Fat Loss Lifestyle Program

WOW

2009-12-30T20:45:00.002-06:00

I am still waiting on my new workout and diet program from Team Scivation. I did get there supplements in today and I am thoroughly impressed so far. I took a serving of VasoCharge and 1 serving of Xtend before my workout and I have never felt such a pump and my endurance was through the roof. When my muscles were fatigued from the set I could still push out a few more reps that I wouldn't normally be able to do. I weighed in at 230 Lbs today and I can really feel the affect of having the extra 12 lbs on me that I am not used to. I get winded easily and sometimes I catch myself weezing slightly. I won't be gaining anymore weight as I feel 230 lbs is my limit.

I've read Team Scivation's book called CHA which stands for Carb Haters Anonymous. This is the diet that Derek will be putting me on so I went ahead and started what I think would be similar to what he would have me do. I didn't eat all the meals I was supposed to today but here is what I ate. The diet is based on a set amount of macro-nutrients per meal. For the 2500 calorie plan I need 49 grams of protein and 25 grams of fat per meal. Should be about 421 calories per meal.

Meal 1--4 egg whites and 5 whole eggs
Meal 2--just ate some beef jerkey, should of also had some good fats
Meal 3--2.5 scoops of Solution 5 which is Scivation's meal replacement and 30 almonds
Meal 4--6 ounces of chicken and 5 oz of avocado which turns out to be 1 whole avocado. That's awesome cause I love avocados.

As you can see I am about 1200 calories short of what I need for the day. I will probably drink another shake and eat 30 more almonds before I go to bed.

I am really going to enjoy Scivation Xtend. I mixed in 1 serving with 32oz's of water and have been sipping on it. Turns boring water into a nice refreshing drink and I am also getting in all the Branch chained amino acids my body will need in order to help repair and build my muscles. It should also help keep my energy up since I will be eating very few carbs each day. I am shooting to take 9 scoops of Xtend a day. I only drank 6 scoops worth since I didn't get the supplements until after lunch. On another note, I tried to drink a diet dr pepper today after drinking some xtend and the dr pepper tasted horrible.

Will be a hard workout on Thursday. I need to do back, legs, shoulders and triceps since I will be away from the gym until Monday.

Starting new program

2009-12-23T10:22:00.002-06:00

I will be starting a new program in the next few weeks. I signed up for Derek Charlebois of Scivation to make a specific workout and diet plan for my body and he will tailor it weekly to meet my specific goals of losing fat. From what I read about their diet plan it will be a low carb diet which I have done before in the past. I don't know the specifics yet but when I do I will post it here so that you can see what I will be doing. I'm looking forward to seeing what he has in store for me. I will more than likely be switching to Scivation products so that I can follow his plan better.

Day 46

2009-12-17T10:32:00.002-06:00

Felt much better so I was able to work out this morning. I did legs. Couldn't squat as many resp as I wanted due to a lower back pump. Felt like it was going to start cramping because of the pump it had. It was pumped from lack of squatting. Looking forward to shoulders on Friday and arms on Saturday.

Day 44. Tuesday 15 December

2009-12-16T07:38:00.002-06:00

I worked out back on Tuesday. I usually have a hard time making my back sore so I did lots of reps and sets and tried to keep good form. My back is a little sore today so I got in a descent work out.

I may be coming down with a cold so I will take Wednesday off. If I can work out on Thursday I will do legs.

Day 43

2009-12-14T12:56:00.002-06:00

I started back on my regular lifting routine this week.
I just worked chest today and I did lots of sets and lots of reps and finished my chest of with 3 sets of flexing my chest muscles.

I can already tell that I'm going to be extremely sore.

I'm just going to work back tomorrow. Lots of pull downs and rowing movements.

Day 40

2009-12-11T10:27:00.003-06:00

I'm taking the next three days off before I go back to my old workout routine on Monday. Wanted to give my body some rest.

Day 38

2009-12-09T07:26:00.002-06:00

Workouts are still going good. I'm kind of getting tired of doing the circuit routine for weight training so next week I am going to go back to my old routine of lifting only
one to two muscle groups per day. I'm only going to do this for a few weeks to break up the monotony. I will do lots of reps and lots of sets and completely break down the muscle. Here are a few progress pics. Lat flex, most muscular and side tricep shot.

Day 36

2009-12-07T11:14:00.003-06:00

Another great workout this morning. I weighed in at 225lbs. My weight continues to go up which isn't always a bad thing. My muscles feel really full so I know I am holding more water in them than usual. From reading about other people that are taking HGHup they all have posted that they are having nice weight gain from it so I am assuming that's where the extra weight gain is coming. I'm not complaining. I like looking big until I see a picture of someone with a six pack and then I want to lose weight.

Shooting for an hour of cardio tomorrow.

