Eric’s BodyBlog

Just got the month 2 - so resetting back to week 5 of 12.
Monday: Chest, Tri, Cardio (45 min)
Diet: 270g prot
Tue: legs
diet:

Monday: Chest, Tri, 45 min cardio on treadmill
Diet: 3000 cal 261g prot
Tuesday: Shoulders
Diet: ~3000 cal 240g prot
Wednesday: 45 min cardio (AM), Back, Bi
Diet:~3000 cal 240g prot
Thursday: Legs
Friday: Cardio - 4 mile jog
Saturday: Cardio - 4 mile jog
Sunday: REST & I need it.  I’m fatigued.

Monday - 4.83 mile jog in AM; Chest, Tri - PM
Diet: 2900 cals, 262g prot
Tuesday - Legs
Diet: 2600 cals, 235g prot
Wednesday - 11 mile bike ride @ 50 mins
Diet: 2600 cals, 210g prot
Thursday - Shoulders, 45 min cardio on treadmill
Diet: 2630 cals, 245g prot
Friday - rest
Diet: Cheat day - ~200g prot
Saturday - Back, bi
Diet: OK
Sunday - Cardio - bike for 57 minutes
Diet: Not so good - went out to dinner.  175ish g protein.

Bad week.  Had to travel to Houston for work and it threw EVERYTHING off.  Gym cost $10 a visit so I didn’t go and I worked long hours and didn’t have the energy.
Monday - 4 mile jog
Tue - Fri - Nada
Sat - 2 mile walk
Sun - 4.1 mile jog

Sunday - Father’s Day
Diet: Bad
Workout: Rest

Saturday
Diet: OK
Workout: 42 min cardio for 3.8 miles jog

Friday - 6/13
Diet: OK
Workout: Back, Bi

Thursday - 6/12
Diet totals: good day
Workout: Shoulders, abs, calves
Comment: Today I was about to just give up the whole M&F challenge and just accept mediocracy.  The eating part has been VERY VERY difficult for me.  I have been doing well, but it has been hard with all of the planning that it requires just to eat.  Well four things happened that’s given me motivation to keep moving forward:
1. at the gym today i looked at my workout log and noticed that I have gotten stronger from week one on almost every exercise
2. i can start to see muscles develop that were not as noticeable before - especially when i have that pump from lifting
3. i got a comment from a good friend on BB.com who told me to keep my goal of making it as a finalist in the competition and getting my before and after picture in the magazine
4. at the YMCA (my new gym), a few kids walked by and said ‘big muscles’.  i know i don’t compare to most of you muscleoids on BB.com, but at that moment, i felt like i must be doing something right.

So to end the story - I went ahead and bought some cassein protein (for my pre-bedtime protein intake).  I can’t stand cottage cheese!!!  

Wednesday - 6/11
Diet totals: 2535 cal 176 prot 277 carbs 41 fat
Workout: 45 min mod cardio - 4.05 mile jog - I just bought a new pair of running shoes (’good’ ones this time) and I got a dang blister on the arch in my left foot.  

Tuesday - 6/10
Diet totals: 2801 cal 248 prot 246 carb 60 fat
Workout: legs  

Monday - 6/9
Diet totals: 2744 cal 288 prot 215 carb 51 fat
Workout: chest, tri 

Monday - 6/2
Diet totals: 3066 calories 278 protein 338 carbs 71 fat
Workout: 7am - 30 minute jog, noon - chest, tri

Tuesday - 6/3
Diet totals: 3711 calories 293 protein 400 carbs 95 fat - the creatin mix put me 300 cals over my 3400 target. also need to get the fat down.
Workout: 5pm - legs [i can barely walk - . Tomorrow will be my light cardio day ]

Wednesday - 6/4
Diet totals: 2688 calories 263 protein 252 carbs 47 fat
Workout: 32 mins cardio @ 9:45 min/mile

Thursday - 6/5
Diet totals: 2635 calories 261 protein 231 carbs 57 fat - argghh, it is hard to eat enough calories especially when you are eating clean.
Workout: shoulders, abs, calves - noon

Friday - 6/6
Diet totals: 3219 calories 278 protein 366 carbs 33 fat - A GOOD DAY
Workout: back, bi, 30 min cardio @9:50 min/mile

Saturday - 6/7
Diet totals: 2645 cal 206 protein 259 carbs 90 fat - this was my cheat day. I ate well all day, but dinner was my cheat meal of the week. I made fried catfish, cabbage, cornbread, and french fries - only had a few of those.
Workout: rest

Sunday - 6/8
Diet totals: 2615 calories 228 protein 248 carbs 83 fat:(
Workout (plan): Bike 11 miles

Last week I don’t remember my workout in detail.  I had a decent workout week, but had bad eating days on Friday and Saturday.  That week is gone.

