Gman sees his abs for the first time log

[gman]

I am going to discontinue posting my log on MD, so I am starting it over here instead.

I started lifting at the age of 44 3/4 or so, and have kept with it pretty consistently ever since. I started when my chiropractor, TJ Morgan, who is a natural competitor, told me I had a great bodybuilder build under my layers of fat. I was 238 at the time, got down to 195, gained back, lost again, and gained again. This time I got fed up and hired the man himself, Dave P, to help me get this weight off once and for all, and possibly to compete. I want to see what I look like without the fat before I decide.

I started on 1-26-09 with Dave, and I weighed 221. I lost 4 lbs in week 1, and only 1 lb in week two. I am in the middle of week 3 now. I am 95% certain that I need to get down to 185 to be at the target 10% bf goal.

I have done a diet pretty similar to this about a year ago, except the guy who was helping me had me eating post workout waxy maize in my shake. This time I am following Dave to the T. I have not cheated once so far, and am feeling pretty good. No hunger at all now. I actually have to eat again? is the thought that runs through my head now. Before, I was total carbaholic man, when I started eating them, I just went into a feeding frenzy. This keto diet has helped me get my cravings under control

As far as how I feel on it, I can say my strength has decreased somewhat, and I get tired after fewer reps, but I don't really care. I would rather look strong than be strong!

Today was my bicep workout:

Cybex Eagle machine curls: 2 sets
Alternating standing db curls: 3 sets
EZ Bar preacher curls: 4 sets
Hammer curls: 5 sets

Dave just upped my cardio to 50 minutes, 7 days a week, so I did that on an exercise bike, maintained a heart rate around 110.

Look forward to posting on here instead of MD.

[robert da strongman]

good luck!

[BEAST MODE]

Hey bud! Great biceps work today! Now I know not to wonder where you went on MD. I'm sticking around for a while over there...at least until all the people I talk to regularly come over here. All of the members are starting to rebel now.

[gman]

For posterity sake, so I can look back later and say, "damn I was fat!"

These were taken AFTER I lost 5 lbs! eek

http://i179.photobucket.com/albums/w294/namtrag/DSC00199.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00200.jpg

At my previous thinnest of 193:

http://i179.photobucket.com/albums/w294/namtrag/100_0567.jpg

[robert da strongman]

Hey bud! Great biceps work today! Now I know not to wonder where you went on MD. I'm sticking around for a while over there...at least until all the people I talk to regularly come over here. All of the members are starting to rebel now.

drag adina and kelly over here

REVOLT I SAY!!!

[gman]

Yeah, adina would be a great add.

I hope I don't lose all my muscle this time. I look weird in my thinnest ever pic. Great legs, zero up top. Or is it my posing!? lol

I guess I should feel lucky that I have the legs already.

[BEAST MODE]

I'm working on getting Adina over. She said she's browsed here a bit but hasn't registered yet. Maybe if we all PM her, she'll decide to come over. I'll start working on Kelly too.

[gman]

I had a dexascan this morning, but did not get to have the copy. I briefly saw the figures on it before the technician got them off the printer, I am not supposed to look at them until a physician reviews them. If they are correct, I might as well kill myself.

Last year, in April I was 20.1% bf at 208
Today I was 27% at 214.

I am flabbergasted. I did the math and it would mean I have lost about 10lbs of muscle and gained 17lbs of fat since April. After going on TRT!

I hope to God the scan was wrong. I am supposed to go over them with the doc on Tuesday.

I knew I was around 20%, but I had hoped I had put on a lb or 2 of muscle with my 6 lbs heavier weight.

Last year I was 41lbs fat, 167 lbm
This time: 58 lbs fat, 156 lean

Here is one year ago vs today, someone please tell me I don't look like I have lost 10lbs of muscle and gained 17lbs of fat in 1 year!!!! I beg you.

http://i179.photobucket.com/albums/w294/namtrag/100_0677.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00200.jpg

[robert da strongman]

you better go back to what you were doing.

[gman]

I never got too fat over the intervening year. High of 222.

I even did a 5x5 program for 12 weeks to try to add some muscle! lol

[gman]

I am so discouraged right now, it is making me physically ill.

I will have no problem eating less now because of that, so I guess I should be thankful

[robert da strongman]

hang in there.
why dont you post up your daily food intake and workouts.

[gman]

I am working with Mr Palumbo right now, as we speak, so I am in good hands.

Calories at about 2600-2650 a day.

Lifting 5 days a week, cardio 50 minutes 7 days (at least for now). Dave adjusts me on a weekly basis. I am sure in a few weeks I will be at 60 minutes, 2x a day, 7 days a week.

It is what it is, all I can do is lose the fat, and then see what's left.

[BEAST MODE]

I don't really see a big difference in the pics man. I wouldn't go by just what the dexascan says. I never calculate bodyfat anymore. I just go by the mirror. I don't even really care about the number on the scale. I mainly just use it as a guide to see that I'm not losing too fast. Hang in there man.

[gman]

That's exactly what I am determined to do. I have never felt so focused on an objective before.

The Palumbo diet is going so well for me, I am not hungry. It's a feeling to which I am not accustomed!

Thanks Rich, I will focus on the job at hand, which is to peel down.

[BEAST MODE]

That's exactly what I am determined to do. I have never felt so focused on an objective before.

The Palumbo diet is going so well for me, I am not hungry. It's a feeling to which I am not accustomed!

Thanks Rich, I will focus on the job at hand, which is to peel down.

That's going to be a challenge during tax season! But if you want it bad enough you'll do it.

[gman]

I did my 50 minutes of cardio for Thursday after work.

Today I did chest and cardio. I am sick of cardio! lol

Incline db press: 5 sets
Incline flys: 4 sets
DB pullovers, concentrating on using the chest: 3 sets:
Pushups on 3 lb medicine ball: 3 sets

50 minutes on exercise bike, 122 bpm

The scale's not moving, but my pants are definitely looser, especially in the ass

[robert da strongman]

good training

[BEAST MODE]

Good chest work bro! I used to do DB pullovers on chest day, but I could never feel it working there. I always felt it in my lats and noticed changes in the lat thickness from the front and serratus definition and growth, so I started doing them on back day instead.

And I agree w/ you on cardio. I'm so tired of it! I'm doing 2 40 minute sessions every day except Wednesday and Sunday I only do an hour session. Gets old fast.

[gman]

I am not looking forward to the inevitable hour in the morning and evening that is coming soon! lol

I usually get stuck around 205, and then I am sure Dave will up the cardio, instead of cutting calories.

I am getting pretty weary during the cardio, probably due to lack of carbs, but hopefully it is burning some fat. Gotta trust Dave on this! I am going through for 16-20 weeks with him, hell or high water!

[robert da strongman]

yeah lack of carbs will do that.
it will be worth it...

[BEAST MODE]

I am not looking forward to the inevitable hour in the morning and evening that is coming soon! lol

I usually get stuck around 205, and then I am sure Dave will up the cardio, instead of cutting calories.

I am getting pretty weary during the cardio, probably due to lack of carbs, but hopefully it is burning some fat. Gotta trust Dave on this! I am going through for 16-20 weeks with him, hell or high water!

Do you your cardio in the gym or do you have a machine at home? If you do it at home, put a movie in and that makes the time fly during those long sessions.