Day 33 Friday Dec 4th

2009-12-06T16:41:00.002-06:00

I was having a hard time finishing my workouts due to lack of energy from having no carbs at night and in the morning before my workout. I tried something new that I have never done before. I woke up and drank a protein shake with 2 scoops of whey and 1 banana for simple carbs to fuel my workout. I contemplated back and forth if I wanted to do this because I wanted to work out on an empty stomach and with no carbs in me so that my energy comes from fat instead of carbs. My workouts were suffering because of that. I will continue doing the shake in the morning on weight training days unless it hinders my ultimate goal of loosing fat. I felt really strong on Friday and my energy lasted throughout the entire workout. I've had a few people comment and say it looks like I have lost weight in my face. I guess I lose weight in other areas first before I lose it in my belly. I have completely cut out diet drinks. However, now and again I will have a un diet coke or dr pepper. 1 coke every other day or so compared to about 8 diet drinks in two days is an improvement to me.

Looking forward to my weight training days. I still can't get into cardio though. After doing cardio for numerous years and hating every minute of it, it's hard to change how you think about it. I still do it though because I know it's good for my health.

Day 32

2009-12-03T20:04:00.003-06:00

Just did 30 minutes of walking on treadmill this morning. I'm really enjoying the feeling and the look that the supplements that I am taking are giving me. Muscles are so full and hard. I started noticing more fullness in my muscles here in the last week or so and today I really saw it when I flexed my forearms. I just took a measurement and my forearms flexed are 14in and that's without working out. Now that I'm seeing a change in my muscle shape/fullness it makes me want to lift even harder so tomorrow's weight session should be pretty strong/intense.

As far as food. I'm just going to do what feels right to me. Eat a small portion of protein and slow good carbs every few hours and still try to cut cabs out before 7 at night. Although, doing an intense weight session on basically no stored glucose (carbs) makes for a hard and hard to catch my breath workout. I should post a question to darin and ask what are some of the things I should take before my workout so that I have enough energy to finish my workouts.

Day 31

2009-12-02T19:02:00.002-06:00

Did my weight training early this morning. Another great workout. Lots of reps ='s being very tired. My muscles feel very full throughout the day and a great pump when I lift. Going to hit cardio bright and early Thursday morning. Going for about an hour total. Stair stepping and fast walking on the tread mill.

Day 29

2009-11-30T08:44:00.003-06:00

Weighed in this morning at 221.6. M stak and overeating since Thursday will add weight to ya. That's okay, today I am no longer taking the Mass stak and started taking animal cuts amongst other things. Here is how my workouts and day to day are going to look.

Working out in the morning
Preworkout supps--Animal pump, animal cuts, hghup
postworkout supps--Animal nitro, glutamine, whey shake with bannana
2pmish another pak of animal cuts
before bedtime supps--casein protein and hghup

As far as food throughout the day. I find myself wanting to cheat more on cardio days since we're not supposed to be having starchy carbs. From now on if I need to eat a potato or rice on cardio days in order to not eat something unhealthy then that is a sacrifice I will have to take. I will still try to cut carbs out by no later than 6pm or 7pm and the first meal won't be a carb meal unless it's after a resistance training workout.

Here is how the weight training went today.

Hammer strength bench machine
180x30---270x20---270x18

DB alernating bicep curl
30x30---35x20---35x20

Leg press
180x30---270x25---360x20

DB laterals
30x20---35x20---35x20

calv extension
190x75---210x50---250x50---290x50

2nd circuit

Incline DB's
50x30---60x30---70x25

Concentration curl
25x25---30x20---30x20

Leg curl
90x20---110x20---130x20

Barbell shrug
135x40---185x35---235x25

Overall good workout. Since this is the first time going through this routine with this many reps I didn't know exactly what weight to start with. I have a better idea now and should have an even better workout next time I go through this routine.

Some might call this over training however I don't consider it to be over training. Over training to me is seeing the guys in the gym 5 days in a row and every day they're working their arms out. That is over training.

Day 24

2009-11-25T06:56:00.002-06:00

Not too bad of a workout this morning. Working out in the morning with no carbs for fuel is really hard when you're trying to keep the intensity up in the weight room and working three huge muscle groups (back, quads, shoulders) doesn't help. I couldn't finish my workout again. I got 5 of the 6 circuits completed. I didn't limit myself to 20 reps per set. If I could get more I did and most of them I did 20 reps rested about 15 seconds and pushed out a few more reps. Good pump in the shoulders today. I tried to add in squats today but my hamstrings weren't cooperating. They were extremely tight from the workout on Monday and I didn't want to chance pulling a muscle so I stuck with leg extensions for my quad workout. I can tell my legs are getting bigger. Dang pants are getting too tight around them. I'm leaving today for thanksgiving holiday and won't be around a gym until I come back on Monday. Monday I will start my animal cuts a long with all the other stuff I ordered.

