NIraq2TransForm’s BodyBlog

Ok, I did interval rianing this morning for 30 minuts, burned a mealsey 570 cals!! hehehe

So, I went to the gym around 8pm, just to do abs: Decline sit ups with 15lb medcine ball, cable crunches, stability ball twist crunch, plank core position. My abs are FEELIN it BIG TIME!!!! ha ha ha…

Even tho I have a small beer get yet, the flattening of my tummy is makin me think I look good, blah ha ha…how funny, because I SURE wouldnt be shirtless as a beach, YET! I have 3-4 more months before that happens.

Ate really well today, VERY clean, LOTS of protein and reduced carbs throughout the day. GO ME! Godo workout day, I just feel energized in general.

Needless to say, often times I feel as if my progress is going at a snails pace. Nevertheless, when I feel my shoulders, reach around to my back, or rub my pecks, I feel more "firmness" and "tightness" than I did 10 weeks ago! More specifically, there is no questions that my glutes, quads and thighs look noticeably more tone. I think that because progress is slow, I look at where I was 1-2 weeks ago rather than 10 weeks and one year ago. I mean, 222 pounds to apprx 178-180 right now!! Even my evil nemesis noticed I have lost a lot fo weight and commented on it!! HAHA..that was A LOT of motivation for one day…

I just worked out.Downed 3/4 gatorade, followed by some glutamine, HMB, creatine and 40g of whey protein. Sheesh, sounds like a bodybuilder meal. With approx 11-12 weeks before I go back to the US for a vacation and to the beaches of Cali (and maybe a week stay in Costa Rica), I’m nervous that my spare tire will STILL exist. Its like I feel God has cursed me with this belly and genetically slapped it on me. I have NEVER had a 6 pack, or seen abs in my life, ever. Is this too lofty a goal?

I did not want to work out, but I did. Again, it was the all body PUSH super set workout, follwoed by 6 sets of shoudler exercises and 30 mins of cardio. Tomorrow morning, more HIIT training!! Ugh…need 8 hours of sleep in order to want to be up at 6am to do that…

I WILL DO THIS!!!!!!!

I just finished my workout, and I feel good, not greeeeat, but good.

I’m trying this new all body routine which is all compound movements, from start to finish and NO rest between exercises. I do 4-5 sets with 2 mins rest in between each set. Goes like this:

1) Deadlift

2) Roamnian Deadlift

3) Bent Over Row

4) Power Clean

5) Front Squat

6) Push Press

7) Back Squat

8) Good Mornings

Its all done with the same weight, which may not seem like much until the 3rd and 4th set. When all xercises are done one after the other, its a heck of a lot more difficult. So, I’m trusting he trainer and trying this for 3 weeks. In 4th week, I go back to whatever I was doing for one week.

I’m 10 days away from weighing myself. Last weigh in I was 183, this time I’d like to be 178 or less, cross my fingers!

Ok, its likely no one reads this, but nonetheless, it shall be my own online journal.

I admit it, Iam sick and tired of being sick and tired. I’m 36 this summer, and the best possible gift I cna give myself is being in BY far better shape than I ever have. My before pics (which I posted yesterday) were devestating to me. Just looking at those pics makes me wonder what I must have looked like 40 pounds ago with my shirt off! ugghh…. I deff dont want to be Ahnold, but who wouldnt mind looking like one of those mid 30 y/o guys on the front of Mens health?

For the last two weeks I managed to get up early and get in 3 steady state (45 mins) cardio sessions and 3 HIIT (High Intensity Interval Training, 30 mins).

I’m an impatient person, thus I like seeing results. I have vowed NOT to weight myself again until April 1st, and I’d like to be at 175 (a week ago I was 182). Therefore I have three more weeks to make it to 175. END GOAL: 160-164 by June 10th!

The pics and transformation on here are my motivation. THANKS to all those who aprticipate on here. Iam somewhat shy about posting comments. Who am I to give advice or say much of anyhting at this point? Ughhh…those pics REALLY kicked my ass!

Ok, today I feel devestated and motivated simaltaneously. I had a wonderful work, my bech press increased by 10 pounds since last week and ysterday my squats increased by ten pounds as well. The weight keeps increasing two months into the lifting!

Nevertheless, I had a friend take pics and I was just devestated when I saw them. I weigh approx 182 pounds and a little over a year ago I was 222. I cant imagine what a "Before" pic would have looked like a year ago!! ugghhh..how embaressing. On the other hand, it shows me how much work I really need to do.

My workout plan:

Sunday: (all exercises are 3 sets by 8-10 reps, 3rd set is to FAILURE) LEGS; Smith squats, leg x tensions, one legged lunges on bench, hamstring curl machine

Monday: CHEST/TRIs; Bench Press, Machine Flys, Incline Bench, Dips, Tri cable pull down w/rope

Thursday: BACK/SHOULDERS; Rows with machine, Pull Up machine assisted, Cable rows, Side raises, front raises, shoulders rows w/cable

Friday: BICEPS: Incline Curls, One arm curls on thigh, V bar cable curls

Cardio: steady state for 45 minutes on Friday, Sunday and Monday. HIIT (High Intensity Interval Training) on Saturday, Monday and Thursdays.

DIET: 1800-2100 calories per day and I weigh 182 pounds. I take a multi twice daily. Right now I drink a whey protein shake IMMEDIATELY after my weight workouts, with half bottle gatorade, glutamine and creatine.

I THINK I’m on my way.

Here is my dilema. I work in Iraq as a civilian contractor and I want to take a 20 day vacation in middle of June and want to look lean and have "somewhat’ of a flat tummy and abd showing!  Iam 7 weeks or so into my workout regimen. I have dilligently used a workout booklet to track ALL my exercises, reps, sets and weights. EVERYTHING is going up in numbers (meaning my lifts) by a lot, as expected since I started at close to 200 pounds at 5′7 1/2.

 I lift 3 times a week, two times a week its heavy and the other is an all body workout of high reps. In addition, I do 2-3 high intensity (HIIT) cardio for 30 minutes and 2-3 45 steady state ellipitical sessions/week.

 I just want to look lean and see some type of abs by middle of June!! Is it possible???? I supplement with creatine, EAS Muscle Armour (HMB and glutamine) and a multi vitiamin every day.

I eat approximately 2000-2300 calories a day, and easily have 180g of protein, PLUS my first 4 meals of day are ALWAYS every 3 hours, the last one may be 3-4 hours after the 4th meal.

So CAN I LOSE FAT AND GAIN MUSCLE???

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