bah!!!! try for the 3300-3400 Im going for daily... it is not fun... well it kinda is. Itd be a lot easier if it wasn't clean.



i know... just some pizza, fries, burgers, ice cream, some doritos :drool:

hah! i just had like 10 beers, popcorn and a bunch of junior mints! its ok tho, im really low for my total cals for the day so im sure ill lose weight tomorrow! right?

^^lol

yesterday was a succes!!! around 2500cals 38gms of fat and 139gms of protein :claphigh:

ugh, after that post i had a corn on the cob and 2 huge bowls of kashi go lean. i think i may need to give up drinking completely since my drunkeness always seems to lead to disasterous binging. i had a good weigh in yesterday too! not excited to see what it is today :(

Drinking in and of itself is bad...

i know drinking is bad and i really need to cut back. besides the harm the alcohol itself causes, my eating is way out of control.

heres my plan for tomorrow. let me know what you think

8am 60-80 mins mid intensity cardio - hr 130-150 the whole time
12pm 7oz chicken breast and 1 corn on the cob
3pm 2 servings almonds (340cals)
6pm 7oz chicken breast and veggies
8pm beef jerky
10pm 2 scoops whey in water

im thinking that that doesnt look like that much food, but i dont think i should eat right after my cardio. what do you guys think? i definitely need to go shopping but i think this should be alright?

:eat: i dont know.. but after cardio or a work out... im really hungry...

so i always eat almost right away

ive been thinkin about buyin a multivitamin.... but im not sure what should i get???

do you guys have any advice?? :confused:

I take Beverley International's Multi Pack vitamins... order them from www.dpsnutrition.com since it is the cheapest I've found. I am happy with em and Beverely's stuff is pretty darn good overall.

today my diet was pretty ok.
lots of natty pb, a grilled cheese sandwich due to the cafeteria being out of burgers :( , delicious chicken sandwich, cottage cheese, and pwoshake.

i hit my chest hard today. i did 6 sets of 8-10 with 50 lbs dumbbells for my chest today, then 2 incline bench sets of slightly less. i never have a spotter so i try to stick to dumbbells!

I got up around 5 to jog and got on the scale and I lost a pound!!! Yeah, I am 125 pounds ----> only 5 from my temp. goal! :D

just finished 45 minutes of the elliptical. last night i had a bitchin' chest workout and today i am definitely feeling it. yeah doms hype it.
expect progress pics in a week or so

I got up around 5 to jog and got on the scale and I lost a pound!!! Yeah, I am 125 pounds ----> only 5 from my temp. goal! :D


great!!!! :tucool:


i usually get up at 6 to run... sometimes at 5 cause i gotta run more which only happens twice per week :eek:


-------------

i think im gonna have to buy whey so i can get all my protein faster than eatin tuna the entire day :rolleyes:



thanks for the multivitamin link deafngary :tu:

woohoo! no cheats today and got my cals to around 2000. in fact, i havent cheated since saturday, so im doing great! cant wait to get some morning cardio in before my damned midterm tomorrow

percentages today were 49% protein, 29% carb, 21% fat. might have to try and tweak that a little bit. monday i was back 10 197.5. we'll see what i am tomorrow! good luck everyone! :D

so this guy on my floor gets an unlimited supply of bite sized laffy taffy. I grabbed a handfull, ate one, and then returned the rest. I am so proud of myself. Hopefully that one doesn't hurt today's progress too much because it could maybe have what 5 grams of sugar in it? regardless, it tastes so good. damn those guilty pleasures!

so this guy on my floor gets an unlimited supply of bite sized laffy taffy. I grabbed a handfull, ate on