Mike and Paula's Journal of Life, Love and Ever-Changing Goals

[freebirdmac]

Which is why you need to rethink this no refeed/leptin load thing :D

[gman]

weird, last time I used to do it, I gained 4lbs and spent all week trying to get back to where I started!

BTW here are yesterdays macros

1,443
61.6 f
43.1 c
188.5 p

[AnglicanBeachParty]

Funny thing is, after all that pigging out, I am 194.2 this morning. down over 2 lbs since Tuesday



Excellent!

[blu2xtreme]

Funny thing is, after all that pigging out, I am 194.2 this morning. down over 2 lbs since Tuesday

I thought my pants felt looser

Glad it's all coming together for you ...Columbus will be here before you know it.

[Baldiewonkanobi]

Mike when I did the Keto thing and dropped from 233 to 194 there were weeks when the drop was dramatic. I did force, I repeat FORCE, a mid night whey drink EVERY night to keep myself in positive nitrogen balance. Still do it today but only 3 or so times a week. When I do Keto again come April 15th I will pound down the whey like before.

Remember you are not someone at the office doing a Keto style Atkins diet. You are a Bodybuilder and need PROTEIN. You also need good fats, fish oil, olive oil and nut butters to keep your calories up and to nourish your hormones, etc.

Baldie

[gman]

Glad it's all coming together for you ...Columbus will be here before you know it.

Yes it will be, and I plan on winning. I have a big fan club and can't disappoint any of them.


Mike when I did the Keto thing and dropped from 233 to 194 there were weeks when the drop was dramatic. I did force, I repeat FORCE, a mid night whey drink EVERY night to keep myself in positive nitrogen balance. Still do it today but only 3 or so times a week. When I do Keto again come April 15th I will pound down the whey like before.

Remember you are not someone at the office doing a Keto style Atkins diet. You are a Bodybuilder and need PROTEIN. You also need good fats, fish oil, olive oil and nut butters to keep your calories up and to nourish your hormones, etc.

Baldie

Baldie, it's hard to figure out the calorie balance, where is it too high? The easiest thing to do is cut the fat out.

Wanted to ask you about the dream tan. You said to apply that before I do pics again. Won't dream tan interfere with the rays at the tanning booth?

[gman]

my first attempt at using the tripod. hope I did good! I adjusted the contrast on the pics to give myself a better tan!

http://i179.photobucket.com/albums/w294/namtrag/DSC00540.jpg

[gman]

http://i179.photobucket.com/albums/w294/namtrag/DSC00542.jpg

[gman]

http://i179.photobucket.com/albums/w294/namtrag/DSC00543.jpg

[gman]

where is my chest above my pecs? never realized it was that bad

[freebirdmac]

Looking really good Mike! Leaner is definitely making you look younger and hotter :) Tummy skin looks pretty good too.

(Didn't I tell you to use the window as a light source and not as a backdrop??)

[gman]

Looking really good Mike! Leaner is definitely making you look younger and hotter :) Tummy skin looks pretty good too.

(Didn't I tell you to use the window as a light source and not as a backdrop??)

we have windows at either end so no choice really! our house is really small, so if I turned 90 degrees I would not be able to get far enough from the camera.

thanks for the compliments by the way! Younger is always good, I have always been hot! ;)

[blu2xtreme]

Progress pics look great ...Nice tan:p
You have always been sexy...now you lean and sexy ;)

[gman]

Progress pics look great ...Nice tan:p
You have always been sexy...now you lean and sexy ;)

Thank you, Blu. Love being lean, I feel so much younger now that I am leaner.

[freebirdmac]

I said hotter! Hotter!

[gman]

If you said hotter, it implies I was already hot!

[freebirdmac]

If you said hotter, it implies I was already hot!

Exactly!!!

[gman]

food so far, at most I will have 2 scoops of whey before bed on top of this, if I feel hungry enough

1,746 cal
65.4 f
73.1 c
216.5 p

not a bad day. I did hike for an hour, wanted to go longer but the trails were flooded from all the rain we have had recently. My new waist pack works great, wallet, keys, cell phone and 2 EAS Carb Control box drinks.

[blu2xtreme]

food so far, at most I will have 2 scoops of whey before bed on top of this, if I feel hungry enough

1,746 cal
65.4 f
73.1 c
216.5 p

not a bad day. I did hike for an hour, wanted to go longer but the trails were flooded from all the rain we have had recently. My new waist pack works great, wallet, keys, cell phone and 2 EAS Carb Control box drinks.

Sounds like a good day...I miss hiking
I think we are going out to hike this Friday in Logandale - they have great red rocks - more climbing then hiking but a great workout.

[gman]

Sounds like a good day...I miss hiking
I think we are going out to hike this Friday in Logandale - they have great red rocks - more climbing then hiking but a great workout.

is logandale where you went a couple of months back and took pics? That was a cool looking place.

so different than our area.

[blu2xtreme]

is logandale where you went a couple of months back and took pics? That was a cool looking place.

so different than our area.

Yes ...those are the pics in my profile area album
It's a way cool place ...

[Baldiewonkanobi]

Fast forward....75 more days of hard conditioning. :yep:

Baldie

[tony63]

my first attempt at using the tripod. hope I did good! I adjusted the contrast on the pics to give myself a better tan!

http://i179.photobucket.com/albums/w294/namtrag/DSC00540.jpg


http://i179.photobucket.com/albums/w294/namtrag/DSC00542.jpg


http://i179.photobucket.com/albums/w294/namtrag/DSC00543.jpg

DAMN fine job man. Looking SOLID!!!!!!!!

I just started Daves plan today. Hopefully it will yield the same results for me....

[gman]

Fast forward....75 more days of hard conditioning. :yep:

Baldie

too bad we only have 66! lol

thanks, Baldie

[gman]

DAMN fine job man. Looking SOLID!!!!!!!!

I just started Daves plan today. Hopefully it will yield the same results for me....

Getting there Tony.

Just remember my caution on Dave's, I had too high a calorie level and overdid my cheat meal. Other than that I loved the actual diet. getting to eat 10 eggs a day never got old.

[gman]

leg day, very weak today for some reason.

Squats, 225: 7 8 6 6
Lateral step up, 75 lb db on leg on bench: 4 sets of 20 on each leg
Smith machine stationary bb lunges: 4 sets of 15 on each leg, 140lbs on bar
DB squats, using a 90 in each hand: 3 sets of 10

30 minutes cardio at 125-130

[tony63]

Getting there Tony.

Just remember my caution on Dave's, I had too high a calorie level and overdid my cheat meal. Other than that I loved the actual diet. getting to eat 10 eggs a day never got old.

Thanks for the heads up.

Last summer for about 2 weeks I did the program for the 200+ BB'er while weighing 178lbs, and dropped 6lbs over that two weeks.

I've spent alot of time reading different threads including yours about the potential up/downs and cautions so thank you again.

I may have a question or two from time to time...

[gman]

Any time you have a question I am ready.

I am doing a similar diet to Dave's just not so many calories or as much fat.

[gman]

3 meals today so far, all protein all the time! Yeah baby

2 scoops of whey
2 EAS carb control boxes
2 cups egg whites

[Baldiewonkanobi]

HYDRATE!!!!!!!!!!!!!!!!!!!!!!!!!!!!

and, use some psyllium seed/husks for fibre.

Macadamian Oil is tasty.


Baldie

[gman]

HYDRATE!!!!!!!!!!!!!!!!!!!!!!!!!!!!

and, use some psyllium seed/husks for fibre.

Macadamian Oil is tasty.


Baldie

I didn't list them, but I take 6 psyllium tabs in morning and 6 more at night.

Hydrating is my nemesis, but I will try to go get some water right now to catch up a little.

I need to go get some nuts, oil or butters today, cupboard here at work is bare

[gman]

bought some Janna Tan or whatever it's called. going to apply some next weekend and see how I look when I am dark.

After 20-25 visits to the tanning booth I have moved from whiter than white, to just really pale.

[gman]

4 meals in the books

1,077 cal
28.0 f
27.5 c
180.3 p

[gman]

No turning back now, just ordered my trunks.

Jagware. French cut, vibrant royal blue, size medium.

http://www.jagware-posingsuits.com/

very frightened that I will have a 2 sq inch piece of cloth on in front of everyone, but I guess I will get over it

[Down4whatever]

You're gonna look great; don't sweat it dawg! Soon you'll be so comfortable wearing your trunks that you will be mowing the lawn in them :D......with your long black socks and sandals. :no:

[gman]

or playing in the snow like you! lol

[Baldiewonkanobi]

No turning back now, just ordered my trunks.

