drachford’s BodyBlog

I’m down 5 1/2 lbs in the last two weeks…

Glad to see and feel the progress.  I’m sure I could be a bit more disciplined and keep this pace up till I hit my goal

Current: 243.0 lbs

Intermediate Goal: 221 lbs

Target Goal date: July 1 (6 weeks)

22 lbs to go…

Last couple of day, my weight has been creeping up… well, maybe even "leaping" up.

Last Wednesday, I was at 244.0, today, I’m at 247.0…

I’ve been lifting like an animal, eating clean, and sticking to tough cardio (HIIT this week.) - My BF % is DECREASING - so I’m thinking I’m adding muscle / perhaps some water weight.

We’ll see if the trend continues -  Anyone else experienced this?

I don’t consider "diet" a 4 letter word.  I think diet is "Fuel for my bodybuilding"
Today I weighed in @244.0 lbs (7 official days after I started),
That’s 4.8 lbs down.

Here’s my diet outline:
AM workout: about 45 min. weights, and either 45 min cardio (treadmill incline walking 15% incline, or 23 min HIIT on treadmill.
I sip Scivation extend aminos during the workout: 45 cal

4 caps Fish oil w/ multi vitamin. (35 cal, 4 G fat)

7:00 or 8:00 am - 16 oz Egg beaters (240 cal) with 100 cal /nonfat refried beans: Adds up to 340 cal, 50+ g Pro carbs: 19 gr , fat about 3 gr

11:00 Am, 2 scoops whey protein: 150 cal, 27 G Protein, 3 g carb, 2g fat

1:30: Lunch - Veggies(100 cal, 15g carb, 6 g pr), Tuna(175 cal, 37g pro, O carb 2 g fat, Brown rice: (150 cal, 35 g carb, 2 g fat, 6 g pro)

3:30-4 pm, 2 scoops whey protein: 150 cal, 27 G Protein, 3 g carb, 2g fat

6:30: Dinner - Veggies(100 cal, 15g carb, 6 g pr), Tuna(175 cal, 37g pro, O carb 2 g fat,

8:30 - 1 cup cottage cheese, (160 cal, 8g carb, 30 g pro)
Fishoil: 4 caps Fish oil . (35 cal, 4 G fat)

Macro profile: 1615 cal, 101 g carbs, 21 g fat, 226 g protein.
my math may be a little off, but it’s pretty close.

I figure I’m running about a 2000-2200 / day calorie deficit.

Other notes: I often switch between tuna, lean beef, and skinless chicken for the protein factor.  I have a good cheat meal / refeed.  I have a couple glasses of red wine 1 night / week.

Keeping it real:

Real disciplined.

due to a little poor planning with my shopping - my fridge is bare.  I ran out of eggbeaters, so it’s tuna, tuna, tuna today.

Breakfast: Tuna with veggies

Lunch: Tuna with veggies and rice

Dinner: Tuna with veggies again.

Variety may be the spice of life - but good nutrition is the base for bodybuilding.

There’s a lot of debate on the forums about "the best type of cardio" - steady state / medium intensity, or HIIT, or High Intensity Interval Training.

I can vouch for HIIT’s effectiveness, it burns a lot of calories in a short time.  It’s also mentally challenging because done right, you may have to reach deep in your gut to grind through the intervals.

Moderate Steady cardio works too… last week, I dropped 4 lbs on it.

So why did I change?

Variety - and to keep my body guessing.
I’ll let you know how it turns out over the next week.

While it’s important to set lofty goals - it’s also important to celebrate our small successes.

It’s likely we who are out of shape didn’t arrive in this state in a week, so it’s not realistic to expect that we’ll get super fit in a week.

Today I weighed in & took BF measurements for an official "1 week" on my 10 week program.  Down 4 lbs, and lost a % or so on the Bodyfat.  Progress.

And because I slacked off yesterday, seeing the progress has motivated me for today to keep on track.

I won’t beat myself up about skipping a workout - because progress is being made, and I celebrate my success over the past week.  I’ll reward myself with a sauna today!

Yesterday, (sunday) I drove down to the gym a bit late in the afternoon.  My stomach was upset, and I felt queasy.  I put on my ipod, grabbed my aminos and workout log and said to myself: "i should just take the day off - I feel like crap."

I was about to start the car up and head down to Hollywood video for a movie.  But I didn’t have my wallet.

I said: "This is crazy… you need the workout, you’ll feel better, you’re already here - so just do it."

I did go in and had a fair workout.  Not a record-setter, but a good solid workout.

Last night, I slept like a log, happy that I didn’t wimp out.

To be honest, I don’t know when the last time I worked hard enough during a leg workout to hurl.

Maybe it’s that I’m starting off in the AM (before eating).  Maybe it’s ’cause I forgot my BCAA amino drink too.

5 sets of squats, 5 sets of leg presses, 5 sets of extensions, 5 sets of lunges, 5 sets of Romainian DL, 5 sets of lying leg curls… When it came time for calves… yes, calves… I was tasting my stomach.  Ok, I didn’t really hurl… I wasn’t bent over shouting at my shoes, and I didn’t get surprised from the technicolor yawn.  It was more like a little spit-up.
And although it’s a little gross - I sort of felt proud that I had given so much in the workout.
After the weights, I hit the treadmill, for a planned 45 min @ 13.5% incline - 3.2 mph.  I revised my plan for 30 minutes… then at 20 minutes, asked: "What would a champ do…?"  -

A champ would go for the 45, and I did.

It’s amazing how quickly exercise starts to feel good for the body, mind and soul.

I also love the community here: All supportive, helpful and motivating.  Thanks to all of you!

I heard back from my friend that I sent the letter to.  Turns out she supports me.

That feels pretty good.

But tonight - I’m on my own.  I’m taking my measurements & "Before" pictures tomorrow.  And right now, after a good workout day, and eating clean, I’m starting to have the cravings.

I’m aiming for about a very aggressive weekly fat loss goal, so for a few days I’ll be crabby as my diet adjusts.  That and no alcohol & nicotine.  But I feel better already.  Besides the cravings.

Luckily, I have nothing really "crave worthy" in the house or the fridge.  Well - there is a jar of peanut butter, but no bread.

And my mouth is watering because I’m cooking up some chicken and brown rice for the rest of the week.  And it’s no carbs after 3:00 pm.  So I’m craving.

I earned a beer today (more like a six pack) - but that’s out for at least 10 weeks.

So for motivation, I’ll revisit my goals, and check out a few transformations for inspiration.

Till later!