Coqui's journey to a six-pack (My journal)

[Coqui]

Starting today, I'm going to post what I do, and what I eat.

My current stats - 5'11" 206 pounds. ~13% Body Fat.

I will warn you ahead of time, I'm currently doing somewhat of a crash diet due to a modification in my health insurance. Since Health insurance companies only care about BMI, I am going to have to get down to 199 by Monday.

As I get closer and closer to my goal, you will hopefully notice my diet changing around. Once I hit ~7% Body fat, I will begin to put on muscle mass again to hit my eventual goal of 225 pounds with 8% body fat.

I will post pictures if you want.

[Coqui]

So my first day of crash dieting:

Breakfast: One large Apple and 2 tbsp of Peanut Butter

Morning Snack:
Banana

Lunch: Another large apple and 2 tbsp of Peanut butter.

Dinner is going to be more substantial, but I'll have to wait till my wife makes it before I know what it is.

Workout: Today was an off day.


Water intake 3.5 L as of right now.

[Coqui]

Dinner was 95% lean hamburger (1/2 bun) with corn.

Before you ask, maintaining muscle mass at this moment it not a priority. We're talking about $15 more a month just for being built. If I reach the goal weight faster, I will modify the diet to maintain the weight and work on muscle maintenance from that point on.

[Coqui]

Here's the official before pic. Sorry for the bad quality, but there just wasn't much sunlight this morning.

[Coqui]

Crash diet day 2

Calories are increased due to working out today.

Breakfast: Apple + 2 tbsp PB
Morning Snack: Banana + 2 Tbsp PB
Lunch (post-workout): Grilled chicken sandwich

Today's routine:
Deadlift
135 X 5
235 X 5
333 X 5
405 X 2 (Grip failed)

Bench Press
135 X 5
205 X 5
245 X 5
295 X 5
335 X 1 (Was shooting for 3 but due to Wed. workout taxing my triceps, was unable to complete the set)
315 X 5

BW Pullups X 20 (Working on making this one set, but it took two sets)

10 Knees to Elbows
50 crunches
1 minute BW plank
30 seconds 25lb plank

[Coqui]

Dinner was home made thin crust pizza. (2 slices - my normal maintenance level is 5 slices just an FYI) In case anyone cares, dinner is basically up to the wife, and well she is a carb lover so I can't control that much.

Total Water intake was only 3 liters today.

[Coqui]

Today I just had a banana for breakfast and a turkey and cheese sandwich for lunch. I won't be eating anything else till my weigh in.


Today's workout:

Squat
135 X 5
185 X 5
275 X 5
335 X 5
405 X 4 (felt I could have gotten the full set but didn't have a spotter)

Overhead Press
130 X 5
150 X 5 (At this point, I started to develop a hunger headache and some stomach pains)
170 X 5
190 X 2

Stiffed Legged Deadlifts
135 X 5
185 X 5
225 X 5
275 X 5

10 knees to elbows
25 pound plank - 1 minute
25 decline situps

Weighed in at the gym and just as I feared, I didn't make it. 203 currently. I'm hoping some last minute water drainage might help. But if not, I'm going to push for the fact that I'm not obese.

[Coqui]

I made weight!

Protein time!!!!!

[Coqui]

2 chicken breasts + mixed vegetables and skim milk.

My God I was famished

(will resume normal levels tomorrow

[Coqui]

Ok....now that we're up to normal eating:

1/2 Cup oatmeal + Blueberries for Breakfast
Apple + Peanut Butter for Morning snack
Chicken Breast sandwich for lunch so far

[borracho]

Nice Numbers...and what the hell kinda insurance plan checks your BMI?! That is effin crazy. Glad ya made weight

[Coqui]

Nice Numbers...and what the hell kinda insurance plan checks your BMI?! That is effin crazy. Glad ya made weight

All insurance plans do. It's just when you are going on your own as opposed to through where you work, there's a higher probability that they will modify your rates based off of your health conditions.

This was the case in mine.