16 weeks is a long time man. I'm on week 11 right now and it's actually flown by. I'm thinking it'll probably take me around 18 to get where I want to be. I'm on the down slope now!

[gman]

Hey Rich, we have TV's on each piece of cardio equip, so I can at least watch espn during the ordeal

Today I did back:

Neutral grip pullups: 3 sets
Australian pullups: 3 sets
Yates bb rows: 3 sets
Rack deads: 3 sets
One arm db rows: 3 sets

50 minutes treadmill. 3.3 mph, 4.5 incline, avg heart rate 109

Tired and whipped now

[BEAST MODE]

I did back today too. I love back day. I'm thinking about starting my thread up over here now too. I bet ESPN gets old hearing about A-Rod nonstop. Especially when you're already bored as shit doing cardio.

[gman]

and when you think it was no big deal that he used, it makes it extremely more boring

[BEAST MODE]

Exactly! I'm sick of hearing about it. The media needs to get over it. He used, he's still using, I don't care. I don't care who takes them or for what reason. They are not as dangerous as all the other drugs they are classified w/ yet the media likes to make them seem like the most evil drug out there, when meth, heroin, cocaine, etc kill people daily and no one reports on that shit. I will stop my rant. I get the feeling you feel the same as I do.

[gman]

Yes I feel exactly the same way.

I haven't used myself, but it's probably going to happen in the future.

[APOSTLE]

Good luck Gman hitting your goals, with drive, determination and Dave on your side you are well on the way.

[robert da strongman]

Hey Rich, we have TV's on each piece of cardio equip, so I can at least watch espn during the ordeal

Today I did back:

Neutral grip pullups: 3 sets
Australian pullups: 3 sets
Yates bb rows: 3 sets
Rack deads: 3 sets
One arm db rows: 3 sets

50 minutes treadmill. 3.3 mph, 4.5 incline, avg heart rate 109

Tired and whipped now

good back work


everyone should be ON. wish i was...

[gman]

I am dying from my cheat meal. We went to a really good Chinese buffet, and I did not go extremely crazy, but still my stomach is in agony. I guess I am used to eating small meals now. I enjoyed it no doubt, but I am paying for it now!

[robert da strongman]

careful with that buffet!!

[gman]

I only ate 2 plates, and some desserts

I feel like I ate the whole buffet!

[robert da strongman]

i am jealous.
tomorrow will be cheat day

[gman]

It's like heroin for me. I cheat and just want to give in and keep cheating.

Gotta stay strong!

[robert da strongman]

yeah thats the worst part.

just keep the end goal in mind

[BEAST MODE]

I had my cheat yesterday too Mike. I ate a 12" strom from my favorite pizza place and a half order of mozza sticks.

[gman]

Sad or happy?

I gained 4 lbs from my cheat meal. don't know whether to laugh or cry. I will decide in 2-3 days when I see whether it comes back off or not! lol

[BEAST MODE]

Once you get your metabolism ramped up to a point it won't matter on your cheat meal. Somehow I managed to lose 3 pounds last week and I had a rest day and took one evening off from doing cardio. Plus I had that huge cheat meal. How often do you weigh?

[gman]

Hey Rich, no worries, I am already back down to pre cheat meal weight!

Ended up down 2 lbs for the week, 7 lbs in 3 weeks (4, 1, and 2)

[gman]

Today was leg day, took it a little easy since I had to do 50 minutes of cardio too:

Squats: 4 sets of 10 at 185
Stationary db lunges: 4 sets of 12 per leg, 50lbs per hand
1 leg at a time leg press: 4 sets of 12 at 225

50 minutes on exercise bike.

also did 50 minutes on Sunday afternoon.

Cardio is my new middle name.

[robert da strongman]

nice work G!!

[gman]

An older bodybuilder just posted this on another site. It's really good. Someone wanted to know how to get bigger:

EAT like you are at an NFL training table
TRAIN like you are the smallest (and cutest) guy in Rykers prison
SLEEP like you are a baby

[robert da strongman]

very true!

[gman]

After 3 weeks in. Down 2 this week, 7 total. Hopefully it will start showing someday soon

http://i179.photobucket.com/albums/w294/namtrag/DSC00202.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00203.jpg

[gman]

I have had 7 oz of chicken, 1/3 cup of almonds, 4 scoops of whey, and 3 tbsp of almond butter today, 3 meals. I am almost nauseated at the thought of eating 3 more meals.

I am not accustomed to being this un hungry!

[BEAST MODE]

That's kind of scary actually man. If I wasn't hungry I wouldn't eat. I listen to my body and when it tells me I'm hungry I eat. Fortunately that's every 2-3 hours so it works out well.

[gman]

I had a lot of coffee this morning, maybe the caffeine has something to do with it

[gman]

Cardio for 60 minutes last night. Dave upped it again! Damn him!!!!!

This morning I did a shoulder workout:

BB Upright row: 3 sets
Hammer grip standing laterals:3 sets
Cybex Eagle shoulder press: 4 sets
Reverse flys facedown on incline bench: 3 sets

60 more minutes of cardio

It's working well, so I am gonna do exactly what Dave tells me to!

[gman]

Bicep day

High cable curls: 3 sets
Hammer curls: 3 sets
Cybex Eagle curl machine, similar to preachers: 3 sets
Incline db curls: 3 sets
BB Curls: 3 sets

60 minutes of cardio

Sort of weary of the cardio, but it seems to be working.

[BEAST MODE]

Good workouts bro! I am behind on mine this week because of a damned cold. Missed legs yesterday and about 2 hours of cardio, but still lost a pound. Don't know how that happened.

[gman]

Hey Rich, hope you feel better!

On the weight loss, it seems the furnace gets going and it just starts burning off somehow.

[BEAST MODE]

Yeah, I think that's what it is. I guess my metabolism is so efficient at this point that it's continuing to burn calories regardless of whether or not I do 80 minutes of cardio a day or 20 or none. I'm not going to make that a habit though. As soon as this cold is gone, I'm back in full gear until I'm peeled.

[gman]

Yeah, I have never had the cheat meal gain come back off as quick as it did this time.

I weighed 214 the morning of the cheat meal, 217 the morning after the cheat meal, and 214 again the 2nd morning. It used to take me damn near the whole next week to get the weight back off.

[BEAST MODE]

Yeah sounds like Dave's diet is working for you. Plus you have the motivation to do it 100% this time. I think I'm going to have to take a few days off from the gym for this cold to pass. That's going to SUCK, but if it's necessary it'll be worth it in the long run.

[gman]

Chest and tris today

Pushups on upside down bosu ball: 4 sets
Incline bb press: 3 sets
Incline flys: 3 sets
CGBP: 2 sets
Incline tricep extension, both arms at once: 3 sets

60 minutes on exercise bike: 113 bpm

It's getting easier every day!

[BEAST MODE]

Good workout! I managed to get my thread up over here.

http://forums.rxmuscle.com/showthread.php?t=1480

[gman]

Thanks, Rich.

I have had a couple of people say my face looks thinner, but no comments on the bod yet!

It's like my secretary said (she is on weight watchers and lost 6 lbs so far in 2 weeks): "Nobody notices yet because it's like removing a deck chair from the Queen Mary."

haha

I am down to 212 unofficially, 9 lbs in 3.5 weeks. Official weigh in is Sunday morning.

