10 down 25-30 to go

[gman]

I posted these elsewhere, but just in case, I put in on the old people forum too.

3/2/09 210lbs, down 11 lbs so far (4, 1, 2, 2, 2). 22.3% bf on the Omicron at the Y. Excuse my poor posing, I can learn that later...lol

http://i179.photobucket.com/albums/w294/namtrag/DSC00206-1.jpg
http://i179.photobucket.com/albums/w294/namtrag/DSC00207.jpg

[Sledge]

Great work Gman. Keep it up mate.

[gman]

Thanks, Sledge. It's wearing me down, but I can do it.

I am exhausted, welcome to cutting, right?

[esplendido]

If your on Dave's diet, you should start to re-energize as the body goes into Ketosis. If you're staying exhausted, you're not getting into Ketosis.

[gman]

It's just been the past two days, Rick!

I have slept well both nights, but maybe it's just stress.

[tdcoach]

Great job! keep up the good work!

[gman]

thanks, coach!

I can see the most difference in my lower back, although it looks like I have lost a little of my lats (or maybe it was just fat!)

Day 1 back vs end of week 5 back
http://i179.photobucket.com/albums/w294/namtrag/IMAGE_080.jpg
http://i179.photobucket.com/albums/w294/namtrag/DSC00207.jpg

[Gunz]

thanks, coach!

I can see the most difference in my lower back, although it looks like I have lost a little of my lats (or maybe it was just fat!)

Day 1 back vs end of week 5 back
http://i179.photobucket.com/albums/w294/namtrag/IMAGE_080.jpg
http://i179.photobucket.com/albums/w294/namtrag/DSC00207.jpg
Lookin' good. Keep at it. You will love the new U!!!

[SCRUBS]

WTG gman! You are melting it off.

[gman]

WAS not ARE! lol

Actually am up a lb in the past 10 days. Waiting for Dave's adjustments.

Disappointed, but I knew my body would start fighting it sooner or later!

will just have to work harder.

[HeavyDutyGuy]

Your legs are pretty good. Looking better.

[gman]

I am feeling real good right now after my son pointed out how much better I look at 210 now than I did at 210 a year ago. Keto seems to really agree with me. Plus I started doing deads in March last year, and I think that may have put some muscle on me. I think I look a lot better!

I think I have made some gains in getting rid of the fat even though my weight is the same
210 in Jan 2008

http://i179.photobucket.com/albums/w294/namtrag/100_0667.jpg

vs 210 now

http://i179.photobucket.com/albums/w294/namtrag/DSC00213.jpg

[esplendido]

Your waist is noticably smaller in the recent picture, so your weight reflects lean muscle gain! And quit using the freaking scale to measure your success with!!! It's the mirror and your clothing that tell the story.

BTW, when doing a front double biceps shot, close your arms a little more and raise your elbows a little higher to get the biceps to flex up more.

[gman]

Thanks, Rick!

No more scale, it's just a tool for Dave P from now on. He requires me to weigh in and send pics once a week. Other than that, no more scale!

I am pretty bad at posing, so I appreciate the tips. I hope you can tell on my next progress pic that I did what you said to!

[esplendido]

Thanks, Rick!

No more scale, it's just a tool for Dave P from now on. He requires me to weigh in and send pics once a week. Other than that, no more scale!

I am pretty bad at posing, so I appreciate the tips. I hope you can tell on my next progress pic that I did what you said to!

No problem, Mike. That's what I'm here for.

[sassy69]

I am feeling real good right now after my son pointed out how much better I look at 210 now than I did at 210 a year ago. Keto seems to really agree with me. Plus I started doing deads in March last year, and I think that may have put some muscle on me. I think I look a lot better!

I think I have made some gains in getting rid of the fat even though my weight is the same



BINGO! The scale will only tell you the sum total of your bones, bodyfat, lean muscle mass and water. That really doesn't give you much to tell you about "progress". You HAVE to consider body composition if you're going to bother tracking progress and let it make you feel good or bad about yourself.

The amount of muscle mass you have to work with makes such a HYUGE difference in how you look. Women especially are too quick to dismiss how important it is, and only focus on fat loss.

Congrats! You've now got the perfect mindframe for the purpose of the scale -- its just a tool...!

[thepump]

I posted these elsewhere, but just in case, I put in on the old people forum too.