Plan for this week is as follows:

Mon - Chest, Shoulder, Tri + 15 min cardio
Tue - Back, Bi [work out late at night after eating out and 1 drink.  not a 10 workout, but got it anyhow]
Wed - 30 min cardio (medium intensity treadmill)
Thur - Legs
Fri - Back, Bi
Sat - rest
Sun - rest

ER

This week was another great week.  Yesterday, I weighed myself and I have lost a pound and that was a mid-day weighing, where I am usually 1-3 pounds heavier than in the AM.  I know it is the cardio that is starting to pay off.  I can feel it in my clothes. 

For me, I must say that cardio (in combination with weight training) is the only thing that pulls off the fat.  I know if I changed my diet, I could achieve better fat melting results with just weight training and some cardio.  But the sad fact is I like food too much.  Eating 100% clean takes a lot of will power. 

My workout week:

Mon - Legs + 30 min cardio
Tue - Chest, Shoulders, Tri + 30 min cardio
Wed - Back, Shoulders + 30 min cardio
Thur - 60 min cardio, Abs
Fri - Chest, Shoulders, Tri + 60 min cardio
Sat - 38 min cardio - easy

Have a great weekend,

Eric

This week I had a good workout out week.  Actually an excellent one.  I am doing an adapted version of M&F’s fat burn program.  

Wt + Cardio
Wt + Cardio
Long Cardio, abs, calves
Wt + Cardio
Wt + Cardio
Long Cardio, abs, calves
Rest

From the outside i can’t tell a huge difference, but internally I feel much better.  My endurance is up.  Can now run a 27 minute 5K on the treadmill fairly easily.  I am able to run 5 miles at a slow pace as well with a lot left in me.  
My eating is getting better as well.  I usually only have 1 bad eating event a day - and not every day.  For example, I made a Lemon Pound Cake loaf yesterday and ate 2 slices.  It was sooo good, but while eating it I am saying to myself, you shouldn’t eat this.  But I enjoyed it anyhow .  

I have level set my goal, and that is to focus on an in shape physique.  At this point a 4 pack would be a win.  My goal is to loose weight, get in great physical condition, while maintaining general muscle.   Being an endomorph, I don’t have problems putting on muscle.  

We shall see.  

Eric

8 Week Goal - Weight Loss

General Supps: Multi vitamain, Lipo 6X (1 tab twice daily for energy boost), Oil tablet (has fish oil, CLA, and a few others)

Monday (actual) -
8am Workout - Chest, Shoulders, Tri, 30 min cardio (med intensity)
Eating Rating: 6.5 / 10
- 6am prot shake, nutrigrain
- 9am prot shake
- 11am bowl cereal
- 1pm chicken / potato
- 4pm 2 cups coffee
- 5pm bowl cereal
- 7:30pm bbq chicken breast, bake beans, mixed vege
- 10pm prot shake

Tuesday (actual)
8am workout - 5K 29min, 30 min eliptical, 4 sets calves, 4 sets abs
Eating rating: Can we say ‘BAD’ boys and girls
- 6:30am bowl cereal, prot shake
- 10am egg sandwhich (bread company)
- 12pm 1 chick breast, mix vegie, bake beans
- Remainder of day: 1 bowl cereal, prot shake
- Dinner 2 BBQ hot dogs, milk, whole grapefruit
- Late night snack: pasta w/ 1/2 chicken breast, popcorn

Wednesday (actual)
8am workout - Legs, PM - lawn work
Eating rating: 7/10
-6:30am bowl cereal, prot shake
-10:20am 3 eggs, bowl oatmeal
-2pm 1 chick breasta, pasta w/cheese & olives
-dinner: baked chicken, vegies
-late night: prot shake

Thursday (actual) -
8am workout - Back, Bi, 30 min cardio (3.4 miles)
Eating rating: 7/10

Friday (actual) -
9am workout - Long Easy Cardio (1 hour), Abs, Calves
Eating rating: 4/10 - Had 2 pieces of apple pie for dinner.  Otherwise was a good eating day.

Saturday (actual) -
10am 5 mile fun run
Eating rating: 6/10 - Had 5 meals.  Not all clean, but not bad.

Sunday (actual) - rest
Eating rating: TBD