Jagware. French cut, vibrant royal blue, size medium.

http://www.jagware-posingsuits.com/

very frightened that I will have a 2 sq inch piece of cloth on in front of everyone, but I guess I will get over it

Be sure there is room to shove in a sweat sock....gets kakakaka cold on stage ;)

Baldie

[gman]

Be sure there is room to shove in a sweat sock....gets kakakaka cold on stage ;)

Baldie

yeah, I will need that sock, I am Irish. ;)

here is the suit, not the right color, but the style I am getting

http://www.jagware-posingsuits.com/Mens%20PS/French_Front.jpg
http://www.jagware-posingsuits.com/Mens%20PS/French_Back.jpg

[gman]

back pic in the magic light of the bathroom

http://i179.photobucket.com/albums/w294/namtrag/IMAG0232-1.jpg

[Bob45]

Nice cuts in the back even with the bad lighting. Bad leg day because you aren't eating enough!

[gman]

Nice cuts in the back even with the bad lighting. Bad leg day because you aren't eating enough!

yeah, I look better in the bad lighting with a cell camera than I do in the living room with a digital camera with a flash.

haven't quite figured that out yet.

Hear ya on the not eating enough, but you do what you have to do!

Talked with my chiro in person today and he said at least 20 more lbs. to go. But he did say I look the best he's ever seen me already.

[blu2xtreme]

No turning back now, just ordered my trunks.

Jagware. French cut, vibrant royal blue, size medium.

http://www.jagware-posingsuits.com/

very frightened that I will have a 2 sq inch piece of cloth on in front of everyone, but I guess I will get over it

Nice color :p
you will look great
I'm excited for you ... first posing trunks ... How cool is that:)

[gman]

Nice color :p
you will look great
I'm excited for you ... first posing trunks ... How cool is that:)

the blue I chose is not too extreme, so I didn't know if you would like it :hypno:

[freebirdmac]

Oooh, pretty! You're going to look great Mike!

What does your wife think of the trunks?

[gman]

kind of frightened for me is what she said. as in, "I am glad it's not me."

[gman]

ate way too much today, but at least my appetite came back

2,239
93.5 f
66.8 c
295.7 p

[blu2xtreme]

the blue I chose is not too extreme, so I didn't know if you would like it :hypno:

You in any color trunks would be extreme :hypno:

Last I heard Bucki was picking blue too ...popular color:p

[gman]

You in any color trunks would be extreme :hypno:

Last I heard Bucki was picking blue too ...popular color:p

you think we picked blue in honor of you?...maybe, maybe not :p

[blu2xtreme]

you think we picked blue in honor of you?...maybe, maybe not :p

...well you both used blue briefs for your progress pics this week:dunno:
a girl can dream can't she:p ;)

[gman]

...well you both used blue briefs for your progress pics this week:dunno:
a girl can dream can't she:p ;)

Maybe we just look good in blue?

[blu2xtreme]

Good Morning -Thanks for the great chest work out - I will hate you later:p

...how's the tanning coming?

Have a Great Day :)

[Down4whatever]

You in any color trunks would be extreme :hypno:

Last I heard Bucki was picking blue too ...popular color:p

I'm fashioning an amber hue paired with pink or lavender polka dots for my posing suit :D

[gman]

Good Morning -Thanks for the great chest work out - I will hate you later:p

...how's the tanning coming?

Have a Great Day :)

sore=good

Tanning is ok...I have got to the point where I am just pale. I tried the standup booth yesterday so I could hold my arms up to get the pit area. No color on pits at all, but the rest of me burned, the part that already had some color

I am at a loss for that one



I'm fashioning an amber hue paired with pink or lavender polka dots for my posing suit :D

I am sure that will have all the women gaga

[gman]

chest day, did my occasional pushup workout

Feet on bench hands on floor pushups: 50 43 38 31 34

Feet and hands on floor pushups: 33 24 27 28 23

Feet on bench, hands on floor pushups: 18 20 17 15 15

Low pulley flys: 6/70 8/60 9/60 8/60 6/60

DB pullovers: 8/90 8/90 7/90 8/90 6/90

60 minutes of cardio at 125-130 bpm

I was up today to 197.4 from 194.2 on Sunday. Hopefully just water.

[gman]

1st exercise should read, hands on bench feet on floor....ooops

[blu2xtreme]

sore=good

Tanning is ok...I have got to the point where I am just pale. I tried the standup booth yesterday so I could hold my arms up to get the pit area. No color on pits at all, but the rest of me burned, the part that already had some color

I am at a loss for that one


Just keep with the arms behind your head in the regular bed ... it will happen ...tanning queen speaks:p


1st exercise should read, hands on bench feet on floor....ooops
That would be more impressive the other way ;)

[freebirdmac]

Of course it's water. How on earth could you gain 3 pounds of fat in two days?

[gman]

the same way I lost 3 after Christmas. I really did neither.

[gman]

Just keep with the arms behind your head in the regular bed ... it will happen ...tanning queen speaks:p


That would be more impressive the other way ;)

Impossible to get hands behind head in the regular bed. Once it is shut, there is no way to move. And you can't shut it with your hands behind your head...

I will try again to figure it out, but I am pretty uncoordinated.

Yes, it would have been impressive to do that many pushups with my feet on the bench. I know I am in good shape, but not quite that good!

[Down4whatever]

I was up today to 197.4 from 194.2 on Sunday. Hopefully just water.

Muhahaha, no, I took a quick flight out and drove to your house, glued a 2 1/2 lb plate to your ass while you were asleep :D

[gman]

Muhahaha, no, I took a quick flight out and drove to your house, glued a 2 1/2 lb plate to your ass while you were asleep :D

I was wondering why it hurts when I sit down.

[gman]

food is on track perfectly today...through meal 4 of 6:

1,191 cal
35.9 f
31.2 c
187.8 p

[gman]

final macros

1,938cal
58.5 f
70.3 c
289.1 p

[gman]

the highlight of my day was taking 5 oz of grilled london broil and slicing it up and rolling it into a low carb tortilla with some pico de gallo....

It's the little things in life that make you happy, isnt it?

[blu2xtreme]

the highlight of my day was taking 5 oz of grilled london broil and slicing it up and rolling it into a low carb tortilla with some pico de gallo....

It's the little things in life that make you happy, isnt it?

Little things in life make me happy too ...but it never involves food ...occasionally liquid

[gman]

liquid lunch now means whey shake, it used to mean a 6 pack!

What have I done?

[gman]

First back day with versa gripps. Begrudgingly I have to admit I think they helped some.

Wide pullups: 12 10 8 8

Overhand bb rows: 12/185 10/205 10/205

Underhand bb rows: 10/205 10/205 11/205

Hammer grip pullups: 12 10 10 8

Rear delt machine: 10/165 10/165 8/165

DB Shrugs, 100's: 15 13 15

1 hour of cardio on stairstepper at 130 bpm

Felt like I was going to pass out after the workout, but feel a little better now.

[freebirdmac]

Welcome to the versa grip cult :D

[Down4whatever]

I don't think I could do stairstepper for an hour even if I was fresh pre workout.....nice work!

[gman]

Welcome to the versa grip cult :D

resistance was futile, I am now assimilated


I don't think I could do stairstepper for an hour even if I was fresh pre workout.....nice work!

sure you could, just lower the resistance like I do!

[blu2xtreme]

Welcome to the versa grip cult :D

Yes welcome ...love those things
they have a placebo effect I think ...I feel amazingly stronger when I use them :dunno:

Hey I think I lied about underhand chin ups being my best ...it's really the hammer grip pullup.
This is what I use ...and it's the bars that stick out that I am best at

http://i499.photobucket.com/albums/rr359/davidstaffor/iron_gym/iron_gym_1.jpg

[gman]

so have you been doing those and calling them close grip chins? Not a big deal. If I had know your bar had those handles I would have given you them to do.

Now I know you can do all 3 types, and I will sprinkle 2 of the 3 in every back day.

most people are strongest at those hammer grip ones. Me I am weird as usual and am about the same strength as regular pullups.

[gman]

I just ate way too many peanuts. I am so friggin hungry. So far today:

2 scoops of whey
12 oz of low fat cottage cheese
2-3 oz of peanuts.

I feel like eating like I have never eaten before.

[blu2xtreme]

I just ate way too many peanuts. I am so friggin hungry. So far today:

2 scoops of whey
12 oz of low fat cottage cheese
2-3 oz of peanuts.

I feel like eating like I have never eaten before.