3/2/09 210lbs, down 11 lbs so far (4, 1, 2, 2, 2). 22.3% bf on the Omicron at the Y. Excuse my poor posing, I can learn that later...lol

http://i179.photobucket.com/albums/w294/namtrag/DSC00206-1.jpg
http://i179.photobucket.com/albums/w294/namtrag/DSC00207.jpg
thepump

[gman]

I need to take the pics on Saturday morning, the same time I weigh in. I was 209 on Saturday, ate my carb meal on Sat night, and am 214 in these pics two days later. I can see it all around my lower back, and my quads have no definition. I am considering no cheat meal this week as penance.

http://i179.photobucket.com/albums/w294/namtrag/DSC00234.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00235.jpg

[gman]

a couple of pics tonight in my "magic mirror." I call it that because it makes me look better.

http://i179.photobucket.com/albums/w294/namtrag/DSC00239.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00241.jpg

[esplendido]

What does Dave say?

[gman]

emailed him this morning and will find out this afternoon!

[gman]

What does Dave say?

No changes, same food, 90 minutes walking on treadmill 7 days a week, and just cut the cheat meal down to a more reasonable amount.

I guess I am not one of those young guys who can eat 2 triple whoppers, 2 large fries and 2 large chocolate shakes on cheat meal, gain 5 lbs overnight, and then two days later be back down the 5lbs plus an additional 3 more! lol

That always happens to other people, not me, unfortunately.

[gman]

ok, so 29 days later, I am down 9 instead of 11, so I am a little disappointed. I popped up 5 lbs two weekends ago on my cheat meal, and by this weekend I was still up 3 of those lbs. I took Dave's advice to make my cheat meal more reasonable this weekend. I had a baked potato with beef and bean chili over it, shredded cheese, and sour cream, 1 guiness stout, 1 granola bar, and a handful of m&m's. Good news, no weight gained from the cheat meal. So this week at least I am not in the hole, and I am expecting great things!

http://i179.photobucket.com/albums/w294/namtrag/DSC00245-1.jpg
http://i179.photobucket.com/albums/w294/namtrag/DSC00246-1.jpg

[gman]

one with no flash just for fun

http://i179.photobucket.com/albums/w294/namtrag/DSC00244.jpg

[gman]

shit, just got calipered at 22.4%, it is the same as I got with impedance about a week ago(23%). That means lbm of 163. Last year at this time I was 167 lbs lbm per a dexascan at a lower weight (207)!.

I am going backwards, this is suckish. Should I just become a powerlifter?

[esplendido]

shit, just got calipered at 22.4%, it is the same as I got with impedance about a week ago(23%). That means lbm of 163. Last year at this time I was 167 lbs lbm per a dexascan at a lower weight (207)!.

I am going backwards, this is suckish. Should I just become a powerlifter?

Look, Mike....you're being too impatient. LBM caliper tests and eloctro tests are subjective and inaccurate. You need to get down to the % of fat you're happy with and build from there. Stay tuned in to your goal and don't be distracted by the week-to-week data. You want to see your abs. So what if you end up at 155 getting there??? Get there and then let's build some quality muscle!

[gman]

Yeah, gotta do it. I need to try to make it in chunks because the thought of losing down to 165 is really hard to take.

First goal: 199!

[gman]

210 lbs 10 weeks in. Bad back shot, but my wife has a bad headache and I didn't want to make her keep taking pics. She is really not into it anyway!

http://i179.photobucket.com/albums/w294/namtrag/DSC00249-1.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00250-1-1.jpg

[HeavyDutyGuy]

Dave, don't sweat the calipers. They aren't all that accurate anyway. Unless you can get hydrostatic or some kind of radio isotoping, your best bet is... the mirror. You ARE making progress. It does take time. I'd try to intensify the workouts a bit more, and maybe split up your cardio. Just a couple of ideas. But here's the thing - 9 lbs in a month is great!

[gman]

thanks, HDG! I got 10 more days of CPA hell, then I am really going to ramp up the workouts.

