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TheKansan
03-25-2008, 03:33 PM
I started The Cut Diet today. It is a contest preparation diet for bodybuilders, but since my goal is to decrease my bodyfat while preserving muscle mass, it will work well for me. I am already used to a very disciplined diet and exercise plan, so it won't be too much of a change, except for the fact that it is pretty low carb. Still to reach my goals I am willing to go to almost any length.

I will be eating 7 meals a day, one meal every 2.5 hours approximately. Each meal will have a lean protein source, a carb source, and a fat source. I love broccolli, and green beans, so most of the time those will be my carb sources. My fat source will always be either peanut butter, peanuts, or canola oil. Those are what I had around my house, so those are what I will use.

Here is the meal plan:

Meal 1
6:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 6
6:30 pm 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Workout Nutrition
WPO shake (Water and whey Protein Only), sipping on throughout workout(only until my Xtend arrives)
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

total calories= 2820
total protein= 351g
total carbs= 105g
total fat= 111g

Even though you aren't supposed to count calories with the cut diet, it gives me peace of mind, so I did it anyway.

I also should mention I will be cutting back on my cardio so as to preserve as much muscle as possible. I will only do 30 minutes a day of jogging. I will also take 1 day a week off from lifting and cardio whereas in my old program I exercised 7 days a week. As for my lifting, I don't think I am ready to switch from 5x5 to a bodybuilding type routine just yet, after all I am only an intermediate in terms of strength. I may add a few accessory exercises though.

There is no cheating on the cut diet, but fortunately there is a carb up meal every 3 days, which should satisfy my cravings for carbs. My weight as of this morning stood at 238 pounds (up a couple of pounds from water weight). Right now I am in the range of 25-30% bodyfat. My goal is to be below 10% bodyfat, which should put me at 190-195 pounds approximately, meaning I need to lose about 50 pounds of fat. I don't intend on competing in any contests, I just want to be in the best shape of my life and work hard to achieve a goal that just 2 years ago I never would have thought was even possible.

This journal will replace my other two current journals which can be found here:
http://forum.bodybuilding.com/showthread.php?t=2599511

and here:
http://forum.bodybuilding.com/showthread.php?t=2417761

MoEcho
03-25-2008, 03:34 PM
Welcome!!

Sporto1633
03-25-2008, 03:37 PM
Welcome aboard! Get ready for some results!

Sporto

TheKansan
03-25-2008, 03:39 PM
Welcome!!


Welcome aboard! Get ready for some results!

Sporto

Thanks guys, I knew it was about time to take this to the next level.

papagunz
03-25-2008, 03:58 PM
subbed, man I'm excited for you! You've come so far and you'll only go farther.

jaybo334
03-25-2008, 04:05 PM
subbed!

TheKansan
03-25-2008, 04:08 PM
subbed, man I'm excited for you! You've come so far and you'll only go farther.


subbed!

Thanks guys :)

Ronto
03-25-2008, 04:59 PM
subbed looking forward to watchin this.

aborum89
03-25-2008, 05:16 PM
Wow man, I read through your other two threads and you have made some tremendous progress. This is a great diet and it will give you amazing results. Good luck!

TheKansan
03-25-2008, 08:59 PM
subbed looking forward to watchin this.


Wow man, I read through your other two threads and you have made some tremendous progress. This is a great diet and it will give you amazing results. Good luck!

Thanks for joining in the fun.

I got back from the gym about an hour ago, and here is my workout. I dropped the amount of weight I am doing on my lifts, but I did each set with pure intensity, taking short 30 second breaks between sets, and throwing the weight up fast. I felt this workout more than I have felt any of my other recent workouts.

Week 11 Workout 2 of 5x5

squats
243x5
243x5
243x5
243x5
243x5

overhead press
111x5
111x5
111x5
111x5
111x5

deadlifts
133x5
221x5
331x5
331x5
331x5

30 minutes jogging, 3.29 miles, 6.5mph, 635 calories burned

Ronto
03-25-2008, 10:46 PM
You might see me around statring a journal next week, I really liked the layout of the cut diet and how i preformed on it. I may try it for bulking up.

matoatoa
03-26-2008, 12:09 AM
supped...im around 215, you will catch me. I know it...so I goin to get tonights run in now...
go hard...

FATHER FLEX
03-26-2008, 12:17 AM
Plenty of good supportive people in this area, and that always helps so much. You have come a long way bro, and because of this I am very confident you will finish what you started. :)

therealmark
03-26-2008, 08:25 AM
First off... 475/2 =237.5

You are less than half your starting weight now, so congrats on another milestone of sorts.

As always, I'm looking forward to watching your determination provide results.

M.

papagunz
03-26-2008, 08:34 AM
Did you switch to regular deadlifts or are you still doing them sumo?

Hotmoltenlava
03-26-2008, 10:47 AM
Definitely subbed. I'm going to follow your journals all of this board for motivation.....:D.

I'll have to look into this diet. Sounds interesting.

Edit....So the macro is 60\20\20? I've been doing 50\30\20 lately, with good results. Every meal has to have protein and a complex carb. I bet this would be a great bulking diet, with 1.5x bodyweight in protein grams. The higher EFA's should do good too. Can't wait to see your results. May have to bandwagon...:D

Ronto
03-26-2008, 11:32 AM
Definitely subbed. I'm going to follow your journals all of this board for motivation.....:D.

I'll have to look into this diet. Sounds interesting.

Edit....So the macro is 60\20\20? I've been doing 50\30\20 lately, with good results. Every meal has to have protein and a complex carb. I bet this would be a great bulking diet, with 1.5x bodyweight in protein grams. The higher EFA's should do good too. Can't wait to see your results. May have to bandwagon...:D


More like 50/15/35

Hotmoltenlava
03-26-2008, 12:44 PM
More like 50/15/35

I ran the numbers on Tony's macro. It is approx. 60\20\20. Don't know what it is "supposed" to be.

50\15\35 doesn't sound good to me. To much fat, not enough carbs. I'd be lethargic, to say the least. If it works, who am I to talk? Just saying I wouldn't like it. We all get to pick our macro's. That's the fun in it. Multiple ways to skin a cat.

Have a good one, Ronto.

(sorry for the hijack, Tony)

Ronto
03-26-2008, 01:26 PM
I ran the numbers on Tony's macro. It is approx. 60\20\20. Don't know what it is "supposed" to be.

50\15\35 doesn't sound good to me. To much fat, not enough carbs. I'd be lethargic, to say the least. If it works, who am I to talk? Just saying I wouldn't like it. We all get to pick our macro's. That's the fun in it. Multiple ways to skin a cat.

Have a good one, Ronto.

(sorry for the hijack, Tony)

351x4/2820=.49....
111x9/2820=.35...

I have been on the diet before, after the first week your body will adapt and you will be full of energy.

Hotmoltenlava
03-26-2008, 01:35 PM
351x4/2820=.49....
111x9/2820=.35...

I have been on the diet before, after the first week your body will adapt and you will be full of energy.

Yeah, ummmmm, I am a little tired today. My math was wrong......:D

TheKansan
03-26-2008, 02:37 PM
You might see me around statring a journal next week, I really liked the layout of the cut diet and how i preformed on it. I may try it for bulking up.

Awesome man, after I finish my cut, I plan on doing a lean bulk using the cut diet too.


supped...im around 215, you will catch me. I know it...so I goin to get tonights run in now...
go hard...

Thanks man, don't know if I will catch you, but I will try.


Plenty of good supportive people in this area, and that always helps so much. You have come a long way bro, and because of this I am very confident you will finish what you started. :)

Thanks a lot man.


First off... 475/2 =237.5

You are less than half your starting weight now, so congrats on another milestone of sorts.

As always, I'm looking forward to watching your determination provide results.

M.

Its hard to believe that I have lost that much so far, I am determined to take it even farther.


Did you switch to regular deadlifts or are you still doing them sumo?

Yeah I am still doing sumo, I just forgot to write that on my workout.


Definitely subbed. I'm going to follow your journals all of this board for motivation.....:D.

I'll have to look into this diet. Sounds interesting.

Edit....So the macro is 60\20\20? I've been doing 50\30\20 lately, with good results. Every meal has to have protein and a complex carb. I bet this would be a great bulking diet, with 1.5x bodyweight in protein grams. The higher EFA's should do good too. Can't wait to see your results. May have to bandwagon...:D

The Cut Diet has the body using fat as energy rather than carbohydrates which is why the fat is so high.

TheKansan
03-26-2008, 02:48 PM
Here is today's meal plan

Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, green beans, 1 oz. peanuts
360 calories, 46g protein, 14g carbs, 11g fat

Meal 6
6:30 pm 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
390 calories, 47g protein, 24g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

total calories= 2790
total protein= 350g
total carbs= 108g
total fat= 106g

Beast
03-26-2008, 03:13 PM
You are off to a great start. Impressive progress thus far! Going from 475 tp 235 is incredible!

TheKansan
03-26-2008, 09:28 PM
You are off to a great start. Impressive progress thus far! Going from 475 tp 235 is incredible!

Thanks, and that is only the beginning. Here is today's cardio session.

30 minutes jogging, 3.18 miles, 6.3mph, 598 calories burned

Bodysteele
03-27-2008, 02:20 AM
Subbed like a Uboat in 1943~!!!

Keep this **** going brother.....you are truly an inspiration, when ever I see all the petty stupidity on this site(and I include my own in this at times) I just think, well just Kansan alone makes the site!!!

Im gonna love celebrating when you hit 10%...ERRRR 9.9%!!!

Hotmoltenlava
03-27-2008, 04:58 AM
Thanks, and that is only the beginning.

