FATFREEMITCHD’s BodyBlog

Two weeks ago I restarted my fitness program. Weighing in at 246 lbs.. 34.7% Body fat (bf)
Yesterday I weighed in again and guess what? After strength training, cardio6/7 days, clean eating I still weighed 246.. But I was elated…Here’s why, the scale is not your friend and you should instead purchase a Body fat analyzer, it will motivate you..

Add muscle , burn fat… Add just 1 xtra lb of muscle and your body will burn an additional 50 cals daily and effortlessly. Do you know how much muscle you’ve added last week?

Several times during the day yesterday I kept re- checking my bodyfat.. To my surprise it had moved a notch every time I checked.. This piqued my curiosity. I was wondering why after all my working out and eating clean my weight had not changed from last week. Research showed me that I had added almost 3 lbs of muscle. So my body was burning 150 cals extra daily… I was as happy as a kid in a candy store. My goal was to create a daily 500 cal deficit in my caloric intake which would create at minimum a 1 lb weight loss for the week..

Sample using my numbers from week of june 22 09

BF BEFORE 34.7 % wgt. 246 x 34.7%BF = 85.362 , at start I was carrying 85lbs. BF

BF 2 weeks ltr 33.6% wgt 246 x 33.6%BF= 82.656 or 83 lbs rounded off BF

Weight - fat mass = lean body mass ( muscle ) YOU’VE BUILT UP

Before 246-85 lbs fat = 161 lbs muscle , 85 lbs fat

Today 246-83lbs fat= 163 lbs muscle, a gain of 2 lbs muscle that will burn an additional 100 cals daily, 700 weekly… But as you can see with 80+ lbs BF, I’ve got work to do..-  Priceless

Ate clean , went to the gym 5/6 days.. My crowning achievement ,   the fat meter moved..

NUTRITION GOALS.. 

Caloric intake;  2500 daily , eat 250 cals less daily, eat clean 5/7 days. 

Goal Set (strength): Burn 250 cals 5/6 days wkly , Increase LBM at least 1 lb monthly.

Weight loss goal : Minimum 1lb weekly until reaching goal weight of 220..

Goal met: Lost 1.5 lbs this week…

Up protein intake, I’m not gettng nearly enuff protein (should be 1 gram per pound bodyweight to promote and support muscle growth. I did a good job of taking 50 grams protein at  the gym  within 10 minutes of each strength  .

Goal Set (strength): Train min 4 days weekly…

Accomplished  goal just have to decide if I want to go half pyramid or slpit routine training for  next 3 weeks..

Weak areas: Procrastinate too much on abs workouts.. I want a flat belly but not completely committing to what it takes to get there..

Weak upper middle back… Can’t do more than 5/6 bodyweight push-ups  which is poor according to stat charts..

Goal : strengthen upper back with assisted pull-ups and purfect push ups 4x weekly

Weekly stats.      Wgt.        BF          BMI       RHR    WAIST

 Start                 248       34.7          35          84        46

Wk 1 JUN 22       246       33.9         34.6        76        46

Summary:

Improved BF still Obese category though, weight stayed same built some muscle will compute LBM (Lean body) mass next update.

 Talking about our workout at 7 am this morning .. The wifey got out of bed and went with me.. We worked those bi/ tri’s like a Tazmanian devil works a snake.

 On another subject met my first ,in real time today. I overheard this brother inviting another brother to a show in Culver City  Cali. next  month. I didn’t want to jump into their convo so I let it go, reasoning that I might bump into him again one day. I’ve never been to a show and I’m at a mental level where I want to go. As fate would have it I was headed to the John to free Willy and guess what.? There he was . We talked and he said he was going to be in the show but when he said the 18th my heart sank. I had months ago commited to my wife to attend an event same date. Damn I wanna go to that show to see and support a local in real time comp. Oh well, there’s always next time.. And I met him for a reason.. So I know it will come to past…

 Men join me and others as we celebrate the "1 RST  Annual Men’s Bra Burning Expo"..

What is it? It’s a challenge to men to lose at least 10% of our obese bodyweight between now and Labor Day and post our shirtless pics and burn those 4,5,6 xxl shirts we wear and post a pic of us burning those shirts.  Doctors say if we just lose 10% of our current obese bodyweight our helath will improve dramatically and we will add years to our life. Just post your current weight below and we will support each other and post our pics  day before Labor Day.. Let’s do it men  and give the ladies  eyes something to feast on:-)

 This morning while getting out of my car at the gym , a man and his son got out of their car at the same time. The wifey was dropping them off.. While heading down the sidewalk to the gym we struck up a conversation. He said his family had given him a gym membership for Father’s Day. As he spoke I sensed he was a little melancholy that he didn’t get the next big electronic gadget all men  crave constantly. But I said to him, "they’re telling you they really care about you, they want you around for a long time." His son ,who looked to be around 12 smiled and so did he.. I thought to myself as they headed to their workout station, what a wondersul gift to give one you love…

After all the reflection I got my my butt on task and completed my fitness goals for the day..Worked my back and chest, and did 25 min of cardio.. Weeee Dogeee..

Thnx BB.com for the quick order response.  Received my " Myotape " measuring tool today… Posted my current stats, which are not good.. But hey they will be in time to reach my Sept 20th goal date. Roughly 84 days remaining.

Oh dark 30 this morning couldn’t sleep.. At first sunlight took creatine and went to the gym.. Work those delts to Popeye status. Watch out Superman( Dwight Howard). Most proud of myself for not procrastinating on Cardio. Did a little cycling and then majority HIIT training on treadmill. It was fun.. But after the cardio session I came home and crashed like a rock.. I’ve forgotten why this happens after cardio session..N E 1 know why

I’ve been on BB since Jul 07.. And eventhough I have come from a high of 274lbs to current 245lbs.. I am still in the category of high fat, obese people.. What has held me back is finding a cardio program I can live with and stick too.. A few months back I revisited and re educated myself on rebound aerobics (mini trampolining). This form of cardio reduced my triglycerides(fat in blood), and blood pressure back to normal as the author, Dr. Al Carter, "The Miracles of Rebound Aerobics" said it would. The problem lies in way too many pot lucks at work and nites out on the town..

So this mornings bi and back workout I dedicated to Chicken Tuna who ’s blog let’s you know that it’s not about how much weight you lift, but how much food you lift in your mouth..

 Goooo Chicken Tuna…