A Time to Fight and A time to Lose

[badboy]

Today was a bit harder. Didn't want to exercise but did it anyway. Felt like I didn't have as much energy as usual. Eating was pretty clean but did end up having a slice of pizza. Accounted for it in my meal plan as best I could. Tomorrow will be a completely clean eating day again.

Consumed 1805 calories. Most calories I have eaten in a while. Trying to eat a little more calories and see if it allows my weight to go down. 2250 calories is my BMR*1.2, so I am trying to make sure my body isn't in "hold the fat" mode.

Off to bed at 10:30 to not neglect the sleep part of my health.

Thanks,

B

[badboy]

Ate clean today. Spent a lot of time reading about how much protein is pretty correct. Really like bazblog on youtube. He recommend 1-1.5 g protein per kilogram body mass (end of http://www.youtube.com/watch?v=xAarTs4CR_g).

This thread (http://forums.johnstonefitness.com/s...ad.php?t=48921) on JSF never lands on a great recommendation.

Today I landed on 138 g protein, 220 g carbs, 38 gram fat, and 1750 calories (30/50/20 split). Not sure I like this split. Going to try it for a week and see what my body does. I am still hanging out at 190 lbs.

B

[badboy]

Friday I consumed 1850 calories with a 30p/47c/23f split. Wasn't the best day ever, but I did consume quite a few more calories on purpose. I had been hanging out around 190 lbs for a few weeks so I decided to up the cals a bit and see what happened. In a perfect world, I wouldn't be doing this at the same time I am playing with my macro splits, but my world isn't perfect.

Since I have been eating a few more caliories, I was excited to see my weight weigh in at 187.5 this morning. This is the best I have done in a while. Maybe I was consuming too few calories?

Did the legs routine Friday night and it went well. Tonight (Saturday) I will probably do the chest routine. I am getting pretty excited about my upcoming cruise. I fly out next Friday.

Hope everyone is doing well,

B

[guava]

Originally Posted by badboy

In some of my last posts I hinted that I would be dropping down the protein. After more reading and researching, I have decided to limit my protein intake to 150 grams a day. I will also be limiting my fat caloric intake to 20% of my daily calories, and I will makeup the rest of the needed calories in the form of carbs.

I think you'll find that you can have a successful recomposition with a wide range of different macronutrient ratios. Some people's bodies will be more sensitive to carbohydrates than others, but for general health, I wouldn't say that there's anything wrong with getting 50-60% of your calories from carbohydrates, if that's what works for you. Work with what makes sense. If you reach a plateau in your body recomposition, you can reevaluate and try a new ratio.

Do keep in mind that although a lot of scientists have been trying to convince everyone that fat is bad, a lot of scientists refuse to be fooled. Most people are deficient in omega-3 fatty acids, which are good for your nails, your skin and your hair, and will help control your hormones. Saturated fat as well plays a big role in testosterone production. Don't be fooled into thinking it's bad for you.

Also be conscious of what type of carbohydrate you are eating most of, and what time of day you do. It's usually a better idea to center most of your carbohydrates around the most active parts of your day. If you keep looking, you'll find some recommended pre-workout and post-workout nutrition.

Keep doing your research, and don't afraid to experiment. There's not really any wrong way to do it, but some ways might be better for you than other ways.

[badboy]

Originally Posted by guava

Do keep in mind that although a lot of scientists have been trying to convince everyone that fat is bad, a lot of scientists refuse to be fooled. Most people are deficient in omega-3 fatty acids, which are good for your nails, your skin and your hair, and will help control your hormones. Saturated fat as well plays a big role in testosterone production. Don't be fooled into thinking it's bad for you.

Thanks for taking the time to post. I will dwell on your comments and I enjoyed the article. So much stuff to learn with so many various opinions

B

[badboy]

Things have been progressing well. Being the beginning of a month, I took pictures and did body measurements. I gained a half inch on each bicep and a half inch on each forearm. I loss a half inch on my hips and an inch on my gut . I also gained a few inches on my thighs.

Today I consumed 1785 cals with a 35p/44c/21f split. Overall I feel swell.

Picture time:


I am seeing progress, but it isn't amazing enough yet to warrant before and after pictures. Hopefully someday soon .

Thanks,

B

[badboy]

Continuing the workout. Did another weight set today. Consumed 1786 calories with a 30p/48c/22f split.

B

[badboy]

Back from my cruise. I have to say, if you want an ultimate getaway vacation, it is hard to go wrong with a Holland America Cruise.

Of course I ate too much on the cruise of stuff that isn't too good for you. I was pretty surprised at how lethargic it made me feel. I am back home and ready to go back on my clean diet. I went grocery shopping tonight and it is all "good" food.

On the cruise, I exercised 4 out of 5 days. I rode a bicycle (stationary) for 4 miles twice and did a weight lifting set twice. Overall, not bad.

It felt nice at the beach because I felt better about my build. Still have miles to go, but I have lost some flub. I gave my drivers license to one of the store clerics and she told me I had lost a lot of weight since the picture was taken. I was pretty stoked.

With my tax return I am going to purchase some exercise equipment to help mix up my routine. Can't wait.

Later,

B

[badboy]

Things are going pretty well. I have been consuming around 1800 calories every day. Today, I consumed 1805 calories with a 32p 50c 18f split. I ate out with friends at Panda Express. I like the steamed rice and Mediterranean chicken (10 grams of fat and 650 cals).

I also rode my bicycle 15 miles today. I am trying to do cardio 3 days a week and lifting 3 other days with one day off. I currently weigh in at 187, but I am not tracking my weight incredibly close right now. I care mostly about how I feel, and I am feeling good.