You passed on your OCD to me. If it goes in my mouth, it goes on paper. I've been getting within 20 calories of my target for a week now. We'll both be 10% in no time.....:D

Badfrog
03-27-2008, 09:36 AM
Awesome Tony. I'm sub'd and ready to watch your continued progress. BTW, any links to this cut diet? I wouldn't mind reading up on it. Keep pushing the weight!

Ronto
03-27-2008, 12:34 PM
Awesome Tony. I'm sub'd and ready to watch your continued progress. BTW, any links to this cut diet? I wouldn't mind reading up on it. Keep pushing the weight!

Check stickies in this section, it's a free book download.

muscleandgains
03-27-2008, 01:13 PM
subbed!

NBFan1984
03-27-2008, 02:35 PM
subbed, looking forward to the progress

TheKansan
03-27-2008, 03:25 PM
Subbed like a Uboat in 1943~!!!

Keep this **** going brother.....you are truly an inspiration, when ever I see all the petty stupidity on this site(and I include my own in this at times) I just think, well just Kansan alone makes the site!!!

Im gonna love celebrating when you hit 10%...ERRRR 9.9%!!!

Thanks man, this cut won't be nearly as much fun as the bulk will be afterwards, when I get up to 225 lean.


You passed on your OCD to me. If it goes in my mouth, it goes on paper. I've been getting within 20 calories of my target for a week now. We'll both be 10% in no time.....:D

Thats the spirit man, we will be seeing that fat drop off.


Awesome Tony. I'm sub'd and ready to watch your continued progress. BTW, any links to this cut diet? I wouldn't mind reading up on it. Keep pushing the weight!

Oh yeah, Team Scivation has the book available for free download
http://forum.bodybuilding.com/showthread.php?t=3744171


subbed!


subbed, looking forward to the progress

Thanks guys.

TheKansan
03-27-2008, 03:35 PM
Here is today's meal plan. By the way, this is my first day where I will be eating the carb/fat meal. I didn't realize how much food it was until I wrote down all the macros on paper, talk about a ton of food. Good thing I am hungry :)

Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 6
6:30 pm 8 oz Wild Alaskan Salmon, broccolli, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7 Carb/Fat Meal
10:00 pm 2 cups broccolli, 1 cup oatmeal, orange, 1tbsp. honey, 1oz. peanuts, 10 oz. sweet potato, 2 tbsp. peanut butter
1136 calories, 37g protein, 182g carbs, 34g fat

total calories= 3556
total protein= 341g
total carbs= 263g
total fat= 129g

jaybo334
03-27-2008, 03:39 PM
Bro you're doing a great job! Keep it up!!!

TheKansan
03-27-2008, 08:31 PM
Bro you're doing a great job! Keep it up!!!

Thanks jaybo.

I just ate my first carb/fat refeed meal and let me tell you, that was a lot of food. I handled the broccolli no problems, but a full cup of oatmeal is a lot of oats. I was feeling bloated by the time I made it to the sweet potato. I kept right on going though. I got it all down, but now I understand why Marc says not to drink any water with the meal :)

On another note, here is my workout from earlier tonight. I am still using less weight, but more intensity, and speed, and once again I really felt this workout a lot more than I felt ones where I lifted much heavier.

Week 11 Workout 3 of 5x5

squats
133x5
199x5
221x5
243x5
254x5
254x5
254x5

bench press
133x5
144x5
155x5
166x5
171.5x5
171.5x5
171.5x5

pendlay rows
133x5
144x5
149.5x5
155x5
166x5
166x5
166x5

30 minutes jogging, 3.21 miles, 6.4mph, 611 calories burned

Ronto
03-27-2008, 09:57 PM
Just out of curisiosity why doyou get such odd weights on your lifts? like 6's and stuff?

Carb meals are easy as hell for me when i was on the diet I always felt hungry after.

jaybo334
03-28-2008, 05:58 AM
Just out of curisiosity why doyou get such odd weights on your lifts? like 6's and stuff?

Carb meals are easy as hell for me when i was on the diet I always felt hungry after.

I think he said a few months back the gym he uses has the weights in Kilograms...

TheKansan
03-28-2008, 02:15 PM
Just out of curisiosity why doyou get such odd weights on your lifts? like 6's and stuff?

Carb meals are easy as hell for me when i was on the diet I always felt hungry after.


I think he said a few months back the gym he uses has the weights in Kilograms...

Jaybo is correct, all the weights at my gym are in kilos.

Diet is going good so far, the carb meal was actually a pretty good thing because it deters me from wanting to cheat. I know I have another one coming, and all that food is great.

TheKansan
03-28-2008, 02:46 PM
I am 100% dedicated to this diet. I just pretend like I am doing a real contest prep, and imagine that i am a true bodybuilder cutting down. Here is what I am eating today.

Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, green beans, 1 oz. peanuts
360 calories, 46g protein, 14g carbs, 11g fat

Meal 6
6:30 pm 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
390 calories, 47g protein, 24g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

total calories= 2880
total protein= 353g
total carbs= 111g
total fat= 114g

Ronto
03-28-2008, 03:13 PM
How are you getting those macro's just out of curiosity, shouldn't 1oz chicken/salmon=7g protein so 8oz would be 56g each meal...?

TheKansan
03-28-2008, 03:21 PM
How are you getting those macro's just out of curiosity, shouldn't 1oz chicken/salmon=7g protein so 8oz would be 56g each meal...?

I am basing the macros off the info on the back of the package of frozen chicken I am eating, which is wal-mart brand Great Value boneless skinless chicken breasts. It has 4 oz of chicken at 21g of protein.

Ronto
03-28-2008, 03:28 PM
I am basing the macros off the info on the back of the package of frozen chicken I am eating, which is wal-mart brand Great Value boneless skinless chicken breasts. It has 4 oz of chicken at 21g of protein.

Haha, I buy the same chicken I'm pretty sure... do they usually have deals for 6 pounds (2 bags) for 12 dollars?

Anyways, The scivation book says 1oz chicken/fish=7g, and fitday says 1oz chicken=8g so I would say take your pick.

Hotmoltenlava
03-28-2008, 04:11 PM
I just pretend like I am doing a real contest prep, and imagine that i am a true bodybuilder cutting down.

Do you practice your posing in a Speedo, in front of a mirror?

Hehehehe.

jaybo334
03-28-2008, 05:42 PM
Haha!

TheKansan
03-28-2008, 07:59 PM
Haha, I buy the same chicken I'm pretty sure... do they usually have deals for 6 pounds (2 bags) for 12 dollars?

Anyways, The scivation book says 1oz chicken/fish=7g, and fitday says 1oz chicken=8g so I would say take your pick.

Yep, its the same price around here.


Do you practice your posing in a Speedo, in front of a mirror?

Hehehehe.


Haha!

If I said yes would you think that is a little odd :D

All joking aside, here is today's cardio session, just got back from the gym.

30 minutes jogging, 3.13 miles, 6.2mph, 590 calories burned

Saturnal
03-29-2008, 09:57 AM
Good luck with the new plan. Just curious though...why did you change it?

TheKansan
03-29-2008, 10:46 AM
Good luck with the new plan. Just curious though...why did you change it?

My old plan was fine for losing weight, but I'm not sure it was best for losing fat. That is the honest truth. This plan is well tested and proven to be effective for fat loss.

Ronto
03-29-2008, 11:00 AM
Looking good in here, when's your first week up? are you going to tell us your weight loss each week?

TheKansan
03-29-2008, 03:44 PM
Looking good in here, when's your first week up? are you going to tell us your weight loss each week?

I'm on Day 5 right now, so two more days until my first week is up. So far no loss, holding steady at 238. I'm sure it will take a little while for my body to adapt to higher cals, I was eating only 2500 a day before.

TheKansan
03-29-2008, 03:54 PM
I know I said I was going to take a day off from the gym once a week, but I am just very used to working out 7 days a week. I will hit the gym in about 45 minutes. Here is today's meal plan.

Meal 1
5:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
7:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
10:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
12:30 pm 8 oz Wild Alaskan Salmon, green beans, 1 oz. peanuts
410 calories, 48g protein, 17g carbs, 16g fat

Meal 5
3:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 oz. peanuts
410 calories, 48g protein, 17g carbs, 16g fat

Meal 6
5:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
9:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

total calories= 2900
total protein= 354g
total carbs= 104g
total fat= 114g

Ronto
03-29-2008, 04:47 PM
Looking solid man. Keep it up.

TheKansan
03-29-2008, 08:21 PM
Ok, here is my cardio from the gym earlier tonight.

30 minutes jogging, 3.23 miles, 6.4mph, 609 calories burned

TheKansan
03-29-2008, 08:50 PM
I went grocery shopping today and wal-mart was all out of the boneless skinless chicken breasts I usually buy, so I bought the more expensive Tyson ones to tide me over until wal-mart gets more in. The thing is that the Tyson ones are much higher quality. They have a lot less fat than the other ones I was using (1g, compared to 8g in a 4 oz. serving), and also are lower in calories, so it really threw my macros off. Still since its a carb/fat day, it will be no big deal. I have already prepared all of the meals, so here is the meal plan:

Meal 1
6:00 am 8 oz boneless skinless chicken breast, broccolli, 1/2 oz almonds
340 calories, 49g protein, 13g carbs, 8g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1/2 oz almonds
340 calories, 49g protein, 13g carbs, 8g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1/2 oz almonds
340 calories, 49g protein, 13g carbs, 8g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1/2 oz almonds
340 calories, 49g protein, 13g carbs, 8g fat

Meal 5
4:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

Meal 6
6:30 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7 Carb/Fat Meal
10:00 pm 2 cups broccolli, 1 cup oatmeal, orange, 1tbsp. honey, 1oz. peanuts, 10 oz. sweet potato, 2 tbsp. peanut butter
1136 calories, 37g protein, 182g carbs, 34g fat

total calories= 3316
total protein= 348g
total carbs= 258g
total fat= 94g

TheKansan
03-30-2008, 08:42 AM
I weighed in this morning when I woke up at 236 pounds, which is down two pounds from my starting weight on this diet of 238. I don't know if it is psychological, or if I am really seeing a difference, but when I looked in the mirror this morning, I appeared much more lean than just yesterday.