I think you need some hickory tuna:p

[gman]

me too...nothing here at the office except peanuts and whey.

I bet I ate more than 3 oz of peanuts.

I swear I have never been this hungry. I have had 3 VPX meltdowns, 3 20 oz coffees and a coke zero, so I should have negative hunger, but i think it is making me hungrier to have so much caffeine

[Down4whatever]

Equation:

60 minutes on stairstepper + Strength training * (number of days in calorie deficit) = hungry as fuck

[blu2xtreme]

Equation:

60 minutes on stairstepper + Strength training * (number of days in calorie deficit) = hungry as fuck

Hint Mike ...eat some real food

[gman]

Equation:

60 minutes on stairstepper + Strength training * (number of days in calorie deficit) = hungry as fuck


Hint Mike ...eat some real food

I wont be eating for quite some time...I think I ate about 6-8 oz of peanuts before I made someone take them away. Probably will eat when I go home, and that's it.

I hate going from not being hungry to being hungry as hell so damn quickly. and I hate cheating like this.

Another lesson learned, keep the cabinets stocked at work!

[Baldiewonkanobi]

EAT REAL FOOD



NOW


Baldie

[blu2xtreme]

EAT REAL FOOD



NOW


Baldie

Mike doesn't seem to take hints well so hopefully the Master speaking might get his attention:yep:

[Down4whatever]

Seriously Mike, a small steak and some fresh greens would do you well. You're working hard and the body needs good fuel.

[gman]

I will eat guys, I promise. Just pissed at myself right now for not planning better.

[gman]

Thanks to Paula and Baldie, and you too Matt. I will eat...the peanuts are just a bump in the road. I am going to eat some tuna and cook up some broccoli and cauliflower that I just discovered in the freezer here at work.

[Baldiewonkanobi]

Get your ass to 205 Central Park Ave. NOW. Order the Petite Filet and the Steakhouse Salad, Balsamic/olive oil dressing and hold the tomatos.


Baldie

[gman]

I know that address....Ruth's Chris.

Damn Baldie, you're good!

Can I substitute the Outback special at the place across the street?! lol

[blu2xtreme]

Isn't it nice to have people love and care about you :hugme:

[Down4whatever]

That place looks pretty upscale...

Too rich for me

[gman]

Isn't it nice to have people love and care about you :hugme:

Even guys! I have to admit it, I like it. no homo! lol



That place looks pretty upscale...

Too rich for me

Minimum $35 to get out of the place, but it is so good.

[freebirdmac]

Somehow I knew the food police was needed in here. Mike, get a grip! Listen to your body. Being hungry on a cut is to be expected. Being exceptionally hungry means you fucking need to eat!!!!!!!!!!!

[blu2xtreme]

Hey Mike we need a food update for rest the of day ...hope it got better:)

I have been a star student ...well not really :dunno:

[gman]

Somehow I knew the food police was needed in here. Mike, get a grip! Listen to your body. Being hungry on a cut is to be expected. Being exceptionally hungry means you fucking need to eat!!!!!!!!!!!

I will do better! Bad day, can't afford even one more now.


Hey Mike we need a food update for rest the of day ...hope it got better:)

I have been a star student ...well not really :dunno:

tuna and veggies
3 eggs and cup of egg whites and a low carb tortilla
2 scoops whey, 1tbsp pb, 2 tbsp sugar free choc syrup

did not put on fitday, at least 3000

[blu2xtreme]

I will do better! Bad day, can't afford even one more now.



tuna and veggies
3 eggs and cup of egg whites and a low carb tortilla
2 scoops whey, 1tbsp pb, 2 tbsp sugar free choc syrup

did not put on fitday, at least 3000

I thought you told me fitday was my friend :hmn:

[gman]

it is YOUR friend, never said it was mine! lol

good on a bulk, bad on a cut...

not really!

[buckimscl]

Hey bro!

[gman]

Hey bro!

just isn't the same without you Bucki, glad you're back!

[buckimscl]

Good to be back. Gotta check in on all my e-friends to see whats going on!!!

[gman]

Shoulder day:

Standing bb press: 5 sets
Hammer grip laterals: 5 sets
BB front raises: 5 sets
Neutral grips standing db presses: 5 sets
Upright cable rows: 5 sets

1 hour on exercise bike at 130-135 bpm

[blu2xtreme]

Shoulder day:

Standing bb press: 5 sets
Hammer grip laterals: 5 sets
BB front raises: 5 sets
Neutral grips standing db presses: 5 sets
Upright cable rows: 5 sets

1 hour on exercise bike at 130-135 bpm

Shoulders yeah ...love it when I get to work the same body part as my Coach
Great Job Coach Mike :)

[joedemarco]

Hang in there, brother...you're doing great! Happy New Year!

[kimm4]

Wishing you a great New Year Mike!

Solid workout too! :)

[Bob45]

Happy New Year Mike!

[blu2xtreme]

Happy New Years Coach :hmn:
Keep kicking my butt this year I need it:)

[gman]

Hang in there, brother...you're doing great! Happy New Year!

Thanks, Joe...2010 is going to be great!


Wishing you a great New Year Mike!

Solid workout too! :)

Thanks, Kimm, trying to keep up with you on the training


Happy New Year Mike!

thanks Bob, hope you can come to columbus


Happy New Years Coach :hmn:
Keep kicking my butt this year I need it:)

hey blu, did I tell you my rates go up in 2010... 100% increase

[partsRheavy]

Happy New Year!!!! :yep:

[blu2xtreme]

hey blu, did I tell you my rates go up in 2010... 100% increase

You are well worth the increase :p;)

[gman]

You are well worth the increase :p;)

$0 x 200% is still zero...so I am guessing you can afford it!

[gman]

I walked to the Y, trained and then walked home:

Arm day:

weighted dips with 45 lb plate: 4 sets
Close grip bench: 4 sets
tricep extensions with cable and rope, facing away from pulley, pull forward over head: 4 sets

oly bar curls at 135: 4 sets, managed to do 7 in one of the sets
standing flat bar cable curls, low pulley: 4 sets
standing high pulley cable curls: 4 sets

10 minutes on stairstepper at 135

total time walking was 80 minutes, so total cardio was 90

going to start doing this daily, but doing an hour of cardio at the Y.

This will put me up to 140 minutes a day. 40 minutes in, 60 minutes at Y, and then 40 minutes home after work.

[kicker]

Happy New Year!

[Baldiewonkanobi]

Great start to a great year....


Baldie

[blu2xtreme]

$0 x 200% is still zero...so I am guessing you can afford it!

I knew I was getting a good deal :yep:

[gman]

I knew I was getting a good deal :yep:

Luckily I am independently wealthy...:p

[gman]

OK, so tax season starts Monday, and no more lollygagging and showing up to work at 9-930 am.

I am going to be getting up pretty early now, 4 am. Leave house at 5 for walk to the gym with my clothes packed in my backpack...at gym by 5:40 or so, lift until 7:00 or so, then do an hour of cardio. Shower and walk across parking lot to my office and in my chair by 8:30.

Leave work to walk home at about 8 pm once things get hot and heavy.

Time to get really serious, only 9 weeks out now guys!

[buckimscl]

Nine weeks to go brother!

[gman]

Nine weeks to go brother!

I know, and it scares me because I am still a long ways to go.

Trying to figure out how low to go on calories and how much cardio to add.

I was 195.6 this morning. I haven't really lost any weight in a couple of weeks.

When do I get desperate and start eating 1200 and doing 2-3 hours of cardio a day?

20 lbs to go and only 9 weeks to do it. It's not looking good at all.

[partsRheavy]

Before reducing calories, I'd increase cardio by a few minutes and do some of it outside in chilly weather. (adequately clothed w/coat, hat, scarf, gloves). The shivering response and the body's generation of warmth to compensate is a strong fat burner. Just my humble opinion...



I know, and it scares me because I am still a long ways to go.

Trying to figure out how low to go on calories and how much cardio to add.

I was 195.6 this morning. I haven't really lost any weight in a couple of weeks.

When do I get desperate and start eating 1200 and doing 2-3 hours of cardio a day?

20 lbs to go and only 9 weeks to do it. It's not looking good at all.

[gman]

Before reducing calories, I'd increase cardio by a few minutes and do some of it outside in chilly weather. (adequately clothed w/coat, hat, scarf, gloves). The shivering response and the body's generation of warmth to compensate is a strong fat burner. Just my humble opinion...