[gman]

posting up the measurements to go with the pics. Taken this morning using a myotape, all cold. Bicep, forearm and calf flexed, all others relaxed:

Weight: 212
Neck: 16 1/2
Shoulders: 49 5/8
Chest: 44
Waist: 38 3/8
Hips: 40 5/8
Thigh: 24 5/8
Calf: 17
Bicep: 16 1/8
Forearm: 13 1/4

[gman]

close up of my calves, my best part. After hearing from Rick, I am actually going to start working them again to see how shredded and massive I can get them

http://i179.photobucket.com/albums/w294/namtrag/DSC00250-2.jpg

[esplendido]

close up of my calves, my best part. After hearing from Rick, I am actually going to start working them again to see how shredded and massive I can get them

http://i179.photobucket.com/albums/w294/namtrag/DSC00250-2.jpg

You need to do seated rows with your feet pointed out to build those outside heads!

[gman]

any other options, there is no seated row machine at my gym!

Tell me what else to do, I want my calves to be freaky! Might as well take them up as far as they will go!

I never have worked them much at all, thrown a set of seated or standing raises in once in a while on a whim, nothing in a year or more.

[esplendido]

any other options, there is no seated row machine at my gym!

Tell me what else to do, I want my calves to be freaky! Might as well take them up as far as they will go!

I never have worked them much at all, thrown a set of seated or standing raises in once in a while on a whim, nothing in a year or more.

Foot position will help. Alternate your calf sets with feet forward and feet out. Full extension at the top. You can do donkey raises by having someone sit on your hips with you bent over, doing feet out raises on a board with feet (toes) pointed out.

[gman]

I am going to bring them up, this will be fun. My arms are already 1" smaller than my calves, so I am going to have to get them bigger too or I will just look ridiculous!

[gman]

Dave has cut my "cheat" meal to a limit of 25g fat, 50g carbs, and unlimited protein. It's no longer a cheat meal, but I am willing to work with him.

So, here is my plan, is it a good one?

2 chicken breast on the grill, with a slice or two of monterrey jack melted on them.
10 low carb beers (about 50g of carbs total)

Does that sound good!?

[Dom]

I love calves!

[gman]

me too, I thought mine were pretty good til I saw yours! lol

I do absolutely nothing for mine currently, I have had one benefit of being 50lbs overweight for the last 35 years, nice calves.

Dom, my cheat meal is depressing. It's basically a normal keto meal from Dave's diet, with 1 cup of cooked oatmeal on the side. Oh well.

I hear the next thing I will be doing is protein and veggies only, if I don't start cutting some.

[gman]

settling into this 110 minutes a day of cardio. It's really not that bad, seriously, plus I am getting well versed in politics and current events watching Morning Joe on MSNBC while I do the cardio!

I am imagining I am seeing some new cuts in my upper arms, and chest, so that makes me pretty ecstatic. Patience, grasshopper, right Rick?

[Dom]

I will come!! I like Daves Diet. It is so simple ( I only have the posted one ) it works, I was with a coach/trainer for 3 yrs and never really had the results I am seeing now. If you dont have his DVD on the diet get it! It defines the diet so that there is NO QUESTION!
:D

[gman]

I know the diet, I have been on it for almost 11 weeks now.

Not saying it doesn't work, but lets just say, my results have been less than stellar. But that's ok, I am a relative newbie, so still figuring it all out. And I think it is working, but too slowly for my liking, and I am trying to learn the art of patience. Forget doing a show this year, and just keep slowly cutting, that's what I am thinking will be the best thing.

[esplendido]

settling into this 110 minutes a day of cardio. It's really not that bad, seriously, plus I am getting well versed in politics and current events watching Morning Joe on MSNBC while I do the cardio!

I am imagining I am seeing some new cuts in my upper arms, and chest, so that makes me pretty ecstatic. Patience, grasshopper, right Rick?

True, young Jedi!

[esplendido]

I know the diet, I have been on it for almost 11 weeks now.

Not saying it doesn't work, but lets just say, my results have been less than stellar. But that's ok, I am a relative newbie, so still figuring it all out. And I think it is working, but too slowly for my liking, and I am trying to learn the art of patience. Forget doing a show this year, and just keep slowly cutting, that's what I am thinking will be the best thing.

*sniff* it's so good to see the kids grow up and make it on their own.

[gman]

I am learning from a "master", get it?

[esplendido]

I am learning from a "master", get it?

And becoming one, one step at a time :)

[gman]

Thanks for being a mentor to a half crazy relative beginner.

[Rocco1943]

So far, on the keto diet, I have gone from 242 to 230 in 3 weeks. Hopefully when I weigh on Monday, I will be below 230. I'm trying to get to 205 by my birthday in July.

