Saturday, January 30, 2010


DAY 30: 185lbs

20 min cardio.

couldnt eat all of the refeed, and didn't workout due to a massive headache. consumed about 240g of carbs.

Friday, January 29, 2010


DAY 29: 185.6lbs

went down to 182.4lbs during the day.

refeed day

meal 1: quiznos 100carbs
meal 2: pasta and bagel: 100carbs
meal 3: pasta and bagel 100carbs

total: 300carbs.

will do weights.

Thursday, January 28, 2010


DAY 28: 183.4lbs

20mins of cardio.

Wednesday, January 27, 2010


DAY 27: 186.8lbs

rebounded from yesterday.

20mins of walking.

Tuesday, January 26, 2010


DAY 26: 185.2lbs

had a really, really good cheat meal, yesterday.
ate out at ihop and had:

t-bone steak with eggs and potato hash DRENCHED in ketchup.
2 breaded mozzarella sticks; 2 fried chicken strips; 2 onion rings.
3 pancakes with strawberry syrup.

it's really surprising how i actually lost weight, in despite the fact that i ate all that ( i went a bit overboard).

Maybe because I started to take a fiber supplement again, and worked out prior to the meal.

The workout:
Pull ups 3 sets of 5-8
Reverse leg curls 3 set of 5
leg extensions 3 sets of 5
pull downs 2 sets of 8

20 mins of walking

Monday, January 25, 2010


DAY24 (1/24/10): 186.4

DAY 25( 1/25/10): 186.2

Saturday, January 23, 2010


DAY 23: 187.6lbs

did cardio today. from tomorrow, i'm going to measure my weight after i pee.

Friday, January 22, 2010


DAY 22: 187.4lbs

Did a carb refeed.

11:45: meal at sizzler 80-100carbs
2:10: bagel + 1oz pasta 79 carbs
4:30: bagel + 1oz pasta 79 carbs

total: 238-258g carbs

I felt really hungry after the second carb meal.

Workout: arms
Barbell tricep extensions 202 80lbs 3x4
barbell curls: 202 80lbs 3x5
french press with dumbells 202 2x10
concentrated hammer dumbells 202 40lbs 3x3-4

Thursday, January 21, 2010


DAY 21: 187.6lbs

Even though i'm not losing any weight, it feels like i'm still getting leaner. Using a scale to judge weight loss is sometimes hard to tell because, sometimes, the body holds on to water more. However, I think this would be a good time to start working out, and adding cardio in.

mondays: weights- legs/back + 20min walking
tuesday: 20 min walking
wednesday: 20 min walking
thursday: 20 min walking
friday: arms/shoulders
saturdays: 20 min walking
sundays: 20 min walking

Wednesday, January 20, 2010


DAY 20: 187.6lbs

feel a bit constipated, and extremely hungry. can't wait for refeed on friday.

Tuesday, January 19, 2010


DAY 19: 187.4lbs

weight didn't go up as much as i thought. but, i think it did raise my metabolism, because i'm EXTREMELY hungry, today. ahh..

Monday, January 18, 2010


DAY 18: 187.0lbs

I ate out at todai, today. after, dieting, i can't eat as much now. anyways, i weighed myself without using the bathroom. expecting a 2-5lb weight increase, tomorrow.

Sunday, January 17, 2010


DAY 17: 189.8lbs

I didn't use the restroom before i weighed myself. I feeling a bit leaner now, but still have more to lose. damn, can't wait for todai, tmw!

Saturday, January 16, 2010


DAY 16: 189.6lbs

felt pretty hungry, today.

Friday, January 15, 2010


DAY 15: 191.2

either it's my metabolism and hormone levels slowing down, or the sodium intake from 1.5lbs of turkey that i ate yesterday, that's made me gain 3lbs in 1 night, wth?

i think it's time for a carb refeed. this week, i'll do 150g of carbs from semi-junk:

1pm: 12 california rolls
3pm: half of quizno's tbg sub
5pm: half of quizno's tbg sub

Starting next week, i'll use monday as a refeed day (150g carbs) coming from:
PW: 40g waximaze
1 hour after: fruit + rice
3 hours after: pasta or bread.

friday's will be my cheat meal, where i would enjoy a nice meal at a restaurant. nothing too big; just enough to satisfy my appetite.

I'll be on this program for 4-6 weeks instead of the 2 weeks i planned. then, i'll get back on the palumbo diet to lose the last 10-20lbs.

edit: it's been 4 hours since i had a refeed, and i must say, my muscles feel a lot tighter! fawk, i love carbs. lol.

so, i been reading more, and here's what i will do/did:

week 1: keto diet
week2-6: PSFM
week 6-8: break-- 50g fat/ 100g carbs/ 225g protein to regulate thyroid and regulate hormones
week 8-12+: back to keto!

so, brief expectations:
week1-6 : expecting 20-25lbs loss
week 6-8: increase 8-10lbs (expecting 1-2lbs of LBM, rest water, etc).
week 8-12: 10-15lbs

Thursday, January 14, 2010


DAY 14: 188.4lbs

tired; headache; and dizzy.

i think i need to lose about 20lbs of fat to get to 10% body fat. fawk.