Thanks, PRH. We are on the same wavelength at least for today. It is cold as hell outside. High of 35 with 25-30mph NW winds, and I am thinking of walking to the Y and doing an hour of cardio, then walking back home. It would be about 2 hours and 10 minutes total of activity, with over half being in the cold.

I think the plan is good to start walking to work and home every day, it will add 70-75 minutes of cardio each day.

I have an ace up my sleeve too, my chiro has a 3 week diet that I will go on 4 weeks out if I am not close at that time. It is brutal, but he says I can lose 10-15 lbs pretty easily on it. He told me only as a last resort, to just keep doing what I am doing.

[partsRheavy]

There ya go!! Try to do it with outdoor cardio if possible before resorting to cutting more calories.

We've got a full week of COLD weather in the south Atlantic states.

You could always come to the mountains and walk uphill in the snow LOL. Go indoors afterward and you will literally feel the warm response your body generates to compensate.... should be running on mostly fat doing this :)

[gman]

We have that same cold weather settling in...highs for the next 7 days in the mid 30's.

Even talking about snow next Saturday on the long range forecast...something we hardly ever get in Va Beach

[partsRheavy]

OK! Warm socks, coat, scarf, gloves, hat and out the door ya go!! :p

This lazy chick has been out there already this a.m. It's windy!! :D

[gman]

I have to look on the bright side: I won't sweat much! :)

I am waiting for it to warm up a little, it's only 28 right now!

[gman]

My real goal is to have abs...if I can come to columbus with a six pack of abs, I don't care about my weight.

I can't even see any abs at all yet, so that's part of my frustration. I think I need 10 more off to see any.

This is a secret, so don't tell anyone, guys!

[Baldiewonkanobi]

Just hauled the trash cans to the street. Was greated by a warm Santa Ana wind...60+ I'd guess. And, 6am. The ONLY good part of So Cal these days.


Baldie

[Bob45]

Just another little idea to throw at you. When I was training for shows besides the cardio, weights, and strict diet I would do BW exercises during the day or evening. Do you have a private office? Just keeping active in some way helps burn fat too. I would do push ups, deep knee bends, sit ups, squat thrusts, BW dips at the corner of the kitchen counter, jumping jacks, whatever. Just a high rep set here and there. Not so much that I would ruin my strength for a regular workout. It helped me stay in workout mode all the time. Kept the blood pumping. Kept my energy up. Sitting in that office for hours has to get you tired feeling.

[freebirdmac]

Just remember, before you go full on panic, that you had a couple of weeks of less than stellar dieting. Which is ok. What's great is you didn't balloon up. Give your body another week or two and see where you are at. I'll drive to the beach and force feed you if you do the 1200 cals a day!

[partsRheavy]

You don't wanna go outside in 28 F??!! :confused: Your brown fat (the good kind that BURNS the rest) is barely getting going at 28!!

It's 20 here and 15 or so at night. Your choice LOL. After walking in that, you will feel a warm rush when ya come inside. That's the way we roll!!!! :D



I have to look on the bright side: I won't sweat much! :)

I am waiting for it to warm up a little, it's only 28 right now!

[blu2xtreme]

Your dedication is amazing ...I am so proud of my coach :)

You want those abs pretty bad don't you ...bet we get lots of pics when they show themselves:p

[gman]

Just hauled the trash cans to the street. Was greated by a warm Santa Ana wind...60+ I'd guess. And, 6am. The ONLY good part of So Cal these days.


Baldie

Making me jealous Baldie...you must be trying to motivate me


Just another little idea to throw at you. When I was training for shows besides the cardio, weights, and strict diet I would do BW exercises during the day or evening. Do you have a private office? Just keeping active in some way helps burn fat too. I would do push ups, deep knee bends, sit ups, squat thrusts, BW dips at the corner of the kitchen counter, jumping jacks, whatever. Just a high rep set here and there. Not so much that I would ruin my strength for a regular workout. It helped me stay in workout mode all the time. Kept the blood pumping. Kept my energy up. Sitting in that office for hours has to get you tired feeling.

thanks, Bob, I can incorporate a few of those things on a daily basis.


Just remember, before you go full on panic, that you had a couple of weeks of less than stellar dieting. Which is ok. What's great is you didn't balloon up. Give your body another week or two and see where you are at. I'll drive to the beach and force feed you if you do the 1200 cals a day!

yes, I messed a few days up...I am going to just up the activity for now and cut the calories just a little and give it another two weeks, then panic if nothing happens!


You don't wanna go outside in 28 F??!! :confused: Your brown fat (the good kind that BURNS the rest) is barely getting going at 28!!

It's 20 here and 15 or so at night. Your choice LOL. After walking in that, you will feel a warm rush when ya come inside. That's the way we roll!!!! :D

We get to 15-20 maybe one night all winter.


Your dedication is amazing ...I am so proud of my coach :)

You want those abs pretty bad don't you ...bet we get lots of pics when they show themselves:p

I will be amazed if I ever see my abs. I don't even know whether I have any or not because I have never seen them

when they show up you can be sure the journal will be plastered with pics!

[gman]

contest, guess what weight my abs show, and the winner gets a box of protein bars.

[blu2xtreme]

contest, guess what weight my abs show, and the winner gets a box of protein bars.

I will have to do more research before I put in my guess...will those bars be hand delivered to Columbus:p

[gman]

I am going to collect them at vendor booths....lol

I am 197 in my avatar if that helps the research and I am sucking my gut in as hard as possible.

I know what my guess is....185

[blu2xtreme]

I am going to collect them at vendor booths....lol

I am 197 in my avatar if that helps the research and I am sucking my gut in as hard as possible.

I know what my guess is....185

You can't guess :no: you could cheat :dunno:

More info how much do they have to show?

[gman]

4 pack

[AnglicanBeachParty]

contest, guess what weight my abs show, and the winner gets a box of protein bars.

Okay, my guess is 186 lb.

[blu2xtreme]

Okay, my guess is 186 lb.

Damn ...that was going to me my guess

What weight are you thinking you will be at for the contest?

[gman]

Damn ...that was going to me my guess

What weight are you thinking you will be at for the contest?

In my fantasies, 174.

In reality I will probably be 185, which is bad, because I will be 8-10% bf yet at that weight

[blu2xtreme]

In my fantasies, 174.

In reality I will probably be 185, which is bad, because I will be 8-10% bf yet at that weight

I will guess 182 then and make you work a little harder :p

Got to love fantasies ...never know it could happen

[gman]

I appreciate that...guessing 182 until I have a 4 pack means you think I am fatter than even I think...you are not being very nice to your coach!

Fantasies and dreams are good, no one can take them away or say they are wrong!

I can dream 174!

[blu2xtreme]

I appreciate that...guessing 182 until I have a 4 pack means you think I am fatter than even I think...you are not being very nice to your coach!

Fantasies and dreams are good, no one can take them away or say they are wrong!

I can dream 174!

I am always nice to my coach !!! I just know you well enough to know you won't settle ...you will keep at it until you get :yep:
I might of guess differently if you would of showed off your abs in Vegas:p

[gman]

How can I show off what I don't have yet?

[partsRheavy]

Coach Scarf (me! :p ) is checkin' in to see whether you walked outside today. 28 will work for the purpose...

So tell us...how was it? Anyone else walking/running? Many cars on the road, or a quiet New Years' weekend?

My report from 20 cool degrees is that I saw little traffic and few pedestrians other than some folks coming out of a class at a college gym (not my gym). People notice that it's cold LOL.

Check this out for the bro-science behind the outdoor cardio this week:

http://www.nytimes.com/2009/04/09/health/research/09fat.html

OK my guess on your 4-pack is 190 lbs. :D (but it's only this cinchy if you promise to walk outside every day this week). :)

[gman]

PRH here is my report...I wore shorts, baggie Miami Dolphin sweat pants, a long sleeve T, a short sleeve T, and a UVA hoodie. I put on my waist pack I got for Christmas to carry my phone, wallet and keys, and headed out.

The walk 2 miles to the Y was great...I saw one other person walking along the busy road, and it was someone going to work I am pretty sure. I also said "Oh shit!" as I approached a car dealership when I saw that all their flags were standing straight out pointed the same direction I was walking....that's right, full headwind on the way home. 30 degreess with 30-40mph constant wind with higher gusts for about 30 minutes on the way back....

But I survived. I will do the walking every day from here on out as long as I don't need a car at work...sometimes I have to go to client offices for appointments.

[freebirdmac]

I dunno, you can have outdoor cardio when it's cold. I stopped my once a week run once it dropped below 60 :p

[Baldiewonkanobi]

Amazon.com: Used and New: Valeo 20-Pound Weighted Vest

I see a fellow in my neighborhood walking with two 1 gallon plastic milk jugs with handles and filled with water.