When I get my tax rebate I am going to get a power rack and a recumbent exercise bike. I can't wait to start benching with a little more weight. Since I have no spotting right now, I am very careful and light on the bench.

Later,

Barry

[badboy]

Still fighting the fight. Been working out every day in one form or another. Sunday was cardio, Monday and Tuesday were weights. Tomorrow will probably try to do some cardio.

Weight hit 185 today. Pretty jazzed about that. Been eating clean. Went to Subway and got a Turkey breast on wheat without any bad sauces. Pretty healthy, but has a bit of sodium.

Later,

B

[dbfield]

Nice job on the progress. G'Luck on your goals.

Where in Washington are you from?

[badboy]

dbfield: I PM'd you.

Stuff is going well here. My Dad saw me for the first time since Christmas and was pretty amazed at my physical changes. Started questioning what I was doing, how often, how hard, etc. Maybe I will become a personal trainer when done with my transformation

Got my tax rebate today Order a Powertec power rack, a FID46 bench, and an exercise bike. Can't wait to get the hardware and start a different training routine. Will modify my current routine a bit to do more bench/squat weight since it will be safer. Wasn't very willing to bench without any type of spotter

Still eating 1600~1800 calories a day. Yesterday I rode my bicycle 14 miles so I ate about 1850 because I was pretty hungry.

Still working out 3-4 days a week and starting to do cardio in the off days. Also taking one day a week completely off and just resting.

I have also been getting 8-9 hours of sleep a night which is a _great_ help.

Hopefully stuff continues as is,

B

[livedog]

Sounds like everything's on the right track and looking better all the time!

Good job!

[badboy]

March pics. Still not a huge difference as far as I can see, but we are going in the right direction. Still haven't taken the time to do comparision images.

B

[livedog]

You can definitely see some difference in the side shot. The back is harder to tell since your pose is a little different. Good job!

[badboy]

Originally Posted by livedog

You can definitely see some difference in the side shot. The back is harder to tell since your pose is a little different. Good job!

Yea. I noticed that after I took the pictures. Amazing how much twisting the forearms changes the pose. You live and you learn

Thanks,

B

[badboy]

Still haven't got my power rack. Hopefully it ships soon. Had a weekend trip so I didn't eat as well as I do at home, but didn't go awol.

I am working out three times a week and starting cardio as soon as I get my exercise bike which should be anytime as well.

B

[Lo0p]

I can definitely see the progress! Keep it up!

[badboy]

Good news everyone! My powertec power rack and my recumbent exercise bike got here today. I took the evening and was able to assemble both of them. The power rack is really awesome. I need to get some more hangers for the bar bell, but that is about it. I love having the pullup bars.

The exercise bike I ended up with is an Ironman elite 1770. I rode it for 40 minutes tonight. So far it seems pretty nice. I am still getting used to it. The only other bike I have ridden is the Precor 846i and it was amazing, but it also cost ~ $3000 which was a little out of my price range. (The elite was ~ 600 at Costco).

It has been 2.5 months now that I have been working out. Due to my new equipment, I am working on modifying my routine to add some new exercises. This is great, because I feel my body is not being challenged the same way as when I started.

Eating has been 100% clean this week I also wasn't loosing fat much so I have backed my cals off to ~ 1700.

Later,

B

[badboy]

Life has been going pretty good lately.

Sunday I rode my bicycle 22 miles. It was a pretty impressive workout. Took me 1 hour 25 minutes and I was pretty tired afterward, but felt good.

Late Sunday night we went out to a new restaurant. I had a hamburger and some fries. I don't recommend fries, but I really wanted a burger and fries and I haven't had one in months, and this was a weekly splurge I allow myself.

My body and it didn't get along. I had a really nasty gut ache and stomach cramps. Hard to believe I used to eat like that daily and it didn't phase me.

In some ways, its kind of irritating. I don't consider myself a healthy fit person, even though I know I am a lot healthier than I was 6 months ago. I am still overweight. On the other I am no longer able to eat care free and chow down on whatever I want. I am in the gray wasteland between healthy and "fat happy".

Fortunately, I realize that "fat happy" is an oxymoron so I am happy to continue trodding through the wasteland in search of "fit happy".

Consumed 1815 calories today with a 18f/33p/49c split. I am keeping my daily protein intake at < 150 g. I am keeping my daily fat intake at 20% of my daily caloric requirements, and I am filling the rest of my caloric needs with carbs.

I also started a new lifting routine. It is mostly BB bench/squat/pullup/pushup type stuff. Nothing earth shattering, but I replaced about 50% of the exercises I have been doing for the last 2 months with new exercises. My body is definitely feeling it.

Right now my schedule is:
Sunday: Cycling
Monday: Arms/Back
Tuesday: Cycling
Wednesday: Abs/Core
Thursday: Cycling
Friday: Legs
Saturday: Rest

Mostly my meals are composed of:
Breakfast: Oats, Yogurt, Morning Star Sausage Pattie
Brunch: Pure Protein Bar
Lunch: Turkey Wrap/Cottage Cheese/Veggies
Afternoon snack: Orange
Dinner: Fish/Chicken Veggies/Starch
After workout: Protein shake

I consume around 1650-1850 calories a day. I find that moving back and forth between the two helps me lose a bit of mass without going awol. I currently weigh 183 which is down quite a bit from my starting weight of 197 and my worst weight of 213+.

I have been really trying to get 8+ hours of sleep a night, but generally get around 7.5.

Off to bed,

B