I have been successful kicking my coffee habit by drinking green tea, now I want to try and kick the diet drink habit. I was watching a bodybuilding video the other day and the guy said something that I never thought of. When asked does he drink any diet drinks he said no, I only see fat people drinking diet drinks. I've read that diet drinks still spike your insulin like a regular coke would.

Hope everyone has a happy Thanksgiving. I'm thankful that I get to spend mine with my family.

See y'all Monday.

2009-11-24T18:18:00.002-06:00

I am stopping the HIIT routines until after I finish my PT test. I will switch to stair stepper and fast paced walking on the tread mill. I won't pass my PT test if I continue to do short sprinting intervals. I'm supposed to take it sometime in January so I will continue HIIT routine after that. I may still do 1 day of HIIT until then. For a few weeks in December I will start doing cardio two times a day on cardio days for a total of about 1 1/2 hours. I also have to have a stomach measurement under 39inches so that shouldn't be a problem.

My bi's and chest are sore from doing that intense workout on Monday. Not looking forward to doing over 100reps for back tomorrow. I'm going to try and finish the complete workout with the same intensity as I had on Monday.

Day 22 / Monday 23rd Nov

2009-11-23T09:19:00.003-06:00

Weighed in today at 220.6

Did advanced workout #1

I am going to change up my rep scheme a little. Over the weekend I watched some youtube videos of Branch Warren working out. His intensity is insane. I'm not going to stick with the usual rep scheme of 12, 10, 8. From now on each exercise I will shoot for about 20. The first 12 reps I will do with good form. The last 8 which will be the hardest I will still use good form but will have to recruit other muscles to help finish the last 8 reps. I won't put myself in a situation to possibly hurt myself so no crazy swinging the weights in order to finish the sets. If I have to sit the weight down and rest a little in order to get to 20 reps then I will do that. I'm still trying to gain muscle so what I'm looking for is that muscle pump and forcing as much blood into the muscle as possible.

I couldn't finish the entire workout this morning. I was completely worn out from trying this new way of lifting for me. I think I'm going to like this workout because I like being very intense in the gym.

I'm not going to post what I eat this week. Its Thanksgiving so I'm going to pack away some food.

Day 19

2009-11-20T15:15:00.002-06:00

Did advanced workout #2 today. 1 more time with each workout and I will switch exercises. I would have only done advanced workout #1 three times and the same with #2 but being gone and holidays kinda messed up my schedule.

I got everything ordered off of bodybuilding.com to start my leaning down cycle after I finish my animal M stak.

Here is what I got.
=========================================================
(2) Universal Animal Cuts, 42 Paks Shipped From: ID
(1) Universal Animal Nitro, 44 Packs Shipped From: ID
(1) Optimum 100% Whey Protein, 5 Lbs., Caramel Toffee Fudge Shipped From: ID
(2) Labrada EFA Lean Gold, 180 Softgels Shipped From: ID
(1) Bodybuilding.com Metacal Body Fat Caliper, 1 Caliper Shipped From: ID
(1) Bodybuilding.com Body Tape Measure, 60" Long Shipped From: ID
(1) Optimum 100% Casein Protein, 4 Lbs., Chocolate Peanut Butter Shipped From: ID

Got the animal cuts to help me lose fat (hopefully)
Picked up some animal nitro so I can start adding in more amino acids
Got some EFA lean gold since the body needs healthy fats.
Finally got a fat caliper coming so I can see what my percentage is
Last I picked up some Casein protein which is a slow digesting protein that digests over 6-8 hours. I'm going to take this before going to bed to hopefully help keep my body out of a catabolic state.

I'm still going to take my animal pump before workouts and glutamine after.

I've never taken this much stuff before but will give it a shot for a few months to see how things go. I have everthing covered from pre workout to post workout and all throughout the day and night.

If you order anything from bodybuilding.com just remember to call them and ask for 10% off instead of ordering online. They have always honored that for me.

Day 18

2009-11-19T18:03:00.002-06:00

Did HIIT routine on bike today. I also added in 10 minutes of fast walking on the treadmill. Total time 40minutes

50 crunches

Ate pretty clean today. I hate veggies so it's hard to get in the fibrous carbs.
Don't know what I'm going to do about getting in more vegetables. I need to look at category 3 from Darin's book to see if there is anything on that list I would eat and not dread eating it.

Felt energetic most of the day until about 3pm.

I drank hot green tea twice today and feel this may help keep my mind off of not eating as much as I am used to.