Baldie

[Shadow]

PRH here is my report...I wore shorts, baggie Miami Dolphin sweat pants, a long sleeve T, a short sleeve T, and a UVA hoodie. I put on my waist pack I got for Christmas to carry my phone, wallet and keys, and headed out.

The walk 2 miles to the Y was great...I saw one other person walking along the busy road, and it was someone going to work I am pretty sure. I also said "Oh shit!" as I approached a car dealership when I saw that all their flags were standing straight out pointed the same direction I was walking....that's right, full headwind on the way home. 30 degreess with 30-40mph constant wind with higher gusts for about 30 minutes on the way back....

But I survived. I will do the walking every day from here on out as long as I don't need a car at work...sometimes I have to go to client offices for appointments.

You a grad from there?

[gman]

I dunno, you can have outdoor cardio when it's cold. I stopped my once a week run once it dropped below 60 :p

wimp! It's brisk and refreshing! (Not really, but I have to tell myself that)


Amazon.com: Used and New: Valeo 20-Pound Weighted Vest (http://www.amazon.com/gp/offer-listing/B000BKV08K/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B00168R85U&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1TFKCWEW7MA8X4Q5BFK7)

I see a fellow in my neighborhood walking with two 1 gallon plastic milk jugs with handles and filled with water.

Baldie

weighted vest sounds like a good idea...but I am cheap so the empty milk jugs may be better


You a grad from there?

No, my son graduates in May. I went to the real university in Virgnia, William and Mary.

[gman]

Today I bundled up again and walked down to the Y. Did 30 minutes at 130bpm on the stairstepper, then on a lark, did 4 sets of wide grip pullups, 4 sets of close grip chins, and 4 sets of neutral grip pullups. Showed my wife how to use some of the machines, which I hardly ever use. She and my daughter drove home, and I bundled back up and walked back home into the headwind again.

My heart rate only reaches about 100 when I walk, and that's a brisk walk.

Ended up with about 100 minutes of total cardio today.

I am back on my egg kick...it's too cold to make protein shakes right now. Today I had 2 eggs and a cup of egg whites with a low carb tortilla for meal one...then I had 3 eggs, 1 1/2 cups of egg whites and a low carb tortilla for meal 2 just now.

I think I might even eat eggs tonight for my last meal. I never get tired of eggs.

[blu2xtreme]

Damn you are a crazy man - way to cold for me
Love Vegas

So did your wife and daughter enjoy the machines?
Good step forward in getting them broken into the lifting world:)

I love eggs could easily be my main source of food

[buckimscl]

Checking in bro. Talk to ya Tuesday.

[Shadow]

wimp! It's brisk and refreshing! (Not really, but I have to tell myself that)



weighted vest sounds like a good idea...but I am cheap so the empty milk jugs may be better



No, my son graduates in May. I went to the real university in Virgnia, William and Mary.

All I'll say is, "Wahoo wah!" :yep:

[GirlyMuscle]

Wow, you're pretty serious about this contest thing, G. Good on you!

[gman]

Damn you are a crazy man - way to cold for me
Love Vegas

So did your wife and daughter enjoy the machines?
Good step forward in getting them broken into the lifting world:)

I love eggs could easily be my main source of food

I love Vegas too, really wish I could live out there.

my wife enjoyed training today...of course the typical don't want to bulk up, just want to tone thing! lol

My daughter learned how to do hypers today...good for her too, will help her butterfly stroke in swimming




Checking in bro. Talk to ya Tuesday.

Sounds good bucki


All I'll say is, "Wahoo wah!" :yep:

I agree, at least you aren't a VT fan!


Wow, you're pretty serious about this contest thing, G. Good on you!

I am really serious, I just hope there are more than just a couple of us left at the end. Dave might bag it.

[partsRheavy]

Way to go!!!!!

Just wait til those Jan. 15th MLK Day progress pics!!!! :D:D:D


Today I bundled up again and walked down to the Y. Did 30 minutes at 130bpm on the stairstepper, then on a lark, did 4 sets of wide grip pullups, 4 sets of close grip chins, and 4 sets of neutral grip pullups. Showed my wife how to use some of the machines, which I hardly ever use. She and my daughter drove home, and I bundled back up and walked back home into the headwind again.

My heart rate only reaches about 100 when I walk, and that's a brisk walk.

Ended up with about 100 minutes of total cardio today.

I am back on my egg kick...it's too cold to make protein shakes right now. Today I had 2 eggs and a cup of egg whites with a low carb tortilla for meal one...then I had 3 eggs, 1 1/2 cups of egg whites and a low carb tortilla for meal 2 just now.

I think I might even eat eggs tonight for my last meal. I never get tired of eggs.

[gman]

Way to go!!!!!

Just wait til those Jan. 15th MLK Day progress pics!!!! :D:D:D

I hope it starts coming off again soon...stuck at 197 right now.

What's weird is I can see a few veins in my quads now...I have no idea how my body is losing fat everywhere but my midsection. I guess it will come off next.

[freebirdmac]

It's coming off there too. It's just easier to see in your leaner areas.

Have fun walking this week! It's too damn cold for me!

[Baldiewonkanobi]

Its a bundle up day here in La La. 81 Sat, 77 Sun and a frigid 72 today. Gonna need to put those little sweaters on my Lhasas.

In the 70s there was a swim coach Doc Counsilman (U.Indiana I think) who started weight training for swimmers. My youngest daughter did cable pulls in the gym for butterfly and breast stroke. Simulating the stroke. She also swam with a small foam tube around her ankles for drag. Also a Counsilman trick. She held a State record until the little blue pill showed up amongst the girls (D Bol).

Glad to see the girls partake in your 'obsession' ;)


Baldie

[gman]

Its a bundle up day here in La La. 81 Sat, 77 Sun and a frigid 72 today. Gonna need to put those little sweaters on my Lhasas.

In the 70s there was a swim coach Doc Counsilman (U.Indiana I think) who started weight training for swimmers. My youngest daughter did cable pulls in the gym for butterfly and breast stroke. Simulating the stroke. She also swam with a small foam tube around her ankles for drag. Also a Counsilman trick. She held a State record until the little blue pill showed up amongst the girls (D Bol).

Glad to see the girls partake in your 'obsession' ;)


Baldie

Grace actually said working out is "fun". I want her to always think that so she will enjoy doing it.

They have those foam things your talking about for all the teams now...

my daughter would be a beast on d-bol, not even going to think about it again! lol

she is 11 years 1 month old, and she is 5'0" and 93lbs already. She wears a ladies size 7 1/2 shoe now.

[gman]

walked to the Y, took 35 minutes. Then did legs:

4 sets of each exercise:

DB Squats with 100's
one leg at a time leg press with 6 plates
smith stationary lunges, one leg at a time, 140 lbs loaded on bar
plie squats with 80 lb db

then 60 minutes on exercise bike at 125-130 bpm.

Will walk home a longer route tonight, will take about 45 minutes

total cardio will be 140 minutes today.

[AnglicanBeachParty]

IWhat's weird is I can see a few veins in my quads now...I have no idea how my body is losing fat everywhere but my midsection. I guess it will come off next.

It happens.

With me, I lose fat on my butt and thighs last, over the abs 2nd-to-last.

I lose fat on my face and even my feet before it'll come off those places (yes, my feet ... shoes get too lose near a contest and I have to wear thick socks to be able to get the laces tight!)


she is 11 years 1 month old, and she is 5'0" and 93lbs already. She wears a ladies size 7 1/2 shoe now.

My daughter (exactly 12 years) is going to be a big girl (she's currently around 5'5", 120+ lbs, with a size 9.5 shoe). She'll be taller than I am, for sure. Unfortunately, she doesn't like the gym so far. I'll keep working on her, though.

[gman]

It happens.

With me, I lose fat on my butt and thighs last, over the abs 2nd-to-last.

I lose fat on my face and even my feet before it'll come off those places (yes, my feet ... shoes get too lose near a contest and I have to wear thick socks to be able to get the laces tight!)


My daughter (exactly 12 years) is going to be a big girl (she's currently around 5'5", 120+ lbs, with a size 9.5 shoe). She'll be taller than I am, for sure. Unfortunately, she doesn't like the gym so far. I'll keep working on her, though.

It is weird how our bodies do that kind of thing...I keep losing where there's not much fat left.

Your daughter is a big girl! Wow.

