Intrawebs's BodyBlog

First Week of Max-OT

Intrawebs — Thu, 11 Sep 2008 07:57:12 +0000

I’ve finally started! WOOT! This is fantastic and bringing back memories of high school when I did two years of weightlifting. I’m having a blast. And my legs feel like rubber. I bought a recumbent bike from craiglist and stopped using my rower (the rower works too many muscles and inhibits recovery). It was a mistake to use that bike on the first day of Max-Ot when I also did my legs that day. So I will only do two days of cardio this week in order to give my legs a chance to tune into their new schedule and break from the rowing machine rhythm they are used to.

As far as what I’m eating I’m actually counting every calorie now. My BMR is 2115 calories plus 10% of that for TEF and 367 for the weight training brings me to 2694. I don’t count calories needed for days that I do cardio and I never count my pre-workout drink. So this should all balance out in the long run.

This week is a modified carb drop week. You can see my Daily Plate profile (ignore the Sept 3rd, that’s slated for tomorrow, a high carb day), the last three days have been low carb days. The important thing to remember is that I don’t count the carbs or calories for low GI free carbs (veggies, Quinoa, Basamatti Rice) so those aren’t in there. Also, I don’t count fruit and if I eat fruit in the evening its all free carb fruit (no berries).

Sorry I didn’t update my progress photos, what I had in mind was killed as a rouge wave killed my wife’s digital camera before we had an opportunity to take the photos I wanted. We have a new digi cam now and I’m going to set up something more routine for progress pics.

Loosing Weight…It’s Vacation!

Intrawebs — Sun, 17 Aug 2008 10:38:48 +0000

I just got done doing 2 weeks of keto while still taking my free windows, so it was strict about 90% of the time with very low carbs that were high GI (about 60g of carbs/day), I had plenty of Quinoa (love that stuff) and I didn’t count the low GI carbs.

So, the results are that I lost 3% body fat (3lbs in weight but 9lbs in actual fat going from 17% to 13%). THIS IS FANTASTIC. Now you are probably saying I could of lost more, but, remember, this was me doing a nearly strict Keto for two reasons. One because I wanted to try it out as I have never done that before, and two, I wanted to make sure I can handle the qty of protein before doing this at the same time as lifting weights.

During this two weeks I did 30 min HIIT rowing 3x/week and did dips on my new Power Rack. I have a really good rower so it can take the beating. So, what about vacation? We head back to Cannon Beach OR tomorrow for 1 week. If you look at the pic on my BB in the upper left (with the orange shirt) I will be taking another pic in the same location and post it in about a week. I also took some progress pics today and will post those as well.

And one last good note, I gained about .25 of an inch on my arms and lost over an inch on my waist.

OK, one more thing, I haven’t weighed this weight for over 10 years when I was in the USAF. I’m going to do HIIT running on the beach every morning and eating a reasonable amount of carbs, protein and fat during the vacation…just mindfull eating, no counting calories.

TTFN

Lost 2lbs and Preping for Max-OT

Intrawebs — Mon, 11 Aug 2008 04:45:38 +0000

I lost 2lbs this last week and I’m feeling great. I really watched what I ate and when I ate it. I still managed to get in my two free windows as well as a free day. It truly is amazing the progress that can be made just by changing your diet around some, and I dont even feel like I’m on a diet.

The Power Rack sits in front of me taunting me every day. I decided to pin down my first 12 weeks. I’m ging to go with Max-OT. I am so looking forward to doing this 5 days per week, if you only could see my excitment. However, I need to find a 100% free weight version of it since I dont have machines at my house, any ideas?

Max-OT
http://www.ast-ss.com/max-ot/max-ot.asp?week=1&page=10

http://www.bodybuilding.com/fun/wotw41.htm

PowerTec Rack Installed (photos included)

Intrawebs — Tue, 05 Aug 2008 02:55:54 +0000

I must say, building this rack from PowerTec was so dam easy. It’s a good thing since they completly mislabled the numbers on the plastic bags for each post and bar, funny really! Every nut and bolt was the same size, no messing around trying to match things up. Also, sturdy as a brick house. I love it!