Day 17

2009-11-18T17:46:00.003-06:00

Stomach 39.5
Chest 46 1/2
R leg 27
L leg 27 1/2
R calf 16 1/2
L calf 16 3/4
R arm 16
L arm 15 3/4
Neck 16 /14
Shoulders 53

Added 2 new measurements, neck and shoulders. Shoulders are getting a little wider giving me a more tapered look. Going to do the same routine I have been doing for the next two weeks since next week will be messed up because of traveling for the thanksgiving holiday. To my suprise my weight was still 218.2 I really felt that I was holding a lot of water because of the M stak. Here are some updated photos. Added in a leg shot as well as a front lat spread that I'm going to start keeping track of.

I'm back

2009-11-17T18:22:00.002-06:00

After 4 days away from the gym I'm back. It was good to get away from the gym for a few days but I'm ready to start working out again. My last workout was last friday. My body is feeling great and my strength is coming back fast. My ultimate goal for this program is to lose weight and cut fat. I won't start losing weight until I finish taking my Animal M stak. M = Mass... It's doing exactly what's it's supposed to be doing. It's feeling my muscles full of water and making me strong. I had one can of it left so I wanted to finish it before starting my Animal Cuts which will help me shed some water weight and hopefully help me speed up my fat loss. I would guess my weight to be around 221 but will have a better # tomorrow after I weigh in. Will get measurements, pictures updated tomorrow.

Day 11

2009-11-12T20:45:00.002-06:00

I didn't do HIIT cardio this morning. I did 30 minutes of cardio on the stair stepper at varying speeds and stopped a few times to catch my breath. My quads and hips were burning the whole workout.

I started to drink green tea again today and trying to ween myself off coffee. The green tea made me less hungry which isn't always good. I need to be able to keep my protein uptake high so that I don't sacrifice too much muscle loss while I am trying to lose fat weight.

I will be out of town starting friday so I won't be able to update my blog until tuesday. I won't be able to workout while I am gone so I will try to do as many pushups and crunches I can do until I am able to get back in the gym. No cardio will be done since I can't run or jumprope and won't be around any cardio machines.

Day 10--Wed 11th Nov

2009-11-11T19:41:00.002-06:00

Pre workout supps---animal pump, animal m stak

Today was the 3rd time doing advanced workout.

Chest--Incline DB
80's X 12, 85's x 10, 90's x 8

Bicep--Preacher curl
65x12, 75x10, 75x8

Hamstrings--Lying leg curl
130x12, 145x10, 145x8

Shoulder-pull---BB upright row
95x12, 115x10, 115x8

Start of second half of circuit training

Chest--Db fly
50's x 12, 60's x 10, 70's x 8

Bicep--Stand BB curl
65 x 12, 10, 8
Hamstrings--Stiff leg deadlift
135x12, 185x10, 185x8

Shoulder-lateral--Db laterals
25's x 12, 30's x 10, 25's x 10

seated calf raise
90 x 15, x 15
135 x 15, x 15

My strength is about 85% back. A few more weeks and I should be back at 100% and getting stronger than I have in awhile.

Eating for today was sub par. It was veterans day and I celebrated a little. For the most part I am making good food choices which is something I haven't done in awhile. I haven't had any fast food since the start of this program. I'm a fast food junky so going without for 10 days is great for me.

Day 9--Tuesday Nov 10th

2009-11-11T07:25:00.005-06:00

Preworkout supps---animal pump and animal M stak

Gym 0530
4 minute warm up on bike, light stretch

First interval--Lvl 8 @ 100rpm
HR=154

#2---lvl 9 @ 100rpm
HR=156

#3---Lvl 10 @ 100rpm
HR=164

#4--Lvl 10 @ 100rpm
HR=168

#5--Lvl 9 @ 100rpm
HR=172

#6--Lvl 9 # 100rpm
HR=170

Total bike time 30 minutes

Abs
Crunch x 20 x 10
Ab vacuum 5 times

0715--10egg whites, 2 of them with yolk, grapefruit
0915--2 scoops whey, 1/4 cup sliced almonds
1230--chicken breast
530pm--cheat meal(probably not the best day to have my cheat meal on)

I am feeling great. I have energy all day long even on days that I get up at 4am. The only time I am taking caffeine is in the morning and throughout the day I am only have 1 to 2 diet dr. peppers. Here in a few weeks I will be switching from Animal M stak to Animal Cuts. When I do that the lbs should start falling off or at least the fat lbs. About to go do Day 10, will update later today.

Day 8--Start of week 2

2009-11-09T21:47:00.003-06:00

Up at 0415--pre-workout supps--animal pump, animal m stak, cup of coffee

At gym by 0505

Weighed in at 218.2--Same as last week.

