selling 1 spare tire

[b33fc4ke]

Okay May 2 is my official starting day of losing the winter fat. I have some pics that I will post when I get home....yes I am bored at work.

[b33fc4ke]

I will post my intial diet............any critiques are welcome.

[WillKuenzel]

Here's some :spam: for a new journal and such a cool journal title.


What kind of training split do you use?

[b33fc4ke]

Well as of right now my shoulder is injured so chest and shoulders are out.
mon: legs + core
tues: cardio
weds: back
thurs: cardio +core
fri: arms +cardio
sat: cardio
sun: off

this will be re-evaluated when my shoulder gets better and when i get into the summer lull

[GhettoSmurf]

good luck with the journal and with the weight loss/gut loss!

[b33fc4ke]

Thanks, I'll be posting my workouts and such after they are done

[Skillz]

i gotta agree with HY, tight journal name!

good luck with the new journal and the fat loss

Skillz

[b33fc4ke]

Thanks for the support everyone. I tried posting the pics yesterday but it told me they are to large...........so iam gonna try and crop them and get them up tonight or tomorrow as well as my meals for today and my workout. I am gonna take the next week or so to get the body back in the groove of working out, i took 2 weeks off because of the shoulder and of finals.

[b33fc4ke]

okay heres my food for the day:

meal 1: 1cup oatmeal w/ handful of raisins, 1cup soy with protein

meal 2: 1 cucumber, 1 can tuna with tbsp mayo

meal 3: 1 can V8(didn't feel like cutting more veggies), 1 can tuna with tbsp of mayo

meal 4: protein shake

meal 5: thai chicken lettuce wrap

h20: 2.5L

[b33fc4ke]

and for my work out i did bi's and tris my shloulder hurt a little while doing curls so I just took it easy on the bis

d-bell curls: 2x10 @ 22.5 and 1x10 @25 1x10 @27.5
hammer curls: 4x10 @ 25
tricep thrashers: x12, x15, x11, x12(including 1 spot)

walked on treadmill for 15mins to ease the body back into it again.

[GhettoSmurf]

Originally posted by b33fc4ke


walked on treadmill for 15mins to ease the body back into it again.

yeah, that sounds like a good idea, especially if you are just starting to workout again. better to start slow and work your way up IMO :)

[b33fc4ke]

yup and thats the part I hate really, I just wanna be at where I left off but I guess that would make things to easy

[mixta]

:spam:

good luck with your goals b33fc4ke :D

[b33fc4ke]

okay here is the meals for today pretty similar to the previous day. As a note I am using saturdays as my day for a cheat meal but this being my second day I just had a frappacino from starbucks.

meal 1: 2 pieces of rye bread with tbsp of peanut butter/each

meal 2: 1 cucumber and a bun with ground beef and sourkraut and flecks of bacon

meal 3: can of V8(slept in) and another bun as above

Had some espresso before going to the gym

meal 4: protein shake

[b33fc4ke]

now for my work out it was a plain cardio day but I did do some work on the shoulder. I did some extreme light shoulder press and it felt okay, did some rotator cuff exercises no pain, and i tried some bench and felt mild pain so I am guessing I am at least a couple more weeks from being able to add some semi serious weight to my bench. For cardio I rode the bike for 15mins at a higher tempo than previous cardio session. Starting next week will push it alot harder. Also as another footnote I finally did some cooking of rice so my meals will be better.

[b33fc4ke]

here are some of those pics i promised.

[b33fc4ke]

and another

[b33fc4ke]

i took a bunch so you get an idea of what i am working with

[b33fc4ke]

its really to bad you couldn't do multiple attachments.....or maybe you can and I should be called m34thead instead

[b33fc4ke]

couple more

[b33fc4ke]

k i am almost done showing you my half naked rear

[b33fc4ke]

2 more

[b33fc4ke]

and last one yeah and I don't have a clue how to pose so please accept the improve i am doing

[GhettoSmurf]

you actually dont look half bad IMO. i think once you cut a bit of the fat, you will look seriously ripped!

please keep me updates with the progress!