So far today the diet is going well, though I had to push the time back on the meals I am eating because I overslept this morning.

Ronto
03-30-2008, 12:06 PM
Meal 7 Carb/Fat Meal
10:00 pm 2 cups broccolli, 1 cup oatmeal, orange, 1tbsp. honey, 1oz. peanuts, 10 oz. sweet potato, 2 tbsp. peanut butter
1136 calories, 37g protein, 182g carbs, 34g fat



I noticed that you saw I re-stated your question in cut diet thread. I always mixed my honey with my oatmeal, and a crap load of splenda. I also would use raisins instead of the orange/grapefruit for my carb up meal and mix it in with my oatmeal and it made it taste amazing. Just another option.

Ronto
03-30-2008, 12:09 PM
I weighed in this morning when I woke up at 236 pounds, which is down two pounds from my starting weight on this diet of 238. I don't know if it is psychological, or if I am really seeing a difference, but when I looked in the mirror this morning, I appeared much more lean than just yesterday.

So far today the diet is going well, though I had to push the time back on the meals I am eating because I overslept this morning.

I think when I was on the diet near the end of the first week is when i really saw the difference also, it's not pschological it really works. I'm starting the diet tomorrow. I'm not sure If I want to start at 3000, or start at 2500. I know I have lost @2900calories when I was carb cycling before So I think I might start at 3000 to see how that works out.

You might see me start a journal haha.

Really enjoy reading/following your journal, youre hella dedicated bro, keep up the good work.

TheKansan
03-30-2008, 12:21 PM
I noticed that you saw I re-stated your question in cut diet thread. I always mixed my honey with my oatmeal, and a crap load of splenda. I also would use raisins instead of the orange/grapefruit for my carb up meal and mix it in with my oatmeal and it made it taste amazing. Just another option.

Raisins are the single food in existence that I won't eat :D

So I opted for the grapefruit, but substituted oranges because I have a bag of them here at home left over from my previous diet routine. When I run out, I will go grapefruit.

Oh and I will have to buy some splenda.

By the way, good luck on the diet, I am loving it so far, I am pretty close to the Cut Diet 3000 right now. I figure when my progress slows down the easiest way to cut cals will be to eliminate one of the meals all together, and instead of eating every 2.5 hours, I will eat every three. Of course I am doing fine with the cals I am eating now, but just saying in a month or so if progress slows down.

TheKansan
03-30-2008, 02:56 PM
Here is today's workout. I usually work out in the evenings, but my gym closes early on Sunday, so I hit it in the afternoon. A good one. I am continuing the whole less weight/more intensity thing. I am practically throwing the weight up. I feel like jumping on the squats :)

Week 12 Workout 1 of 5x5

squats
133x5
199x5
221x5
243x5
265x5

bench press
133x5
144x5
155x5
166x5
171.5x5

pendlay rows
133x5
144x5
155x5
166x5
177x5

30 minutes jogging, 3.15 miles, 6.2mph, 577 calories burned

Bodysteele
03-31-2008, 01:32 AM
Damn....I just feel guilty and sad readin your dedication...im going to step it up just so I dont get to be 100lbs more than you....

You lapping me player!!!

You better watch the pulling though just hit 370x5 and am gunning for 380x5 in ~10-12 days....im coming for you!!!

Ronto
03-31-2008, 08:53 AM
I have yet to figure it out, but since are diets are close, i was woundering... do you know how much chicken you eat a week? As in the 3lb bags, since they shrink when you cook them.

TheKansan
03-31-2008, 04:47 PM
Damn....I just feel guilty and sad readin your dedication...im going to step it up just so I dont get to be 100lbs more than you....

You lapping me player!!!

You better watch the pulling though just hit 370x5 and am gunning for 380x5 in ~10-12 days....im coming for you!!!

Oh yeah, this is the final push. My deads are gonna look weak anyway, I am going for more intensity right now, and therefore am using less weight.



I have yet to figure it out, but since are diets are close, i was woundering... do you know how much chicken you eat a week? As in the 3lb bags, since they shrink when you cook them.

I eat a 3 pound bag every day, so 21 pounds a week. Not cheap :)

TheKansan
03-31-2008, 04:53 PM
Here is what I am eating today:

Meal 1
6:00 am 8 oz lean ham steak, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
400 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 6
6:30 pm 8 oz lean ham steak, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

total calories= 2820
total protein= 351g
total carbs= 105g
total fat= 111g

TheKansan
03-31-2008, 08:01 PM
Here is today's cardio

30 minutes jogging, 3.31 miles, 6.6mph, 626 calories burned

Ronto
03-31-2008, 09:05 PM
I eat a 3 pound bag every day, so 21 pounds a week. Not cheap :)

I hear you on that. I am going to start eating tuna again. I'm eating 7dz eggs a week, then chicken/steak i need a cheap source for a meal or two a day haha.

Hotmoltenlava
04-01-2008, 06:06 AM
Nice work, Tony. This is going to produce big results. This may be the final stretch for you. I bet you are excited to get there. Keep it up.

wrenny420
04-01-2008, 07:28 AM
Clean out your inbox!

Did you use SS at all to lose weight?

Bodysteele
04-01-2008, 01:09 PM
How is the energy levels during the workout as compared to having more carbs.....I always have to carb up before my workout a bit usually a cliff bar/natty pb/12 OZS 1% milk does the trick.


Think im making a big mistake there?

Im about to start my cut soon also...just thinking of things...you are cutting to 10%...im trying to hit like 20%...I guess I have a lot more room for error on my diet than you maybe carb-wise.?

TheKansan
04-01-2008, 04:11 PM
Clean out your inbox!

Did you use SS at all to lose weight?

If 1000 people didn't pm me, my inbox wouldn't be so full :D

Yeah I used Rippetoe's Starting Strength for 20 weeks while I was cutting last year. It worked great, it was the first real workout routine I had ever done and I gained a ton of strength on it. My bench went from 135 to 200, just as an example. At the same time during those 20 weeks I probably lost 50+ pounds.

TheKansan
04-01-2008, 04:17 PM
How is the energy levels during the workout as compared to having more carbs.....I always have to carb up before my workout a bit usually a cliff bar/natty pb/12 OZS 1% milk does the trick.


Think im making a big mistake there?

Im about to start my cut soon also...just thinking of things...you are cutting to 10%...im trying to hit like 20%...I guess I have a lot more room for error on my diet than you maybe carb-wise.?

My energy is just fine, I'm not experiencing the lack of energy like the last time I went low carb. I think the big difference are the refeed days. Also you do have a lot more room for carbs if you are only cutting to 20%.

Good luck on your cut. It sucks, but the results will be worth it.

Hotmoltenlava
04-01-2008, 06:03 PM
If 1000 people didn't pm me, my inbox wouldn't be so full :D



If you weren't so good at losing fat, people wouldn't pm you for advice....LOL. You are the Yoda of Fat Loss.....:D

When you are done, there should be a grass-roots movement to make you a mod.....:D.....and to get you on Oprah.

papagunz
04-01-2008, 07:27 PM
I'm going to second the Oprah thing. That way you can look her in the eye and tell her you eat after 6 pm and it's not evil. :p

TheKansan
04-01-2008, 08:21 PM
I greatly admire Oprah, but I hate her show :D

TheKansan
04-01-2008, 09:20 PM
My food intake today:

Meal 1
6:00 am 8 oz lean ham steak, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 oz. peanuts
450 calories, 49g protein, 15g carbs, 19g fat

Meal 6
6:30 pm 8 oz leaner boneless skinless chicken breast, 2 portions broccolli, 1 oz. peanuts
470 calories, 53g protein, 23g carbs, 12g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz lean ham steak, orange, 1 oz. peanuts
460 calories, 49g protein, 28g carbs, 19g fat

total calories= 3070
total protein= 362g
total carbs= 125g
total fat= 116g

TheKansan
04-01-2008, 09:30 PM
Workout went good today. I'm not trying to lift so near my 5rm, and that seems to really have helped with my intensity. I have been getting the best workouts in a long time lately.

Week 12 Workout 2 of 5x5

squats
133x5
199x5
221x5
243x5
243x5

overhead press
89x5
100x5
111x5
116.5x5
116.5x5

sumo deadlifts
133x5
221x5
309x5
331x5
331x5

30 minutes jogging, 3.17 miles, 6.3mph, 590 calories burned

wrenny420
04-02-2008, 10:22 AM
damn bro. nice stuff.

im starting SS right now. not hurting me much afterwards but thats obviously cuz the low weights to start.

Hotmoltenlava
04-02-2008, 12:49 PM
I greatly admire Oprah, but I hate her show :D

She can promote your book: The Kansan Method. I'd buy it.....:D

TheKansan
04-02-2008, 05:00 PM
She can promote your book: The Kansan Method. I'd buy it.....:D

No books from me, I can barely compose enough of my thoughts into a single post, a book fom me would be unreadable.

Today is my third carb/fat meal day. I am almost out of sweet potatoes, so I will have to go buy some more. I'm also out of green beans and broccolli. Need to just go grocery shopping again. I probably chose the worst time ever to do a diet this expensive with gas prices steadily raising.

TheKansan
04-02-2008, 08:53 PM
I work out of my truck at AT&T and therefore do not have access to a microwave to warm up the three meals I eat while at work. So every day that I work, I eat 3 meals of cold chicken, and cold broccolli. Now I love chicken and broccolli, but eating them cold is tough, especially 3 meals a day.

Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz leaner boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
350 calories, 48g protein, 11g carbs, 9g fat

Meal 3
11:00 am 8 oz leaner boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
350 calories, 48g protein, 11g carbs, 9g fat

Meal 4
1:30 pm 8 oz leaner boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
350 calories, 48g protein, 11g carbs, 9g fat

Meal 5
4:00 pm 8 oz leaner boneless skinless chicken breast, broccolli, 1 oz. peanuts
410 calories, 50g protein, 15g carbs, 12g fat

Meal 6
6:30 pm 8 oz Whiting Fish fillets, broccolli, 1 oz. peanuts
410 calories, 48g protein, 15g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7 Carb/Fat Meal
10:00 pm 2 cups broccolli, 1 cup oatmeal(with a little splenda), orange, 1tbsp. honey, 1oz. peanuts, 10 oz. sweet potato, 2 tbsp. peanut butter
1136 calories, 37g protein, 182g carbs, 34g fat

total calories= 3526
total protein= 349g
total carbs= 271g
total fat= 106.5g

TheKansan
04-02-2008, 09:07 PM
Lets not forget today's cardio session. At this point I haven't missed a workout in 19 days.

30 minutes jogging, 3.21 miles, 6.4mph, 590 calories burned

Freddie Beef
04-02-2008, 09:11 PM
Better late than never

Ronto
04-02-2008, 09:20 PM
I work out of my truck at AT&T and therefore do not have access to a microwave to warm up the three meals I eat while at work. So every day that I work, I eat 3 meals of cold chicken, and cold broccolli. Now I love chicken and broccolli, but eating them cold is tough, especially 3 meals a day.


I've had the plesentries of eating many meals cold at school, just wash everything down with water. Broccolli isnt bad because it still taste the same more or less, but chicken can be rough.

Bodysteele
04-02-2008, 10:02 PM
No books from me, I can barely compose enough of my thoughts into a single post, a book fom me would be unreadable.

Today is my third carb/fat meal day. I am almost out of sweet potatoes, so I will have to go buy some more. I'm also out of green beans and broccolli. Need to just go grocery shopping again. I probably chose the worst time ever to do a diet this expensive with gas prices steadily raising.

I feel you on expensive, ive been fortunate so far not to have money really be an issue, but its happening. I usually buy 36 ozs of cold prepared chicken strips of boneless, skinless precooked stuff....but thats killing me now....I buy pretty much the same stuff as I did even 10 months ago and its clearly up by 10-15% right now.


Lets not forget today's cardio session. At this point I haven't missed a workout in 19 days.

30 minutes jogging, 3.21 miles, 6.4mph, 590 calories burned

Yikes...that isnt jogging 19 days in a row though is it?

If it is id say time for a mini rest...like 3-4 days without shock on your joints.


I've had the plesentries of eating many meals cold at school, just wash everything down with water. Broccolli isnt bad because it still taste the same more or less, but chicken can be rough.

I love cold chicken...but you need to be able to add some sort of sauce/condiment to it...I probably eat more cold chicken than warm chicken...go figure. No sauce would be rough....I need to get back to broccoli eating again though...I do a ton of romaine but im guessing just that isnt enough. : (

Ronto
04-03-2008, 05:15 AM
I love cold chicken...but you need to be able to add some sort of sauce/condiment to it...I probably eat more cold chicken than warm chicken...go figure. No sauce would be rough....I need to get back to broccoli eating again though...I do a ton of romaine but im guessing just that isnt enough. : (

If it is plain it sucks, when i add seasoning to it when i cook it isn't bad eating it cold.

TheKansan
04-03-2008, 05:20 PM
I feel you on expensive, ive been fortunate so far not to have money really be an issue, but its happening. I usually buy 36 ozs of cold prepared chicken strips of boneless, skinless precooked stuff....but thats killing me now....I buy pretty much the same stuff as I did even 10 months ago and its clearly up by 10-15% right now.



Yikes...that isnt jogging 19 days in a row though is it?

If it is id say time for a mini rest...like 3-4 days without shock on your joints.



I love cold chicken...but you need to be able to add some sort of sauce/condiment to it...I probably eat more cold chicken than warm chicken...go figure. No sauce would be rough....I need to get back to broccoli eating again though...I do a ton of romaine but im guessing just that isnt enough. : (

I will take a single day off soon, perhaps even tommorrow. As for the chicken, low catb ketchup, and brown mustard is the only thing helping me keep my sanity.

TheKansan
04-03-2008, 05:50 PM
The meal plan for today:

Meal 1
6:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
8:30 am 8 oz lean ham, orange, 0.5 oz peanuts
385 calories, 48g protein, 25g carbs, 14g fat

Meal 3
11:00 am 8 oz lean ham, orange, 0.5 oz peanuts
385 calories, 48g protein, 25g carbs, 14g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 6
6:30 pm 8 oz salmon fillets, broccolli, 1 oz. peanuts
410 calories, 48g protein, 15g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

total calories= 2845
total protein= 357g
total carbs= 112g
total fat= 108g

TheKansan
04-04-2008, 08:33 PM
Still on the same meal plan basically:

Meal 1
6:00 am 8 oz lean ham steak, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 6
6:30 pm 8 oz lean ham steak, orange, 1 oz. peanuts
460 calories, 49g protein, 28g carbs, 19g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, broccolli, 1 oz. peanuts
410 calories, 48g protein, 15g carbs, 16g fat

total calories= 2950
total protein= 355g
total carbs= 113g
total fat= 117g

TheKansan
04-04-2008, 08:37 PM
I actually skipped my lifting yesterday, I fell asleep before I could get to the gym :) I guess I was really tired, but anyway I made up for it tonight with a decent workout.


Week 12 Workout 3 of 5x5

squats
133x5
199x5
221x5
243x5
270.5x5

bench press
133x5
144x5
155x5
166x5
177x5

pendlay rows
133x5
144x5
155x5
166x5
177x5

30 minutes jogging, 3.20 miles, 6.4mph, 604 calories burned

kennny d
04-04-2008, 08:58 PM
I remember seeing you post around here a while ago and seeing you at 300lbs, you're down to 235 now ? :eek:

good progress man

TheKansan
04-04-2008, 09:08 PM
I remember seeing you post around here a while ago and seeing you at 300lbs, you're down to 235 now ? :eek:

good progress man

Thanks man, I remember how proud I was to break 300 pounds. I literally hadn't been under 300 since I was 14 years old. Now I am pushing on to the final stage. Hopefully my will power will stay strong. The cut diet is tough.

TheKansan
04-05-2008, 07:38 PM
Thank God for the carb up meal. Just the anticipation was enough to save me from wanting to cheat. Now as I sit here stuffed, I can at least make it another 3 days until my next one :D

Meal 1
6:00 am 8 oz lean ham steak, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, green beans, 1 oz. peanuts
450 calories, 49g protein, 15g carbs, 19g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 oz. peanuts
450 calories, 49g protein, 15g carbs, 19g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 6
6:30 pm 8 oz Wild Alaskan Salmon, orange, 1 tbsp. peanut butter
360 calories, 47g protein, 24g carbs, 13g fat

Meal 7 Carb/Fat Meal
10:00 pm 2 cups broccolli, 1 cup oatmeal(with a little splenda), orange, 1tbsp. honey, 1oz. peanuts, 10 oz. sweet potato, 2 tbsp. peanut butter
1136 calories, 37g protein, 182g carbs, 34g fat

total calories= 3696
total protein= 346g
total carbs= 284g
total fat= 135g

TheKansan
04-06-2008, 05:38 PM
I am going from the cut diet 3000 to the cut diet 2500 starting today, so my calorie intake will be approximately 2500 a day from now on.

I forgot to post yesterday's cardio, so here it is:

30 minutes jogging, 3.24 miles, 6.4mph, 606 calories burned



Here is today's cardio session:

60 minutes jogging, 6.28 miles, 6.2mph, 1144 calories burned

TheKansan
04-06-2008, 05:51 PM
Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 5
6:00 pm 8 oz salmon fillets, orange, 1 oz. peanuts
420 calories, 48g protein, 28g carbs, 16g fat

Meal 6
9:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

total calories= 2490
total protein= 306g
total carbs= 118g
total fat= 98g

or approximately 50% protein-19% carbs-31% fat

Bodysteele
04-07-2008, 12:43 AM
Ill be joining you in like 9 days...just got to knock out these goals really fast......

just dont get to 220lbs before I get to even get under 300lbs...that be embarassing.

Keep it going big man, you are insanely inspirational...this **** is godlike.

TheKansan
04-07-2008, 10:00 PM
Here is today's workout. I threw in some machine lifts just for kicks.

Week 13 Workout 1 of 5x5

squats
133x5
199x5
221x5
243x5
287x5

hack squat machine
221x10
309x5
397x5

bench press
133x5
144x5
155x5
166x5
177x5

smith machine bench presses
177x5
199x3
199x5
155x5(CGBP)

pendlay rows
133x5
144x5
155x5
166x5
177x5

hammer strength iso-lateral low row machine
96x10
140x10
162x5

30 minutes jogging/walking, 2.60 miles, 5.1mph, 1.0 incline, 472 calories burned

TheKansan
04-07-2008, 10:01 PM
I should also mention that I weighed in at 235 pounds once again today.

Bodysteele
04-07-2008, 10:35 PM
I should also mention that I weighed in at 235 pounds once again today.

Im only 71 lbs behind....lol.

Hotmoltenlava
04-08-2008, 05:52 AM
I should also mention that I weighed in at 235 pounds once again today.

3 pounds in 2 weeks is still solid. I'm sure you were looking for more, though.

Keep it up.

TheKansan
04-08-2008, 03:38 PM
3 pounds in 2 weeks is still solid. I'm sure you were looking for more, though.