5 minute warm up on elliptical

Back--CG pulldown
150x12 165x10 180x8

tricep--sitting tric machine overhead
145x12 175x10 205x8

quads--leg extension
110x12 130x10 150x8

shoulder press on machine
180x12 180x10 180x10

Start of 2nd half of circuit

back--CG row on machine
150x12 165x10 180x8

tricep--pushdown
120x12 140x10 160x8

quads---leg extension
170x12 130x12 130x12

shoulder press-arnold press with DB's
40's x 12 50's x 10 60's x 8

Sitting calf raises
55x20 90x20 135x15 135x12

Good stetch for cool down

Feeling great in the weight room again. I still haven't gained all of my strength back. 2-3 more weeks and I should get there.

post workout shake same as Day 1
0900--3/4 cup dry oats, 2 scoops of whey protein
1115-- chicken breast, medium red potato
2pm---3/4 cup dry oats, 2 scoops of whey protein
430pm-chicken breast, medium red potatoe, 2 light beers
9pm---1 scoop of peanut butter, chicken breast

I need to up my protein intake a little. I will try to add in another chicken breast or two throughout the day.

Look forward to HIIT on the bike tomorrow.

Day 7

2009-11-08T17:05:00.005-06:00

I went ahead and took today off. I used today to refocus for this next week.

Here are current measurements and the updated photos are almost identical so I will post new ones next Sunday.

Chest 46 1/2----stayed same
Stomach 40------1/2 inch loss---measurement taken around belly button
R arm 16 1/8----1/8 inch bigger
L arm 15 3/4----stayed same
R leg 26 1/2----1/4 inch bigger
L leg 26 1/2----1/4 inch bigger
R calf 16 1/2---1/4 inch bigger
L calf 16 3/4---1/4 inch bigger

My muscle measurements did get bigger. Its from the creatine storing extra water in my muscles. I hope to continue to lose 1/2in from my belly each week. I didn't do very good on my eating plan Friday and Saturday so I'm planning on staying on the eating plan for the entire week. My motivation level is still a 10 and I'm looking forward to resistance training tomorrow.

DAY 6--Saturday, 7 Nov

2009-11-07T15:43:00.005-06:00

Up at 0645, pre workout supps, animal pump, cup of coffee

Gym by 0800 for HIIT routine on bike. I used the bike where the pedals are out in front. Last time I used the bike where the pedals were like a real bicycle.

5 minute warm up, light stretch

1st interval--Lvl 8 @ 100rpm for 60 seconds, then 30s sprint
HR=147
Baseline--used lvl 5 @70rpm

2nd interval--Lvl 9 @ 100rpm for 60s, then 30s sprint
HR=164
Baseline

3rd interval--Lvl 10 @ 100rpm for 60s, 30s sprint
HR=174

4th interval--Lvl 10 @ 100rpm for 60s, 30s sprint
HR=180

5th interval--Lvl 10 @ 100rpm for 60s, 30s sprint
HR=182

Cool down for 5 minutes. Total time 30 minutes

Abs
Crunches. 3 sets, 20, 10 ,5
Leg lift, kick up, 3 sets, 10, 10, 10

Good stretch.

I limited the HIIT to only 5 intervals. By the 4th interval my hamstrings and glutes were really tightening up for some reason. My feet were also cramping. I usually only get foot cramps on the elliptical machine.

Total gym time = 55 min

Food log
1000--10 egg whites, 2 of them with yolk, 2 handfuls of chopped onions, salsa
130pm--boneless wings
6pm till the OU vs Nebraska game is over. Guacamole dip, chips, ribs, pizza, wings, beer and carrot cake. I'm looking forward to all the junk food but after it's all over I know I will feel horrible.

I know another cardio session on Sunday won't make up for the junk food but I'm going to do it anyways. If I'm going to eat junk food then I will pay the price by spending an extra hour in the gym on my day off. I will be updating photos, weight and measurements tomorrow. Not gonna be much if any difference from last Sunday.

Day 5--Friday, Nov 6, 2009

2009-11-07T07:16:00.005-06:00

up at 0415, pre workout supps--animal pump, animal m stak, glutamine, cup of coffee

gym by 0525, 5 minute warm up on eliptical, light stretch

Quick warm up set of 15 with each exercise that I am doing on first circuit.

Chest--incline DB
75's x 12, 80's x 10, 85's x 8

Biceps--preacher curl
65x12, 75x10, 75x8

Hamstrings--lying leg curl
115x12, 130x10, 145x8

Shoulder pull--barbell upright row
95x12, 115x10, 115x8

Start of 2nd set of exercises

Chest--DB fly
45's x 12, 55's x 10, 60's x 8

Bicep--Standing BB curl
65x12, 65x10, 65x8

Hamstrings--stiff leg dead lift
135 x 12, x 10, x 8

Shoulder lateral-- DB lateral raises
30's x 12, 35's x 10, 35's x 8

Ended with a good stretch

Total gym time was 90 minutes. Still about 15 minutes too long. Will be trying to work through sets a little faster so I can cut some time off.