[BEAST MODE]

Thanks, Rich.

I have had a couple of people say my face looks thinner, but no comments on the bod yet!

It's like my secretary said (she is on weight watchers and lost 6 lbs so far in 2 weeks): "Nobody notices yet because it's like removing a deck chair from the Queen Mary."

haha

I am down to 212 unofficially, 9 lbs in 3.5 weeks. Official weigh in is Sunday morning.

My face is usually the first place I or anyone else notices it. I got that in like the 2nd or 3rd week. But about 2 weeks ago one of the other auditors told me it looked like I was playing dress-up w/ my grandpa's clothes because my shirt was too big. I just hadn't had time to go by my shredded season clothes. But I did last weekend, then I got compliments last week on how well they fit and how in shape I looked. I like that quote about the Queen Mary.

Great job on the weight loss too bud! 3 lbs a week is about what I'm losing.

[gman]

Thanks, Rich.

still can't figure out how Dave's diet works. You understand, being an accountant. It bothers me because it should not be working this well:

I figured out how much I am taking in: 2650 cals a day

Here is what I use a day:

BMR: 1950 ( i actually had this tested)
Living: 500 (estimated based on info I see on the web, I sit on my ass all day other than my workout)
Cardio: 450
Lifting: 200?

So, I take in 2700, and use 3100

Only 2800 a week deficit.

I should be losing .75 lbs per week.

WTF!?

[BEAST MODE]

Yeah, all that calorie expenditure stuff doesn't make sense to me either. Apparently I'm burning an average of 10,500 extra calories a week if I'm losing 3 lbs a week. But I know the deficit is not that large mathematically. I just don't worry about the numbers anymore. As long as I'm losing steadily I'm happy.

[gman]

I was 210 this morning, down 4 this week. I am in shock that I can eat 2700 calories a day and somehow run a 14000 calorie deficit in one week. There is no way in hell my maintenance calories are 4700 a day.

It must be the liplolyze!

[gman]

Back day, just finished up, getting ready to go eat my cheat meal!

Pullups: 3 sets
Bentover rows: 3 sets
Underhand Australian pullups: 3 sets
Rack deads: 4 sets

60 minutes on exercise bike.

[BEAST MODE]

Good back work. What did you have for your cheat?

[Orca]

Back day, just finished up, getting ready to go eat my cheat meal!

Pullups: 3 sets
Bentover rows: 3 sets
Underhand Australian pullups: 3 sets
Rack deads: 4 sets

60 minutes on exercise bike.


I understood the Yates BB rows earlier (like them myself actually) but what's with 'Australian pullups'?

[gman]

Good back work. What did you have for your cheat?

Went to a party, had some pasta with shrimp and melted cheese; a couple of little dessert pastries, and used some tostitos to dip into a dip made with chicken, ranch dressing, texas pete and melted cheese.

Had 2 Sierra Nevada Pale Ales as well.

[gman]

I understood the Yates BB rows earlier (like them myself actually) but what's with 'Australian pullups'?

http://www.youtube.com/watch?v=7qHTaUHZqE0

Called inverted rows, but we call them Australian Pullups because you get "down under" the bar.

[BEAST MODE]

Went to a party, had some pasta with shrimp and melted cheese; a couple of little dessert pastries, and used some tostitos to dip into a dip made with chicken, ranch dressing, texas pete and melted cheese.

Had 2 Sierra Nevada Pale Ales as well.

That sounds pretty damn good! Except the ale. Not a fan of ales.

[Orca]

http://www.youtube.com/watch?v=7qHTaUHZqE0

Called inverted rows, but we call them Australian Pullups because you get "down under" the bar.


HAR HAR HAR. Now I know which exercise you're talking aboot! (yes Canadian).

[gman]

I wish I had started doing them sooner, you can annihilate your back doing them!

I actually enjoyed my hour of cardio this afternoon since I was watching my Celtics absolutely shred the Suns.

[gman]

Dave is working with me on 16 week program. I am done with week 4, and I need to write him tomorrow because I am having a really hard time eating all 6 meals now. I just started eating meal 5 at 7pm (chicken breast and almonds). I ate about 2/3 of the chicken and all the almonds, and actually started feeling ill, so I threw away the rest. I still have to do a protein shake and 1.5 tbsp of peanut butter tonight. I am not sure if I will be able to eat it or not.

[Orca]

Dave is working with me on 16 week program. I am done with week 4, and I need to write him tomorrow because I am having a really hard time eating all 6 meals now. I just started eating meal 5 at 7pm (chicken breast and almonds). I ate about 2/3 of the chicken and all the almonds, and actually started feeling ill, so I threw away the rest. I still have to do a protein shake and 1.5 tbsp of peanut butter tonight. I am not sure if I will be able to eat it or not.


That's a little strange, but I wouldn't force it. Curious to hear what Dave says. My guess: reduced portions in order to maintain the number of meals per day.

[gman]

Maybe the problem was, I ate meal 1 at 9, meal 2 at 2:30, did an hour of cardio, then ate meal 3 at 4:30. I ate meal 4 at 6, and tried to eat meal 5 at 7, trying to catch up. Too much food in too little time span.

But it still doesn't explain why I didn't feel like eating meal 2 until 5 and 1/2 hours after I ate meal 1.

I like this feeling, I have never, ever felt this way toward food before. I am in charge now, not the food!

[Orca]

That's awesome! Being in control FTW! Regardless of this diet strangeness you've got a great attitude, so results are in the bag.

I agree with your assessment. Meal spacing threw it off, but what threw meal spacing off? You seem pretty aware of all this stuff so that makes me doubly curious to know what Dave would add.

[gman]

Here is my older son, he is 20 in the pic.

I have a theory that I am built like this under the fat. I got my fat at the age of 10-12, so I was fat at puberty, so never saw my true adult build. My son always has stayed lean. He is 5'10" about 170-175 in the pic.

http://i179.photobucket.com/albums/w294/namtrag/Russ031108.jpg

[BEAST MODE]

Looks like he's got the genetics to be a bodybuilder. Capped delts are a huge plus, and his arms look like they're pretty good size. I hate not having capped delts.

[Bacon Boy]

After 3 weeks in. Down 2 this week, 7 total. Hopefully it will start showing someday soon

http://i179.photobucket.com/albums/w294/namtrag/DSC00202.jpg

http://i179.photobucket.com/albums/w294/namtrag/DSC00203.jpg

Where did that quad and calf development come from?


I am a big fan of the body rows I normally use them as a warm up for pullups!

[gman]

Being fat for 35 years certainly played a part.

Actually I have not done calf raises in at least a year, so those came from the Good Lord.

[gman]

Looks like he's got the genetics to be a bodybuilder. Capped delts are a huge plus, and his arms look like they're pretty good size. I hate not having capped delts.

How come I didn't get his genetics, Rich? lol

He had lifted for about 8 months when those pics were taken. He has always been the skinny ripped kind of guy before that. He finds it impossible to eat enough to gain weight. Makes me sick....

He loses weight if he stops working out.

[gman]

legs and cardio today. I was up 3 lbs today, hopefully water.

