[quote]jehovasfitness wrote:
you joined in Jan '09 and already a level 5? How is that possible?[/quote]
I have been buying Biotest supplements from about 4 years ago, but only joined the forums recently.
[quote]PonceDeLeon wrote:
Mike,
Can you ask the mods to move this to the training logs forum?
[/quote]
I think this is the appropriate place for my thread because I want to emphasize the diet component to my regimen. Diet is the main difference between when I weighed 247lbs and now. I worked out way harder with heavier weights when I was fatter, so I would be embarrassed posting on the training log forum with the type of training I am doing right now.
I was never strong by any means, but the weights I use now is down right girly (strike that, I recently read Hannah’s meet log http://asp.elitefts.com/qa/training-logs.asp?qid=93158&tid=131), it is more akin to infant/child-like.
Test # 2 for my lower back this morning - rack pulls. I rack pulled with the bar positioned on the top of my kneecaps. A little more discomfort than squats, but still encouraging.
Day 66 of diet 4/11/09 Saturday.
Meal 1
1 scoop Surge Workout Fuel - 85 cals
Walked on the treadmill for 1 hour at 3.2 mph.
- Rack pulls 45x8, 135x5, 225x5, 315x3, 405x3, 495x3, 585x2, 635x1, 675x0
- Plank holds 3 sets of 90 seconds each
- lying ab machine b.w. x3x12
- 45 degree back raise b.w. x3x10
Meal 2
2 scoops of chocolate Metabolic Drive - 200 cals
196g apple - 102
98g banana - 87
4 fish oil caps - 52
5g creatine
5g L-Leucine
Meal 3
2 halibut - 220 cals
1 crab cake - 190
85g radish - 55
30g daikon - 10
seaweed - 30
4 salmon oil caps - 40
Meal 4
2 scoops Surge Workout Fuel - 170 cals
Leg workout
- bb squats 45x8, 95x5, 135x5, 185x5, 225x3, 275x3, 315x3x3
- light band leg extensions 5x20
- Cressy’s style pull throughs 50x10, 75x10, 100x10, 125x10, 150x10
- calf raises on leg press machine 180x10
- seated calf raises 45x10, 90x8,8
Meal 5
2 scoops Surge Recovery - 325 cals
5g creatine
5g L-Leucine
Meal 6
1 slice bread - 120 cals
32g almond butter - 190
Meal 7
2 scoops chocolate Metabolic Drive - 200 cals
32g Skippy PB - 190
4 Flameout - 52
5g L-Leucine
Total for the day 2318 calories.
10,000+ steps achieved.
Day 67 of diet 4/12/09 Sunday.
10 BCAA tabs then,
Walked on the treadmill for 1 hour at 3.2 mph.
Meal 1
2 scoops chocolate Metabolic Drive - 200 cals
177g apple - 92
117g banana - 104
4 fish oil caps - 52
5g L-Leucine
Meal 2
3 halibut - 330 cals
85g radish - 55
30g daikon - 10
seaweed - 30
Meal 3
2 scoops Surge workout fuel - 170 cals
light GVT Shoulder and arm workout
A1. bb military 45x10, 65x10, 95x10, 140x10x10
A2. ez bar curls 50x10x15
3. behind the back (Haney) bb shrugs 135x10, 185x10, 225x10,10
4. standing cable rear delt laterals 30x10, 40x10, 50x10, 60x6
5. standing cable side delt laterals 30x10, 35x8, 40x6
Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine
Meal 5
3 halibut - 330 cals
85g radish - 55
30g daikon - 10
4 Flame out - 52
Total for the day 1815 calories.
13,000+ steps achieved.
Hangin in there Dude.
Way to “own it”
[quote]wdtorque wrote:
Hangin in there Dude.
Way to “own it”[/quote]
Thanks wdtorque. How is your V-Diet transition going? Are you enjoying the single HSM daily?