Food log
post workout shake--same as day #1
0900--2 scoops whey, 3/4 cups dry oats-Easy and one of my favorites
1115--chicken breast, 1 large red potato, 2 slices fat free cheese, couple Tbsp of light honey dijon dressing
4pm-5pm--This is where the diet goes down the drain--few beers, venison, 1 hamburger, 1 hot link, white rice, 2 pieces of corn, some chips, rice crispy treat, 2 pieces banana nut bread. Total of 2 plates full of junk food.

One thing I can do is eat. I didn't feel full after all of that but I did stop eating.
All of those carbs put me in a carb comma and I proceeded to sleep from 645 pm to 0645am. I feel caught up on rest though. I'm about to go do day 6's cardio and will stick to my eating plan until about 6pm which is when the next round of junk food/beer starts.

Day 4

2009-11-05T16:17:00.004-06:00

up at 0500, Pre workout supps--Animal Pump, glutamine, 1 cop of coffee

Gym by 0600. HIIT routine on bike.

5 min warm up. Level 3 at 75rpm..Little too easy for warm up.
Light stretch

1st interval per the book--Lvl 6 @ 90 rpm for 60 seconds then went fast as I can for 30 seconds. HR+147---Too easy.

Baseline I used was Lvl 3 at 70rpm's everytime for resting.

2nd interval--Lvl 7 @ 95rpm for 60sec, then sprint for 30sec. HR=160, easy
Baseline

3rd interval--Lvl 8 @ 100rpm for 60sec, sprint for 30sec. HR=170, easy
Baseline

4th interval--Lvl 9 @ 105rpm for 60sec, sprint for 30sec. HR=175, moderate
Baseline

5th interval--Lvl 10 @ 100rpm for 60s, spring for 30s. HR=174, good burn
Baseline

6th interval--Lvl 11 @ 100rpm for 60s, sprint for 30s. HR=181, good burn
Cool down.
Total time 36 min.

Abs
Crunches--2 sets. 20 reps, 10 reps
Leg lift and kick up--15 reps, 10 reps.
Abs were still sore from Tuesday and gave out real quick.
Finished with about 5-10 minutes of stretching.
Total gym time 65 Min

Food log
0800--9 egg whites, 2 of them with yolk, 1 grapefruit, salsa
1030--2 scoops whey protein, 3 Tbsp sliced almonds
130pm-chicken breast, 1 can green beans, 2 fish oil
430pm-chicken breast, 2 bags steam works broccoli with butter sauce
815pm-9 egg whites, 2 of them with yolk, salsa

Got good rest last night so I had plenty of energy today. I liked the HIIT routine on the bike. I need to up the lvl's next time for a little better workout. Tomorrow the squadron I am in is having there first Friday party. I already know I won't be able to resist the good food and a few beers while socializing and I don't even want to admit the junk food that will be involved for Saturday's football games. I will still list everything though and will probably feel ashamed of myself. I've done good through the week so far and by me not eating fast food is a huge accomplishment. Usually when the urge to go to taco mayo hits there's no stopping it.

Looking forward to hitting the weights tomorrow.

Title of book

2009-11-04T17:24:00.002-06:00

For those of you who are following me on this blog and don't know where I am getting the workout information or food information, here is the name of the book.

I am doing Fat Loss Lifestyle by Darin Steen. The book is pretty good and for those of you who are looking to incorporate circuit style training in the weight room and High Intensity Interval Training (HIIT) while doing cardio then this e-book may be for you. He also tells you what to eat on which days and gives you a list of approved foods.

Darin puts out a new workout video each week and although they are the same exercises that you are probably already doing he puts his own twist on how he does them.

If you're interested in seeing some of these videos just go to youtube and type in Fat loss lifestyle or Darin Steen.

Day 3

2009-11-04T16:44:00.003-06:00

Pre workout supps--Animal pump, Animal M stak, glutamine, 1 cup of coffee

At the gym by 0530, 10 minute warm up on elliptical followed by light stretch.

Quick warm up set of 15 with each exercise that I am doing on first circuit.

First circuit I went through 3 times with minimal rest in between sets. Sometimes less than a minute sometimes up to two minutes.

Back--Close grip pull down
12x150---8x165---8x150

Tricep--Sitting overhead tricep extension machine
12x130---10x160---8x175

Quads--Leg extension
12x110---10x130---8x150

Shoulder--Machine press
12x180---10x180---8x180

Start of second circuit, I went through 3 times as well and slower than first circuit

Back--Close grip row
150x12---165x10---150x8

Tricep--Pushdown
120x12---140x10---140x8

Quads--Leg extension
110x 12 for three sets

Shoulder--Arnold press with DB's
40lb DB x 12,---x10---x8

Throughout the workout I also worked my calves on the calf extension machine
150x20---170x15---170x20---190x20

Ended with stetching
Total gym time was about 95 minutes. That's about 10 minutes longer than I would like to be in the gym. When I get stronger and in better shape my time will come down.