[b33fc4ke]

Thanks ghettosmurf, i know i have the muscle its just the winter padding.

k got a weird question what is IMO mean

[b33fc4ke]

k diet for day 3

meal 1: coffee and a muffin

meal 2: approx 1.5 cup of rice, 1 can of tuna, .5 cup salsa and 1 cucumber

meal 3: same as above but with 2 cups steamed spinnach instead of cucumber

meal 4: protein shake(I played some hockey tonight)

[b33fc4ke]

okay so heres my food fer the day:

meal 1: 1 cup oatmeal w/ handful of raisins with protein shake

meal 2: same as meal 2 prev day

meal 3: same as above but with celery

meal 4: protein shake and some almonds and walnuts

water: 3L

[b33fc4ke]

so i know i said i was gonna take it easy the first couple work outs but that isn't like me, if it don't hurt after it don't count. So I did a somewhat rushed leg day.

box squats:
135x6, 185x10, 225x10, 245x7, 265x6
SLDL:
135x10, 185x10, 195x9
hack squats:
90x10, 180x12, 230x6

[GhettoSmurf]

Originally posted by b33fc4ke

meal 4: protein shake and some almonds and walnuts


was this shake post-workout? if it was, you might want to forget the nuts,becuase they will just slow the absorbtion of the whey. if not, leave them in. ;)

[bradley]

Originally posted by b33fc4ke
k diet for day 3

meal 1: coffee and a muffin

meal 2: approx 1.5 cup of rice, 1 can of tuna, .5 cup salsa and 1 cucumber

meal 3: same as above but with 2 cups steamed spinnach instead of cucumber

meal 4: protein shake(I played some hockey tonight)

Looks like you need to eat more cals IMO (in my opinion:)) and also get some more protein and healthy fats in your diet. Might try entering your diet into a site like www.fitday.com to help you track your diet.

Stick with the 1g of protein per lb. of bw and spread this total out over 5-6 meals per day.

As far as healthy fats you could try and get some fish oil, flax oil, nuts, natural peanut butter, olive oil, etc. into your diet.

I would also throw some type of high GI carb (dextrose) in with your protein shake that you are having postworkout. This will refill muscle glycogen that is depleted during training.

Nice leg workout by the way, and good luck with the journal.
:spam:

[xraygirl]

Nooo Beef, the terminolgy here is that you've reach the end of a bulking cycle and have now started your cutting cycle. ;)

[b33fc4ke]

Ghetto smurf that shake was post work out but i was still hungry and I had them leftover so i just munched on them.

[b33fc4ke]

Thanks xraygirl.............so i guess i should say I amd one bulking up my mid-section and am now cutting...........hows that? ;)

[b33fc4ke]

thanks bradley thats a real useful site, the only thing I don't like is that every site I check out says I am severly overweight or close to it when I am just big, like last time I measured i only had 16% bf and that was last summer so I mean unless that is overweight i dunno.

[b33fc4ke]

okay so I did 30mins of cardio this morning at a moderate pace.

Food

meal 1: 1cup oatmeal w/ handful of raisins and protein shake

meal 2: same as yesterday

meal 3: same but with a big salad, no dressing

meal 4: .5 cup roasted pumpkin seeds and .5 cup walnuts

meal 5: the guy at Mcdicks messed up i was buying for my friends(they did a favor for me) and he gave us an extra milk shake so I had a small strawberry milkshake

[xraygirl]

Ah...mucho better.

[bradley]

Originally posted by b33fc4ke
thanks bradley thats a real useful site, the only thing I don't like is that every site I check out says I am severly overweight or close to it when I am just big, like last time I measured i only had 16% bf and that was last summer so I mean unless that is overweight i dunno.

I wouldn't really worry about that. All those charts and things say I am overweight to. They don't take into account that you are carrying around more muscle than the average Joe walking down the street. I just use the site because it is an easy way to track cals, and I don't really pay attention to all the other features.

[Workhorse]

Since you're in Calgary, I just had to ask where you're training.... I'm working out at World Health in North Hill Center.

Oh, :hello: and :spam:

[b33fc4ke]

well workhorse I work out at fitness NW, its crap don't ever go there and I am goin to sign up at golds at Northland

[Workhorse]

I have a friend who checked out that new Golds... said it was still better at WHC, but that's cool man...

[b33fc4ke]

you trying to recruit me for WHC? ;)

[Workhorse]

No, not at all... you go where you want to go. I just thought I'd give you a heads up.... :)

[b33fc4ke]

I worked out there once and it was pretty quiet and no real jack azz's around so i didn't mind it and they have 3........count em 3 squat racks.

[Workhorse]

NorthHill have 2 racks and a cage... big deal. :D

[b33fc4ke]

and I tried worlds and i gave a loud grunt and every looked at me like i was giving birth or something I felt like a meat head.