Keep it up.

As long as it was all fat I am happy.

papagunz
04-08-2008, 03:45 PM
I believe the hardcore "kick-in" point of this diet is like a month in. You'll be melting in no time.

TheKansan
04-08-2008, 08:30 PM
Here is today's cardio

40 minutes jogging, 4.31 miles, 6.4mph, 810 calories burned

Freddie Beef
04-08-2008, 08:31 PM
As long as it was all fat I am happy.

Keep at it Tony.....I am sure it was fat.

Bodysteele
04-08-2008, 10:11 PM
I believe the hardcore "kick-in" point of this diet is like a month in. You'll be melting in no time.

3lbs in 2 weeks for someone not huge is pretty decent...gotta readjust expectations when you see the guy is approaching 225lbs...it isnt like he SHOULD be melting 3 lbs off a week imho.

TheKansan
04-09-2008, 04:29 PM
Keep at it Tony.....I am sure it was fat.


3lbs in 2 weeks for someone not huge is pretty decent...gotta readjust expectations when you see the guy is approaching 225lbs...it isnt like he SHOULD be melting 3 lbs off a week imho.

I'm not in a hurry, after all what's the rush? If I lose 3 pounds of fat every 2 weeks, then in 20 weeks I will be down 30 pounds of pure fat, I'll be much leaner, and very close to my goal. I am very happy with the results so far. Losing too fast will cost me muscle mass and I certainly don't want that.

TheKansan
04-09-2008, 04:32 PM
I forgot to post my meals for the last couple of days, but it hasn't changed much anyway. Here is today's meal plan in case anyone is curious.

Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
6:00 pm 8 oz salmon fillets, orange, 1 oz. peanuts
420 calories, 48g protein, 28g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 6
10:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

total calories= 2490
total protein= 306g
total carbs= 118g
total fat= 98g

TheKansan
04-09-2008, 08:44 PM
I am back from the gym and another good workout.

Week 13 Workout 2 of 5x5

squats
133x5
199x5
221x5
254x5

overhead press
89x5
100x5
111x5
116.5x5
116.5x5

sumo deadlifts
133x5
221x5
309x5
336.5x5


30 minutes jogging, 3.20 miles, 6.3mph, 599 calories burned

Hotmoltenlava
04-10-2008, 05:08 AM
I'm not in a hurry, after all what's the rush? If I lose 3 pounds of fat every 2 weeks, then in 20 weeks I will be down 30 pounds of pure fat, I'll be much leaner, and very close to my goal. I am very happy with the results so far. Losing too fast will cost me muscle mass and I certainly don't want that.

Good attitude.......:D

Badfrog
04-10-2008, 11:13 AM
Keep dig'n at it Tony, you're chipping the fat away lb by lb.

TheKansan
04-10-2008, 06:20 PM
Boring day in terms of food eaten. I am still debating whether to hit the gym tonight, or take a night off.

Meal 1
6:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
6:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 6
10:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

total calories= 2460
total protein= 305g
total carbs= 68g
total fat= 98g

TheKansan
04-10-2008, 09:17 PM
More cardio

30 minutes jogging, 3.22 miles, 6.4mph, 613 calories burned

papagunz
04-11-2008, 05:31 AM
3lbs in 2 weeks for someone not huge is pretty decent...gotta readjust expectations when you see the guy is approaching 225lbs...it isnt like he SHOULD be melting 3 lbs off a week imho.

That's what I meant at all. I mean, from what I've read and the feedback I've seen, this diet becomes most effective about 4 weeks into it. (after bodily adaptations and whatnot)

I wasn't knocking his progress man, not at all.

TheKansan
04-11-2008, 09:16 PM
Last workout of the week:

Week 13 Workout 3 of 5x5

squats
133x5
199x5
221x5
243x5
265x5

bench press
133x5
144x5
155x5
166x5
177x5

pendlay rows
133x5
144x5
155x5
166x5
177x5

30 minutes jogging, 3.13 miles, 6.2mph, 580 calories burned

TheKansan
04-11-2008, 09:37 PM
I love oatmeal, I wish I could eat it every day.

Meal 1
6:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, brocolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
6:00 pm 8 oz lean ham steak, orange, 1 oz. peanuts
460 calories, 49g protein, 28g carbs, 19g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 6 carb/fat meal
10:00 pm broccolli, oatmeal, orange, 0.5 oz. peanuts, 1 tbsp. honey, 10 oz. sweet potato, 1 tbsp. peanut butter
911 calories, 28g protein, 167g carbs, 21g fat

total calories= 3006
total protein= 294g
total carbs= 244g
total fat= 100g

Hotmoltenlava
04-12-2008, 08:13 AM
I love oatmeal, I wish I could eat it every day.


I eat it even on my low carb days and twice on high carb days. Oatmeal, wild blueberries and lots of splenda. Food of kings......:D

Ran 13.1 this morning.....:D. My mini is in two weeks and 5k is next Saturday. I'm back in the saddle again.

Have a good weekend, Tony.

TheKansan
04-12-2008, 08:36 AM
I eat it even on my low carb days and twice on high carb days. Oatmeal, wild blueberries and lots of splenda. Food of kings......:D

Ran 13.1 this morning.....:D. My mini is in two weeks and 5k is next Saturday. I'm back in the saddle again.

Have a good weekend, Tony.

Wow man, your running is inspiring me. There is a 5k run next Saturday around here and I think I'm going to do it.

Hotmoltenlava
04-12-2008, 08:47 AM
Wow man, your running is inspiring me. There is a 5k run next Saturday around here and I think I'm going to do it.

You could do it in your sleep. Adrenaline will carry you on a 5k. It will be over about the time that you hit your stride. Be careful, though......races are addictive....:D

TheKansan
04-12-2008, 04:08 PM
You could do it in your sleep. Adrenaline will carry you on a 5k. It will be over about the time that you hit your stride. Be careful, though......races are addictive....:D

No question I could do it, I just have to get off my ass and go do it. Sometimes finding the motivation to go do things is tough.

TheKansan
04-12-2008, 04:25 PM
I am taking the day off from the gym. I have pushed myself pretty hard this week. I think I need a break. Will probably run 6-7 miles tommorrow though.

Badfrog
04-12-2008, 04:54 PM
Wow man, your running is inspiring me. There is a 5k run next Saturday around here and I think I'm going to do it.

Hell get out and do it. It will be fun and give you a nice sense of accomplishment. I'm looking to do a 5K in the next two months myself and maybe on to bigger things. You could hammer a 10K right now if you wanted to.

BTW, how long did it take you to build up to 6 miles?

TheKansan
04-12-2008, 05:14 PM
Hell get out and do it. It will be fun and give you a nice sense of accomplishment. I'm looking to do a 5K in the next two months myself and maybe on to bigger things. You could hammer a 10K right now if you wanted to.

BTW, how long did it take you to build up to 6 miles?

6 months

TheKansan
04-12-2008, 07:29 PM
I didn't work out today, so there was no workout nutrition and my calories were lower than usual.

Meal 1
9:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
11:30 am 8 oz lean ham steak, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
2:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
4:30 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
7:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 6
9:30 pm 8 oz lean ham steak, broccolli, 1 tbsp. peanut butter, more broccolli
450 calories, 49g protein, 19g carbs, 16g fat

total calories= 2355
total protein= 290g
total carbs= 77g
total fat= 90g

Hotmoltenlava
04-12-2008, 07:50 PM
No question I could do it, I just have to get off my ass and go do it. Sometimes finding the motivation to go do things is tough.

Whatever, man. You have more motivation than just about anyone on this board. Pull the trigger.

TheKansan
04-13-2008, 01:04 PM
I've been reading through the book Gameover again and I notice they say it takes 4-6 weeks on the diet before the fat really starts coming off, so I have no need to be impatient at this point. Diet is going perfectly so far, I'm going to make some minor adjustments to the carb/fat meal, and I am going to use peanuts as a fat source for most meals starting tommorrow rather than pb because I have the bad habit of overestimating how much a tablespoon of pb is, however with peanuts, I always weigh them on my scale, so my serving size is correct.

papagunz
04-13-2008, 01:18 PM
I believe the hardcore "kick-in" point of this diet is like a month in. You'll be melting in no time.


I've been reading through the book Gameover again and I notice they say it takes 4-6 weeks on the diet before the fat really starts coming off, so I have no need to be impatient at this point. Diet is going perfectly so far, I'm going to make some minor adjustments to the carb/fat meal, and I am going to use peanuts as a fat source for most meals starting tommorrow rather than pb because I have the bad habit of overestimating how much a tablespoon of pb is, however with peanuts, I always weigh them on my scale, so my serving size is correct.


Don't you read my posts?!? :p ;) :D

TheKansan
04-13-2008, 05:28 PM
Don't you read my posts?!? :p ;) :D

Yeah sorry.

TheKansan
04-13-2008, 05:38 PM
I went to visit my mother and sister today. The thing that annoys me most about visiting them is their complete lack of understanding on why I am continuing to try and lose fat. My mom looks at me and says I have lost enough. This actually angers me, especially since my BF% is hovering near 25-30%. I even have told her that a healthy bodyfat in men is closer to 15%, and that as high as my BF% is, I am still considered overweight. She says, "Well your BF% is still so much lower than it was before, you will never be able to get that low a BF% anyway because you were so large."

At that point I feel like giving up trying to convince them of anything. Most people think if you look "thin" you must be healthy. Even as I pointed out my still quite large gut and fatty arms, she said "Oh thats just loose skin, have you thought about surgery?" GIVE ME A BREAK!!!

I've seen it before, those people who stop dieting while they still need to lose quite a bit of fat. They are still chubby, but they have given up hope of ever getting into really healthy shape. I am not one of those people. I will not be satisfied being chubby, or overweight in any manner. I will push on to a healthy BF%, and I don't give a rats ass if anyone thinks I look "too thin".

