Starting

Weight: 213.4 lbs | Bf: 22.2% | Date: Sunday, January 13th, 2008

Goal

Weight: 160 lbs | Bf: 8% | Date: June 16th, 2008

Diet

Berardi Principles. 30/40/30 P/C/F. In the past I've demonstrated a tendency to psych myself out and/or make bad decisions based on an illusory perception of results being lacking, so this time around I'm going to be using a program called DietPower (v4.4) to track and adjust my eating and exercise (in terms of caloric expenditure and intake). The onus will be on me to consistently meet my behavioral goals. I will leave the caloric decisions to the cold machine logic of the program.

Exercise

To start I'll be going with a full body workout consisting of mostly compounds, twice a week, Mondays and Thursdays. Tracked via excel and uploaded here for anyone who wants to follow. Format is one warm-up of 12-15 reps at 50%'ish weight followed by one work set of 6-10 reps at 80%'ish weight. Grayed out rows indicate rests between exercises, otherwise assume a superset.

Criteria for Success

As before I will be measuring success with behavioral accomplishments rather than fitness results. Except this time, I mean it. I'm just going to plug away and let the software worry about whether I'm doing the right things. Well, except for my weight training routine, which I will change up every month and a half or so, if necessary. Same with cardio. I'm going to start a running program fairly soon, here, so success in that regard will be contingent on adherence to the 3 month schedule.

Expectations

Good. I fell off track again for quite a while, there, but didn't actually gain any weight. Seemingly lost a little muscle mass, but I suspect that's just bad juju weight. (I went on a pizza diet for almost 4 months there. It consisted of eating 3 packed XL pizzas every day or two. And lots and lots of diet coke, haha).

This time, less strenuous but more consistent behavioral adherence. Critiques and encouragement are always more than welcome. More detailed longterm goals, starting pics and today's info will follow (in this post, in this post, and in reply, respectively). I won't spring the photos on you like I did last iteration, they'll be linked.

Oh, and the listed goals are just something to shoot for. As above, completion will hinge on what I do rather than what results.

It's good to be back!

Good to see you back man!

Thanks.

Sorry about flaking on your contest. Looking forward to maybe getting in on the next one.

Oh, also, hope you and Stacy are doing well! I'll be sure to head on over to your forums in a bit. Sorry. Apparently all that fast food and video game playing damaged my social skills.

Diet

Little gimpy today, I won't lie. Ordered a bunch of supplements (Myoplex Deluxe Bars), but can't go get real food till the evening rolls around. Pretty much making do with these (just for today, of course). Will update later tonight with full list of supplements and everything that went down my throat hole.

Exercise

I seem to have lost a considerable amount of strength. I'm talking like, 30-40%. Think it'll come back quick though as I get some real nutrients in me. Nevermind what I said earlier about spreadsheets, I'd like to have it written out here. Also, unless otherwise noted, all exercises are done at 2/1/* tempo and strict form.

Quote:

Today's workout: Bent-Over Row x 15@40lbs Stiff-Legged Deadlift x15 @ 40lbs 60s Rest Bent-Over Row x 8 @ 80lbs Stiff-Legged Deadlift x8 @ 80lbs 60s Rest Chest Press x 15 @ 65lbs Standing Bicep Curl x15 @20lbs 60s Rest Chest Press x 4 @ 115lbs Standing Bicep Curl x10 @20lbs 60s Rest Close-Grip Bench Press x 15 @ 20lbs 60s Rest Close-Grip Bench Press x 14 @ 40lbs 60s Rest Straight-Legged Deadlift x 15 @ 50lbs Dumbbell Squat x15 @ 50lbs 60s Rest Straight-Legged Deadlift x 15 @ 50lbs Dumbbell Squat x15 @ 50lbs 60s Rest Military Press x15 @ 20 lbs Standing Calf Raise x15 @ 50lbs 60s Rest Military Press x13 @ 20 lbs Standing Calf Raise x6 @ 100lbs (grip gave out) 60s Rest Total time:40 mins

Drinking lots of water and feeling good. Except for starting my workout by dropping 300 lbs on my wrist, haha. Photos and some more information in a bit.

Thinking about doing some leisurely cycling in the evening. I always have to remind myself not to overdo it, but what I'm talking about is just mindlessly pedaling while watching a movie.