[Workhorse]

Originally posted by b33fc4ke
and I tried worlds and i gave a loud grunt and every looked at me like i was giving birth or something I felt like a meat head.
Is that supposed to be a good thing??? lol :D :eek:

[b33fc4ke]

haha no its bad, but you know how you gotta grunt every now and then when you are lifting the heavy weight and you are trying for one more rep..........thats what i was doing............but apparently to the other people there i was giving birth

[b33fc4ke]

okay today in the morning I did 40mins of cardio and I used the built in heart rate thing and it said i avg 140bpm then this evening I did back i used that chin workout posted in the more pain more gain article on the main page.

chins:
set 1
wide BW+10 x 6 rest = 30secs, medium BW+10 x 3 rest = 30secs, close BW+10 x 2 and 3 forced

set 2
wide BW x 7 rest = 30secs, medium BW x3 rest = 30secs, close BW x 2 and 2 forced

bent over rows
135 x 10, 155 x 7, 135 x 8

d-bell incline rows
35x9, 40x8, 40x10

did some cable pull downs to burn out the lats I can fell it now i am gonna hur tomorrow

[b33fc4ke]

Now I feel real guilty here see every weds I stay late at work to do installs for our clients and so work buys dinner :( nothing good always pizza or take out chinese with msg out yer rear.

meal 1: same as day before
meal 2: same as day before
meal 3: 1 cup nuts
meal 4: 1 plate of take out chinese.....i hate myself
meal 5: post workout shake w/ 2 eggs

[bradley]

Originally posted by b33fc4ke
Now I feel real guilty here see every weds I stay late at work to do installs for our clients and so work buys dinner :( nothing good always pizza or take out chinese with msg out yer rear.


Since you know that you usually eat like this on Wednesdays then you could just have this as maybe your planned cheat meal. Nothing wrong with eating something you like every now and then:)

[b33fc4ke]

yeah but I kinda want to keep my sats open for that? Think that is to much?

[Skillz]

just droppin by to say lifts look good

Skillz

[b33fc4ke]

Thanks Skillz, they are only gonna go up from here

[b33fc4ke]

okay so today I went in and rode the bike for 35mins again used the on board heart rate monitors and held 130bpm. I skipped for a bit and I think i am just gonna do that instead of the bike its waaaaaaay more strenuous.

[b33fc4ke]

as for diet i didn't really eat all that much today but I am kinda proud of myself we went out to the bar(thats why i am posting so late) and I didnt' have one drink..no matter how hard they tried to get me to have one.....anyway

meal 1: same as prev day

meal 2: my tuna concoction with 3 carrots and bout a cup of almonds

meal 3: spaghetti with parmasan cheese

3.5 L of water

[b33fc4ke]

i haven't been eating breakfast till like 11am cause I have been doing cardio in the morning and then eating.

[Saint Patrick]

Congrats on the willpower not to drink. I personally haven't had a drop in about 2 months. Not that I had a drinking problem, but even the occasional drinking can hurt your diet & lifting.

[aka23]

Originally posted by b33fc4ke
okay so today I went in and rode the bike for 35mins again used the on board heart rate monitors and held 130bpm. I skipped for a bit and I think i am just gonna do that instead of the bike its waaaaaaay more strenuous.

I have found that I usually get a higher HR and feel like I have done a more strenuous workout in types of cardio that use a larger portion of the body. This includes the eliptical trainer and running, but not cycling. The things I dislike about running and skipping are related to supporting my body weight. Weight bearing exercises take me more time to recover and have a greater risk of injuries. Good luck with your goals.

[b33fc4ke]

well skipping does involve a good portion of your body if you think about it, your core is used (or how else would you stand), legs(to jump), arms(gotta turn the rope somehow) and I find it really helps me get that cut in my calves so there is a split betweent he 2 heads

[b33fc4ke]

but as a note the weather here has sucked asssssssssssss huge, as i would like to run in the morning but I am a big baby and its cold soooooooooo..........ah hell just gimme a tissue.....sniff.

[bradley]

Originally posted by b33fc4ke
yeah but I kinda want to keep my sats open for that? Think that is to much?

No probably not as long as you keep the meals within reason. A couple of slices of pizza or some Chinese food is not going to make or break your diet. Just take it all into consideration when planning out what you are going to eat for the day.