Freddie Beef
04-13-2008, 05:45 PM
I will tell ya, when I got down to 8% bodyfat, I looked anorexic kinda, I have a big bone structure. My hip bones stuck way out, I was 39 inches around them hip bones, chciks would complain during sex they hurt them. My ribs showed badly. I was at a weight of 177. A bit thin. I added a bit of weight and looked a lot better at 200. BUt I understand what ya mean at wanting to be at a healthy bodyfat % I want under 20%. No higher.

TheKansan
04-13-2008, 05:59 PM
Sorry about the rant earlier. I get frustrated trying to deal with people who don't understand all of the struggles I have gone through to reach this point. Here is today's meal plan.

Meal 1
8:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
10:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 3
2:30 pm 8 oz lean ham steak, orange, 1 oz. peanuts
460 calories, 49g protein, 28g carbs, 19g fat

Meal 4
4:30 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
7:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 6
9:30 pm 8 oz lean ham steak, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

total calories= 2470
total protein= 316g
total carbs= 88g
total fat=95g

TheKansan
04-13-2008, 06:03 PM
Here is my workout:

Week 14 Workout 1 of 5x5

squats
133x5
199x5
221x5
243x5
276x5

hack squat machine
133x5
221x5
309x5
397x5

bench press
133x5
144x5
155x5
166x5
177x5

smith machine bench presses
166x5
177x5
188x5
199x5

pendlay rows
133x5
144x5
155x5
166x5
177x5

hammer strength iso-lateral low row machine
96x5
118x5
140x5
162x5
184x5

30 minutes jogging, 3.30 miles, 6.6mph, 622 calories burned

Hotmoltenlava
04-13-2008, 06:57 PM
I went to visit my mother and sister today. The thing that annoys me most about visiting them is their complete lack of understanding on why I am continuing to try and lose fat. My mom looks at me and says I have lost enough. This actually angers me, especially since my BF% is hovering near 25-30%. I even have told her that a healthy bodyfat in men is closer to 15%, and that as high as my BF% is, I am still considered overweight. She says, "Well your BF% is still so much lower than it was before, you will never be able to get that low a BF% anyway because you were so large."

At that point I feel like giving up trying to convince them of anything. Most people think if you look "thin" you must be healthy. Even as I pointed out my still quite large gut and fatty arms, she said "Oh thats just loose skin, have you thought about surgery?" GIVE ME A BREAK!!!

I've seen it before, those people who stop dieting while they still need to lose quite a bit of fat. They are still chubby, but they have given up hope of ever getting into really healthy shape. I am not one of those people. I will not be satisfied being chubby, or overweight in any manner. I will push on to a healthy BF%, and I don't give a rats ass if anyone thinks I look "too thin".

Don't sweat it. Smile politely and try to explain. If they don't understand, smile politely and live your own life. There is also the theory that if you become thin, it breaks their personal theory that their genetics don't allow them to be thin. Your success reveals their failures (I seem to remember you saying in the past that most of your family is large).

Keep doing what you're doing and live life to it's fullest.

TheKansan
04-13-2008, 07:36 PM
Don't sweat it. Smile politely and try to explain. If they don't understand, smile politely and live your own life. There is also the theory that if you become thin, it breaks their personal theory that their genetics don't allow them to be thin. Your success reveals their failures (I seem to remember you saying in the past that most of your family is large).

Keep doing what you're doing and live life to it's fullest.

Yeah all of my family is obese.. It does kind of bug me that it almost seems like they want me to fail.

Hotmoltenlava
04-14-2008, 05:11 AM
Yeah all of my family is obese.. It does kind of bug me that it almost seems like they want me to fail.

Only because your success means their failure. I doubt it is malicious.

papagunz
04-14-2008, 06:27 AM
Only because your success means their failure. I doubt it is malicious.

I believe you hit the nail on the head.

TheKansan
04-14-2008, 08:43 PM
Well today is the carb/fat meal day :) I love the oatmeal. I also want to mention I used the new Body Fortress Cookies and Cream whey protein after the workout mixed with water, and it is excellent. Tastes great.

Meal 1
6:00 am 8 oz lean ham steak, orange, 0.5 oz. peanuts
385 calories, 49g protein, 25g carbs, 14g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
6:00 pm 8 oz lean ham steak, broccolli, 1 oz. peanuts
450 calories, 52g protein, 15g carbs, 19g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 6 carb/fat meal
10:00 pm broccolli, oatmeal, orange, 0.5 oz. peanuts, 1 tbsp. honey, 10 oz. sweet potato, 1 tbsp. peanut butter
911 calories, 28g protein, 167g carbs, 21g fat

total calories= 2976
total protein= 302g
total carbs= 245g
total fat=98g

Bodysteele
04-14-2008, 08:45 PM
Is that the like protein you can get for 50 bucks for a 10 lbs sack and its made by ON....like for Walmart or something?

Sounds like a winner.

I just joined Costco with my mom....Fck these food prices!

I usually help here shop anyway, she has joint issues/health issues so ill be there 1-2 times a month anyway and she paid so....it works for me.

Any suggestions?

TheKansan
04-14-2008, 08:45 PM
Here is today's cardio session. Intense as always. I have to be able to keep up with those military guys once I get into the police academy.

30 minutes jogging, 3.24 miles, 6.4mph, 1.0 incline 635 calories burned

TheKansan
04-14-2008, 08:47 PM
Is that the like protein you can get for 50 bucks for a 10 lbs sack and its made by ON....like for Walmart or something?

Sounds like a winner.

I just joined Costco with my mom....Fck these food prices!

I don't know if its made by ON or not, but I have used ON whey before and it is seriously overrated and overpriced. In my opinion the body fortress tastes just as good and is just as effective.

Bodysteele
04-14-2008, 09:03 PM
I don't know if its made by ON or not, but I have used ON whey before and it is seriously overrated and overpriced. In my opinion the body fortress tastes just as good and is just as effective.

Oh yeah...ON is WAY overatted. I think the one plus is theyve been decent for awhile...like a decade so they do have the reputation...but right now many companies put out SUPERIOR products at comparable or better priced.

Dymatize for example.

Hotmoltenlava
04-15-2008, 03:04 AM
once I get into the police academy.



Any news on that front?

TheKansan
04-15-2008, 03:44 AM
Any news on that front?

Nothing but bad news, its a real struggle. I was rejected by Kansas City in the final stages of the hiring process. So now I am running around putting in my application at several other departments, and reapplying for the next session at the academy in KC.

Hotmoltenlava
04-15-2008, 07:24 AM
Oh well. Just keep trying. In the mean time, you have a good job.

TheKansan
04-15-2008, 02:18 PM
Oh well. Just keep trying. In the mean time, you have a good job.

Very true, my job at AT&T is a real step up from wal-mart, and I really enjoy the work, but law enforcement is my true calling.

TheKansan
04-15-2008, 04:02 PM
Here is the meal plan for today, nothing different.

Meal 1
6:00 am 8 oz lean ham steak, orange, 0.5 oz. peanuts
385 calories, 49g protein, 25g carbs, 14g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
6:00 pm 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 6
10:00 pm 8 oz lean ham steak, broccolli, 1 oz. peanuts
450 calories, 52g protein, 15g carbs, 19g fat

total calories= 2440
total protein= 323g
total carbs= 90g
total fat=91g

On another note, I weighed in today, and didn't lose any weight at all in the last week. I am still 235 pounds.

Hotmoltenlava
04-15-2008, 05:16 PM
On another note, I weighed in today, and didn't lose any weight at all in the last week. I am still 235 pounds.

Are you tape measuring or bf testing? Guess you'll have to wait a few weeks, as others have said, for this routine to kick in.

TheKansan
04-15-2008, 09:43 PM
Are you tape measuring or bf testing? Guess you'll have to wait a few weeks, as others have said, for this routine to kick in.

Aside from the scale, the only thing I am going off of is the mirror, and there is no change there. No worries, as I said before, I am in this for the long haul.

Here is today's workout:

Week 14 Workout 2 of 5x5

squats
133x5
199x5
221x5
254x5

overhead presses
89x5
100x5
111x5
116.5x5

sumo deadlifts
133x5
221x5
309x5
336.5x5

30 minutes jogging, 3.28 miles, 6.5mph, 612 calories burned

Freddie Beef
04-15-2008, 09:45 PM
With the amount of protien you are eating, have you thought about incorporating more lifts or breaking your routine into a 4 day split possibly.

TheKansan
04-16-2008, 05:07 PM
With the amount of protien you are eating, have you thought about incorporating more lifts or breaking your routine into a 4 day split possibly.

I have thought about doing a lot more lifting, its just that I am a creature of habit, and its hard for me to change my rouine.

TheKansan
04-16-2008, 05:25 PM
My meals today:

Meal 1
6:00 am 8 oz boneless skinless chicken breast,, orange, 0.5 oz. peanuts
385 calories, 49g protein, 25g carbs, 14g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
6:00 pm 8 oz Wild Alaskan Salmon, broccolli, 1 oz. peanuts
410 calories, 48g protein, 17g carbs, 16g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 6
10:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 oz. peanuts
450 calories, 49g protein, 15g carbs, 19g fat

total calories= 2475
total protein= 319g
total carbs= 95g
total fat= 93g

TheKansan
04-16-2008, 09:30 PM
This running really is kicking my ass. I am trying to get to the point where I can run the full 30 minutes at over 7 mph. Its hard for me to get to that level, though today was the fastest I have ever gone for that duration.