I just got my weights today, bought them used at 50cents/pound. They arent olympic but no worries since the price was right. Also have a stand for the weights. From the 4 install steps below you can see how quickly this comes together. You can also see what my wife did with the bolts when I was in the garage sorting out the parts. I got this from this site as well as 10% off and free straps (asked for in the comments section) and a free tshirt included with the purchase price. And to top it all off, free shipping! $314 total.

And then, the next step was absolute hell. Putting together a Body Solid bench was a nightmare. This thing had four seperate containers of different sized washers, nuts, bolts etc. The cusions did not go on well at all and I had to fight to get them on in the end. And all together it was very confusing. However, it is very strudy and comfortable and looks fabulous!

This was $228 from BigFitness.com and shipping was free (no tax).

With my wifes surgery and two weeks of vacation in August I will be starting to lift Sep 1st. In the meantime its my 3x/week rowing, lost another .5lbs this week.

Power Rack has shipped!

Intrawebs — Mon, 21 Jul 2008 08:16:57 +0000

I was able to flip a bowlfex for $300 profit, thanks craigslist. I then went and ordered a Power Rack and a bench to go with it. I can’t wait. I got it from this site with the 10% off coupon and I asked for free straps and got them with my free T-Shirt. So you cant beat that.

Once it arrives I’ll pick up some olympic weights and and start my strength training. Good news, with the rowing and good eating I’ve lost another pound.

3% body fat is 5lbs, WTF?

Intrawebs — Sun, 06 Jul 2008 22:52:15 +0000

I have no clue why my fat calipers two weeks ago after 3 seperate measurements gave me 17% and then today after two measurements gave me 20% and I actually only gained .5 lbs. Im not sure what is accurate, but, I was able to pinch a hell of a lot on my belly. I also measured on the same day/time (Sunday morning).

Anyway, I’ll try again tomorrow and see how consistant this thing is. Didnt eat well through the 4th, lots of processed junk.

A small setback…

Intrawebs — Thu, 03 Jul 2008 08:22:16 +0000

It’s a good thing and a bad thing I suppose. I was planning on starting my 12 week program on the 7th, but, after 3 days of watching the bowflex DVD and doing it’s exercises I’ve realized I’m to tall (6′4") to fully extend many of the cables as detailed in the DVD even with the extenders.

On the plus side, I got it cheap and should be able to flip it and then buy some olympic weights and dumbbells and a bench. Ideally I would like a Power Rack System, but I cant find a used one at all in Seattle. So, still doing HIIT rowing 3-4 days per week for another week or two.

Finishing Up The Gym…

Intrawebs — Sun, 29 Jun 2008 00:32:10 +0000

I bought a bowflex for $450 from craigslist vs. the $1200 retail and its never been used. Now, mind you Im very limited on space so being able to do full body in a compact space is great. Eventually when I have more room (can you say home equity loan) and then I’ll by some new equipment.

Anyway, moving stuff around today to make room for it. I’ve watched the DVD once which is great becuase it shows every exercise and proper technique for it. Tonight I hope to actually go through them all and pick my favorites and plan a couple of routines. The wife and kids are in France right now, so, Led Zepplin is on full blast, it’s 80 degrees outside and sunny. Great day!

Fat in your mouth isn’t always fat on your hips…

Intrawebs — Fri, 27 Jun 2008 05:29:58 +0000

Ive read through Dr. Warren Willey’s book "Better than Steroids" now 2 times. This book sums up the title of this post for the most part. While my wife and I have been eating well about 70% of the time, we werent eating the right foods at the right time as well as eating well 95% of the time.

It’s amazing really, a huge eye opener on how critical foods are and their makeup of fats, carbs and proteins. I’m going to do the 12 week gain muscle loose fat outline that he has in the book on page 148 and post pictures every two weeks. Looking to start this in about 1 week.

It’s in the open now…

Intrawebs — Mon, 23 Jun 2008 09:50:02 +0000

Well, I’ve never been one to share photos of myself and make online friends. The whole social networking thing just isnt me, untill now. I’m going to be posting more pics here soon for those that want to see what a sasquatch really looks like, or as my daughter says a "hairy gorilla". Well, theres no turning back now.

Enough for now and much more to come! I’ll be updating every last bit of this blog and my Body Space. So, if you are just starting out I would love to hear from ya or if you are all toned up and have some advice to give that will be welcomed just as much!