fatdaddy67’s BodyBlog

Day 50! Fifty days without a cheat day. Fifty days with little to no junk food. I have amazed myself. Never have I gone so long eating so well.

Here is my workout today:
Chest, Workout B

Bench Press - Maximal Effort - 135×3 reps, 145×3, 165×3, 185×3, 205xFAIL, 195×1

Incline BB Bench Press - 135×10 reps, 135×7, 135×5

Overhead DB Press - 50×5 reps, 45×6, 45×5

Close Grip bench Press - 135×6 reps, 115×8, 115×5

Today’s calories = 2,700

I had an unexpected walk today, which wasn’t a bad thing. I went to a local store called The Village Market to pick up some quinoa (pronounced keen-wa), and my car died. While I have AAA, I still had to walk to tell my wife and daughters about the problem. So, I had a nice post-leg day walk.

Speaking of leg day, SQUATS! Here is my workout from this morning:
Legs, Workout A

Squat - Speed (Dynamic Effect) - 5 sets of 185×3, 275×1

Lunges - 95×7 reps, 95×6

Hamstring Curls - 45×12 reps, 45×10

Leg Lifts - 12 reps, 10 and 7

I hate ab work, but am dedicated to fitting it in this time around. My legs are slightly sore right now, but hopefully I will be able to walk tomorrow.

Today’s calories = 2,900

I walked for 25 minutes before dinner today, pushing my daughter Kori up the "hill of doom" in a stroller. Well, I wasn’t in the stroller, she was…you get it, I hope. It was hot, but there was a nice cool breeze. The pain and discomfort in my left heel and ankle are gone, but I am still putting running on the back burner for a while.

Tomorrow is the big day as my home gym equipment arrives. Click here for a refresher (which includes pictures) on what I purchased. I don’t imagine I will get much assembled, but I plan on doing a little each night so that I can hit my first squat workout on Saturday or Sunday. Wish me well.

I gobbled a Clif’s protein bar before my walk tonight, adding a bit of calories to my nutrition plan for the day. But, still a good day. I hope your day went well.

Today’s calories = 2,550

Wow, is it hot today. I worked some overtime to help pay for my home gym equipment (that’s coming on Tuesday…I know, I know, I am repeating myself) and my car’s air conditioner died earlier this year. Needless to say, I lost about 10 pounds of sweat on the 50 minute drive home.

My hormones have been playing havoc on me the last 3 weeks. I feel more irritable many days, and don’t know if it’s the decreased caloric intake, hormonal changes due to weight loss, or the heat. I am really trying to focus on keeping my "bad days" under control, so I don’t pass them along to my wife and daughters.

Today is a leg day. I performed the following:

3 sets of Lunges, 25 pound dumbbells, 12, 12 and 12 reps

2 sets of Glute/Ham raises, 10 and 10 reps

For those of you who know nothing of a bodybuilder’s nutrition plan, they basically eat smaller meals every 2.5 to 3 hours or so, eating protein at every meal. I am hanging my weight loss plan around a bodybuilding diet, and when I start lifting heavy this week, will be on a full fledged bodybuilding eating and lifting plan. And for those of you who are bodybuilders and am wondering why I need to explain a bodybuilding diet, I am mirroring my blog here and here.  Here is my food intake today:

5:30 am - 1 banana and a Clif’s Protein Bar

9:00 am - 2 scoops of Muscle Milk Cookies and Cream in water, and a banana

Noon - 4 fresh tomatoes and a large serving of beef jerky

5:00 pm - Small serving of pasta, w/broccoli, onion, jalapeno peppers, and 1.5 chicken breasts

I will be eating 5 meals a day beginning this week, consuming something light before my workout.

Today’s calories = 2,500

Lunch was strange today. Instead of grabbing my chicken and salsa, I took my wife’s leftovers container of cheese pasta and hamburger. Frustrated, I ate a small portion of mostly meat. It was tasty, but I have been so tied to my healthy eating plan that any deviation is a slight disappointment.

I performed my "pulling" workout today, doing the following:

Sled Low Rows, 3 sets of 12 reps, 265 pounds

Dynamic (speed) DB Rows, 2 sets of 12 reps, 45 pounds

It’s not much, but it’s a start.  My home gym equipment will arrive officially on Tuesday, but will take some assembly time. I am looking to have my first hardcore weight training session in 10 years on  Saturday. I am excited!

Today’s calories = 2,500 (I had an extra Clif’s protein bar before my workout)

Some nagging injuries have sprung up in the last few days. About 4 days ago, my left heel started to feel a bit tender. Last night, my right ankle was throbbing, but it wasn’t painful enough for me to be overly concerned. Then today at work, I was stretching my back gently after lunch and my lower back stiffened.

Needless to say, I am going to take the running aspect of my exercise easier for a couple of weeks. My body is feeling a little too weak, and this might be contributing to my injuries. I am going to being up my calorie intake in the next few weeks, with the hopes that my body will maintain more of its strength as I attempt to lose fat.

I did pushing exercises today, as follows:

Push-ups, 3 sets, 12, 11 and 8 reps

Dips, 2 sets, 9 and 7 reps

I didn’t have time for anything else, as I had to rush out the door to see some fireworks. I avoided overeating at the 4th of July party, choosing protein foods over junk, chips and sweets.

Today’s calories = 2,600

Leg workout today. I performed lunged and squats as follows:

3 sets of lunges, 10, 8 and 6 reps per leg

2 sets of squats, 3 resistance bands, 12 and 10 reps

It doesn’t take much to fry my legs, and they are officially toast.

I cleaned out the “dungeon” (basement) today in preparation for my home gym. The space will work perfectly, and I will add pictures as I assemble and arrange my equipment.

Today’s chow:

2 bananas - 300 calories

2 Clif’s protein bar - 270 calories

3 tomatoes - 150 calories

Small package of spicy hot beef jerky - 140 calories

Rice, ground hamburger, onions, broccoli and jalapenos - 1,200 calories

A handful of dark chocolate covered almonds -80 calories

Today’s calories = 2,400For older posts visit:  Fat Daddy’s blog.