30 minutes jogging, 3.32 miles, 6.6mph, 611 calories burned

Hotmoltenlava
04-17-2008, 04:41 AM
This running really is kicking my ass. I am trying to get to the point where I can run the full 30 minutes at over 7 mph. Its hard for me to get to that level, though today was the fastest I have ever gone for that duration.

30 minutes jogging, 3.32 miles, 6.6mph, 611 calories burned

You'll get there. I know it is not easy. Just go a little faster every day.

Did you sign up for that local 5k? I bet you still have time.....:D

(looks like a rep fairy visited your log....:D)

Freddie Beef
04-17-2008, 08:31 AM
I have thought about doing a lot more lifting, its just that I am a creature of habit, and its hard for me to change my rouine.

I here ya, I ahve been doing basicly the same workout for years now, if it aint broke dont fix it, as long as you are making gains, why change? Kep at it.

TheKansan
04-17-2008, 03:00 PM
You'll get there. I know it is not easy. Just go a little faster every day.

Did you sign up for that local 5k? I bet you still have time.....:D

(looks like a rep fairy visited your log....:D)

bigpoppaproppy repped me in the law enforcement thread. I didn't sign up for the 5K, I have a police physical abilities test that I am taking on Saturday, so I won't be able to do it.

TheKansan
04-17-2008, 03:10 PM
Another glorious day here in KC :) Here is what I am eating:

Meal 1
6:00 am 8 oz lean ham steak, orange, 0.5 oz. peanuts
385 calories, 49g protein, 25g carbs, 14g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 5
6:00 pm 8 oz boneless skinless chicken breast, green beans, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 6 carb/fat meal
10:00 pm broccolli, oatmeal, orange, 0.5 oz. peanuts, 1 tbsp. honey, 10 oz. sweet potato, 1 tbsp. peanut butter
911 calories, 28g protein, 167g carbs, 21g fat


total calories= 2901
total protein= 299g
total carbs= 242g
total fat= 93g

Badfrog
04-18-2008, 04:23 AM
This running really is kicking my ass. I am trying to get to the point where I can run the full 30 minutes at over 7 mph. Its hard for me to get to that level, though today was the fastest I have ever gone for that duration.

30 minutes jogging, 3.32 miles, 6.6mph, 611 calories burned

A 9 minute mile pace for over 3 miles is not too shabby. You are doing pretty solid. BTW, I never did hear what happened with your interview with the police dept. I'm hoping there was some good news?

TheKansan
04-18-2008, 01:59 PM
A 9 minute mile pace for over 3 miles is not too shabby. You are doing pretty solid. BTW, I never did hear what happened with your interview with the police dept. I'm hoping there was some good news?

Bad news actually, I didn't make the cut. But I didn't give up after being rejected, I immediately made plans to test for several other local police departments. One of which I have already taken, and I have an interview next Saturday. My dream of becoming a police officer will come true, it just might take me longer than I originally planned.

TheKansan
04-18-2008, 03:13 PM
I hopped on the scale today, and was surprised to see that I was down to 232 pounds. :) I guess I was just holding water or something on Tuesday.

Meal 1
6:00 am 8 oz lean ham steak, orange, 0.5 oz. peanuts
385 calories, 49g protein, 25g carbs, 14g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli,1 oz. peanuts
450 calories, 52g protein, 15g carbs, 19g fat

Meal 5
6:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 6
10:00 pm 8 oz lean ham steak, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

total calories= 2440
total protein= 323g
total carbs= 90g
total fat= 91g

TheKansan
04-18-2008, 09:37 PM
My last workout of the week went well. I am still not at 100% strength, its obviously due to the cutting, but I will worry about strength gains when the cut is finished.

squats
133x10
199x10
221x5
243x5
265x5

bench press
133x10
144x10
155x5
155x5
166x5
171.5x5
177x3

pendlay rows
133x5
144x5
155x5
166x5
177x5

curls
50x10
70x5
70x5
70x5

30 minutes jogging, 3.18 miles, 6.3mph, 582 calories burned

Badfrog
04-19-2008, 03:27 AM
Bad news actually, I didn't make the cut. But I didn't give up after being rejected, I immediately made plans to test for several other local police departments. One of which I have already taken, and I have an interview next Saturday. My dream of becoming a police officer will come true, it just might take me longer than I originally planned.

You've got the right attitude and I have absolutely no doubt in my mind that you will make it. You are very driven and it will show.

TheKansan
04-19-2008, 02:30 PM
You've got the right attitude and I have absolutely no doubt in my mind that you will make it. You are very driven and it will show.

Thanks man.

Here is today's cardio session.

35 minutes jogging, 3.77 miles, 6.4mph, 679 calories burned

Hotmoltenlava
04-19-2008, 02:34 PM
Ran a 26:30 5k today. Very happy with the time. It helped that my 16yo niece (who is on the H.S. track team) kept the pace for me....:D. Make sure you do one before the season is over. I think you would enjoy it.

Have a good one.

TheKansan
04-19-2008, 08:43 PM
Here are my meals for today, it was tough not cheating today, but I held out. Hopefully the carb/fat meal tommorrow will be enough to keep me going for a few more days.

Meal 1
6:00 am 8 oz lean ham steak, orange, 1 oz. peanuts
460 calories, 49g protein, 27g carbs, 20g fat

Meal 2
9:00 am 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 3
12:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Meal 4
3:00 pm 8 oz boneless skinless chicken breast, broccolli,1 oz. peanuts
450 calories, 52g protein, 15g carbs, 19g fat

Meal 5
6:00 pm 8 oz boneless skinless chicken breast, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

Workout Nutrition
WPO shake
105 calories, 26g protein, 2g carbs, 2g fat

Meal 6
10:00 pm 8 oz lean ham steak, broccolli, 0.5 oz. peanuts
375 calories, 49g protein, 12g carbs, 14g fat

total calories= 2515
total protein= 321g
total carbs= 91g
total fat= 98g


Ran a 26:30 5k today. Very happy with the time. It helped that my 16yo niece (who is on the H.S. track team) kept the pace for me....:D. Make sure you do one before the season is over. I think you would enjoy it.

Have a good one.

Great job on that 5K man, I will definately do one soon.

TheKansan
04-22-2008, 08:15 PM
I just realized I hadn't updated in a few days. Not that I have been slacking off, I have just been a little busy. Here is today's workout.

squats
133x10
199x10
221x5
254x5

overhead presses
89x10
100x10
111x5
116.5x5

sumo deadlifts
133x10
221x10
309x5
342x5

30 minutes jogging, 3.24 miles, 6.4mph, 621 calories burned

TheKansan
04-22-2008, 08:20 PM
I am finally comfortable enough with the rules of the diet that I feel I no longer need to count calories and keep track of my exact macros. Actually its a relief because that was a lot of work. I had a whole spreadsheet set up top make it easier and it still took a long time. Anyway here is what I ate today

Meal1
8 oz ham, half a grapefruit, 1/2 oz. peanuts

Meal 2
8 oz. boneless skinless chicken breast, 2 cups broccolli, 1/2 oz. peanuts

Meal 3
8 oz. boneless skinless chicken breast, 2 cups green beans, 1/2 oz. peanuts

Meal 4
8 oz. boneless skinless chicken breast, 2 cups broccolli, 1/2 oz. peanuts

Meal 5
8 oz. boneless skinless chicken breast, 2 cups green beans, 1/2 oz. peanuts

Meal 6
8 oz ham, half a grapefruit, 1 oz. peanuts

Hotmoltenlava
04-23-2008, 06:49 AM
Not that I have been slacking off

Slacker....:D

Just kidding.

TheKansan
04-23-2008, 02:58 PM
This is what I am eating today.

Meal1
8 oz. boneless skinless chicken breast, 2 cups broccolli, 1/2 oz. peanuts

Meal 2
8 oz. boneless skinless chicken breast, 2 cups broccolli, 1/2 oz. peanuts

Meal 3
8 oz. boneless skinless chicken breast, 2 cups green beans, 1/2 oz. peanuts

Meal 4
8 oz. boneless skinless chicken breast, 2 cups broccolli, 1/2 oz. peanuts

Meal 5
8 oz. boneless skinless chicken breast, 2 cups green beans, 1/2 oz. peanuts

Meal 6
8 oz ham, half a grapefruit, 1 oz. peanuts

Bodysteele
04-23-2008, 09:08 PM
Do you use any lite/diet sauce witht he chicken and broccoli?

I have to personally...the sodium isnt good but I can suck that crap down without something to spice things up.

Keep working big man....you are almost there bro!

TheKansan
04-24-2008, 04:35 PM
Do you use any lite/diet sauce witht he chicken and broccoli?

I have to personally...the sodium isnt good but I can suck that crap down without something to spice things up.

Keep working big man....you are almost there bro!

Yeah I use low carb ketchup. Its very hard eating that much chicken and broccolli without any sauce, though I did for a few days once I ran out. :)

After 4 weeks on the cut diet, I have decided to end my run of it. It is a little too strict even for me. Not saying I am giving up on my goal of 10% BF, just saying I need to be a little more flexible for my mental health. Keeping that in mind, I am switching to the Lifestyle Cut Diet, which is more lenient in food selection and will allow me to have a well deserved cheat every once in a while (within reason of course). It is a lower carb diet, but allows much more carbs than The Cut Diet.

My goal at this point is teaching myself how to eat in a healthy manner all the time, without constantly worrying about calories and macros, that is why I think the Lifestyle Cut Diet will be perfect. It is pretty similar to the Cut Diet, so it won't be hard to switch. I will finish out today on the cut diet, and begin the lifestyle cut diet tommorrow.

TheKansan
04-25-2008, 12:21 PM
I feel like a weight has been lifted off my shoulders. I guess I really was stressing way too much with the cut diet. I ate oatmeal this morning with breakfast :), it tasted so good. I may eat some rice, or maybe have a sandwich later, it all depends on how I feel. I'm going to have a good variety of foods from now on, no more chicken and broccolli for 6 meals a day (only 4 :D).