DB split squats: 3 sets of 15 each side
Plie' squats: 4 sets of 15
Smith machine stationary lunges: 3 sets of 12 on each side
Seated leg press, 1 leg at a time: 3 sets of 12 each side

60 minutes on exercise bike.

I will be sore tomorrow, I can tell.

[BEAST MODE]

I have a friend who can eat anything he wants and he doesn't get much fatter. His weight fluctuates between 195-205 and he looks pretty good. He's not cut or anything, but he has a long torso so the fat is dispersed better. He's got great genetics. If he just applied himself 100% he would be a force if he competed.

Are you doing quads and hams in separate sessions? That's some good quad work.

[gman]

No separate session for hams, just ended up doing a lot of quads today. I try never to do the same exercises in any two consecutive workouts.

The one legged leg presses actually hurt more in my ass than my quads, if that makes any sense at all.

[BEAST MODE]

No separate session for hams, just ended up doing a lot of quads today. I try never to do the same exercises in any two consecutive workouts.

The one legged leg presses actually hurt more in my ass than my quads, if that makes any sense at all.

Probably foot position. I always alter my foot position on leg press and hacks.

[Bacon Boy]

Haha good ole leg day pains lol, mine just finall quit hurting from friday! good training!

[BEAST MODE]

I love leg day pain. I know I hit them hard enough when it hurts to get out of a chair for the next 4 or 5 days. Can't wait to get out of bed tomorrow morning!

[gman]

The big positive sign for me is when it hurts to sit down to take a dump. hehehe

[Bacon Boy]

You know you had a good leg day when you can't sit down, you aim and fall hopefully your ass hits the seat...

[BEAST MODE]

The big positive sign for me is when it hurts to sit down to take a dump. hehehe


You know you had a good leg day when you can't sit down, you aim and fall hopefully your ass hits the seat...

Yep, I have that every week. Try to sit down and it hurts so bad you have to stand back up. Try again, same thing. Finally you just fall on the seat and think the toilet is going to shatter. Then you have to get up...

[gman]

After completing week 4 of Palumbo diet, no cheating!
http://i179.photobucket.com/albums/w294/namtrag/DSC00204.jpg
http://i179.photobucket.com/albums/w294/namtrag/DSC00205.jpg

Honestly, I don't see much difference.

[BEAST MODE]

Doesn't it typically take longer to see the results on keto?

[gman]

Doesn't it typically take longer to see the results on keto?

Not sure!

I am kind of pissed. I was 214 last official weigh two Mondays ago. I was down to 210 on Saturday. Now I am at 212. My cheat meal was Saturday, so that cannot still be hanging around.

Oh well, 2lbs in a week is ok, but I had dropped 4. I am just curious why 2 came back on.

[BEAST MODE]

Well maybe it'll be like last week and it'll just come off out of nowhere. Don't let the weight get to your head man. It's just a number.

[gman]

Yeah, I know, it just bothers me. I had 3x as much food two cheat meals ago and was pre-cheat meal weight 2 mornings later.

This time, I had a much smaller cheat meal, and 3 days later am still 2 lbs heavier than the morning of the cheat meal.

I refuse to get down though because I am doing it exactly as Dave P told me, it will work, just have to hang in there and keep plugging.

[gman]

Today was shoulders

Seated laterals: 4 sets
Seated Arnold presses: 4 sets
Face down on incline bench, reverse flys: 4 sets
Military press: 4 sets

60 minutes of cardio.

Surprisingly enough my legs do not hurt from yesterday.

[BEAST MODE]

It will come off. Dave will get you where you want to be. Keep your nose to the grindstone bro! You'll be there before you know it.

Good shoulder work too. And speaking of legs, mine are killing me. I didn't notice it when I got out of bed, but going downstairs to get breakfast hurt. And cardio was pretty painful. I have to give myself a pat on the back for yesterday's workout.

[Orca]

Maybe I'm getting confused as to which pictures were your initial start of log photos, but that looked like improvement to me (?) The legs seem to be more detailed, arms look better and you're leaner in the face. Am I comparing the wrong pictures?

[gman]

the first pics and the pics after week 1 were really horrible cell phone pics. I don't have them on this thread, but they are in my progress photo thread in the other part of the forum.

[gman]

I was a little bummed when my weight bumped back up, but then I started thinking about it---I am exactly on pace for my goal!

I started at 221 with a goal of losing to 185 in 16 weeks. That means 9 lbs every 4 weeks, which is what I did the first 4 weeks!

[BEAST MODE]

Keep that positive attitude and you'll do just fine bro.

[gman]

Thanks Rich!

I am looking at my avatar, and I can see the lean build in my mind's eye. I am gonna look awesome, especially if my legs stay that size. I can block the midsection fat out, and see a great v-taper in there underneath it all

[BEAST MODE]

Visualizing what you want to look like is a huge motivator. I'm anxious to see what you look like at goal too man. I bet your waist is close to the same size as mine when you're peeled. Your midsection looks really similar to mine.

[gman]

I think you are right, I looked at your pics when you were 208, you said your waist was 38.5". I am 212 and my waist is 38.75.

[BEAST MODE]

Crazy how similar our physiques are. Still wish I had your calves though.

[gman]

I have my calves up for sale on ebay!

[BEAST MODE]

Shit man, you should give me a discount on them!

[Orca]

richwa- I'd be leery of discount calves on the internet! =P

gman- I checked out your photo thread, and I stand by my assessment. I see definite progress. I'd suggest twisting your legs out a little to show off the sweep, but for progress pics you want to stand the same.

[BEAST MODE]

Orca, I know they're good to go if they're from G!

[gman]

Dave fricking upped my cardio to 70 minutes a day even though I lost 2 lbs. I think he is a very wise man to do it, but it is irritating! lol

He is trying to keep me ahead of the inevitable (in most cases) stall out in weight loss. Instead of upping the cardio when I don't lose, he is slowly ramping it up to keep me losing!

He did say I could do all 70 minutes in one session, so at least no two a days yet!

[Orca]

He did say I could do all 70 minutes in one session, so at least no two a days yet!


Thank the Lord for no two a days! Cardio is not my favourite thing to do.

[gman]

I would rather do 2 hours straight than 2 one hour sessions

[BEAST MODE]

G, I always start out small and add like 10 minutes a week for the first month or so until I hit 80-90 minutes a day. Right now I'm doing 80. Have been for probably 2 months and it keeps working.

[gman]

Biceps today

EZ BAr curls: 4 sets
Seated db curls: 3 sets
Cable curls, straight bar: 4 sets
Cross body alternating hammer curls: 3 sets

I then did my 70 minutes of torture! lol

[BEAST MODE]

Good training man. Nice volume.

[gman]

Thanks, Rich.

today is the first time in a while that I have actually been hungry. I am starving and I have had 3 meals. Can't eat again until 3 or so.

I don't know if that's a good or bad sign?

[BEAST MODE]

Probably a good sign. Maybe your weight will start to come off a little faster now and you will see more rapid changes. How many weeks is this now? I normally start seeing the changes around week 6.

[gman]

This is the beginning of week 5

[Orca]

Maybe your body is just adjusting? Doesn't sound like anything is wrong (just odd) so stick with it, you're right on track!