Wednesday, January 13, 2010


DAY 13: 189.0 lbs

so, i'm doing a psmf diet, and wow... it makes such a difference between having fat intake, and not having one. i'm STARVING my ass off right now. Good thing about this diet is that i dont need to wake up early in the morning to get cardio in, or do have the frequency be as crazy as up to 2 hours a day.

i'm gonna try my best to bear with it for 2 weeks. and, besides... i get to have a cheat meal on monday!

Tuesday, January 12, 2010


DAY 12: 189.8lbs

so, i was reviewing my diet and training program, as well as my school schedule, and it seems like it's overkill. It's not that i'm already backing out on what i posted yesterday, but realistically speaking-- my body will be too depleted, too tired, and the diet, as well as my grades will fail.

I was aiming for 5 months of dieting, but my body is already tired from the diet and training. So, I dug up something I read about years ago.

A PSMF diet. it's a protein sparing modified fast-- which basically is a type of crash diet, that utilizes 1.2 g protein per body weight to halt catabolism.

Long story short, starting tomorrow, i will modify my diet to around 1000 calories a day for 6 weeks, which includes a refeed ( 5 hours), and a free meal once every week. After 6 weeks, i will revert back to my old diet, then stabilize everything from there.

I will do heavy weights 3-4 times a week with 3-4 days of low-intensity cardio.

In sum, i will try to achieve what i wanted in 3 months, intead of 5.

Monday, January 11, 2010


DAY 11: Couldn't check weight.

Did weights, today. Strength wasn't as bad as I thought it'd be.


barbell curls 65 4sets 8 reps 202
tricep extensions 65 5x5 202
hammer curls 40 4sets 5 reps
french press 30 3sets 3-4 reps

Since my fat loss stopped, i will increase cardio accordingly:

week 2: 20 min fasted cardio
week 3: 30 min fasted cardio + lipo
week 4: 40 min fasted cardio
week 5: 50 min fasted cardio
week 6: 1 hour fasted cardio + lipo
week 7: 20 min PW cardio
week 8: 30 min PW cardio
week 9: 40 min PW cardio
week 10: 50 min PW cardio
week 11: 1 hour PW cardio

week 12-16: alternate pro/fat to pro/veggie day

I will readjust my diet @ 185lbs, @ 170lbs, and lastly,@ 165lbs

My weight program will follow a max-ot format.

Sunday, January 10, 2010


DAY 10: 192.0

will start weights, tmw.

Saturday, January 9, 2010


DAY 9: 191.8lbs


Friday, January 8, 2010


DAY 8: ?lbs (couldn't check)

did 40 min cardio, today.

Thursday, January 7, 2010


DAY 10: 192.0

I rebounded lbs from yesterday. I'm guessing that I'm hitting my plateau by just weight and minimal cardio. so, i started hitting weights, today. Nothing heavy, just testing out it.

BACK: 4x 3-6 pull ups
4x6 T-bar
3x10 pull downs

will have a more formal weight session starting next week.

also, did 40mins of fasted cardio.

Wednesday, January 6, 2010


DAY 6: 191.6

There was a 5 hour gap between meal 1 and 2 because it took me an hour to buy my parking ticket at school. wth? that just screwed up my day. feeling crazy hungry all day!

Tuesday, January 5, 2010


DAY 5: 192.2lbs

i'm feeling pretty good, now. Did 40mins of cardio on my new treadmill.

Monday, January 4, 2010


Couldn't post yesterday because i didn't have access to my laptop.

so, DAY 3: 196lbs

DAY 4: 195lbs.

I measured myself after my nap, and i was at 192lbs. My weight fluctuates 3-4lbs during the day due to water intake, as well as, food consumption. I'm expecting to be around 188lbs by the end of this week. After that, a consistent 2lbs loss per week is expected.

So, i'm beginning to like the food i take in, even though it leaves no energy whatsoever during the night. I'm not as hungry as I thought i would've been. The fat intake in this diet helps curve hunger a lot.

I started school today, after an absence of 6 months? Fck, my brain wasn't functioning in class, and class starting at 8:00am doesn't help either, lol!

-took 1 pill of lipolyze.
-will start weights this week or next after my diet stabilizes.
-will continue with cardio.

Btw, i want to thank my girlfriend for giving me support. :D

Saturday, January 2, 2010


DAY 2: 198.6lbs (-.8lbs)

I feel real shitty, today. Hopefully, by Monday, my body will be in ketosis. I can already feel my breathe stinking, which is a good sign that i'm heading towards the right direction.

30 min cardio.

Friday, January 1, 2010



Day 1: 199.4lbs

Fck, i'm already hungry, lol. I couldn't pig out as much as i wanted to the last 2 days because of indigestion. Oh, well!

Image and video hosting by TinyPic
my phone was .6lbs, so, beginning of the cutting diet, i am 199.4lbs.

30mins cardio.

Meal 1: 2 scoop ON whey + 2 pc broccoli + 1tbsp olive oil