I've decided to come out of the shadows of the private section. My hope is that a new journal will kickstart my journal upkeep and that by being in the public section, I'll keep more up to date on the other forum members, cause I've been woefully behind on reading other journals. This being a public-facing journal, maybe some introductions are needed: Hi, I'm Jaer. But not really, cause that's just a username. I've been on these forums for 13 years now, and I'm still not fit. OK, that's massively unfair. In that time, I've run a half-marathon and deadlifted 450lbs. I've never carved out my abs, but I have been/continue to be varying levels of fit. I need to do new measurements and get new pics for the new journal. You'll find keeping metrics like these is one of my downfalls. I'm awful at measuring and picture-taking. But I'll guesstimate that I am currently 5'10" and 227 lbs. I work a desk job (it would be easiest to say I'm an editor and the social media manager of my company), but I'm lucky in that my job is flexible enough that I work from home most Mondays, Wednesdays, and Fridays. Very useful for working out as my gym is in my basement. The "Workout" My current workout routine has been and will continue to be as follows: Monday, Wednesday, Friday -- late morning/early afternoon Insanity fitness vid. I like these because they are intense, body-weight cardio, often interval training, and they have a stretching section. I'm a fairly inflexible person, and I tend to forget to stretch. These force the issue as well as kick my ass with cardio. Tuesday, Thursday -- weight training before work. I usually get in about 30 minutes of lifting before I go to work. I usually do supersets of lifts, so a round of benches followed by chin-ups, that kind of thing. I tend to keep it intense with a lot of cardio effort. I'm not lifting for maximum strength improvement. I think of it as strength improvement and muscle retention. Monday, Wednesday nights; Saturday morning -- I take a martial arts class (Systema, it's a Russian martial arts) at my father-in-law's karate studio. It's an hour-and-a-half class, usually starts with 30 minutes of warm-up like push ups, squats, sit-ups, rolls, and the the like. The class is heavy into throws and putting people to the ground, as well as rolling away from danger, so it involves a lot of standing up (i.e., body weight squats). I sometimes come away very sweaty. I always try to make all 3 classes a week. I don't always succeed. The Eating Plan I don't have one. Ah, that means I'm doomed to failure! Not so much. I have experimented and had a lot of success with Intermittent Fasting (IF) over the years. It works for me, and I find it a satisfying way of (not) eating. I am most fond of the Brad Pilon Eat-Stop-Eat (ESE) style over the Lean Gains style. ESE is basically a 24-hour period once or twice a week in which you do not eat. Have dinner 6 pm on Monday, don't eat again until 6 pm Tuesday. Boom. That easy. Lean Gains (and others like it) are daily, small eating windows followed by longer fasting windows, so maybe you only eat between noon and 8 pm every day. 8 hour feeding window followed by 16 hour fasting window every day. I've tried it. It was fine, but it doesn't fit in as well with how I like to set up my days. Over December, I was following ESE 2 days a week, Tuesday and Thursday, with good success. I would say I feel very lean and am seeing muscle definition I've not had before. As noted early, I'm crap about measurements so I can't verify any exact success except what I see and feel. And the great thing about ESE on Tuesday and Thursday is that those are the days I am in the office, which means I can avoid junk food, especially during the holidays. Most people might think that the junk food would surely wreck such a diet plan, but I find it is easier to avoid cake and cookies and what-not if I'm not eating at all. I can't eat anything so I really can't eat that. If I was eating, then suddenly I could have one cookie--and it never stops at one anything. I basically am shutting down my ability to have junk by not eating; it gives me willpower to avoid crap that I wouldn't normally have. That might sound strange. My wife sure as hell doesn't get it: She thinks that logic is totally backwards, but somehow it works for me. We eat very healthy normally: homemade food, not prepackaged stuff, and we rarely eat out. I just tend to overeat at meals due to a lack of feeling satisfied/full. I just keep going. I have friends who find it a form of entertainment to go to buffets with me to watch just how much I can eat (a rarity these days). The Supplements I'm not the biggest supplements person anymore. I have the occasional protein shake, but I don't have these as daily dietary supplements. I often eat within an hour or two of working out on Mondays, Wednesdays, and Fridays and after my martial arts class on Saturdays, so I don't feel the need to have shakes as a postworkout recovery thing. I have recently started taking a preworkout again, Nitraflex, at the recommendation of a friend. I don't think it is game-changing, but it certainly helps me get in the workout mindset. Because I workout at home on my work-from-home days, I've had times where I am so engrossed in work, I don't take my time to do a workout, and then suddenly it's like 4:00 and too close to class time. However, I find that by taking the 2 minutes to make the preworkout, I'm guaranteed to do the workout 30 minutes later. On Tuesdays and Thursdays, I have BCAAs while lifting because I lift in the morning before work and those are my fasting days, so I won't be eating until 6 pm that evening. I feel like the aminos are a good idea. I do sometimes take some sups for sleeping, like ZMA and melatonin. And that is the summary of my fitness plan heading in to 2017! Nothing new, really; same thing I was doing successfully through December (except for the past week, cause I had off and there were no classes, so I had a few extra rest days in there). This is not a New Years Resolution. It's just a new journal. Jaer signs off of his emails with this weird little third-person thing. He's been doing it for years and years now. It's just kind of his thing, cause he doesn't have a set signature.