Overall I felt very weak in the gym again. They had the heat cranked up and I felt nauseated through most of the workout. Couldn't catch my breath because of the heat. Was also feeling weak from being carb deprived the day prior. Gonna take my body a few weeks to getting used to burning fat storage for energy instead of carbs. I may start eating a banana before workouts or at least have it with me in case I start feeling like I'm going to pass out in the gym.

Post workout shake--Same as in Day 1. Later I will add another half of a banana when my body is better at burning more calories.
0830--my protein pancakes
1030--2 scoops of whey, 3/4 cup of dry oates
1230--chicken breast, medium red potato, 2 spoons of light honey Dijon dressing
430---same as 1230 meal
730---9 egg whites, 2 of them with yolks
If I get hungry before bed I will eat a couple spoons of fat free cottage cheese.

4 of my meals had slow digesting carbs in them. I felt like I needed the extra carbs. I will try to stick to three meals like the book says but will add it in an extra meal if I feel worn down like I did today.

The cheap little snow cone machine I bought is saving my life and keeping me away from cheating on my diet. I have a few a day. I use sugar free syrup and each one is probably about 30-40 calories. Little tip, don't buy the sugar free syrup that uses sacrine for the sweetener. The syrups I am using now is sweetened with splenda. Pretty good.

Day 2

2009-11-03T18:48:00.003-06:00

Preworkout supps--animal pump, 1 scoop of glutamine, 1 cup of coffee

At gym by 0600

I did HIIT cardio on the elliptical machine.

10minute warm up on level 6

stretched

I only did 4 sets of intervals. I am not in very good cardiovascular shape.

60 seconds on level 12------30 seconds on level 16------15 seconds on level 20
Heart rate at end 180
Back to level 6 which is what I used for a baseline, I couldn't get my heart rate back to under 125 in the allotted few minutes but I wasn't going to stop with just one
interval. Low as the heart rate got was 135.

60 seconds level 12----30 seconds level 16----15 seconds level 20---HR 186
Baseline for a few mintues

60 seconds level 12----30 seconds level 16----15 seconds level 16 with faster pace
HR 187,
Baseline for a few minutes

Last interval same as thrid. HR 192
Cool down
Total time including warm up and cool down 35 minutes

Abs=very out of shape in this area too.
Crunches--set of 20, rest, 15 more
Leg lift and kick up--set of 20, rest, 15 more
I could have done more but they would of been in poor form and I would have worked other muscles more than my abs.

Stretched for good 10 minutes. Total gym time right at 60 min.

No post workout supplements taken.

0800---9 egg whites with 2 yolks, salsa, grapefruit, fish oil

1045---chicken breast, 1 fuji apple, fish oil

3pm--late lunch,--chicken breast, 1 small red potato with 1 slice fat free cheese, 2 spoons full of fat free cottage cheese, 1 can green beans, 1 spoon of romano basil dressing

7pm--9 egg whites with 2 yolks, lots of salsa (I was feeling like cheating so I added more salsa for flavor, 1 fuji apple.

930pm--couple spoons of fat free cottage cheese.

Overall today was a good day. I knew my knee wouldn't allow me to really push myself hard while doing my cardio. I have done a no carb diet in the past so late in the day today I was feeling kinda drained like I would from the no carb diet. I know I feel drained only because my body is switching over to not having a endless supply of carbs like it usually has. I only drank 1 diet dr pepper today so that was a change of usually having 3-4 a day. I'm exited to get back in the weight room tomorrow. That's where I feel at home.

Day 1

2009-11-02T15:55:00.004-06:00

Got up at 0415. I usually get up at least 1 hour prior to going to the gym.
Pre workout supplements--Animal pump, Animal M stak, 1 cup of coffee

Starting weight--218.2 lbs. I will only weigh myself once every week on Mondays.

Arrived at gym at 0520. 10 minute warm up and then started workout #1

Started out with some light weights to warm up. 15 reps for each exercise in the first circuit

I will do three work sets or three times through the circuit before starting the second half of the workout, will shoot for 3 times through on second circuit as well.

Chest--Incline DB press
12 x 75's 10 x 75's 8 x 80's

Biceps--BB preacher curl
12 x 55lbs 10 x 65lbs 8 x 75lbs

Hamstrings--lying leg curl
12 x 100lbs 10 x 115lbs 8 x 130lbs

Sholder/pulling--BB upright row
12 x 95lbs 10 x 105lbs 8 x 105lbs

Start of the 2nd set of circuit exercises

Chest--Db flat bench fly's
12 x 45's 10 x 55's

Biceps--Standing BB curl
12 x 65lbs 10 x 65lbs

Hamstrings--lying leg curl
12 x 100lbs 10 x 115lbs

Shoulder/lateral--DB side raises
12 x 25's 10 x 35's

Overall I felt pretty weak in the gym. A few factors caused this. I haven't been able to workout for 3 weeks. I'm getting over a cold and the gym had the heat cranked on high so the whole time it felt like I couldn't catch my breath. I fell short of completing the entire workout. I felt nauseous through my entire workout and didn't get the last set of the circuit in.

