SWR's Fat-Loss Log (22 Weeks)

Training Bodybuilding
21

[quote]SWR-1240 wrote:
Okay, I lied. That wasn’t all for today.

I was thinking about this for a while, and realized I hadn’t made many solid goals yet, besides following the specific routines for the next 22 weeks.

GOAL: SINGLE DIGIT BODY FAT BY THE END OF THE 22 WEEKS!

This will, at best, be the second time in my life I did this. Possibly the first, as I wasn’t sure what I was at the last time.

Last time was 5 years ago when I weighed 148lbs. I was able to see my abs without flexing, so guessed my bf to be around 8-10%. Before then, I’ve always been chubby, fat and even obese my whole life.

Single digits, here I come![/quote]

The power of positive thinking! Now write it down and post it every where so you can see it all the time!

22

Great videos. Are you still competing in Powerlifting meets? Good luck with your diet.

Claire

23

[quote]cvb wrote:
Great videos. Are you still competing in Powerlifting meets? Good luck with your diet.

Claire[/quote]

Thanks.

I put powerlifting off temporarily to get rid of this fat.

It (the fat) is making me feel, and look like shit, and keeping me less competitive in powerlifting. It’s doing nothing for me, so I am now determined to get rid of it.

I’m also going to do some more bodybuildingish workouts. I have been lifting relativley heavy (not over a 3-5RM) for a long time, with very short periods of slightly higher reps.

I will powerlift again in the future, but put that goal on hold for this.

I plan to keep my strength up as I do this though, but I understand that I will lose some strength.

I’m willing to do that to get rid of this fat.

I’m sure the strength will come back quickly once I start training for powerlifting again. The only difference is that I’ll keep my diet under better control as I do it.

Ultimately I’d like to be very competitive in the 181lb class, with a body fat percentage of no more than 12%.

24

[quote]SWR-1240 wrote:
cvb wrote:
Great videos. Are you still competing in Powerlifting meets? Good luck with your diet.

Claire

Thanks.

I put powerlifting off temporarily to get rid of this fat.

It (the fat) is making me feel, and look like shit, and keeping me less competitive in powerlifting. It’s doing nothing for me, so I am now determined to get rid of it.

I’m also going to do some more bodybuildingish workouts. I have been lifting relativley heavy (not over a 3-5RM) for a long time, with very short periods of slightly higher reps.

I will powerlift again in the future, but put that goal on hold for this.

I plan to keep my strength up as I do this though, but I understand that I will lose some strength.

I’m willing to do that to get rid of this fat.

I’m sure the strength will come back quickly once I start training for powerlifting again. The only difference is that I’ll keep my diet under better control as I do it.

Ultimately I’d like to be very competitive in the 181lb class, with a body fat percentage of no more than 12%.[/quote]

12% sounds like a good goal. I would think that single digits would be hard to maintain and powerlift. I have tried to get down to 10% BF but find it to hard to increase my lifts and diet. So for now I am focusing on my strength.

Great log!
Claire

25

[quote]cvb wrote:
12% sounds like a good goal. I would think that single digits would be hard to maintain and powerlift. I have tried to get down to 10% BF but find it to hard to increase my lifts and diet. So for now I am focusing on my strength.

Great log!
Claire[/quote]

10% for a woman is much more impressive than 10% for a man (IMHO).

It’s always great to see more women with strength goals too.

Nice lifts in your profile by the way.

26

[quote]SWR-1240 wrote:

10% for a woman is much more impressive than 10% for a man (IMHO).

It’s always great to see more women with strength goals too.

Nice lifts in your profile by the way.[/quote]

I never made it to 10%. Last time I measured it, I was at 12%. I plan on competing in a full meet next August so I am focusing on strength for now.

I am happy with my bench and deadlift progress but I would like to see my squat increase.

Claire

27

SWR – How did today go? You have not posted anything yet, and I want to help keep you to it…

28

[quote]firebug9 wrote:
SWR – How did today go? You have not posted anything yet, and I want to help keep you to it…[/quote]

Hehe, thought I fell off so soon?

Actually, I just logged onto the internet for the first time today! New record for me being away from it, I think.

Today sucked job-wise. Pretty good diet and training wise.

I had to decontaminate a Bio-Safety Cabinet (BSC), then replace the Hepa filters. The filters are 6’X3’X8-10" thick, and heavy (well, not powerlifter heavy, but still, with 6 feet of hepa, held together by 3/4" fiber board, and not being able to touch anything but the wood, it’s heavy).

Anyway, the BSC has to sit in formeldehyde (sp?) for at least 3 hours, then it gets neutralised with amonia, then I can finaly start taking the million screws and bolts off the thing to get to the filters.

The whole thing is a 9 hour job, and I had to travel 2 hours each way to get there!

Okay, I’ll keep this post just about my sucky day at work. My next post will be diet/workout related so it doesn’t get lost in this long post.

29

[quote]firebug9 wrote:
SWR – How did today go? You have not posted anything yet, and I want to help keep you to it…[/quote]

Okay, now that that’s off my back, I can get to the diet and training.

I brought all 5 of my meals (6 including the one I had before work) with me in an insulated lunch box, including my PWO drink.

I was able to drink all of them on time, almost. I went a little long for one, but no big deal.

I signed up at Albany Strength while waiting for the formedehyde to do it’s stuff (40 min. south of where I was working). I only had time to pay the membership and head back.

I was planning on going there to workout this evening, but decided that going home would be more time efficient.

