novanupe494’s BodyBlog

Sick all week, so couldn’t lift as heavy as i wanted to.  I was supposed to go heavy this week.  Had the flu monday and didn’t recover until Friday.  At least just in time for my birthday party on Saturday.  Made it hard to lift, but i did get it in this weekend.  Couldn’t do cardio until today though.  And even then the power went out in the gym i was at and only got a half a game in (15 minutes basketball).  I’ll hit it hard this week though to make up.
Down to 198.6# as of Saturday and ate well all weekend.  I’ll measure again in teh morning.  Plan is to get down to about 190-95 this week (if i get lower so be it).  I’ll then set some different types of goals to push myself in other ways.

I am down to 202 on the scale and have met my bodfat goal.  My diet is pretty consistent at home and on the road.  I haven’t blogged in a while, but i am still logging workouts.

Last week i was stuck in Orlando during the east coast ice storms and had to stay in an airport hotel to pass the time.  Really screwed up my workout schedule, but i kept discipline and did them.  I have been on a two-day on, two-day off cycle since then.

My next challenge is to lose the last 10 # and still stay under 12% bodyfat.  I don’t eat bread or carbs other than whats already in a meat or my favorite, no sugar added creamy peanut butter.  Probably need to adjust my calorie intake a bit to get there since i am still eating at the levels when i was heavier.

To meet my Svelte by Spring goal, I need to lose 10 more #.  They say the last few are the hardest, so we’ll see.

Guess the weight loss and strength training has paid off in another way.  I was playing ball for cardio today at the gym and was pumped with adrenaline.  I went hard to the lane for a layup and then pushed off.  I noticed i was up higher than normal and actually did a one hand dunk (barely), but I was pumped.  Kept it to myself, but it felt good.  I haven’t been able to get up that high since my late twenties.

Ok,  Week 9 of the same routine and I am swtiching.  I
found a partial of an old workout I really like.  What is missing is the cardio and ab routine.  I will be doing the following:

Mon: Chest/Triceps/Abs

Tue: Back/Biceps/Forearms

Wed: Abs

Thu: Quads/Hamstrings/Calves

Fri: Shoulders/Traps/Abs

If you read this and have some ab routines (need 6 exercises for Wed), please advise.  I am all set for the Mon/Fri sets.  I am doing two Ab exercises on both of those days.  I will be cycling resistance and rest periods.

Starts Monday, so i am getting a full rest tommorow.  Only 14# and 4% bodyfat to go and 2 months left to meet my goal!

Didn’t have time to switch my workout since i am on travel.  so i stuck to my original routine for the day.  It felt weird not having the privacy of my own home to lift. I don’t like the distractions.

The worst thing is that this LA Fitness didn’t have any protein drinks, recovery.  I had to walk around until I found a whole foods and had the nastiest protein shake I ever tasted.  I also got a salad and some chicken.  Thank goodness, because that was pretty good.

I switched diets on a suggestion and initially my weight spiked up a bit, but has now started to go back down.  I was on travel to Orlando this week and was able to keep disciplined.  It involved eating alot of beef jerky and late night calls to the local pizza shop for double meat grilled chicken salads and laying off the amount of desserts/drinks in my face.

It was good to have my colleagues begin to notice my change in physique and ask me my secrets.

I will not alter my routine until 1/28.  I will then go on a routine which will probably take me into the Spring, so it will be critical to me acheiving my ultimate goal of losing 40 # by Spring.

I actually gained weight in the last two day, but it was good weight.  MY bodyfat % went down slightly, so i actually only gained muscle.  I recently switched nutrition, so i guess that is the side effect.  I expect that once my body gets used to it, i will start losing the fat again since my fat intake has been low,  no more than 52g a day.  I have also restricted the amount of saturated fat in particular.

New diet is rich in fiber and even more protein than i was taking in.  We’ss see how the diet is going in a week.  Don’t want to change too many variables at once or i won’t see what the true things are that are helping or hurting.

On the advise of a member of this site, i read an article today on what my nutrition levels should be for maximum weight loss.  Since my rate of change has slowed, i am open for change.  I know the hardest thing is to get down those last few pounuds and i am sure the diet is the major key to bodyfat%

I am halfway to my goal, so this is the right time to try something.  I have been hitting excel to calculate based on my current workouts.  As a former engineer, i can appreciate the amount of math needed to get me right.  I am going to up my carb intake and reduce my fat intake.  I also need to up my protein intake.  the approach is carb cycling, so we’ll see what happens.

Not one to wait, i’ll start tommorow since that is not a lifting day but pure carb.

Had a party for my frat founder’s day and had a little bit to drink.  I found myself researching before i left to see what i could drink and not affect my diet too much.  I usually drink 2 Corona’s when i go out, but decided because of carb content to get Gin and Tonic.  Two drinks and water for the night and nobody even noticed.  I think that’s my new drink now.

I’ll put in about an hour of cardio today at some point.  I think it is starting to help since my bodyfat has been decreasing more quickly.   I’ll post an update picture in a couple of days.  Hopefully the changes will be more apparent.

I noticed that the bodyfat analyzer i have been using still had my original weight set and that was the reason i didn’t see improvement in bodyfat %.  I redid with the right settings and i am now through my first goal, <20% bodyfat.  This was good, because my diet changed and i wasn’t sure if it was working.

Like i said, good error.  I am doing an hour of cardio tonight.  First day back and no lunch time.