Sup man, welcome back good luck with the goals. What video games were you playing haha

Thanks bro.

Oh, man. The Guitar Hero, it's so addictive. Just the other day I saw that episode of South Park and I was like, "I am so embarrassed about being able to relate to this." But, on the plus side, it got me actually interested in real guitar. I bought me a Warlock and I'm struggling with such epics as "Leaving on a Jet Plane" while insisting my friend teach me how to play "The Night and the Silent Water" BY TOMORROW! XD

Oh, and there's a Source remake of Goldeneye. Pretty bad ass if you were there for the glory days of N64, or enjoy talking smack to 12 year olds in general. Hahaha.

Also, if you like RPG's at all, The Witcher is a pretty beastly new game for the PC (and I think maybe xbox, honestly don't know). It basically resurrected the genre in my eyes. T_T for the fall of Black Isle and Bioware.

And I'm just gonna stop. Yep. This sort of thing definitely explains why you're going to see some serious muffin top in the photos I'll upload later. If you're brave enough to look! Heh heh.

Goldeneye oh my god, such a great game. I knew every level off by heart. I was invincible. Oh to relive those days. People used to come far and wide to challenge me. Anyway good luck.

Decided not to do the cardio. Ended up hauling quite a lot of junk around anyway.

Not gonna bother uploading diet info and such right now, but I spent quite a lot of time getting all my supplementation, vitamins and minerals in place and balanced today. Pretty satisfied with my meal plan for the next few weeks.

Took the photos earlier in the day, cold and unflexed. Will just hang on to them until I've got some significant progress to show.

Overall, today was a most excellent day. I'll be sleeping well tonight.

So, deciding to go with a live chlorophyll supplement instead of Greens+? Yeah, my taste buds will never forgive me. Unspeakably vile. Why must there always be something that tastes like the concentrated essence of nastiness everywhere. They couldn't pack it full of mint and call it a mouthwash? No, that'd be too much. -_-

Also, apparently I lost 5% bodyfat overnight. Haha. Really wish I had something more accurate. Maybe I ought to go and get that underwater thing done. Gonna check into how much it would cost at the U.

Then I remembered I do have some calipers. Guess I'll put in some time and try to learn how to use them, as well.

Your right they won't!

I take 3 tsps everyday at breakfast and it makes me feel like im a cow grazing on a farm.

3? I was complaining about just the one.

So, I finish my cardio right and I decide I'll try my myoplex in drink form. Just to try a little something different, I go with vanilla. And good Lord is it foul. Holy hell. I cannot believe how bad this tastes. Too bad, really, cause there's so much more potassium in the drink. Seriously, though, where is the 23g of carb in this? It tastes like unflavored whey.

Anyway, I did 100 min of stationary cycling at a leisurely pace, roughly 737 calories burned. Quite enjoyable, actually, I watched Fracture. I could probably keep going at that pace all day, and that was essentially what I was aiming for. I'm wanting things such that it takes very little energy to maintain my momentum. Pretty sore from yesterday's weight training, but not unbearably so

Yup, 3 is one serving.

Hmm. Guess I'll have to check into that. My new bottle says just the one on the label, and that's what the herbalist down at Vitamin Farm recommended, but then again, the old stuff said to take a tablespoon (~= 3 teaspoons). Not really clear on what the DRI is for this stuff.

Gah. I'm doing that thing I do when I'm active where I drink freakish quantities of water and don't have enough appetite to eat as much as I've planned to. Then I get really tired. It's only a couple days in, though, so I'm sure I'll get used to frequent eating soon.

I'm pondering ordering a few thousand caffeine pills and using them as a bit of a crutch to keep my energy levels up. I can do that with caffeine - intentionally cultivate what amounts to an addiction and then drop it whenever I feel like it. But first, I'm waiting to see what the sudden infusion of micronutrients does for me. It's tempting to just start taking the stuff anyway. Had to have a nap today.

Other than that, though, all's well on the diet front. I get a lot of work done when I'm trying to avoid thinking about how Louis from the pizza shop probably misses me and is now suffering financial hardship because he lost his best customer (which is my way of trying to convince myself to order an XL Il Guante or 3).