[gman]

Finally I have hit the plateau. I am the same weight I was a week ago. I was 212 on Tuesday of last week, lost to 210 by Saturday, ate my cheat meal on Saturday, and was 214 on Sunday. I am now 212 again, which was the official weight I reported to Dave on Tuesday morning, and which I have remained. I think this will be the first week I don't lose any weight at all.

Gotta keep going, I knew this was coming.

[gman]

Chest day

Incline cybex eagle chest press: 4 sets
Incline db flys: 4 sets
DB Pullovers: 4 sets
Cybes eagle arm extension: 4 sets

40 minutes on exercise bike, then switched and did 30 minutes on elliptical.

[BEAST MODE]

Good chest work G! Don't worry about the weight man. It'll come off.

[gman]

I won't complain, whine, or give up like I used to---this is WAR!

[BEAST MODE]

There you go! Keep that mentality!

[gman]

Day 2 of insane hunger...but I am fighting it well!!!!

I asked Dave P about whether it was a good or bad sign that my hunger had returned with a vengeance.

Typical Dave answer: "It is to be expected."

lol

[BEAST MODE]

Haha, good answer.

[gman]

Back day:

1 arm cable rows: 4 sets each arm
Palms facing back pullups: 4 sets
Bentover bb rows: 4 sets
BB shrugs: 3 sets

70 minutes of cardio

The scale is stubborn, but so am I !

[BEAST MODE]

Good back work. I did back today too on 5.5 hours sleep. Exhausted!!!

[bigdaddyd]

Day 2 of insane hunger...but I am fighting it well!!!!

I asked Dave P about whether it was a good or bad sign that my hunger had returned with a vengeance.

Typical Dave answer: "It is to be expected."

lol

I hated that answer! LOL

[gman]

I hated that answer! LOL

Now that I know Dave a little better, that answer itself was to be expected

[gman]

One positive, I am being told by people at the gym that I am obsessed! One guy who is ripped told me I was getting too thin, he could tell by the fact that my arms are wasting away, and I was a fool for doing 70 minutes of cardio a day, 7 days a week! I said, "no, I am fat, can't stop!" I think he really believes I am mentally ill, because he says, look at you, you are NOT FAT!

This means I am turning into a bodybuilder!

[BEAST MODE]

G, I have a t-shirt that says "Obsessed is just a word the lazy use to describe the dedicated." You need to get one. They have them on bb.com. Don't listen to anyone man (except Dave). Do your thing.

[gman]

I felt like telling him this:

"When you have been overweight since the age of 10, sometimes you just want to get obsessed and see your fucking abs for once in your life."

[BEAST MODE]

You should've said that bro. Would've been great. I don't like people talking to me in the gym, so I always have music blasting in my ears and I'm in my own world. Do you do that? It's definitely a deterrent if you don't want people bugging you. Helps to avoid stupid comments like that.

[gman]

He's actually a good guy and I hang out with him sometimes on weekends. He just thinks I am a little overboard. He thinks obsessing about it all the time is actually keeping me from getting lean because it is negative thought.

[BEAST MODE]

Gotcha. I don't see how that could be a negative thought. It just means you are determined and focused on the task at hand. That's anything but negative.

[gman]

He thinks I should work my ass off while I am in the gym, but live my life at all other times. He knows it's all I think about 24/7 right now.

[BEAST MODE]

Gotta have that mindset when you're dieting. In the past I've been kind of lax when dieting and haven't got the best results. But this time I'm doing it right and I've got no outside distractions, so I know it'll be successful.

[gman]

Right on, Rich!

I think people who don't have a weight problem have no idea what it takes for guys like me. They can eat anything and not get fat. I on the other hand, can gain 20-25lbs of fat in 4-6 weeks.

[BEAST MODE]

We have the same body type G. My old training partner can eat whatever he wants and not gain any fat. He just puts on muscle. Not fair.

[gman]

210 this morning, hopefully I will stay here and even drop more.

I was thinking about the 25lbs I have yet to lose to get to my first goal of 185. It sounds like a lot of weight sometimes, but then I think of how light a 25lb plate is, and it doesn't seem so much!

Great news: my daughter (10) swam her first "A" time in the regional champs swim meet yesterday afternoon. She is now eligible to swim that event in the Age Group Championship Meet next month in Northern Va. I hope she can eek out a couple more A times today and tomorrow!

[BEAST MODE]

25 lbs of fat is a lot. Took me like 9 weeks or so to drop that much man. Now I don't even know what damn week I'm on.

Tell your daughter I said great job. Hope she does well today.

[gman]

I am at end of week 5, and I have lost 11.

So it will take me probably 16-20 weeks total to get there. A day at a time!

[BEAST MODE]

2 lbs a week isn't bad. I think I've settled in at about 2.5/week now. I'm happy w/ that. Don't want it to come off too fast.

[Orca]

If your kids are this athletic, we know YOU can lose the 25 lbs!

And I agree with richwa, slow and steady.

[gman]

She's adopted from China, but thanks for the thought! lol

http://i179.photobucket.com/albums/w294/namtrag/DSC00197.jpg

[musclegoddess65]

Hey Gman break it down into little chunks.. 5lbs... that is easier sometimes to wrap your head around then thinking of 25lbs at a time....

congrats to your daughter!!! I never really learned how to swim until 2 yrs ago...

[Orca]

Cute kid! But I guess you're right about the genetics!

musclegoddess is right, the way to 25 pounds is through the 1st one (followed by the next one...) Paraphrase of the Lao-tzu quotation.

[gman]

Yep, just keep at it for 12-15 more weeks, and I will be there.

Anyway, I did my cheat meal last night. I let my daughter pick the place as a reward for her swimming prowess.

I know Dave would probably scold me for this, but I only ate 3 other meals yesterday prior to the cheat, and none after, so only 4 meals total.

I did not lift (I take weekends off, and lift M-F), but did my 70 minutes of cardio

Yesterday I had:

7oz chicken, 1/3 c almonds
2 scoops protein, 1.5 tbsp peanut butter
5 eggs

Then the cheat at Cheeseburger in Paradise Restaurant:

Salsa Burger, which had cheese, sour cream and salsa on it
Sweet Potato Chips
1 Negra Modelo Beer

Drove home and had about 1 1/2 cups of peanut butter and chocolate ice cream, then a bowl of Reese's Puffs cereal with 1% milk

Great cheat meal!

[musclegoddess65]

Love cheeseburger in paradise... specially those sweet potato chips!

[gman]

Yummy

Funny thing, I am only up 1 lb this morning. I think I am dehydrated though.

[BEAST MODE]

That's an awesome cheat meal G! Mine was a 10" spicy italian from Papa John's and 1 (yes, only 1) coconut/choc. chip cookie. That followed the massage. So yesterday afternoon was heavenly.

Drink some water bro!

[musclegoddess65]

had pizza myself last night as a cheat... papa johns too!! only up a pound today....

[BEAST MODE]

What kind did you have MG? The spicy italian was wonderful.

I don't weigh on Sundays so I don't know if I gained anything. But I had my cheat at 2:30 and was hungry again by 5, so I think my body burned it off pretty quick.

[Bacon Boy]

Yep, just keep at it for 12-15 more weeks, and I will be there.

Anyway, I did my cheat meal last night. I let my daughter pick the place as a reward for her swimming prowess.

I know Dave would probably scold me for this, but I only ate 3 other meals yesterday prior to the cheat, and none after, so only 4 meals total.