Of course I'm hoping now that this didn't kill my muscle so much that it delays the fat burning. I doubt it will by a couple of days, but hey, I'm no expert

[Coqui]

Todays Workout was circuit based:

3 sets of the following
20 X 48" Box Jumps
25 Pushups
50 crunches
20 Kettlebell Swings @ 55 pounds
20 Burpees

After that, my back started to hurt so instead of another set I did:
20 spin jumps
20 Bicep Curls (55 pound kettlebell - one in each hand)
100 high knees (50 each leg)


Then:
30 seconds 6" leg raise
45 seconds plank with 25 pounds on my back

[Coqui]

Part Deux of Health Insurance, I have to get a blood draw....which means no eating till they do it. That's at 11:00. I'm probably going to be starving by then

[Coqui]

Today's routine:
Deadlift:
135 X 5
235 X 5
335 X 5
405 X 4 (This time I could have kept going but it was starting to hurt in my hands - I ripped a little skin off this time)

Bench Press:
155 X 5
205 X 5
245 X 5
295 X 5
335 X 2 (This is the only lift I think got affected by starving myself previously)

BW Pullups X 20
1m10s 25 pound plank (shooting for 1:30 before upping to 45)
Various other direct ab work

Regarding the fat loss, I'm not noticing any more definition than before, however, I have tightened another notch on my belt since I started and my clothes are noticeably looser. I'm currently at 204 lbs.

[Coqui]

Today's workout:

Squats
135 X 5
185 X 5
275 X 5
345 X 5
405 X 5

Overhead Press
130 X 5
150 X 5
170 X 5
190 X 3

Stiffed-Legged Deadlift
135 X 5
185 X 5
225 X 5
275 X 5
315 X 2

[Coqui]

Today's indirect exercise was mowing .25 acre lawn with a push mower in 95% humidity

[Coqui]

Today's workout was another circuit.

3 sets of the following:

1 minute per exercise:
Jump Rope
BW squats
Dive Bombers/Hindu Pushups/Snake (however you want to call it)
Medicine Ball floor slams (catching it on the bounce)
Rock Climbers

Then some accessory ab workouts

[borracho]

Thats some heavy ass squatting dude. Glad to hear the insurance BS is over..or at least the fasting portion any how.

[Coqui]

Thats some heavy ass squatting dude. Glad to hear the insurance BS is over..or at least the fasting portion any how.

Thanks! I'm glad you think my squat is high, but coming to this site is incredibly humbling regarding my lifts.

[Coqui]

Ok new pic update (since it's been 2 weeks)

You can't really tell from the picture, but there is a lot more definition in the midsection than before. I've also gone down a waist size.

[Coqui]

Let me preface today's workout by stating I felt weak prior to the workout.

Deadlift:
135 X 5
235 X 5
335 X 5
405 X 5

Bench Press:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 4

20 BW Pullups

Bicep Concentration Curls
40 X 5 (each arm with dumbells)
45 X 5

BW Dips X 20

Various Ab exercises.

I'm down another 1 pound. Sitting at 203 (I gained all the weight back almost immediatly after the health insurance weigh in and began focusing on fat loss after that) Fat loss is going a little slower than I wanted, but it's at least still happening.

[Coqui]

Today's workout:
Squats:
135 X 5
225 X 5
315 X 5
365 X 5
405 X 5

Overhead Press
130 X 5
150 X 5
170 X 5
190 X 4

Stiffed Dead Leglifts:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 3

Shoulder Lateral Raises (My partner was going t a little slow)
70 (35 lb dumbells) X 5
80 X 5
90 X 3

Various ab exercises

My workouts are pretty much going to be the same throughout the next 3 weeks or so as I finish up this routine.

[Coqui]

Ok today's workout, I was invited by one of the trainers to join in on his MMA-style workout (for free!). I may not get everything I did, but here's what I remember doing:

3 sets of the following:

25 jumping jacks
25 squats
25 pushups

30 each of the following:
jabs
jab + cross
jab + cross + cross
Jab + kick

Repeat same set but with 40 reps

Repeat once more but with 50 reps

3 X 25 yard sprints (walk back the first time, jog back the other two times)

3 X 50 yard sprints (jog back all three times)

[Coqui]

Another repeat of last week:

Deadlift:
135 X 5
235 X 5
335 X 5
405 X 5

Bench Press:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 4

20 BW Pullups

Bicep Concentration Curls
40 X 5 (each arm with dumbells)
45 X 5

BW Dips X 20

Various Ab exercises.