[b33fc4ke]

cool thanks bradley cause sats are my day off so its nice not to have to plan anything

[b33fc4ke]

okay so the work out for today was bis and tris, my shoulder didn't hurt today when i did preacher curls which it did last week.

close grip chins
1. bw+10x11 rest 30, bw+10x4 rest 30, bwx3
2. bwx7, bwx3, bwx2

i will not for these i counted a rep that i made at least 1/4 of the way up

preacher curls
65x9, 65x12, 65x13

now why might the reps be increasing well 1 some good songs came on and 2 my work out buddy made me do extra ones. Not that i am complaining though

tri thrashers
bwx17, bwx15, bwx12

[b33fc4ke]

okay so the work out for today was bis and tris, my shoulder didn't hurt today when i did preacher curls which it did last week.

close grip chins
1. bw+10x11 rest 30, bw+10x4 rest 30, bwx3
2. bwx7, bwx3, bwx2

i will not for these i counted a rep that i made at least 1/4 of the way up

preacher curls
65x9, 65x12, 65x13

now why might the reps be increasing well 1 some good songs came on and 2 my work out buddy made me do extra ones. Not that i am complaining though

tri thrashers
bwx17, bwx15, bwx12

and then 15mins of skipping for cardio

[b33fc4ke]

food:

meal 1: 2 muffins, 1 coffee(had no milk or anything to make oatmeal)
meal 2: 1 cup of roasted pumpkin seeds, 2cups carrots
meal 3: spaghetti with parmasan cheese
meal 4: instant oatmeal with protein

[b33fc4ke]

well today was my cheat day and I was at my buddies and his wife's baby shower.........so we can all imagine how well i ate today. hehe but I did go work out this morning did 15mins of skipping and 15mins light walking. I also did work on my calves. Tomorrow is my day off and i will be playing hockey.......yeah

[b33fc4ke]

k sorry i didn't post yesterday but i have a cold......so i didn't eat all that much just drank water and drank turkey broth. I played hockey even though that probably wasn't the smartest thing to do. I will be taking the next couple days off to recover but I will still post my diet

[b33fc4ke]

k again sorry i didn't post i was reformatting my computer and i jsut got busy with d/ling the updates and all that great stuff. So anywho heres my diet for the monday

meal1: 1cup oatmeal w/ handful of raisins and protein shake
meal 2: ~6oz pork tenderloin w/ 1cup rice and 2cups carrots
meal 3: 1 can tuna w/ 1cup rice, 2 cups steamed spinach
meal 4: 1/2 cup of roasted pumpkin seeds
meal 5: lamb chop with spinach egg bacon salad(no dressing)

[bryancore]

So how are those pumpkin seeds? I remember having them as a kid, but i dont remember if they were good.

[b33fc4ke]

they are actually pretty tasty, i don't know if roasted is different from baked in the over..........i should mention that my mom gets them.

[b33fc4ke]

chins:
set 1
wide BW+10 x 10 rest = 30secs, medium BW+10 x 5 rest = 30secs, close BW+10 x 5 and 3 forced

set 2
wide BW+10 x 7 rest = 30secs, medium BW+10 x4 rest = 30secs, close BW+10 x 4 and 4 forced
*I think the reason for the dramatic increase in strength here is that the chin bar i used was angled instead of straight I don't know if that makes a difference, also don't know if i noted that I count even an attempt to pull myself up as a rep

bent over rows
135 x 10, 155 x 10, 155 x 7

hammer strength rows
45x10, 90x11, 90x10

[b33fc4ke]

i will post my diet for yesterday when i get to work ....hehe

[b33fc4ke]

2 things I will note
1. I stepped on the scale and am currently 200lbs, and my buddy says he can see the difference, I will take more pics at the start of June

2. My diet for yesterday

meal1: 1cup oatmeal w/ handful of raisins and protein shake
meal 2:1can tuna w/ 1cup rice and 2cups carrots
meal 3: 1 can tuna w/ 1cup rice(only ate half of this), 2 cups steamed spinach
meal 4: 2 pulled beef sandwhiches
meal 5: protein shake w/ 2 eggs

[b33fc4ke]

also don't know if i noted that I count even an attempt to pull myself up as a rep

I should clarify this a bit, I mean up to approx a 1/4 full rep not just jerking at the bottom.

[b33fc4ke]

okay so food for yesterday

meal1: 1cup oatmeal w/ handful of raisins and protein shake
meal 2:1can tuna w/ 1cup rice and 2cups carrots
meal 3: 3 pieces of pizza
meal 4: 2 pieces of pizza

wow now that I think of it that isn't that much I thought i ate waaaaaaaaaaaaaay more yesterday.