I was hoping to see my daughter before she went to bed, but I was too late, so I headed to my local gym (Powerhouse).

I got there 1 hour before they closed, and just got my workout in.

My workout was:
A1 10X3 Deadlifts
A2 10X3 Military Press

B1 1X12 DB curl
B2 1X6 Skull Crushers

C1 3X8 DB Flys
C2 3X6 Hanging Pikes

The only other problem I had was that my last meal of the day was the PWO drink (Surge with Creatine), so I’m not sure if I should have had one more regular shake, and have one less tomorrow, or what.

I’ll ask Chris Shugart what he recommends.

I was completely bummed out while working, and felt like I had no energy. As soon as I was getting done, I got a rush of energy that lasted my whole ride home, and for the gym.

My lifting numbers were pretty good considering the calorie restriction that I’m on.

I’m glad I went to the gym. Any other time I would have skipped it and just went tomorrow.

Thanks for keeping me in check Malinda!

30

Cool Thread! Good Luck with your goals. I know you can do it!

31

[quote]AG1 wrote:
Cool Thread! Good Luck with your goals. I know you can do it![/quote]

Thanks!

32

Sorry I found this thread so late. Keep sticking to the diet. Week one is almost over and then it is all down hill.

Are you using any Spike while at work? That could help with those sluggish, low energy days.

33

[quote]Arioch wrote:
Sorry I found this thread so late. Keep sticking to the diet. Week one is almost over and then it is all down hill.

Are you using any Spike while at work? That could help with those sluggish, low energy days.[/quote]

No, the low energy was probably stress related. The job I had to do was really a 2 man job, and I just wanted to get home from what I knew was going to be a long day.

I’m taking HOT-ROX Extreme, so can’t take Spike with that. I drink diet soda or coffee sometimes with the HOT-ROX though.

34

Day 4:
Lazy day for me, only because I’m playing hookie from work. I can make up extra work tomorrow, and split it up into 2 days before I send the paperwork in to the main office.

I slept in a little (8:00) and just relaxed for a while, went to the store with my daughter and it felt good.

The eating is going great. My wife is starting the Cheater’s Diet from the beggining, so that makes it a little easier for me.

I’ll be going to the gym shortly to do my uphill walk for 35-45 minutes.

I’m starting to enjoy the walks on the treadmil. I break a nice sweat, get the endorphins spewing, and I listen to some great music on my Sirius S50 (it records music from the satelite and I can play it back like an MP3 player without needing the antenna, up to 50 hours of music).

I’m off to the gym after I take a little nap. Ahh, the joys of playing hookie.

35

[quote]SWR-1240 wrote:
Day 4:
Lazy day for me, only because I’m playing hookie from work. I can make up extra work tomorrow, and split it up into 2 days before I send the paperwork in to the main office.

I slept in a little (8:00) and just relaxed for a while, went to the store with my daughter and it felt good.

The eating is going great. My wife is starting the Cheater’s Diet from the beggining, so that makes it a little easier for me.

I’ll be going to the gym shortly to do my uphill walk for 35-45 minutes.

I’m starting to enjoy the walks on the treadmil. I break a nice sweat, get the endorphins spewing, and I listen to some great music on my Sirius S50 (it records music from the satelite and I can play it back like an MP3 player without needing the antenna, up to 50 hours of music).

I’m off to the gym after I take a little nap. Ahh, the joys of playing hookie.[/quote]

Good Job! Just wanted to make sure you knew someone was watching… Keep up the good work - one week down and 21 to go…

36

Felt a little ambitious today and went for 45 minutes.

I didn’t mention that I’m only doing cardio on non-training days.

So that’s 3 days a week of lifting, and 4 days a week of 35-45 minutes of walking on an incline treadmill.

37

[quote]SWR-1240 wrote:
Felt a little ambitious today and went for 45 minutes.

I didn’t mention that I’m only doing cardio on non-training days.

So that’s 3 days a week of lifting, and 4 days a week of 35-45 minutes of walking on an incline treadmill.[/quote]

I partied with beer and hard liquor last weekend on the Rubicon trail with hardly any food. Lost 5 lbs!

38

[quote]Rockscar wrote:
SWR-1240 wrote:
Felt a little ambitious today and went for 45 minutes.

I didn’t mention that I’m only doing cardio on non-training days.

So that’s 3 days a week of lifting, and 4 days a week of 35-45 minutes of walking on an incline treadmill.

I partied with beer and hard liquor last weekend on the Rubicon trail with hardly any food. Lost 5 lbs![/quote]

Yea, you lost 5 lbs and about a pint of Testosterone from your system! Alcohol is evil!

My days of posting on that drinking thread are over. I don’t know what kind of idiot would start such a thread.

I need to justify staying away from beer, hence the abrupt attack on your post.

39

Yes, please, post pictures! :slight_smile:

But seriously congrats on the fat loss! Just make sure you have the muscle underneath to show. At 5’5" 185lbs 15% you should have some muscle under there.

40

[quote]PGA200X wrote:
Yes, please, post pictures! :slight_smile:

But seriously congrats on the fat loss! Just make sure you have the muscle underneath to show. At 5’5" 185lbs 15% you should have some muscle under there.[/quote]

Yea, I can’t wait to see my head dancing on another body. If you do, make it a woman’s body, and make me hot.

My biggest worry is that there won’t be muscle under there, or not enough for me to be happy with.

After the 22 weeks, I have another 34 week cleaner bulk planned.

I might start another log when I get done with this one, but that’s a looooooooooooooong ways away.