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.
Saturday, January 30, 2010
Friday, January 29, 2010
1/29/10
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.
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
Wednesday, January 27, 2010
Tuesday, January 26, 2010
1/26/10
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
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
Saturday, January 23, 2010
1/23/10
DAY 23: 187.6lbs
did cardio today. from tomorrow, i'm going to measure my weight after i pee.
did cardio today. from tomorrow, i'm going to measure my weight after i pee.
Friday, January 22, 2010
1/22/10
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
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
1/21/10
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.
so:
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
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.
so:
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
1/20/10
DAY 20: 187.6lbs
feel a bit constipated, and extremely hungry. can't wait for refeed on friday.
feel a bit constipated, and extremely hungry. can't wait for refeed on friday.
Tuesday, January 19, 2010
1/19/10
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..
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
1/18/10
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.
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
1/17/10
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!
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
Friday, January 15, 2010
1/15/10
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
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
1/14/10
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.
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
1/13/10
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!
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
1/12/10
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.
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
1/11/10
DAY 11: Couldn't check weight.
Did weights, today. Strength wasn't as bad as I thought it'd be.
Arms:
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.
Did weights, today. Strength wasn't as bad as I thought it'd be.
Arms:
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
Saturday, January 9, 2010
Friday, January 8, 2010
Thursday, January 7, 2010
1/07/10
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
3x8-10
will have a more formal weight session starting next week.
also, did 40mins of fasted cardio.
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
3x8-10
will have a more formal weight session starting next week.
also, did 40mins of fasted cardio.
Wednesday, January 6, 2010
1/6/10
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!
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
Monday, January 4, 2010
1/04/10
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
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
1/02/09
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.
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
1/01/10!
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