Grace may end up 5'5" by her 12th birthday, she really hasn't had a big growth spurt yet, she has just been doing a 1/2" here and there...hasn't started the lady stuff yet either, which I am kind of glad of...I don't want her to grow up yet!

[gman]

ate a little too much today so far, so only will have one meal left...5 instead of 6 today.

last meal will be 2 cups of egg beaters and a low carb tortilla.

My macros will be:

1,883 cal
75.1 f
65.2 c
247.7 p

about 100-200 too high today...will tighten up tomorrow

[blu2xtreme]

Came on over to your journal to thank you for taking time on your break to help me out ...you are the coolest friend and coach ever:)

[gman]

Came on over to your journal to thank you for taking time on your break to help me out ...you are the coolest friend and coach ever:)

I am flattered....you are my only client so far, maybe if you recommend me to enough people, I can quit my job and become a trainer and do something that is actually fun and rewarding.

[blu2xtreme]

I am flattered....you are my only client so far, maybe if you recommend me to enough people, I can quit my job and become a trainer and do something that is actually fun and rewarding.

I will do that ...just won't tell them the great deal I got :p

[gman]

I will do that ...just won't tell them the great deal I got :p

Please don't....I need the money

[gman]

Just for all you who follow my journal, I am going to list all my supplements...I need to go rob a bank now to pay for them!

Krill Oil
7-keto DHEA
No Flush Niacin
Acetyl L-Carnitine
Saw palmetto extract with pumpkin seed oil and zinc
Beta Alanine
Vitamin D-3
Green Tea Extract
MSM
COQ-10
Curcumin
Psyllium husk
Lipotropics

[gman]

official weigh in day this morning

weight 194.4
Shoulders 49 1/2
Chest 42 1/2
Waist 36 1/4
Hips 38 5/8
Thigh 23 1/2 (boo hoo my legs are melting)
Calf flexed 16 3/4
Bicep flexed 16 1/4
Forearm flexed 13 3/8

finally dropped a little. this walking is kicking in after 4-5 days of adding it!

[Baldiewonkanobi]

MIke. Dr. Smo sees value in the DHEA?? You were blood tested as deficient? My research, albeit bro science, tells me its useless in males unless deficient.

Congrats on the weight....190 barrier to be cracked here by the 15th?

Baldie

[blu2xtreme]

Great job on being persistent on the extra cardio and getting that scale to drop :)
Have a great day doing numbers ...could not do that all day with my adhd I would go wacky:hypno:

[joedemarco]

I see you cracking the 190 barrier this month and those abs breaking through also....great job, Mike!

[gman]

MIke. Dr. Smo sees value in the DHEA?? You were blood tested as deficient? My research, albeit bro science, tells me its useless in males unless deficient.

Congrats on the weight....190 barrier to be cracked here by the 15th?

Baldie

I am mid range on DHEA even after supplementing for 12 weeks...so I probably would be low if not supplementing.

Actually Dr Smo substituted 7-keto in in a 100mg 2x a day dose until my contest is done because a study showed that it kept the metabolism from slowing down in people who were dieting. 7-keto is not the same form of DHEA as the normal kind, so it does not do the same stuff, at least that's my understanding.

190 by the 15th, I sure as hell hope so, but that's 5 lbs in 10 days, not too optimistic!



Great job on being persistent on the extra cardio and getting that scale to drop :)
Have a great day doing numbers ...could not do that all day with my adhd I would go wacky:hypno:

Thanks, Blu...I have ADHD myself, so imagine what it does to me doing this year after year. Every year I get less able to concentrate on it.


I see you cracking the 190 barrier this month and those abs breaking through also....great job, Mike!

Thanks Joe...it's really starting to show on me, everyone at the gym is commenting on how lean I am looking, and this is at 13-14% bf...can't wait to be 10 or less!

[gman]

today I walked 35 minutes to the gym and did chest:

Pushups on upside down BOSU ball (the only good use for one that I have found): 4 sets to failure

Flat flys: 4 sets

Incline db press: 4 sets

Incline flys: 4 sets

Low pulley cable flys: 4 sets

45 minutes of cardio at 120 bpm

[AnglicanBeachParty]

Pushups on upside down BOSU ball (the only good use for one that I have found): 4 sets to failure


Didn't you get the memo? BOSU balls suck muscle right out of your body.

J/K ... I have seen some ... let's just say creative uses for these devices by the New Year's Resolutioners at my local Fitness 19.

[gman]

Didn't you get the memo? BOSU balls suck muscle right out of your body.

J/K ... I have seen some ... let's just say creative uses for these devices by the New Year's Resolutioners at my local Fitness 19.

I have seen some too....kneeling on the ball db shoulder presses while facing a plate glass window, for example

[gman]

ok here is the amount each measurement has dropped since I started the cut:

weight -20.6
Shoulders -1.5
Chest -2 7/8
Waist -2.5
Hips -2 3/8
Thigh -1.5
Calf flexed -.25
Bicep flexed -.5
Forearm flexed -.5

had no idea my chest was so fat...I have lost more there than my waist!

[freebirdmac]

Numbers look really good Mike! You really have come a long way. :yep:

[gman]

Numbers look really good Mike! You really have come a long way. :yep:

thanks, Pam!

now, if the waist would drop another 3-4" while everything else stayed the same, I would be ready in March!

I think that kind of result is coming next, most everything will be coming off the middle from here on out, at least I hope so.

My chiro said it will sooner or later, and he said at a certain point, even losing 1 lb will be obvious to everyone.

[bodyhard]

ok here is the amount each measurement has dropped since I started the cut:

weight -20.6
Shoulders -1.5
Chest -2 7/8
Waist -2.5
Hips -2 3/8
Thigh -1.5
Calf flexed -.25
Bicep flexed -.5
Forearm flexed -.5

had no idea my chest was so fat...I have lost more there than my waist!

Excellent!!

[gman]

Thanks, John...20 more to go in 7 1/2 weeks...ain't gonna happen, but I have done good, haven't I?

Maybe I can get 10 more off by then...and have a 4 pack.

[blu2xtreme]

Thanks, John...20 more to go in 7 1/2 weeks...ain't gonna happen, but I have done good, haven't I?

Maybe I can get 10 more off by then...and have a 4 pack.

You need to lose 12 for the 4 pack ...so I can win
Blu likes to win;)

[gman]

You need to lose 12 for the 4 pack ...so I can win
Blu likes to win;)

I am going to really be tough on myself and maybe I can get to 180-182, so you might win.


I am pretty happy that I am losing slowly because it is healthy and sustainable. I am just finding that I will need to allow more time than the normal person does when I go into contest prep.

[gman]

35 minute walk to Y, then Back day. I am significantly weaker than I have been, not even my new Versa Gripps seemed to help!

Deadlifts: 8/225 8/295 6/315 4/345 2/365 (I usually can pull 405 for 2-3)

Seated T-bar wide handles, no bar weight included: 11/90 5/125 6/125 6/125

Hammer grip chins: 11 9 7 7

Underhand bentover bb rows: 7/205 7/205 6/205 7/205

BB Shrugs: 11/275 9/295 9/295

45 minutes on stairstepper 125 bpm

brought some 34 khakis from closet and did not try them on...big mistake, they are tight as hell. Big difference between 34 pants and 34 jeans!

[buckimscl]

Good numbers bro. I know what you mean on the pant sizes thing.

[gman]

Good numbers bro. I know what you mean on the pant sizes thing.

they don't feel uncomfortable, but you can definitely tell where my all my fat is now...my damn sides look like shit.

[buckimscl]

I know what you mean. I would love to get rid of my love handles but then my glasses would fall off when I had to wear them.....that's a joke!

[gman]

oh god, that's a really bad one if I got it the right way....eeewww.

[buckimscl]

oh god, that's a really bad one if i got it the right way....eeewww.
lmao!!!

[gman]

if you were female, it would have been ok....

[buckimscl]

That's what an old gf called them....lol

[gman]

random back shot from after tanning just now.

http://i179.photobucket.com/albums/w294/namtrag/2010-01-06.jpg

[Bob45]

The first time getting those abs to show is tough. I remember being very worried before the shows I did years and years ago. It was only a few days before that the last bit of stomach fat cleared. I had veins popping out everywhere and still no abs! It is hard to get everthing right. You don't want to peak too early either. I looked the best the day after the show. You might need to be lighter than you think too. In a perfect situation your LBM will stay the same to the end. If you are losing strength that number may be dropping a bit too. I'm putting my guess at 175 or less.

[Bob45]

I have pics of myself at 204 and 183. I looked fairly lean like you at 204. It took getting down to 183 to get the abs to show. I looked bigger too. Don't let the numbers worry you.