Day 68 of diet 4/13/09 Monday. Time sure flys by fast. I am closing in on 10 weeks of dieting and still look crappy. I guess that Tanita scale was not that inaccurate after all (247lbs and 40% bodyfat). lol:(
Meal 1
2 scoops strawberry Metabolic Drive - 220 cals
204g apple - 106
89g cucumber - 13
128g tomato - 25
4 fish oil caps - 52
5g L-leucine
Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
4 fit fish oil caps - 40
I was running late, so I did my first session of HIIT:
Walked on the treadmill for 30 mins at 3.0 mph alternating between:
1 minute at 3 degree incline and
1 minute at 15 degree incline.
This was easy and I barely broke a sweat and did not breathe hard, so I will up the incline to 6 degrees and 18 degrees. As a last resort I will increase speed because of ankle issues.
Meal 3
2 scoops Surge workout fuel - 170 cals
light Chest and Back GVT workout
A1. bb bench press 45x10, 65x10, 95x10, 115x10, 145x10x10
A2. bb row 135x10, 155x12x10
3. cable pull downs 200x8, 250x6, 210x8, 220x7
4. db flyes 40x10, 50x10, 60x6
Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine
Meal 5
6 scallops - 300 cals
1 crab cake - 190
85g radish - 55
Meal 6
1 scoop chocolate Metabolic Drive - 100 cals
4 Flameout - 52
Total for the day 2018 calories.
The pedometer I used did not register/count the steps I did at incline on the treadmill. I do not know why? I will do treadmill HIIT on upper body days and rest days, while steady state walking on Leg days.
Day 69 of diet 4/14/09 Tuesday.
Meal 1
2 scoops chocolate Metabolic Drive - 200 cals
209g apple - 109
11g carrot - 5
63g cucumber - 9
25g lettuce - 4
155g tomato - 28
4 fish oil caps - 52
5g L-Leucine
Meal 2
2 scoops strawberry Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-Leucine
Walked on the treadmill for 40 mins at 3.0 mph alternating between:
2 minutes at 3.0 incline and
2 minutes at 15.0 incline.
It takes the treadmill approximately 18 seconds to raise/lower to the specified incline, so I was doing only 42 seconds. I think this is not enough, so I will change it to 2 minutes which equates to 1 minute 42 seconds at 15.0 degree incline per interval.
Meal 3
2 scoops chocolate Metabolic Drive - 200 cals
365g strawberries - 117
Meal 4
5 scallops - 250 cals
1 crab cake - 190
60g daikon - 20
Meal 5
1 scoop chocolate Metabolic Drive - 100 cals
4 Flameout - 52
Total for the day 1766 calories.
13,000+ steps achieved (this time walking on the incline setting of the treadmill registered the steps. I think I wore the pedometer too high on my waist the first time).
Day 70 of diet 4/15/09 Wednesday. It is hard to believe that 10 weeks has gone by this fast. It is so easy for a novice like me to underestimate a person’s body fat %. Today I weighed 213lbs and measured 31% on my Tanita scale. So I lost a total of 34 lbs but only -9% bodyfat (based on the Tanita scale readings). PATHETIC! Big room for improvement:)
Weigh in at 213lbs (-2 lbs from last week).
Waist vacuum - 34.75" (-.25" from last week)
Waist push out - 40" (same, I don’t know why?)
Waist normal - 38.75" (-.25" from last week)
When I reread the Beast Evolves article
http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/the_beast_evolves it really makes me appreciate how much more FAT I had than Thib and likewise how much LESS MUSCLE I had/have than Thib.
I don’t know if I even look similar (% wise) to his BEFORE pics even NOW after 10 weeks of dieting? I think I need to diet a minimum of 10 more weeks, but my birthday and original deadline is only 55 days away (about 8 weeks away). I will do my best to meet this deadline NO MATTER WHAT. I will try to take pics after work today.
Meal 1
1 scoop strawberry/1 scoop banana Metabolic Drive - 220 cals
213g apple - 111
12g carrot - 5
93g cucumber - 14
34g lettuce - 6
105g pear - 44
108g tomato - 19
4 fish oil caps - 52
5g L-leucine
Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine
Walked on the treadmill for 32 minutes HIIT at 3.0 mph
2 minutes of 6 degree incline alternating with
2 minutes of 18 degree incline walking
This level is just right for me right now. Difficult but not impossible. The only regret is that I will be doing legs later on tonight and my legs feel a little noodlely.
