2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 198.5 | -1.75 |
| Waist | 34.875 | -.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Was sick. No diet (even had doughnuts), no exercise.
Was sick. No diet (even had doughnuts), no exercise.
Monday, December 28, 2015
2015-12-28 [198.5 @ 34.875] - Was sick
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
Saturday, December 19, 2015
2015-12-19 [200.25 @ 35.0] - 4 lift, 2 Shelby
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 200.25 | -0.5 |
| Waist | 35.0 | -.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Resumed lifting. Four sessions (short, low volume, still DOMS from hell).
Cardio - 2 Shelby bike, 1 bike SS, only 3 Roman.
The minimal results make me grumpy. Time to lower intake
Resumed lifting. Four sessions (short, low volume, still DOMS from hell).
Cardio - 2 Shelby bike, 1 bike SS, only 3 Roman.
The minimal results make me grumpy. Time to lower intake
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 140 | 200 | 95 | 2215 | 200.75 | Roman 5 | Wendy's dinner |
| Sunday | 200 | 250 | 50 | 2250 | 200.00 | Roman
5 push + BB complex x5 |
Matador burrito |
| Monday | 200 | 100 | 70 | 1830 | Shelby sprint x15 @ 9 | ||
| Tuesday | 200 | 250 | 30 | 2070 | 201.50 | pull + bb complex x5,4 | |
| Wednesday | 180 | 100 | 60 | 1660 | 200.50 | bike SS 25 minutes | Shoveled snow ~40 minutes |
| Thursday | 150 | 180 | 30 | 1590 | 200.50 | Roman
5 Legs |
Skipped last meal |
| Friday | 190 | 250 | 30 | 2030 | Shelby
sprint x15 @ 9 Push |
Saturday, December 12, 2015
2015-12-12 [200.75 @ 35.125] - Just Cardio, some diet
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 200.75 | -0.5 |
| Waist | 35.125 | -.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Weekend had cheats (dinner out on Saturday with Colin, Rodizios for birthday)
Training was just some cardio
Weekend had cheats (dinner out on Saturday with Colin, Rodizios for birthday)
Training was just some cardio
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 0 | Dinner out | |||||
| Sunday | 0 | 200.75 | Roman 4 + jog 1.0 @ 6.6 | Rodizio's dinner | |||
| Monday | 200 | 100 | 75 | 1875 | 201.25 | Roman
4 + jog 0.25 @ 8.0 Shelby x10 @ 8 |
|
| Tuesday | 195 | 100 | 65 | 1765 | Bike
SS - 10 min @ 10 jog: 1.0 @ 6.6 & .25 @ 8.0 |
||
| Wednesday | 190 | 110 | 75 | 1875 | 200.50 | Roman
4 + jog 0.25 @ 6.6 Shelby x10 @ 9 |
|
| Thursday | 200 | 110 | 70 | 1870 | Roman 4 | ||
| Friday | 135 | 60 | 45 | 1185 | Shelby x10 @ 9 |
Monday, December 7, 2015
2015-12-07 [201.25 @ 35.25] - Begin Cardio Bunny
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Last couple of weeks have been illness, injury, and crap food
Starting a cardio-only routine. Running & bike stuff.
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 201.25 | |
| Waist | 35.25 | |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Due to rib/serratus injury, cannot lift.Last couple of weeks have been illness, injury, and crap food
Starting a cardio-only routine. Running & bike stuff.
Saturday, November 28, 2015
2015-11-28 [200.75 @ 35.0] - No training, crap food, injury
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Turkey-Day week with family, killed diet.
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 200.75 | +0.75 |
| Waist | 35.0 | -- |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Hurt by Maria-Yak on Monday, which stopped any exerciseTurkey-Day week with family, killed diet.
Saturday, November 21, 2015
2015-11-21 [200.0 @ 35.0] Roman 2, no real lifting, no diet
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 200.0 | -2.5 |
| Waist | 35.0 | +0.375 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Crap food, only one half-ass lifting session, one running session, etc. Thus, the gain is not surprising.| Mass | Training | notes |
| ?? | nothing | last day of Nadine (no training/diet) |
| 202.50 | Roman 2 + jog 1.0 | No tracking still |
| 199.25 | Roman
2 3x12 |
some candy at night. Lifting was just playing |
| 0.00 | nothing | no weigh in |
| 199.00 | Roman 2 | Failed lifting. Wind = no air Matador burrito |
| 199.50 | Roman 2 | no real tracking |
| 200.25 | Roman 2 |
Sunday, November 15, 2015
2015-11-15 [202.5 @ 34.625] - No training, no diet, sick
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 202.5 | +2.5 |
| Waist | 34.625 | +0.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
No training or diet (ate lots of crap)
Sick for a few days
Went on three easy-ish hikes with Nadine
Thus, mass & waist gain are not surprising.
No training or diet (ate lots of crap)
Sick for a few days
Went on three easy-ish hikes with Nadine
Thus, mass & waist gain are not surprising.
Saturday, November 7, 2015
2015-11-07 [200.0 @ 34.5] Roman Sprints, Minimal Lifts, Junk food
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 200.0 | -0.25 |
| Waist | 34.5 | -0.25 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Only one lifting session
Roman sprints week 1
Hiking on Friday
Lots of junk/cheat food (Wed - Fri)
Only one lifting session
Roman sprints week 1
Hiking on Friday
Lots of junk/cheat food (Wed - Fri)
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 165 | 200 | 45 | 1865 | 200.25 | Roman sprints
1-1 Super pull 3x |
GWAR Concert. Waffle House on the way home |
| Sunday | 120 | 140 | 95 | 1895 | 201.50 | Roman
sprints 1-2 Jog 0.75mi |
Body not happy after concert & junk food. Del Taco for dinner |
| Monday | 180 | 180 | 50 | 1890 | 200.75 | Roman sprints 1-3 | crashed during the day, overate a bit at night |
| Tuesday | 160 | 135 | 50 | 1630 | 200.75 | Roman
sprints 1-4 Jog 0.75mi |
Tried to lift, failed |
| Wednesday | 75 | 10 | 35 | 655 | Roman sprints 1-5 | Did not weigh in | |
| Thursday | 0 | 199.50 | Roman sprints 1-6 | ||||
| Friday | 0 | none | Hiking & junk food |
Saturday, October 31, 2015
2015-10-31 [200.25 @ 34.75] - 4 short lifting + start running
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 200.25 | -1.25 |
| Waist | 34.75 | -0.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
Lifting was short (~20 minutes), but I go through it.
Starting running to train for Spartan race (April in Charlotte). Plan is to jog and do Roman sprints. Not quite sure how I will break them up.
Lifting was short (~20 minutes), but I go through it.
Starting running to train for Spartan race (April in Charlotte). Plan is to jog and do Roman sprints. Not quite sure how I will break them up.
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 190 | 200 | 60 | 2100 | 201.50 | none | intentional overfeed |
| Sunday | 200 | 240 | 30 | 2030 | 200.75 | Super pull 2x | |
| Monday | 190 | 250 | 35 | 2075 | 200.50 | Super push 2x | pizza to end the day |
| Tuesday | 185 | 150 | 90 | 2150 | 201.50 | 25 min Bike SS | over ate |
| Wednesday | 190 | 240 | 35 | 2035 | 201.25 | jog: 0.5m @ 6.6 Super pull 2x |
|
| Thursday | 185 | 240 | 40 | 2060 | 200.75 | super
push 2x jog: 0.5m @ 6.6 |
|
| Friday | 195 | 80 | 70 | 1730 | 200.75 | Roman sprint 1-1 |
Saturday, October 24, 2015
2015-10-24 [201.5 @ 34.875] - Barely any exercise
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 201.5 | -0.75 |
| Waist | 34.875 | -- |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview
- Pretty much no training. Only one full lifting session and one 45 minute Bike SS
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 175 | 245 | 40 | 2040 | 202.25 | dead: 6x3 | no drive for deads. |
| Sunday | 175 | 250 | 35 | 2015 | 200.50 | countdown: TB deads | Dropped 8x3, now doing 54321 |
| Monday | 100 | 50 | 45 | 1005 | 200.50 | none | Olive Garden |
| Tuesday | 180 | 125 | 65 | 1805 | 201.25 | eh | only got through 5x5 bench |
| Wednesday | 200 | 100 | 70 | 1830 | 200.75 | 45 min bike SS | |
| Thursday | 200 | 100 | 70 | 1830 | 0.00 | none | Did not weigh in |
| Friday | 200 | 110 | 70 | 1870 | 200.25 | eh again | bench, only 2 sets of squat/pullups |
Saturday, October 17, 2015
2015-10-17 [202.25 @ 34.875] - 3 lift, 2 cardio, 1 cheat
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Overview:
Indian buffet on Friday.
missed 2 cardio sessions.
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 202.25 | -2.0 |
| Waist | 34.875 | -0.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview:
Indian buffet on Friday.
missed 2 cardio sessions.
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 200 | 210 | 75 | 2315 | 204.25 | deadlifts
8x3 6,8,12 |
|
| Sunday | 185 | 130 | 65 | 1845 | 202.75 | bike:
10x 20/40 McGill |
|
| Monday | 190 | 245 | 65 | 2325 | 202.75 | squat 8x3 | did not do 6,8,12 - no energy in evening |
| Tuesday | 200 | 120 | 70 | 1910 | 202.00 | 6,8,12 | Make up 6,8,12 session |
| Wednesday | 190 | 240 | 70 | 2350 | 0.00 | bench
8x3 6,8,12 |
Did not weigh today |
| Thursday | 200 | 130 | 70 | 1950 | 202.75 | jump rope: 10 x70/30 | no abs |
| Friday | 0 | 203.00 | 2 meals: Indian buffet & fried rice |
Saturday, October 10, 2015
2015-10-10 [204.25 @ 35.0] - 2 lifting/3 cardio: Friday Cheat
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Overview:
Missed a lifting and a cardio session.
Cheated a little on Monday, over ate on Wednesday & Thursday, cheated a lot on Friday (Del Taco, outback, Cider).
Results not too bad, considering.
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 204.25 | +2.25 |
| Waist | 35.0 | -0.125 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview:
Missed a lifting and a cardio session.
Cheated a little on Monday, over ate on Wednesday & Thursday, cheated a lot on Friday (Del Taco, outback, Cider).
Results not too bad, considering.
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 200 | 100 | 70 | 1830 | 202.00 | walks: ~8 miles total | |
| Sunday | 195 | 240 | 70 | 2370 | 201.00 | 8x3/4x6 | only 1/2 workout. |
| Monday | 200 | 125 | 60 | 1840 | 201.50 | rope: 7x 60/30, cable crunch | Candy & kettle corn at night |
| Tuesday | 190 | 240 | 70 | 2350 | 201.75 | 3s 6,8,12 |
|
| Wednesday | 200 | 200 | 70 | 2230 | 201.75 | none | pizza |
| Thursday | 190 | 275 | 70 | 2490 | 202.50 | walks: ~8 miles total | way overfed at night |
| Friday | 90 | 5 | 50 | 830 | 202.25 |
Saturday, October 3, 2015
2015-10-03 [202.0 @ 35.125] Added in Cardio
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Overview:
Added in some cardio. Nothing major, just some 10 minute sessions (1 bike SS, 1 bike sprint, 2 jump rope).
Overall velocity of progress sucks. 14 weeks, down 10.5# and 2".
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 202.0 | -1.5 |
| Waist | 35.125 | -0.25 |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview:
Added in some cardio. Nothing major, just some 10 minute sessions (1 bike SS, 1 bike sprint, 2 jump rope).
Overall velocity of progress sucks. 14 weeks, down 10.5# and 2".
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
| Intake | Protein | Carb | Fat | kCal | Mass | Training | notes |
| Saturday | 70 | 0 | 45 | 685 | 203.50 | fasted: 10 min bike [hr 120+] | Cheat a lot. Indian, BJs, Culvers |
| Sunday | 190 | 240 | 70 | 2350 | 202.50 | SBD 5rm | |
| Monday | 195 | 225 | 70 | 2310 | 202.50 | 1. back 2. chest + abs |
|
| Tuesday | 140 | 100 | 70 | 1590 | 202.50 | 1. fasted: 10 min bike SS 2. 10 min rope (60/30) + tri/bi/delt |
only one motion each for arms |
| Wednesday | 190 | 240 | 70 | 2350 | 204.25 | 1. quads & calves 2. calves B & hams |
only 2 RDL sets. Mid-back fatigue |
| Thursday | 185 | 100 | 70 | 1770 | 204.00 | ||
| Friday | 195 | 150 | 50 | 1830 | 202.75 | 1. SBD x5 2. rope: 6 sets (60/30) |
No energy for Deads, will try later? |
Saturday, September 26, 2015
2015-09-26 [203.5 @ 35.375] - had cheat food
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Overview:
3-ish lifting days
Pizza & Indian food
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 203.5 | -.25 |
| Waist | 35.5 | -- |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview:
3-ish lifting days
Pizza & Indian food
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
| Intake | Protein | Carb | Fat | kCal | Mass | Lifting | notes |
| Saturday | 220 | 295 | 90 | 2870 | 203.50 | Chest, Back, Tris | Brutal, but not energy draining |
| Sunday | 200 | 100 | 70 | 1830 | 203.25 | ||
| Monday | 190 | 240 | 70 | 2350 | 202.25 | calves
& quads hams, delts, abs |
|
| Tuesday | 200 | 100 | 70 | 1830 | 202.00 | ||
| Wednesday | 200 | 250 | 80 | 2520 | 202.50 | chest
& tris back |
abs cramped, so no biceps. Pizza |
| Thursday | 160 | 140 | 65 | 1785 | 202.50 | Pizza | |
| Friday | 100 | 75 | 40 | 1060 | 202.25 | Indian |
Saturday, September 19, 2015
2015-09-19 [203.5 @ 35.5] Minimal lifting - Nutrient timing thoughts
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Overview:
Minimal lifting. Nothing really impressive.
Thought: Try the common facets of Nate Miyaki's Half-Day Diet / Ori Hofmekler Warrior Diet / John Kiefer's Carb Backloading
Namely - Carbs peri-workout & later in the day. Lighter eating (protein & fat) earlier in the day.
Keep food quantities the same as previous week (200p/240c/70f on Training, 200/160/70 off), just switch up when quantities are consumed.
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 203.5 | -.25 |
| Waist | 35.5 | -- |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview:
Minimal lifting. Nothing really impressive.
Thought: Try the common facets of Nate Miyaki's Half-Day Diet / Ori Hofmekler Warrior Diet / John Kiefer's Carb Backloading
Namely - Carbs peri-workout & later in the day. Lighter eating (protein & fat) earlier in the day.
Keep food quantities the same as previous week (200p/240c/70f on Training, 200/160/70 off), just switch up when quantities are consumed.
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
| Saturday | 190 | 240 | 75 | 2395 | 203.75 | ULS 1-1 | |
| Sunday | 190 | 240 | 70 | 2350 | 203.25 | ULS 1-2 | |
| Monday | 140 | 120 | 55 | 1535 | 203.75 | ||
| Tuesday | 190 | 240 | 55 | 2215 | 203.25 | 1/2 ULS 1-3 | pulled lat |
| Wednesday | 200 | 160 | 70 | 2070 | 205.75 | ||
| Thursday | 200 | 160 | 70 | 2070 | 203.75 | no | felt off |
| Friday | 200 | 160 | 70 | 2070 | 202.75 | just KB play |
Saturday, September 12, 2015
2015-09-12 [302.75 @ 35.5] - Barely any lifting
Be Less Fat
2015-06-27
M: 212.5
W: 37.125
Overview:
Barely any lifting. Only 2.25 sessions
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
Food Goals
2015-06-27
M: 212.5
W: 37.125
| Meas. | # | Change |
|---|---|---|
| Mass | 203.75 | +1.0 |
| Waist | 35.5 | -- |
| Arm | -- | -- |
| Thigh | -- | -- |
| Calf | -- | -- |
Overview:
Barely any lifting. Only 2.25 sessions
Supplements
Morning:
200mg caffeine
Creatine
1x Plazma for workouts
Food Goals
| Type | Protein | Carb | Fat | kCal |
| Training | 200 | 200 | 70 | 2230 |
|
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