[gman]

Hey Bob, Yeah I know I need to be way lighter than one would think.

Even though my lean body mass was 172 on my dexascan, I know I am losing that along with the fat.

For stage ready to be in my first NPC show...I am guessing 168-170 will put me at 3-4%.

All niceties and beating around the bush aside, I am still pretty fucking fat, even now. I look like an in shape 48 year old man now, but a bodybuilder, definitely not. I am 36 1/4 at the navel, and need to be 30 for my real show. that's a lot of fat to lose.

[Bob45]

Hey Bob, Yeah I know I need to be way lighter than one would think.

Even though my lean body mass was 172 on my dexascan, I know I am losing that along with the fat.

For stage ready to be in my first NPC show...I am guessing 168-170 will put me at 3-4%.

All niceties and beating around the bush aside, I am still pretty fucking fat, even now. I look like an in shape 48 year old man now, but a bodybuilder, definitely not. I am 36 1/4 at the navel, and need to be 30 for my real show. that's a lot of fat to lose.

Looking better than ever too! So it's a win win all the way.

[AnglicanBeachParty]

Hey Bob, Yeah I know I need to be way lighter than one would think.

Even though my lean body mass was 172 on my dexascan, I know I am losing that along with the fat.

For stage ready to be in my first NPC show...I am guessing 168-170 will put me at 3-4%.

All niceties and beating around the bush aside, I am still pretty fucking fat, even now. I look like an in shape 48 year old man now, but a bodybuilder, definitely not. I am 36 1/4 at the navel, and need to be 30 for my real show. that's a lot of fat to lose.

You know, you might not even like the way you will look at 3-4% body fat. I just had occasion to look at some photos of myself, taken within a week of my 2008 and 2009 contest ... my waist was about 29", but I don't look like a bodybuilder in a lot of the photos ... just a scrawny dude.

I can post some if you have a strong stomach ... LOL.

My thought is, after March, to have a nice long off-season!

[gman]

Looking better than ever too! So it's a win win all the way.

Exactly, I am healthier and look a lot better, the bodybuilding part is a bonus. But I want to succeed at it so bad.


You know, you might not even like the way you will look at 3-4% body fat. I just had occasion to look at some photos of myself, taken within a week of my 2008 and 2009 contest ... my waist was about 29", but I don't look like a bodybuilder in a lot of the photos ... just a scrawny dude.

I can post some if you have a strong stomach ... LOL.

My thought is, after March, to have a nice long off-season!

I get 6-8 weeks off and start all over with 12 week prep for my first real show!

post a pic of you as a lifeguard...would love to see it.

[AnglicanBeachParty]

post a pic of you as a lifeguard...would love to see it.

These are from 5 days before my 2008 contest. I don't have the 2009 ones with me right now. I just don't have enough thickness to look persuasive as a bodybuilder. It is startling to look at these after not seeing them for many months!

[gman]

what was your weight in these pics.

I have a feeling that's how I am going to look as well. But I will take it in a heartbeat.

[AnglicanBeachParty]

what was your weight in these pics.

I have a feeling that's how I am going to look as well. But I will take it in a heartbeat.

I'm guessing that I was 156 or 157 pounds in those photos (at a height of between 5'8" and 5'9").

[AnglicanBeachParty]

what was your weight in these pics.

I have a feeling that's how I am going to look as well. But I will take it in a heartbeat.

Except your legs will look much better!

[gman]

Except your legs will look much better!

I don't know, they are already getting pretty small...23 1/2 " thighs at 195 is not very good!

Hopefully they will stay this size and all my weight will come off the butt and lower back now.

[blu2xtreme]

random back shot from after tanning just now.

http://i179.photobucket.com/albums/w294/namtrag/2010-01-06.jpg

Back looks great:drool:

Hey thanks for the help earlier ... Your the best :)

[gman]

Hey thanks for the help earlier ... Your the best :)

You're welcome...but I am just the coach, you do all the work.

[blu2xtreme]

I straighten your back out...I know how much you hate when you don't look perfect:p

http://i574.photobucket.com/albums/ss190/blu2xtreme/2010-01-06.jpg

[partsRheavy]

Photoshop much? :p


I straighten your back out...I know how much you hate when you don't look perfect:p

http://i574.photobucket.com/albums/ss190/blu2xtreme/2010-01-06.jpg

[blu2xtreme]

Photoshop much? :p

I spend way to much time taking and playing with pics :yep:

[partsRheavy]

I love my digicam, photos etc.

I'm more into nature pics and stuff.

For the longest time I had a problem with storage space in my computer because I didn't really know to export my pics and get them smaller. Sort of resolved this over Christmas, but I have a lot of old pics that need re-sizing.

I don't usually mess with stuff except to get the file size smaller. I'm not a photo-chiropractor. :D

[gman]

Thanks, blu, you must be feeling better to spend time fixing a pic I took with an iphone! Can you make my fat go away too in the pic?

PRH those pics are cool...can't believe someone abandoned a big old house like that.

[gman]

Walked 35 minutes to the Y and did shoulder circuit 4 times through:

Bentover reverse flys
Upright rows with 45 lb plate
Standing db presses
Hammer laterals
Front db raises

Then 60 minutes on stairstepper

I have been eating way too much the past couple of days, not junk food, just too much of the good stuff. I am starving all the time again. Need to get it back under control.

[gman]

Food today so far:

Before walking to Y: 2 scoops of whey
After workout: tuna pack on low carb tortilla (really good ones La Tortilla Factory. 12 g of fiber in each tortilla and 100 cals), 1 tbsp of almond butter, and 10 almonds) See I already ate about twice as much as I should have at this meal. Roughly 500 calories, so I am already at 750 for the day...that's almost half my allotment.

Looks like whey the rest of the day.

[Baldiewonkanobi]

More smaller meals. Instead of 5-6 make it 7-8 meals....same amount of food.


Baldie

[freebirdmac]

60 minutes of cardio on top of the walk and lifting would get anyone's appetite up.

[gman]

60 minutes of cardio on top of the walk and lifting would get anyone's appetite up.

Yes, but I am supposed to be tough...and I am not.

I am negating all the extra cardio!

Then I walk 45 minutes to get home at night, and am starving again...I just need to suck it up and stop eating so much. I only have to do this a few more weeks...

[gman]

I think I have a solution....coffee, coffee and more coffee......yeah, that should suppress the appetite!

[freebirdmac]

Yes, but I am supposed to be tough...and I am not.

I am negating all the extra cardio!

Then I walk 45 minutes to get home at night, and am starving again...I just need to suck it up and stop eating so much. I only have to do this a few more weeks...

Which is why some of us do not advocate hours of cardio :)

[blu2xtreme]

I think I have a solution....coffee, coffee and more coffee......yeah, that should suppress the appetite!

Not the best solution ...been there done that

[gman]

Which is why some of us do not advocate hours of cardio :)

Show me one bodybuilder 8 weeks out who is not doing cardio! lol

20 lbs in 8 weeks, I am getting desperate!

[gman]

Not the best solution ...been there done that

ah, it will only blunt my appetite...I am not going to stop eating, just going to caffeine myself.

[blu2xtreme]

ah, it will only blunt my appetite...I am not going to stop eating, just going to caffeine myself.

I cheated and went with caffeine pills after a while - it was easier then always looking for a starbucks:p

Watch out when you come off that coffee high - headache city
at least for me - I could feel it coming on as soon as the caffeine would get low in my body

[AnglicanBeachParty]

Not the best solution ...been there done that

I agree. For me, at least, drinking too much coffee irritates my stomach lining, and I have to throw down some Oil Dry (by which I mean dry oatmeal) to absorb it.

[gman]

I cheated and went with caffeine pills after a while - it was easier then always looking for a starbucks:p

Watch out when you come off that coffee high - headache city
at least for me - I could feel it coming on as soon as the caffeine would get low in my body


I agree. For me, at least, drinking too much coffee irritates my stomach lining, and I have to throw down some Oil Dry (by which I mean dry oatmeal) to absorb it.

I was half joking... I already drink about 3-4 16 oz cups a day, sometimes more. I think I would die if I drank any more than this. I can't even imagine how hungry I would be if I weren't drinking this much.

[freebirdmac]

Show me one bodybuilder 8 weeks out who is not doing cardio! lol

20 lbs in 8 weeks, I am getting desperate!

I said hours of cardio.