Meal 3
2 scoops banana Metabolic Drive - 220 cals
140g frozen blueberries - 70
5g L-leucine
Meal 4
2 scoops Surge workout fuel - 170 cals
Leg workout
- light bb squats 45x5, 65x5, 95x5, 135x5, 155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 295x2
B1. single leg press sled x8, 20x8, 50x7, 70x5, 45x5
B2. light band leg curls 5x20 - hanging leg raises b.w.x8,6,6,7
- seated calf raises 45x10, 90x10, 135x8
Meal 5
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucin
Meal 6
6 scallop - 300 cals
1 crab cake - 190
60g daikon - 20
Meal 7
1 scoop banana Metabolic Drive - 110 cals
4 Flame out - 52
Total for the day 2338 calories.
12,000+ steps achieved.
Hey Mike…I appreciate the…Beast Evolves article it really but into perspective how someone like myself an avid heavy lifter who less than 3 months ago was 240lbs and now 220lbs, I am still not even close to being lean.
I think I need to be below 200lbs or scary enough maybe less which is quite a shocker to me. If you asked me at 240lbs if I would look lean at 220lbs I would been very sure, but that is clearly not the case.
What weight do you think you will be by your deadline? It seem your dropping weight at a good clip, do you feel your looking leaner ?
[quote]vince3151 wrote:
What weight do you think you will be by your deadline? It seem your dropping weight at a good clip, do you feel your looking leaner ? [/quote]
I hope by the time I am around 190 pounds, I will meet my goal of having a six pack (by June 9th). I do not feel leaner at all probably because the torso is the last place many people lose fat when dieting. I know my arms and legs are getting smaller and my waist is a little smaller but not a drastic change that is easily noticeable.
One thing I noticed is that I used to wear size 38 relaxed fit slacks, but it is way too big for me so I need to wear size 36. To truly appreciate how much weight a natural person might lose in getting shredded, I am following The Mighty Stu’s thread - http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/thoughts_on_contest_calcarb_cycle
Good luck with your goals and lifting.
Well this is the 10 week point so I guess some pics are in order. I still do not see much change but I still have 8 weeks to go, so I will definitely work harder.
Week 10 front
Hey Mike
Something to think about.
You might bring your calories up above 2500 maybe to 2700 or even 3000 a day for 2 or 3 weeks and then get below 2500 again after that.
I would eat clean and hopefully cleaner than you do at times but eat a diet where you eat Fruit, Veggies, and protein at every meal. Do it for 2 or 3 weeks and reset your metabolism so that you can kick start the fat loss again.
You could ramp up the cardio during this time a bit and then keep that cardio tricking your body into keeping the muscle mass you have even when doing more cardio when you go to lower calorie lower carbs.
Just something to think about.
[quote]Free2Be wrote:
Hey Mike
Something to think about.
You might bring your calories up above 2500 maybe to 2700 or even 3000 a day for 2 or 3 weeks and then get below 2500 again after that.
I would eat clean and hopefully cleaner than you do at times but eat a diet where you eat Fruit, Veggies, and protein at every meal. Do it for 2 or 3 weeks and reset your metabolism so that you can kick start the fat loss again.
You could ramp up the cardio during this time a bit and then keep that cardio tricking your body into keeping the muscle mass you have even when doing more cardio when you go to lower calorie lower carbs.
Just something to think about.[/quote]
It is interesting that you bring this up. I was talking with my brother about this but we both agreed for me, I should not do it right now (before deadline). There are a few reasons for this:
- Most bbs (natural or not) do 12 - 16 weeks of dieting. I am only doing 18 weeks (birthday deadline) so it is not too far off. Thibs did 14 weeks himself, and he started at only 18% bodyfat vs. me at 40% on the Tanita scale.
- I think it is safer for people with more bodyfat to do a longer diet than someone like The Mighty Stu who has way less bodyfat initially.
- The main reason is my lack of mental toughness. I just started HIIT and cleaning up my diet and it would be psychologically difficult to see my weight going up (even though it might just be glycogen and water weight).
So thanks for your suggestions. I will probably do what you suggested after I meet my goal of a six-pack, especially if I want to get even leaner than my original goal.
Day 71 of diet 4/16/09 Thursday.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
140g frozen blueberries - 70
189g apple - 98
25g lettuce - 4
140g tomato - 25
52g cucumber - 8
11g carrot - 5
4 fish oil caps - 25
5g L-leucine
Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
5g L-leucine
Walked on the treadmill for 32 minutes HIIT at 3.0 mph
2 minutes of 6 degree incline alternating with
2 minutes of 18 degree incline walking
Meal 3
2 scoops banana Metabolic Drive - 220 cals
210g frozen strawberries - 75
5g L-leucine
Meal 4
1 scoop Surge workout fuel - 85 cals
GVT Arm workout
A1. cybex assisted dips 200x10, 150x10x10, b.w x15
A2. ez-bar curls 80x10x10
3. db rear laterals 35x10, 55x10, 75x6
4. db iron cross laterals 5x10, 10x10
5. db laterals 50x7
6. front raises w/ plates giant sets 2x 10lbx10, 25lbx10, 35x10, 45x5
Meal 5
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine
Meal 6
8 scallops - 400 cals
80g cabbage - 14
Meal 7
1 scoop banana Metabolic Drive - 110 cals
4 Flameout - 52
Total for the day 2106 calories.
14,000+ steps achieved.
[quote]hawaiilifterMike wrote:
Free2Be wrote:
Hey Mike
Something to think about.
You might bring your calories up above 2500 maybe to 2700 or even 3000 a day for 2 or 3 weeks and then get below 2500 again after that.
I would eat clean and hopefully cleaner than you do at times but eat a diet where you eat Fruit, Veggies, and protein at every meal. Do it for 2 or 3 weeks and reset your metabolism so that you can kick start the fat loss again.
You could ramp up the cardio during this time a bit and then keep that cardio tricking your body into keeping the muscle mass you have even when doing more cardio when you go to lower calorie lower carbs.
Just something to think about.
It is interesting that you bring this up. I was talking with my brother about this but we both agreed for me, I should not do it right now (before deadline). There are a few reasons for this:
- Most bbs (natural or not) do 12 - 16 weeks of dieting. I am only doing 18 weeks (birthday deadline) so it is not too far off. Thibs did 14 weeks himself, and he started at only 18% bodyfat vs. me at 40% on the Tanita scale.
- I think it is safer for people with more bodyfat to do a longer diet than someone like The Mighty Stu who has way less bodyfat initially.
- The main reason is my lack of mental toughness. I just started HIIT and cleaning up my diet and it would be psychologically difficult to see my weight going up (even though it might just be glycogen and water weight).
So thanks for your suggestions. I will probably do what you suggested after I meet my goal of a six-pack, especially if I want to get even leaner than my original goal.[/quote]
Your lack of discipline actually made me second guess suggesting it, but if you added fruit and veggies only that would not be a lack of discipline.
Thibs has said he’d do things differently and he has told several people to take a break.
Going from 40% to 8% will be impossible to do by your deadline unless you are heavily drugged or do something incredibly drastic and unhealthy to include tons of muscle loss.
What happens if you don’t make your goal on the deadline? Do you just give up?
[quote]Free2Be wrote:
hawaiilifterMike wrote:
Free2Be wrote:
What happens if you don’t make your goal on the deadline? Do you just give up? [/quote]
No, I will not just give up but I will be very disappointed and disgusted with myself for my lack of self control in the beginning of this diet. I think if I can get to approximately 10% bodyfat, I will have a six-pack (crossing my fingers). (By the end of April, if I don’t see clear improvements I may add in HOT-ROX even though I still don’t feel too good about stimulants).
Also, I think that the 40% bodyfat reading using the Tanita scale was a little high and inaccurate (but I used it as a measuring tool to see if as I got lighter in weight, if the scale would register that change in % as well). My brother is approximately 12% with a clear 4 pack (he is one of the veiniest people in the gym) and when he uses it, it registers usually 19-20% on the same Tanita scale. So I hope if I can get down from 31% to under 19% on the Tanita scale, I would be right at my goal.
That is my wishful thinking anyway. Will not know for sure until I get there either way.