[Dom]

Use the Force!! Stop the Cuban food!!!:eek:
You can do it, with out you and your help I dont think I would be doing so well. Even better now that you arent here to force me to eat with you!!LOL!!
Guys Rod the Bod AKA " Rocco " has been a huge help with this crazy thing we do. Hope that all of you guys have a friend like him !!
Dom:bowdown:

[gman]

I found a pic of me at a younger age, can you guess how old I was in this pic? Do you think I look a little better now than I did then? lol

Hint, I was not a "master"

http://i179.photobucket.com/albums/w294/namtrag/MIKEAGE31.jpg

[HeavyDutyGuy]

Wow Gman, you've come a long way! I'm going to guess that was 5 to 7 years ago.

[gman]

I was 31! Can you effing believe it!

Damn I look younger now than I did then. You won't hear me complain ever again about my body now, and that's a promise!

[esplendido]

You look 1000% better today, Mike!

[Dom]

You look 1000% better today, Mike!


I Agree! Keep it going!!

[buckimscl]

Bro, the progress is there. Don't let the scale influence you too much. It will take time but you'll make it.

[gman]

crappy cell phone pics. I was taking the first pic to show my bicep off, so disregard the tummy area!

http://i179.photobucket.com/albums/w294/namtrag/IMAGE_095.jpg
http://i179.photobucket.com/albums/w294/namtrag/IMAGE_098.jpg
http://i179.photobucket.com/albums/w294/namtrag/IMAGE_093.jpg

[esplendido]

You're looking more defined, Mike. It's working!

[gman]

thanks, Rick
My stats 3/18 (1 week after first TRT shot) vs my stats from 4/20:

Weight: 211 215
Chest: 43 44
Arms: 16 16.5
Waist: 38.5 38.5 (this is key, no increase!)
Thighs: 24.5 25
Calves: 17 17.25
Shoulders: 49 50
Neck: 16.25 16 5/8

[Rocco1943]

Slowly but surely, that's how it's done. Good work and keep it up.

[esplendido]

Good stats, Mike! Keep your head in the idea of where you are after a year and these changes will make sense.

[HeavyDutyGuy]

Nice progress! Keep it going!

[gman]

ok, took pics this afternoon. The lighting (natural sunlight) seems to wash me out, but anyway here are the pics. I have really thought about it today, and with all this test coarsing through my veins, I really have no excuse not to cut and get the fat off. If I can't do it now, I might should give up! lol So, back to the grind. I welcome dieting ideas. I know that Dave's diet works, but I would definitely have to cut the calories below what he had me eating(2500-2600 a day). I was thinking of tons of protein, lots of green veggies, and moderate fat instead.

http://i179.photobucket.com/albums/w294/namtrag/DSC00267-1.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00268-1.jpg

I weigh 218 lbs right now.

[esplendido]

Damn! Arms and legs look MUCH bigger! Don't start cutting. You'll slow or stop your growth! Keep adding the mass and when you have a contest in sight, start cutting 20 weeks out!

[esplendido]

BTW, you have great legs. Did I tell you that I hate you!

[gman]

I told you guys, my arms are up 3/4" in 8 weeks. Haha, about my legs, imagine how they would look if you were training me and I was actually working them hard enough???!!!

So, I shouldn't cut? Interesting. I would like to look a little less fat for our trip to Mexico in August, and also for when I come to Pittsburgh.

Maybe I can slim down without cutting.

Is the key to just eat with a plan, and not overeat and eat crap, and not get fat again? In other words, do a meticulous bulk, maybe at 2800-3000 a day for starters, then adjust after a week or two?

I have never thought like this in my life, it is a foreign concept!

[esplendido]

You eat like it's a Keto diet....same foods, same number of meals, except you add carbs to fuel growth. Start with 300g carbs/day and adjust from there over several weeks. If you get stronger and hold or gain moderate weight, you're good. If you stay the same weight and your strength level is the same, up the carbs by 100g/day. If you gain weight but don't gain in strength, reduce the carbs by 100g/day. After an adjustment, re-evaluate again in a few weeks.

Have 2 cheat meals per week, 3-4 days apart.

[gman]

Sounds good, I will try it. I appreciate you taking the time!

[Rocco1943]

I see a big difference from the first pics you posted. Keep it up and listen to Rick(he's one BIG boy and know what is is talking about)

[joedemarco]

Great job! Keep it up!!!

[Dom]

G Man
Good job, keep it up and next year we will meet up at the Masters!:D