Eric’s BodyBlog

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

I’ve been working on body building for about a year now.  Interestingly enough, I don’t look much different.  A little bit less fat.  A little more muscle tone.   But overall not much of a difference.  I am beginning to wonder if it will be possible for me.  i know I work out enough (3-5 times a week with some cardio).  My diet does NEED to improve.  However, I am conscious of what I eat (i.e. no soda, limited fast foods, take protein shakes 1-3 times a day, etc.).  Well, it just dawned on me… I stated above that I have seen some but little results.  My diet is not bad, but not great and my workouts are in the same boat.  Based on those facts, I should be just where I am - mediocre results.  

The question I need to ask myself is, can I step it up on a consistent basis?  I know I could hit it hard for 1-2 months and loose 10 pounds.  Maybe I do just that, focus on short term wins to get me motivated.  I wish I had a work out buddy or someone to engage in a weight loss competition / wager.  I am naturally competitive.  

If you are in a similar situation and have had success in your body building endeavors, please leave comments and suggestions.  I just had my 36th birthday and know metabolism is starting to go against me.  

Eric

Well it is January 22nd and I just got done working out.  Did more of a Body For Life workout.  I worked out my upper body using medium weights with 30-60 seconds rest between sets.  After my workout I did 20 minutes of cardio on the treadmill.

I am elated to finally realize my happy point.  It probably is not in line with a majority of people on this site, but is one I can stick to.  I realize that I have no desire to drop to 10% bodyfat or put my body under the extreme conditions to prepare for a bodybuilding competition.  However, I TRULY respect those who have the commitment to complete that goal.

I am finding that I am happy focusing on a slow road to fitness.  I like eating clean 75% of the time.  I enjoy lifting weights that challenge me, but don’t make me soar the next day.  I want to be fit enough to run a 10K whenever I choose.  I don’t want to be hard on myself or feel guilty when I have a weeks lapse.  Unfortunately, I do realize my decisions come with a price.  I won’t have that chiseled body or six pack (maybe a faint four pack), but will have a nice shape.  I still want to loose 15 pounds and keep it off.  Ironically, I think I have a better chance of obtaining it with my positive can do attitude.

Who knows, once I achieve my goals, my attitude may change.  But for now I am cool with this…

Happy Lifting,

Eric

The purpose of this blog is to keep track of my goals and results.  I am doing this to avoid the trap of frequently changing my goals and not really achieving any of them.  

12/1/07 - "To loose 5 lbs in December and keep it off"
Results: Lost about 3 lbs.  Will see if it stays off

12/25/07 - "Take it up a notch in 08′ starting with more definition and tone by spring."

I’ve been on this journey for 4 months and beginning to understand that to see real results, you need to be dedicated and have a structured program.  I just read someone’s blog and he was saying that he strength trains 4-5 times a week, does cardio 4-5 times a week, counts his calories, but in the past month gained x lbs of fat and lost x lbs of muscle.  He, like myself is wondering, what am I doing wrong.  I may not be to the point where I am wondering what I am doing wrong, but more so am under the realization that if I want to see dramatic results, I need to take this thing up a notch.  

My 2 month progress shots show the greatest fat loss.  That was when I was training for my 10K.  One month later, I can see fat gains.  I still do cardio, but not to the extent I was while training for the 10K.  During that timeframe (Oct / Nov) I was doing sprints, long fun runs, HIIT, medium paced short runs to prepare and it showed.  Now I am back into the more comfortable cardio (20-30 minutes of HIIT - usually on a treadmill or elliptical).  And it shows.  I have an endomorph (?sp) frame, where I gain muscle easily, but have a difficult time keeping fat off.

On a positive note, I do notice a slow increase in muscle, especially around my shoulders.  I have been targeting my shoulders and back by working them separately.  My legs have never really been a problem for me, except for my calves.  However, they are so far down on the list of things I need to improve that I will focus on them in the summer.    