I did not lift (I take weekends off, and lift M-F), but did my 70 minutes of cardio

Yesterday I had:

7oz chicken, 1/3 c almonds
2 scoops protein, 1.5 tbsp peanut butter
5 eggs

Then the cheat at Cheeseburger in Paradise Restaurant:

Salsa Burger, which had cheese, sour cream and salsa on it
Sweet Potato Chips
1 Negra Modelo Beer

Drove home and had about 1 1/2 cups of peanut butter and chocolate ice cream, then a bowl of Reese's Puffs cereal with 1% milk

Great cheat meal!


Now that's some cheating!

[gman]

I decided to eat a big one. My first cheat was huge and I lost weight. Last week I barely cheated and gained 3-4 lbs. What the hell, if you are going to cheat, CHEAT!

Like I said, if Dave knew I only ate 4 times, he would probably be mad.

[Bacon Boy]

I decided to eat a big one. My first cheat was huge and I lost weight. Last week I barely cheated and gained 3-4 lbs. What the hell, if you are going to cheat, CHEAT!

Like I said, if Dave knew I only ate 4 times, he would probably be mad.

Ehhh your not going to be on the Olympia stage so no huge deal!


My buddy and I have planned my cheat me, its a Burrito place kinda like chipotle, or Qdoba, its called Moe's: the Mexican version of Subway with all you can eat chips and Salsa! We got it to go and weighed it one time, it weighed in @ 2 and 1/4 pounds! Great job G, I got to thinking why you may not be feeling the Testolyze like some of us younger whipper snappers do...

Your test levels and estro levels may just be out of whack, from the old lifestyle, I secretly have been giving my Dad Halodrol liquigels just to keep his levels a little elevated, I think anyone past the age of 30 should be taking something to keep T level in check...

Regardless keep me informed of any changes you experience!

[Orca]

I decided to eat a big one. My first cheat was huge and I lost weight. Last week I barely cheated and gained 3-4 lbs. What the hell, if you are going to cheat, CHEAT!

Like I said, if Dave knew I only ate 4 times, he would probably be mad.


Dave might not like you eating less, but I'm pretty sure the serious cheating is a key part of the diet so I'd expect that he'd approve of that (only he could say for sure though)

Either way, NICE WEEKEND! =P

[musclegoddess65]

What kind did you have MG? The spicy italian was wonderful.

I don't weigh on Sundays so I don't know if I gained anything. But I had my cheat at 2:30 and was hungry again by 5, so I think my body burned it off pretty quick.


mmm pepperoni, jalapenos and pineapple!! Hot, Spicy and Sweet - Like me :p

[BEAST MODE]

mmm pepperoni, jalapenos and pineapple!! Hot, Spicy and Sweet - Like me :p

That sounds pretty damn good. Wish it was time for my next cheat. I've already got it scheduled for next Saturday. Pizza again. Can't wait.

[gman]

I am getting some good ideas for my next cheat! lol

BTW, my daughter got another A time today, in the 50 backstroke. So she will be in two events in the state age group championship meet!

I can't explain this, except for a feeling, but I feel a lot thinner today.

BTW Bacon Boy, I am on test gel for my levels, last blood work my test was up to 500, but my E was almost high. I am probably going to be quitting it soon, because of money issues. My son is in psych hospital for possible bipolar stuff, and we will be shelling out some big bucks for that. His mental health is a lot more important than my test level!

Dave told me the testostolyze would be helpful. Still can't tell you that I feel anything from it after 10 days.

[BEAST MODE]

Your daughter is dominating G! Hope everything is ok w/ your son.

Is that avatar new? For some reason you look thinner in it today.

[Bacon Boy]

I am getting some good ideas for my next cheat! lol

BTW, my daughter got another A time today, in the 50 backstroke. So she will be in two events in the state age group championship meet!

I can't explain this, except for a feeling, but I feel a lot thinner today.

BTW Bacon Boy, I am on test gel for my levels, last blood work my test was up to 500, but my E was almost high. I am probably going to be quitting it soon, because of money issues. My son is in psych hospital for possible bipolar stuff, and we will be shelling out some big bucks for that. His mental health is a lot more important than my test level!

Dave told me the testostolyze would be helpful. Still can't tell you that I feel anything from it after 10 days.

I see well hopefully everything works out family wise congrats on your daughters performance!

[musclegoddess65]

Wow your daughter is going to town in the swimming!!! who knows we might see her on an Olympic stand someday

[gman]

Your daughter is dominating G! Hope everything is ok w/ your son.

Is that avatar new? For some reason you look thinner in it today.

Haha, we will see tomorrow night, it's picture night. Hopefully you guys will notice a difference on Tuesday. But do not tell me bullshit, only if it is true!!


I see well hopefully everything works out family wise congrats on your daughters performance!

Thanks, my younger son is a genius and hopefully he can get it back together and go back to school. He goes to William and Mary, which is a really tough school, and even his friends there say he is Einstein smart, and never cracks a book for his 3.75 average. He will be withdrawing for this semester, hopefully will go back in the fall.

BTW if this test booster stuff were working, what would I expect to be feeling?

[gman]

Leg day

Squats: 12x135, 10x185, 5x225, 8x185, 10x135

SLDLs: 12x155, 3x10x175

Single leg at a time step ups: 3 sets of 15 on each leg holding 65 lb db

70 minutes of cardio.

210 again, same as Saturday morning before the cheat meal, so it's my official weight I will report to Dave tonight. I have to get my progress pics taken tonight before I report in.

So, down 2 lbs this week, 11 in 5 weeks.

[BEAST MODE]

Just under 2 pounds a week G. Coming down nice and slow. Keep it up!

[Orca]

Leg day

Squats: 12x135, 10x185, 5x225, 8x185, 10x135

SLDLs: 12x155, 3x10x175

Single leg at a time step ups: 3 sets of 15 on each leg holding 65 lb db

70 minutes of cardio.

210 again, same as Saturday morning before the cheat meal, so it's my official weight I will report to Dave tonight. I have to get my progress pics taken tonight before I report in.

So, down 2 lbs this week, 11 in 5 weeks.

That's right were you should be! Looks good

Am somewhat envious of your Squats but I'm excited for September, when I will have access to a Squat Rack again! Well, the gym better have one or I'm transferring law schools! =P

[BEAST MODE]

That'd be a hilarious reason to transfer Orca! But definitely worth it.

[gman]

A lawyer could easily argue that point.

[BEAST MODE]

Damn I miss being able to squat. And deadlift.

[gman]

My squatting is very novice level at best, but thanks for trying to make me feel like a he-man! hahaha

[musclegoddess65]

looks like good leg work to me....Monday must be official leg day...

[gman]

we are trying to break the world of doing chest on Monday. It seems like everyone does chest on Monday!

[gman]

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

[BEAST MODE]

Well G, I think your bis look more defined for sure. But without previous pics, it's hard to tell. Can you post the pics from the beginning of the diet so we have some comparisons?

[gman]

they suck but here they are:

http://i179.photobucket.com/albums/w294/namtrag/2009-1-2003.jpg
http://i179.photobucket.com/albums/w294/namtrag/2009-1-2002.jpg

[BEAST MODE]

Huge difference in the midsection. Definitely in the arms, especially from the front. Good work bro!

I'm hoping to get some new shots this weekend, so hopefully those will be up Sunday.

[gman]

lower back looks most improved to me! Thanks for looking.

[musclegoddess65]

you can certainly see the progress! Great work... keep it up... 5 at a time...

[Orca]

Those new pictures are excellent! Every week you're looking better; there seems to be no slowing you down!

[gman]

It was startling to report into Dave P and have him not up the cardio...he said to keep everything the same since I am losing 2 lbs week, which is perfect!

Strange to say, but 70 minutes of cardio seems too short now, since I expected him to up it to 80!

Today was shoulders:

Dave Palumbo's rear delt exercise: 3 sets
DB upright rows: 3 sets
Seated lateral raises: 4 sets
Seated Arnold presses: 4 sets

70 minutes on exercise bike at 105 bpm

[gman]

Those new pictures are excellent! Every week you're looking better; there seems to be no slowing you down!


you can certainly see the progress! Great work... keep it up... 5 at a time...

There are abs in there, and I am going to find them! lol

Thanks, guys.

[BEAST MODE]

What is Dave's rear delt exercise?

[gman]

hard to describe you hold a dumbell at your side and kind of wrap it around your ass. he had a video on MD with it.

[BEAST MODE]

Is it done standing?

[gman]

Yes you stand, do one side at a time. Just go back around as far as you can, bring back to your side, that's one rep.

[BEAST MODE]

Do you elevate your arm at all? Or is it basically just keeping the arm close to the body and rotating it backwards?

[gman]

arm stays down, keep it the same distance from the body all the way around and back

[BEAST MODE]

Got it. I may have to throw that in on Saturday if I remember.

[gman]

Is it low carbs finally catching up, the 70 min a day of cardio, or what?

This is the second day in a row where I feel like a truck ran over me. I am listless, cannot concentrate, and feel like falling asleep, even though I had 7 hours of sleep last night.

Shit, shit, shit!

[BEAST MODE]

G, I'm the same. Today is no better than yesterday. Even though I slept 7 hours last night, I still feel like I need to go to bed. Can't focus on anything. Have no interest in anything. Makes for a long day at work.

[gman]

the worst thing is, I have so much work to do, it's not funny.

I hate my job, so that doesn't help, but still, I don't eat if I don't work, since I own part of the company.

I just wish I knew what it was, so I could do something about it.

Do you think I should email Dave and ask his opinion?

[BEAST MODE]

I would. That's what you pay him for, right?

[BEAST MODE]

Man, you wanna talk about hard to focus...my desk is in a high traffic area of the building. The kitchen area is about 15 feet away, so from 11-1 it's just people talking and laughing. Today Weight Watchers is here in the conference room, which is 10 feet from my desk. There are probably 20-30 women in there all talking about what they ate over the weekend before their diets start. So fuck it. I'm not even trying to focus right now.

[BEAST MODE]

Damn G, you must've fallen asleep or got your focus back.

[gman]

I am asleep

[BEAST MODE]

LMAO...sorry to hear that bro. Even coffee isn't helping you?

[Joshua H]

I like the insights to your work life, gives me comparisons. Keep up with it bud!

[gman]

I do my public service to prevent as many poor souls as possible from becoming CPA's

DO NOT DO IT!!!!!!

[BEAST MODE]

There's the recommendation from a CPA. And here's one from a person who decided not to be a CPA. DO NOT DO IT!!! Especially if you're passionate about bodybuilding.

[gman]

I make so little money for so much work. I wish I just had become a history teacher like I wanted to do.

People are amazed when they find out how little I make (75k)

[BEAST MODE]

I totally agree w/ the income G. That's one reason among many that I didn't go into public accounting. Being exempt from OT is bullshit when you work 60 or 70 hours a week for 4 months straight.

[musclegoddess65]

ha... I wanted to be a CPA until I worked in an accounting office at tax season... NO fucking way.....

Gman those abs are in there... diet and hard work will bring them out and your seem to be well on that path....

[gman]

haha, thanks!

I can almost see a tiny, weensy, eensy hint of abs in my avatar. Not bad for 22% bf, eh! lol

I am gonna be so puny when I get on stage, but it will be LEAN!

[BEAST MODE]

G, do you train abs? I don't remember ever seeing it in your training.

[Bacon Boy]

G! Those pics are awesome man, I can see a huge difference any handheld or electronic BF checker is always off looking at the pics there I can say with confidence your in the range of 19.7 to 20.3 thats going off my "gifted size anyone up eyes" I am normally pretty accurate with weight, but I have tobe in person for that and have to warn women lol...

[gman]

G, do you train abs? I don't remember ever seeing it in your training.

no ab work, I do squats and deads, isn't that enough!? lol

[BEAST MODE]

So you work them indirectly. That's cool. I can't do those exercises anymore damn it!!! I've found working them twice a week (not weight training them) works great. And the trisets or giant sets work best for me. Maybe it'd work for you too since our body types are so similar.

[gman]

G! Those pics are awesome man, I can see a huge difference any handheld or electronic BF checker is always off looking at the pics there I can say with confidence your in the range of 19.7 to 20.3 thats going off my "gifted size anyone up eyes" I am normally pretty accurate with weight, but I have tobe in person for that and have to warn women lol...

You might be right on the bf%. Last time I was this light I had a dexascan, and it was 19.7% Damn! You are good.

On the weight, almost everyone, at the gym and the office, thinks I weigh about 185 right now.

I have always been tricky on the weight. I used to fool the guys at the amusement park who guessed your weight, even as a 9 or 10 year old. I have always been heavier than I look.

Is that good or bad?

[gman]

So you work them indirectly. That's cool. I can't do those exercises anymore damn it!!! I've found working them twice a week (not weight training them) works great. And the trisets or giant sets work best for me. Maybe it'd work for you too since our body types are so similar.

I will fit more ab work in as I get lighter, right now the cardio is taking up so much time. I know, just an excuse. I just hate doing abs.

[BEAST MODE]

Damn G, we gotta quit having these awkward similarity discoveries. Everyone always guesses way lower than what I weigh too. When I started my diet at 208, everyone thought I was like 190-195.

[BEAST MODE]

I will fit more ab work in as I get lighter, right now the cardio is taking up so much time. I know, just an excuse. I just hate doing abs.

I hate them too. But I train them just because I always have. Why stop now?

[gman]

Damn G, we gotta quit having these awkward similarity discoveries. Everyone always guesses way lower than what I weigh too. When I started my diet at 208, everyone thought I was like 190-195.

I might be a relative or something. my family is from Oklahoma... lol sort of out your way

[musclegoddess65]

ha... I have the same issue, I am heavier than I look... not a good thing in my female opinion, least not for me... means I can pack on 20lbs and its not as easily noticeable to anyone but me...

Work abs while vegging to the TV make use of down time...

[gman]

I think with me, it has to do with my build. My chest, waist at the navel, and my hips are all within a few inches of one another. 43, 39, 41, respectively, right now. So I don't look fat even though I am.

[Orca]

You might be right on the bf%. Last time I was this light I had a dexascan, and it was 19.7% Damn! You are good.

On the weight, almost everyone, at the gym and the office, thinks I weigh about 185 right now.