[Baldiewonkanobi]

20 pounds/8 weeks.....time for the Dave Draper kick start. 3 days of fish and water only (psyllium husk OK). NOTHING ELSE but vit/min pack. 6 meals of baked Cod. Copiuous amounts of water. Talk about Mr. Kranky Pants....this will do it.


Baldie

[gman]

I said hours of cardio.

meaning more than one, technically? lol

the walking isn't really cardio, just burning calories...my heart rate is luck to get above 100 at a brisk walk...and that's wearing a backpack weighing about 15lbs total.

[blu2xtreme]

20 pounds/8 weeks.....time for the Dave Draper kick start. 3 days of fish and water only (psyllium husk OK). NOTHING ELSE but vit/min pack. 6 meals of baked Cod. Copiuous amounts of water. Talk about Mr. Kranky Pants....this will do it.


Baldie

I don't want coach Mike to be Mr Kranky pants :no:
He will make me do hard things

[gman]

20 pounds/8 weeks.....time for the Dave Draper kick start. 3 days of fish and water only (psyllium husk OK). NOTHING ELSE but vit/min pack. 6 meals of baked Cod. Copiuous amounts of water. Talk about Mr. Kranky Pants....this will do it.


Baldie


I was thinking this this morning, Baldie....it must be meant to be...shit.

I did it once before, 8 cans of tuna a day split into 6 servings.

Desperate times call for desperate measures.

I was thinking of doing it with egg whites instead...2 cups of egg whites (240 calories) 5 times a day

[gman]

I don't want coach Mike to be Mr Kranky pants :no:
He will make me do hard things

get ready then...I may have to do this. :hypno:

Gotta get refocused, and something like this will definitely do it.

[Bob45]

I was thinking this this morning, Baldie....it must be meant to be...shit.

I did it once before, 8 cans of tuna a day split into 6 servings.

Desperate times call for desperate measures.

I was thinking of doing it with egg whites instead...2 cups of egg whites (240 calories) 5 times a day

I did that kind of diet for 3 weeks before. Plain baked fish, egg whites, chicken breast, Turkey, lettuce, water was all I ate. It worked fast. Had a buzz all the time. Not a good one. It probably wouldn't work as good for me now. My metabolism was a lot faster years ago. I knew nothing about diet. I figured protein builds and keeps muscle. So that was all I ate that had calories. Short periods of stupid type diets seem to be no harm.

[Bob45]

I love my digicam, photos etc.

I'm more into nature pics and stuff.

For the longest time I had a problem with storage space in my computer because I didn't really know to export my pics and get them smaller. Sort of resolved this over Christmas, but I have a lot of old pics that need re-sizing.

I don't usually mess with stuff except to get the file size smaller. I'm not a photo-chiropractor. :D

Nice clear pictures!

[joedemarco]

get ready then...I may have to do this. :hypno:

Gotta get refocused, and something like this will definitely do it.

Biggest mistake bodybuilders make is trying something radical because they don't think their training/diet is working. Stay the course, Mike. No need to do anything drastic with eight weeks still to go. Most of the time, radical changes in diet (i.e. living off of tuna and water, etc) results in weight loss but also MUSCLE LOSS. I would strongly advise against it.

[gman]

Biggest mistake bodybuilders make is trying something radical because they don't think their training/diet is working. Stay the course, Mike. No need to do anything drastic with eight weeks still to go. Most of the time, radical changes in diet (i.e. living off of tuna and water, etc) results in weight loss but also MUSCLE LOSS. I would strongly advise against it.

thanks, Joe...I am just eating too much these past couple of days, I can't get over how hungry I am.

For example here is today so far:

2 scoops of whey (220 cal)
pouch of tuna in low carb wrap, 1 tbsp of almond butter, 1 oz of almonds (570 cal)
2 scoops of whey, 1 oz almonds, low carb wrap (490 cal)
6 medium boiled eggs.(360 cal)

It's only 2 pm, and I have eaten almost a whole day of calories already, 1640 calories so far....WTF is going on with me?

[bodyhard]

random back shot from after tanning just now.

http://i179.photobucket.com/albums/w294/namtrag/2010-01-06.jpg

Mike I think it is time we call you a bodybuilder!

[buckimscl]

Checking in brah!

[Bob45]

Saw your pic sitting with Baldi in his thread. You look like a big dude. It's hard to picture people sometimes just through pictures, haha. 5'9" and in the 190's is big.

[gman]

Mike I think it is time we call you a bodybuilder!

nah, wait until I have a six pack! right now I just look like a powerlifter still



Checking in brah!

what up bro, diggin the cardio as much as I am?

[buckimscl]

nah, wait until I have a six pack! right now I just look like a powerlifter still




what up bro, diggin the cardio as much as I am?
Oh yeah loving the cardio.....:hypno:

[joedemarco]

thanks, Joe...I am just eating too much these past couple of days, I can't get over how hungry I am.

For example here is today so far:

2 scoops of whey (220 cal)
pouch of tuna in low carb wrap, 1 tbsp of almond butter, 1 oz of almonds (570 cal)
2 scoops of whey, 1 oz almonds, low carb wrap (490 cal)
6 medium boiled eggs.(360 cal)

It's only 2 pm, and I have eaten almost a whole day of calories already, 1640 calories so far....WTF is going on with me?

I know this has been discussed before, so I don't mean to beat a dead horse, but 1640 cals is not alot of calories for the day at your body weight. If you're body is craving some extra calories for a few days, don't be afraid to bump calories up. I know you have been doing a fair amount of cardio so your body might need some extra calories. You might be surprised to find that these extra calories over the next few days may stimulate your metabolism.

[gman]

thanks, Joe, I know 1640 is not a lot, but seeing that I have 8 more hours before bedtime, I am kind of scared I will end up at 3000 if I keep up the pace, which is definitely not a cut diet number of calories. ;)

I have stayed off the scale the past couple of days, so maybe I will be pleasantly surprised.

I know I need to be hungry on a cut, but this is extreme hunger...right now I could easily eat another 6 eggs!

[joedemarco]

thanks, Joe, I know 1640 is not a lot, but seeing that I have 8 more hours before bedtime, I am kind of scared I will end up at 3000 if I keep up the pace, which is definitely not a cut diet number of calories. ;)

I have stayed off the scale the past couple of days, so maybe I will be pleasantly surprised.

I know I need to be hungry on a cut, but this is extreme hunger...right now I could easily eat another 6 eggs!

I feel for you, Mike! I have experienced plenty of those days where you are just plain out starving! It's tough. On those days, even when you have a meal it doesn't help. You are still hungry right after you eat.

On those days, I just do what I can to keep myself busy. Take the dog out for an extra walk, read, etc. It's not fun but I always feel like the end result is worth the suffering. Hang in there.

[gman]

I will Joe, thanks for the help....if this was easy everyone would have a six pack and be 8% bf

[bodyhard]

nah, wait until I have a six pack! right now I just look like a powerlifter still



Nah Mike you got it wrong man, bodybuilders show their abs in contest shape, you don't need the abs to be considered a bodybuilder just a bodybuilder in contest shape. I give credit where credit is due, and you my man have earn that shit! On the real.

[gman]

Nah Mike you got it wrong man, bodybuilders show their abs in contest shape, you don't need the abs to be considered a bodybuilder just a bodybuilder in contest shape. I give credit where credit is due, and you my man have earn that shit! On the real.

Thanks, John!

I hope my posing trunks come soon, so I can put up pics...then you can really call me a bodybuilder! :hypno:

[freebirdmac]

Thanks, John!

I hope my posing trunks come soon, so I can put up pics...then you can really call me a bodybuilder! :hypno:

Uh, Mike, you did tan appropriately for the skimpy trunks....right?

[bodyhard]

Thanks, John!

I hope my posing trunks come soon, so I can put up pics...then you can really call me a bodybuilder! :hypno:

No thongs right? :eek:

[gman]

No thongs right? :eek:

it looks pretty thongish in the front, but the back is fine.

[bodyhard]

it looks pretty thongish in the front, but the back is fine.

You have a small dick so we are good! :D :D

[gman]

You have a small dick so we are good! :D :D

how you know, you been looking? :hypno:

[freebirdmac]

You have a small dick so we are good! :D :D

LMAO!
:lmao:

[bodyhard]

how you know, you been looking? :hypno:

Nah Mike you know I hate and despise fucking faggots! Just a guess or if I am wrong and you have a big dick then please don't wear it and post a pic here :eek: :no:

[Baldiewonkanobi]

Birdie...stay out of the sword fight unless.........................................:hy pno:


Baldie

[bodyhard]

LMAO!
:lmao:


Ohh man the worst of it all when women laugh at it :sad: