Peter’s Body Blog

Wrapping Up Week Two

Lost four pounds so far, four more to go.  I think the next two weeks might start to get a little harder.

Woke up monday at 5:45 to go to the gym and realized I was just too sick to work out.  My cold was so bad, I didn’t go to work Monday or Tuesday.  Doesn’t take a rocket scientist to recognize the signs of over training, but blockhead that I am, I’m not going to give up.  I will lose 8 lbs - of fat - by Dec 31. After binge drinking Sat, did an hour of cardio on Sunday - which is probably what put me over the edge.  Took off Monday sick. Tuesday afternoon picked up my routine of 500 calories per day cardio and my 5 x 5 weight lifting routine modified to fit 25 minutes.  Saturday - today - I meant to do my last workout routine for the week chest & cardio, but last night I fell ill again!  Chills coughing, blah, blah.  Still haven’t learned, I’m going for my goal

Did my weigh in today - only one pound for the week, but still on track for the month.  Need to lose two pounds by the end of next week.  That will be the real test.  The mid 180’s really seem to be my resistence point.  

The one mistake I won’t repeat is drinking too much this weekend.  Today’s my cheat day on diet so I can have alcohol if I want but it won’t be more than one or two for the day, not seven like last saturday

All in all encouraged by the mirror, encouraged by hitting the mid point and being on target.  

This Week’s Summary

Starting Weight:  190 lbs
Ending Weight:  189 lbs

Looking to lose 8 lbs in 4 weeks!

Just completed week one of a four-week cut.  Since this summer, I’ve gotten back up to 193 lbs – and a lot of it was not muscle!  My new goal is to lose 8 lbs of body fat in 4 weeks. So I’ve worked out the plan below.

• Burn 500 calories per day doing cardio.  500 Monday thru Friday, Saturday off, 1,000 Sunday.
• Cut 500 calories per day through diet.  Based on weight & activity level, my maintenance calories is 2,400.  Diet below has 1,900 calories, or 500 fewer than maintenance.


• Breakfast:  Protein shake with scoop of oatmeal
• Morning Snack:  1 apple, 1 oz. almonds
• Lunch:  1 can of tuna, slice of Ezekiel bread
• Early Afternoon Snack:  Cottage cheese with tomato.  Surprisingly tasty… reminds me of pizza!
• Late Afternoon Snack:  1 hardboiled egg, 1 stalk celery, 1 carrot
• Dinner:  7 oz grilled fish or chicken with steamed veg, usually broccoli
• Between cardio & diet that’s 7,000 calories a week or 2 lbs.
• Continue 20 minutes lifting 5 times per week to maintain muscle while I lose fat. For that I’ve resurrected my Optimum Anabolics 5 x 5 routine that I dropped off on in August with one superset cut out per day so I can keep the entire workout to under 60 minutes a day.

And I just completed Week One!!!  Woo Hoo!!!  Three more to go…

Here are the numbers

Starting Weight:  193 lbs
Ending Weight:  190 lbs

Same White Door. . . Same Black Speedo

And now for the photo finish.  On the left where I left off …in August!  On the right… One week into a four my week cut.  Besides my new camera not appearing to be as good in low light,  the chest & arms look like they’ve lost a little and the middle looks a little flabbier.  But all in all doesn’t look too different 3 months of not doing anything.  Either I’ve managed to keep my gains… or I never really gained that much to begin with.  Oh well, in the end I’d rather be thin and have less muscle mass, then heavy with more muscle mass.

8/11/07 187 lbs, 19.5% bf

12/08/07 190lbs, 21.5% bf

Now on to Week Two

Yesterday was my cheat day.  And cheat I did.  Oh, boy too much holiday season partying. I was dragging today, but I did manage to get in my 1 hour of treadmill this morning 990 calories.  I’m ready to DROP.  Tonight it’s light dinner & early to bed.

Next week, same diet, same cardio & week 2 of Optimum Anabolics program, again with one fewer superset.  I may change cardio machines the following week.

Oh, and I’m also determined to get my back bigger. but I hate chin ups.  They’re so….compound.  Here’s the approach on that one.  One a day.  Today I started with one chin up.  Tomorrow it will be two.  By end of the week I’ll be up to seven.  Then I’ll see if I can get up to 21 a day by the end of three weeks.