[b33fc4ke]

okay so today was a ****ty day for food, i just wasn't hungry all day weirdess thing. All i had was some oatmeal and a sandwhich, coffee, carrots and a couple cookies all day. Barely even drank water. I went and say matrix last night so i was kinda tired today not quite squatting intensity so i am gonna save it for tomorrow and i did arms today.

preacher curls
65x10, 85x10, 85x6
hammer curls
32.5x10, 40x10, 40x7, 40x5
skull crushers
70x10, 90x11, 90x4

i did some bench today to test the shoulder out and i did 155 for 10 easy. The shoulder felt good, I had more of a power lifting form to it but it didn't hurt and thats what counts

[b33fc4ke]

sorry i haven't posted for this weekend, i was gone the whole time. But pitter patter back atter on tuesday

[b33fc4ke]

okay so i have really been bad with my posting. I will report though all has been going fairly well. But I am having a bit of trouble with my diet. During the week its all great and dandy but when it comes to the weekend I have alot more difficulty eatting on a regular basis (ex 5- 6 meals). I am running around more and don't have access to a microwave most of the time if anyone reads this and has some ideas for me that would be great. Also, I will note my shoulder is still hurting I made an appointment for the docs this friday to see if it may require phsysio or something else. If you read the second last post I made it will explain a little more. So last week I did mainly cardio everyday and I did back on friday (couldn't do chins) and legs on sat and calves on sunday with cardio and hockey. Thats what my work outs are going to consist of for awhile till the shoulder gets better.

[b33fc4ke]

okay I had a pretty full day yesterday so I didn't get a chance to work out.

meal 1: 1cup home made granola w/ protein shake
meal 2: 1can tuna w/ 1cup rice and hot sauce and 1 cucumber
meal 3: same as above but with 2 cups steamed spinach
meal 4: turkey sandwhich w/salad sans dressing
meal 5: hot dog with everything (we went out, i was hungry :( )

[b33fc4ke]

so today I started out doing some HIIT with my skipping rope. Just went for 4mins 30s/30s.

meal 1: 1cup homemade granola w/ protein shake
meal 2: 2cups carrots w/ tuna wrap (lettuce, cheese, pepper, some ceaser dressing)
meal 3: same but with 2cups steamed spinach
meal 4: some bread and banana

[b33fc4ke]

I'll post my workout when I get home today, I don't remember the weights and reps I did. I have a Dr. appt tomorrow about my shoulder to see if I should go to physio. This is being a real paing in the ass because i can't do wide grip chins, or shoulders or chest at all. But here was what I ate yesterday.

meal 1: 1/2 cup home made granola
meal 2: protein shake
meal 3: 1cup rice w/ 1can tuna and hot sauce and 2 cups carrots
meal 4: 5 pieces of pizza
meal 5: Denny's lumberjack slam

[b33fc4ke]

so I was in LA since saturday to watch game 4 of the stanley cup finals. That about says it all.

[b33fc4ke]

I hate to say it I have lost motivation to continue posting my progress as of late. I am dissappointed in myself for the lack of discipline in following my diet. I am going to take this weekend to rejuvanate myself and come back on monday with a vengence. I will be getting some progress pics done this weekend and I will post them sunday night probably. Till then adeu

[Reinier]

what do you guys figure his bf% is in those first pics

[b33fc4ke]

k well i got some more pics done so this will be more accurate. I will post them tonight

[b33fc4ke]

here is another pic marathon. Roughly the same poses as last time around. This is approx. 3 weeks of strict dieting and 1 week of slacking.

[b33fc4ke]

and another....i got like 5 or 6 of them so just relax

[b33fc4ke]

that last one was suppose to be back relaxed gg reading skillz

[b33fc4ke]

again

[b33fc4ke]

blah

[b33fc4ke]

afdfa

[b33fc4ke]

couple more

[b33fc4ke]

2 more i swear, this is an attempted most muscular......i think.

[b33fc4ke]

an attempted lat spread, i don't think i did it right cause my lats look bigger when they aren't flexed. Also if anyone notices any improvements over the first set or hell even comments would be appreciated.

Thnx everyone

[GhettoSmurf]

pics are looking seriously good my friend. nice size on the arms as well

[b33fc4ke]

whoops the attempted lat spread didn't get posted.

[b33fc4ke]

again

[b33fc4ke]

thank you smurf, I just went through the pics and I notice when comparing the most muscular pic thats where i can see i lost the most weight. My arms have always had good size on them.