Ended with stretching

Post workout shake--2 scoops of whey, few ice cubes, 1 frozen banana, 1 Tbs of glutamine, blended. i will take this shake everytime I do weight training.

Breakfast 1 hour later--8 egg white and 2 egg yolk omelet. still felt nauseous so couldn't eat but a few bites.

mid morn snack--1/2 cup of dry oats with 2 scoops whey protein.

lunch at 2pm--chicken breast, 1 can green beans, 1 small red potato, 1 slice fat free cheese, 2 spoon fulls of cottage cheese, spoon full of Italian dressing and 1 sugar free snow cone

dinner 7pm--1 chicken breast, 1 can green beans, 1 med sweet potato with some Italian dressing 1 slice of fat free cottage cheese.

last meal 9ish, cottage cheese and will finish my eggs from this morning.

Stats, goals, supplements and pictures.

2009-11-01T18:04:00.003-06:00

Here are my current stats. All measurements will be unflexed and taken in the morning before my workouts.
Chest 46 1/2
Stomach 40 1/2---measurement taken around belly button
R arm 16
L arm 15 3/4
R leg 26 1/4
L leg 26 1/4
R calf 16 1/4
L calf 16 1/2
Current guesstimate of weight is 220. I will post my actual starting weight tomorrow.
Body fat guesstimate is at least 35% When I get a body fat caliper I will update with the actual percentage.

Short term goal--3-6 months. Lose 3-5 inches off my waist, gain more muscle. I would like to be able to see my abs which is something I have never seen before. I would like to also lose a good 10-15 lbs of fat.

Intermediate goal--1-2 years. At some point in the next 2 years I would love to be under 200lbs and completely ripped.

Long term goal--5-10 years from now. I have always wanted to compete on stage but this may have to wait until after I retire from the military. Service before self!

I know Darin only takes a few supplements. I don't take that many but will list the ones I do.
Whey protein by optimum nutrition
Animal Pump by Universal
Animal M stak by Universal
Creatine
Glutamine
Fish oil--I rarely eat fish so I will supplement with fish oil to help get some healthy fats into my diet.
I use Animal pump because of the mental focus it gives me in the gym. I have never used a product that compares to animal pump.

Here are the before photos. I was kind of reluctant to take them and upload them. I"m my biggest critic and I don't like what the camera captured.

1 day prior to starting darin Steen's Fat loss lifestyle program.

2009-11-01T10:44:00.004-06:00

Hi, my name is Chad T

The reason I am starting this blog is to hold myself accountable and I am hope that by doing this blog it will help me stay on the program for the full 12 weeks without many hiccups. I also wanted to share a little about me for those of you that may follow my journey.

I am 29 years old and have a 5 month old son. I have been enlisted in the United States Air Force since I was 19 and am proud to have served for 10 years and I hope my next 10 years will be just as rewarding as the first 10 years.

I too like Darin am a cancer survivor. I found out in March of 2009 that I could have testicular cancer. I had surgery to remove my left testicle in April and it was good that I did because the test came back as being cancerous. I was lucky enough to have caught it in early stage one. One month later I had a chest biopsy to make sure that it didn't spread and with the prayer of my mom and many others the test came back negative. Since I do have a history of cancer it is absolutely imperative that I change my lifestyle. I'm human so I know there will be times that I get weak and eat something I'm not supposed to or drink something that may not be healthy but like Darin said in his book, just chalk it up as a loss and do better next time.

I have been working out since age 15 and I fell in love with the sport of working out. I have never reached my true potential because of my eating habits. I have always been hooked on fast food and me stopping fast food is like a smoker trying to quit smoking. I relapse often but am trying to change that.

I started Darin's program over a month ago but didn't follow the eating plan. I knew that I was going to have knee surgery so I wasn't 100% committed to the program. I had the surgery Oct 23rd so I won't be able to do compound leg exercises for a few more weeks. I will have to stick to simple movements like leg curl and leg extension with light weight until I feel more comfortable.

Unfortunately I also have severe arthritis in both knees and the Doc said the only thing holding my knees together is because I have strong quads and hamstrings. He said the ligaments in my knees are almost gone and my ACL has been torn for at least 12 years. I never knew it because my leg muscles were acting like stabilizers. It hurts to run so I will be doing my interval cardio on the elliptical machine and the recumbent bike.

Now you know a little about me and the difficulties that I have to overcome. I hope by doing this blog and successfully changing my life I can inspire just one person to change their lifestyle too. I will try to post everyday and I will update pictures every other week if not every week. Please ask questions or comment on the things I am doing.