I have always been tricky on the weight. I used to fool the guys at the amusement park who guessed your weight, even as a 9 or 10 year old. I have always been heavier than I look.

Is that good or bad?


I'd say neither good norbad I guess? Allright, it's good if you can win a few bets at the amusement park =D I have the opposite thing happen, people tend to think I weigh more than I do. Moral of the story? ... beats me *shrugs* =P

[BEAST MODE]

I might be a relative or something. my family is from Oklahoma... lol sort of out your way

Could be...no telling man. I used to have quite a bit of family in southern MO. Still have some over in the Springfield area.

[gman]

Biceps

Standing hi cable curls: 4 sets
Cybex eagle preacher curls: 4 sets
Reverse bb curls: 4 sets

I am cutting sets down to 12 for a while to see if that helps on the afternoon fatigue

70 minutes cardio at 104bpm

Crossing my fingers that I don't crash later.

I am wondering if it's cortisol levels going out of whack

[BEAST MODE]

Good biceps work G. Let's hope your energy is good today. How is it this morning?

[gman]

It's always fine in the morning. I wake up at 5:30 to 6 o'clock without the alarm, go to the gym, and exercise with no problems.

[BEAST MODE]

Wish I could wake up w/o an alarm. That thing is so annoying in the morning. The past 2 mornings I have woke up like 5 minutes before it goes off.

[gman]

me at my fattest, 238:

http://i179.photobucket.com/albums/w294/namtrag/2005-7-23_front.jpg

and the thinnest I got, about 192, fall of 2007. I hope to look better than this this time when I get that light.

http://i179.photobucket.com/albums/w294/namtrag/100_0571.jpg

[BEAST MODE]

Damn it! I hate when I can't see pics at work. Gotta wait to comment on them until I get home G.

[gman]

Too bad. I will tell you though, even at 192 I had a ton of back bacon. Everywhere else, I looked almost anemic.

[BEAST MODE]

The fat hangs around on my lower back too bro. And the lower abs around the belly button. That's the last place to go. Everything else is coming through right now.

[gman]

You will see though, when you look later.

I am very frightened to go low on my weight. At 192 I looked almost frail, no muscle. I can't imagine 175

[BEAST MODE]

Yeah I'm sure I'll notice it when I get the new progress shots this weekend. I used to be scared to go low on the weight, but now I don't care. I just want to be peeled. I want to see everything. If I have to be 160 to do that, so be it.

[gman]

so far so good on the crashing. Keeping my fingers crossed.

[BEAST MODE]

I'm doing pretty good today too G. I've been a little sluggish in the early morning hours, but it has picked up around 10 both days. I'm good now. Energy isn't fluctuating.

[gman]

energy is good today, yay!

[gman]

Rich here is the post again, my heaviest and lightest

238, those are 38 shorts I have on and they are not a good fit! hahaha

http://i179.photobucket.com/albums/w294/namtrag/2005-7-23_front.jpg

192, no muscle I hope I don't look this shitty next time I get down. I still have love handles

http://i179.photobucket.com/albums/w294/namtrag/100_0571.jpg

[gman]

back view was not so bad at 192

http://i179.photobucket.com/albums/w294/namtrag/100_0576.jpg

It's going to be better this time!

[BEAST MODE]

Wow G! You look completely different at 192! That's crazy bro!!

[musclegoddess65]

I still say you are going to be very pleased when you get back to this weight, your shape will be completely different!

[Bacon Boy]

Amazing G!

[gman]

here is the pic of my kids that got deleted(my dogs are kids too!, both of them are rescued dogs we adopted)

http://i179.photobucket.com/albums/w294/namtrag/DSC00148.jpg

[Bacon Boy]

Wait I am seeing that you guys are talking about stuff getting deleted, watcha talking about willis? I dont see any of my stuff missing?

[musclegoddess65]

beautiful family Gman....

Labs are my favorite dog, I've had 4 over the years..

[gman]

bb, everything posted from 2:30 to 5:23 disappeared

mg65, yeah we have a neurotic lab and a mixed breed of what we think is lab and great dane

[Bacon Boy]

Labs are great except for the hair and being prone to canine diabetes

[gman]

you think when you get one, that they don't shed due to the short hair. NOT

[musclegoddess65]

oh please Labs, no shedding... we had light colored carpet that if it wasn't vacuumed daily, was a nice shade of black..... I loved my boys though....

Attila
Ivan
Harley

[gman]

we had a harley and my mom had an ivan. sibling dachshunds

[musclegoddess65]

my ex husband liked to name our dogs after evil rulers....

Harley came about cause as a puppy he managed to somehow wrap himself up in his chain... we had not named him yet and my first thought when I saw him like that was he looked like a harley biker... so Harley stuck....

[gman]

forgot to mention about being 192. When I told my mom I was dieting again, she said "don't get as skinny as last time, you looked sick." I was frickin 192 lbs at 5'8". If that's sick I would hate to see well!

[musclegoddess65]

ah mom's will always worry!

[gman]

she is so used to me being fat, normal looks positively anorexic to her, I guess?

[BEAST MODE]

Dog talk? All right! Your dogs are awesome G! Dogs are my only weakness. Well, animals in general are, but dogs especially. I have a Dachsund at my parents' house in Indiana. She's 7 and had back surgery a few years ago. She was unable to walk for 2 months, but now she gets around just great. Her name is Nevaeh (spell it backwards). Now I'm staying w/ my uncle while I'm in STL and he has 2 Brittany Spaniels. They are the funniest dogs. One is 13 and she gets all excited and gallops around (she's overweight from thyroid problems) and I laugh so hard. The other is 8 and she has epilepsy. So her brain is kinda silly (that's what we tell her) but she's a good dog. She loves pettings.

[BEAST MODE]

forgot to mention about being 192. When I told my mom I was dieting again, she said "don't get as skinny as last time, you looked sick." I was frickin 192 lbs at 5'8". If that's sick I would hate to see well!

I was walking to the printer at work yesterday and Cheri, one of the other auditors, asked when my diet would be over. She never talks to me about it, but now that she's on Weight Watchers, I guess she's interested. So I told her the details and said hopefully by the time I go to FL in 6 weeks I'll be where I wanna be (3-4% bf). She was like "But you're so skinny. That can't be healthy." First off, don't tell a dieting bodybuilder that they are skinny! I'm losing it in the right places. Sure it's not healthy to stay 3-4% for a long time, and I won't. But people got so used to seeing me at 200+ lbs that now that I'm 172 they think I'm wasting away or something. They just don't understand what we're doing. Cheri didn't understand my diet. She thought I was basically going anorexic, even though she knows I eat 7 meals a day.

[gman]

Haha, tell her to look up the weight range for a guy your height on WW's goal weight table.

When I was doing it, my goal weight was 148-163

You are probably still overweight according to WW.

That should shut her up

[BEAST MODE]

LOL yeah if I was 148 I would definitely look anorexic. I hate when people try to tell me my BMI is too high. BMI is meaningless unless you obviously have no muscle mass.

[gman]

Chest and triceps today

Incline pushups (feet on bench): 25, 15, 12, 10
Incline flys: 4 sets with 40's
Bench dips with plate on lap, feet on opposing bench: 4 sets of 20
Bodyweight dips: 10 9 8 8

70 minutes at 107bpm on exercise bike.

Very weary today during cardio