fatdaddy67’s BodyBlog

It’s amazing how much water (and other things) a body can hold. After my cheat birthday weekend last week, I found my weight on Monday to be a depressing 243.8 pounds. But, as the week moved forward, I dropped weight consistently.

This morning I weighed in at 233.2. That’s a 10.6 pound loss in 5 days.

I have refocused my diet, bumping my calories down about 300 daily, and want to hit 200-210 pounds by year’s end.

Wow, back on my diet the last two days and my body is AGAIN flushing water like mad. I slept little last night, urinating and getting some good cardio in tromping back and forth to the porcelain altar.

I have altered my diet, bringing the calories down to 2,250 to 2,450 a day (workout day), in an attempt to get back on the fat loss track.

I’m off to watch Transformers. There’s more than meets the eye, don’tcha know?

Also, please check out Muscle and Brawn, and add it to your blog’s link list. Thanks!

Quinoa. I tried quinoa today for lunch, added into my salsa and chicken, and I loved it. It is lighter than rice, and has a great texture. Quinoa also has no strong taste of aftertaste. So, if you are looking for a healthy carb, I strongly recommend trying it.  I will also be substituting quinoa for my nightly noodles, bringing my calories down a hair from my revised diet plan.

My legs were only slightly sore this morning, but grew tighter as the hours went by. It is barely past 6 and I am beat. Tomorrow is chest day.

Today’s calories = 2,700

I am upping my daily caloric intake as well as upping my daily protein intake in an attempt to halt muscle loss while continuing to lose fat. Here is my updated diet plan, which is strictly followed during the week (on the weekend I eat about the same calories, though times and foods change, but still remain healthy):  <strong />

5:30 am

Clif’s Protein Bar, 270 calories, 20 grams of protein

Brown Rice Farina, or oatmeal w/honey, 190 calories, 4 grams of protein

9:20 am

4.8 scrambled eggs with diced onion and jalapeno, 396 calories, 34 grams of protein

Banana, 150 calories, 2 grams of protein

Noon

Cubed chicken in quinoa and salsa, with diced onion, black olive and jalapeno, 513 calories, 51 grams of protein

3:10 pm (pre-workout)

Banana, 150 calories, 2 grams of protein

Muscle Milk protein drink in water, 310 calories, 32 grams of protein

6 pm (post-workout)

Chicken in teriyaki noodles with diced onion, jalapeno and broccoli, 858 calories, 65 grams of protein

—————————————–  Totals  —————————————–  Daily Calories = 2,837

Daily protein = 210

Note: on non-workout days I drop the 3:10 pm banana, leaving my daily calories near 2,700.

Happy Friday the 13th! It’s my good luck day, or so I like to fool myself. I was born on Friday, October 13th. Yes, please insert comments about how you knew, and how scary I am…

An excellent workout today. I shocked myself with my back strength, and didn’t even begin to tap my potential. I kept going up in weight until I ran out of sets. But no worries, being my first heavy back workout in 10 years, I’m sure I got my money’s worth.  <strong />

Back, Workout A

Deadlifts - Speed (Dynamic Effect) - 6 sets of 185×3 reps, 275×1, 365×1

DB Rows - 50×12 reps, 70×12, 90×8

BB Bicep Curls - 65×10 reps, 65×10, 75×7

Good Mornings - 75×12 reps, 75×12, 75×12

I ran out of weight on deadlifts. I never expected to push near 400, and now have to purchase a couple of 45’s this weekend at Wal-Mart. My biceps were also stronger than expected, but they are my weakest and most fragile body part, and I really have to take care when I am repping. And…my DB Rows were awesome. I felt like I could have lugged 110’s for reps. I might start with 110 next week.

I upped my calories slightly, taking into consideration my new workout. Here is my diet:

5:45 am - Banana, Clif’s Protein Bar

9:20 am - Creamy Brown Rice Farina, 3.25 scrambled eggs w/jalapeno and chopped onion

Noon -  1.5 cubed chicken breasts in salsa, w/ chopped onion, jalapeno and black olive

3:15 pm - 2 scoops of Muscle Milk in water (yum!), banana

6:00 pm - Teriyaki noodles w/ 2 chicken breasts, chopped onion and broccoli

This will pretty much be my exact diet everyday that I workout. On non-diet days I will drop the 3 pm banana, as I will not need the extra boost of energy for a 4:15 pm workout.

Today’s calories = 3,000

I hope you had a great day. If not, have one tomorrow.

Well, my pants are officially falling down. I can no longer wear my jeans, and will be heading to Wal-Mart for a smaller size this weekend.

I finished my home gym setup tonight, and will be posting pictures tomorrow if I have time.  I had some minor soreness from yesterday’s workout, but nothing that prevented me from working. Tomorrow I will perform a back/biceps workout.

Lastly, I tweaked my diet a bit, adding a Muscle Milk protein shake at 3 pm. On workout days I will throw in a banana with that shake so I have some pre-workout fuel.

Today’s calories = 2,600

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

Not much to say today. My legs are sore from yesterday’s workout, which is a good thing. But…but, I am tired, and between my fatigue and sore legs, have decided not to run today. I worked overtime yesterday and mentally need some time to sit on my backside.

I am anxious for my weight lifting equipment to arrive. Hopefully it doesn’t take a month. When i start weightlifting, I plan on measuring my body-fat percentage once a week and tweaking my diet so that I lose little to no muscle while I lose fat. I might be losing fat at a slower rate, but I can deal with that.

One of the strategies I will be taking during this process is utilizing a zig zag approach. On my training days I will eat a bit more.  Tomorrow I will be performing my pushing workout. (push-ups and dips, et al)

Today’s calories = 2,300

I have been eating a Clif’s protein bar for breakfast lately, and this is bringing up my calories slightly over my original diet plan.