In conclusion, my message to all of the average guys / gals (myself included) who have started this journey is, if you want to see real results you have to get out of your comfort zone and push your body past its limits.  Additionally, I have come to the conclusion that nutrition is 75% of the battle.  If you don’t get that down, you can workout 4-5 times week, do cardio, etc. and will not see dramatic results.  

I personally am going to go for it in 2008.  I have worked out most of my life, but never took it seriously.  I was like 90% of the people you typically see at the gym - working out year after year with little body changes.  In 2008, I am going to attack the following (in order of importance):

1. Diet
2. Cardio
3. Muscle Development

I will let it all unfold on BB.com to determine whether my theory is correct.

Happy Holidays,

ER

Now that I am back into the routine, I find lifting weights very satisfying.  I enjoy lifting and actually have not had the knee ligament soreness when doing squats like I did before.  Interestingly, I am now beginning to enjoy doing my HIIT after a workout session.  It is definitely easier. I am going to keep running into my training plan, but reduce it down to 3-4 mile runs. Running definitely helps me shed fat.  I have been lifting for years, but never really loose fat until I start running - and more than just the 20 minute easy runs or walking on the treadmill.   Additionally, fat loss supplements don’t seem to help me.  Maybe I haven’t eliminated all of the necessary variables (i.e. I might eat more when I am on the supplements) and that is why.

Sometimes I wonder if we all are getting sucked into the supplement craze.  I have fluctuated from spending $30 - $120 per month from supplements and haven’t noticed a significant change in results from spending $30 or $120.   I would agree that protein (OF COURSE) and creatine make a huge difference, but haven’t experienced huge differences with others.   Now Full Blown Extreme does give me a tremendous kick in the @ss, before workouts.  However, I didn’t see results in my body.

I think I am going to stick with the cheap man’s guide to fitness by continuing to ingest protein, creatine, and multivitamins.   However, when I want to shed, start running.   When I want to gain muscle eat more and lift heavier.   And stop wasting all this money on supplements.  For example, I’ve just spent $40 bucks on Lipo 6X thinking, ‘man I’m really going to shed some fat this month’.  When in the past it has not made a big difference.

If you have had great success with supplements, please reply.   I would like to know if I am doing something wrong.  

Happy Lifting

I am proud to say that I finished my 10K under 1 hour and it was an enjoyable event.  Interesting enough,  the day before the race I went to pick up my packet and the lady said, "You must be Eric".  She had googled Race to Cure Lymphoma and my bodyspace site came up as a link.  Probably because I had it in my header.

The race started early Saturday morning (8am).  It wasn’t a huge race (probably about 400 or so runners) and the course was flat.  However, once I got started having all of those people in the race helped push me to run faster than I had ever did when training.  I had prepared to run 10 minute mile average (which is SLOW), but actually ran a low 9 minute mile average.  The whole race metaphor reminds me of this site.  Because this community is here helps to push me to achieve goals, when by myself, I’d say - I’m in good enough shape.  Plus I am ultra competitive.

Needless to say, I have a little trace of the runners bug now.  In high school, years ago, I ran cross country and was a track sprinter.  I wanted to play football, but I had an overprotective mother.  And actually yesterday when I was at the gym - the first time after my race - I did a light leg workout and ran a 5K on the treadmill for cardio.

Right now I must focus.  Set my goal and put together a plan to achieve over the next 3 months.  I am leaning towards leaning up and loosing some more fat.  I just bought Lipo 6X yesterday and plan to start taking.

I am beginning to ramble so will stop this blog now.

Happy Lifting (and running ,

Eric

Last Monday I jogged 6.2 miles and felt good.  Yesterday I jogged 6.2 miles and it kicked my @ss.  I am still sore.  I think it is from lifting legs on Friday.  I will only do a light light leg workout this week and no leg workout next week - the week of the race.

To get ready for the race, I plan to run 6-7 miles Thursday, Sunday, and 1 day the following week. Two days before the race, I will rest.  I feel good about this race and see how some get addicted to running. Although it doesn’t even come close to body building.  I can’t wait to check off 10K on my list of ‘Things I Want to Complete’ and get back to lifting.