TheKansan
04-25-2008, 09:01 PM
Ok here is what I ate today, my first day on the Lifestyle cut diet. I'm not counting calories or doing macros anymore.

Meal 1
5 oz lean ham, 1/2 cup broccolli, 1/2 cup oatmeal, 1 oz peanuts

Meal 2
2 skinless chicken legs (about 6 oz.), 1 cup brocolli, an apple, 1 oz. peanuts, cup sugar free jello

Meal 3
2 skinless chicken legs (about 6 oz.), 1 cup brocolli, an orange, 1 oz. peanuts, cup sugar free jello

Meal 4
5 oz. shrimp, 2/3 cups brown rice, 1/2 cup broccolli, 1 tbsp. canola oil (mixed together and sauteed), 2 tbsp. salsa

Meal 5
2 skinless chicken legs (about 6 oz.), 1 cup brocolli, 1 oz. peanuts, cup sugar free jello

Meal 6
3 cups mixed bagged lettuce, 6 oz. lean steak, 4 tbsp. of italian dressing (made into a salad)

As a note I should mention I had never had italian dressing until tonight, and it is delicious. I will have to do the salad thing more often. Also rather than using boneless skinless chicken breasts, I used chicken legs because I got a great deal on them. I just remnoved the skin before cooking. Also I had an apple for the first time in years today. I decided I needed a little variety in terms of fruit, so I bought apples, oranges, strawberries, and grapefruit.

Bodysteele
04-25-2008, 09:26 PM
Looks like a healthy balanced diet to me....wish I got that much in veggie-wise, I need to buy a steamer like pronto.

How do you prepare your broccoli usually? Steam it? Add anything?

I just started my cut you should stop by eventually and give me some advice lol.

ROTO
04-25-2008, 09:37 PM
Nice freakin work man!

If this has already been answered then ignore it but do/did you have much issues with loose skin? I noticed in a few of the pics posted on your bodyspace where you were loosing weight but had some sagging skin issues.

Again though, nice work and keep it up. It must feel so nice to look in the store front reflections now and see 1/2 of your original self.

Take care

-Roto

TheKansan
04-26-2008, 06:25 AM
Looks like a healthy balanced diet to me....wish I got that much in veggie-wise, I need to buy a steamer like pronto.

How do you prepare your broccoli usually? Steam it? Add anything?

I just started my cut you should stop by eventually and give me some advice lol.

I either steam it, or just throw it in the microwave. I don't add anything to my veggies. Sorry I haven't dropped by your thread more often, I am on my way.

Dave76
04-26-2008, 06:44 AM
I'm just checking in on you, Kansan. You are the most inspiring transformation I've ever seen!

TheKansan
04-26-2008, 06:46 AM
I'm just checking in on you, Kansan. You are the most inspiring transformation I've ever seen!

Thanks Dave!!

Sorry I haven't been by your journal too often lately either.

TheKansan
04-26-2008, 06:55 AM
I forgot to post my workouts for the last couple of days. I am not missing them, just haven't posted them.


Thurday 4-24-08

squats
133x5
199x5
221x5
254x5
287x4
309x1
309x1

bench presses
133x5
144x5
155x5
166x5
182.5x3
133x5(cgbp)
133x5(cgbp)

pendlay rows
133x5
144x5
155x5
166x5
177x5

**No cardio on Thursday

Friday 4-25-08

squats
133x25
221x10
265x5
309x1
331x1
353x1 (failed)

overhead presses
89x15
100x5
105.5x8
116.5x7
133x3

t-bar rows
88x6
110x5
66x8
77x5

30 minutes jogging, 3.29 miles, 6.5mph, 624 calories burned

TheKansan
04-26-2008, 09:22 PM
Here is today's cardio:

40 minutes jogging, 4.19 miles, 6.2 mph, 770 calories burned

TheKansan
04-26-2008, 09:45 PM
Here is what I ate today. Had a sensible cheat meal today. No binge by any means.

Meal 1
sludge- 2 scoops whey, strawberries, 2 tbs. peanut butter and a little water mixed together
*My first batch didn't turn out right

1/2 cup oatmeal/w splenda
1 slice of light whole grain toast

Meal 2
salad- 5 oz. shrimp, 3 cups salad mix, 1/4 cup of light italian dressing
1/2 grapefruit/w splenda

Meal 3
6 oz. boneless skinless chicken thigh, 1 cup broccolli, an apple, 1 oz. peanuts, sugar free jello

Meal 4
6 oz. boneless skinless chicken thigh, 4 slices light whole grain bread, (made into sandwiches)1 cup broccolli, 1 oz. peanuts, sugar free jello

Meal 5
sludge- 2 scoops whey, strawberries, 2 tbs. peanut butter and a little water mixed together

*This time it came out great!!!

Meal 6
6 oz. boneless skinless chicken thigh, 1 cup broccolli, 1 oz. peanuts

Meal 7
cheat meal - 2 hot dogs/w buns and a brownie (as they say in the book, "Cheaters Always Prosper" :) )

TheKansan
04-27-2008, 04:02 PM
I just got back from my cardio. Didn't go to the gym today, just jogged outside.

30 minutes jogging outdoors, 13 laps, 3.25 miles

Bodysteele
04-27-2008, 04:41 PM
I used to have that sludge thing at my gym. A mini ice cream scoop of PB, some smoothie mix, 45 grams of whey powder, ice and a bit of water.

It tasted like a peanut butter and Jelly sandwich, not sure it was all that healthy though with the PB they used being non-natty. But it sure hit the spot after working out for hours!

TheKansan
04-28-2008, 05:49 PM
I used to have that sludge thing at my gym. A mini ice cream scoop of PB, some smoothie mix, 45 grams of whey powder, ice and a bit of water.

It tasted like a peanut butter and Jelly sandwich, not sure it was all that healthy though with the PB they used being non-natty. But it sure hit the spot after working out for hours!

Yeah that stuff is good. I will try it again with blueberries soon.

I barbequed a **** load of chicken last night, enough to last me all week. No need for me to cook every day. I haven't lost any weight in a week, still sitting at 232 pounds. I'm not upset or anything, I'd rather be at this weight than 475 any day.

TheKansan
05-03-2008, 01:40 PM
I have been a little bit busy lately, one issue was that my computer died on me. I spent 2 full days just piecing together a computer out of 4 different one's that were burned out in one way or another. Also I have been busy trying o get myself hired as a police officer at several different departments. Then add in overtime at my job and it seems like its hard to make time to post on the forums. I'm still around though.

Ronto
05-03-2008, 01:55 PM
I have been a little bit busy lately, one issue was that my computer died on me. I spent 2 full days just piecing together a computer out of 4 different one's that were burned out in one way or another. Also I have been busy trying o get myself hired as a police officer at several different departments. Then add in overtime at my job and it seems like its hard to make time to post on the forums. I'm still around though.

I was about to bump your journal earlier but I figured you were just busy with life. I know how that feels man, and i know your stickin with your diet and everything so keep it up. You'll find a job in due time, and you deserve it.

TheKansan
05-03-2008, 07:48 PM
I was about to bump your journal earlier but I figured you were just busy with life. I know how that feels man, and i know your stickin with your diet and everything so keep it up. You'll find a job in due time, and you deserve it.

Life has a way of keeping you busy.

Here are my workouts from the last two days.

Friday 5-2-08

squats
133x5
199x5
221x5
243x5
287x1
309x1

bench presses
133x5
144x5
155x5
166x5
171.5x5
177x3
188x2

pendlay rows
133x5
144x5
155x5
166x5
177x3

barbell curls
45x10
67x8

t-bar rows
55x10
66x10

lat pull-down machine
88x10
99x10
132x5

30 minutes jogging, 3.14 miles, 6.3 mph, 583 calories burned

Saturday 5-3-08

30 minutes jogging, 3.10 miles, 6.1 mph, 575 calories burned
15 minutes walking, 1.12 miles, 4.5 mph, 3.0 incline, 204 calories burned

squats
133x10
221x5
265x5

military presses
45x10
89x10
111x5
116.5x3

Hotmoltenlava
05-04-2008, 05:52 PM
Hey Tony,

Finished my mini-marathon yesterday. Best time I ever ran. That is the good news. Bad news is that at mile three, I stepped in a pot hole that I didn't see and turned my ankle. It hurt bad for a few minutes, but I kept going. I didn't think it was that bad and finished 10 more miles. About 20 minutes after the race, it swole up and started hurting. This morning, I had an orange on the side of my ankle and couldn't walk. Went to the doctor and have a severe sprain and multiple stress fractures. I'm on crutches, a splint and vicodin. I'm out of the game for multiple weeks, or longer. Sucks bad.

Oh well. Life happens.

Have a good one.

TheKansan
05-04-2008, 06:24 PM
Hey Tony,

Finished my mini-marathon yesterday. Best time I ever ran. That is the good news. Bad news is that at mile three, I stepped in a pot hole that I didn't see and turned my ankle. It hurt bad for a few minutes, but I kept going. I didn't think it was that bad and finished 10 more miles. About 20 minutes after the race, it swole up and started hurting. This morning, I had an orange on the side of my ankle and couldn't walk. Went to the doctor and have a severe sprain and multiple stress fractures. I'm on crutches, a splint and vicodin. I'm out of the game for multiple weeks, or longer. Sucks bad.

Oh well. Life happens.

Have a good one.

So let me get this straight, you badly sprained your ankle, then you ran on it for 10 miles!!!!!!!!

Ok, you have me beat, you are the most hardcore person I know.

I hope it heals up fast, sorry to hear that it happened, but you are one tough motherf*cker.

TheKansan
05-04-2008, 06:26 PM
Here is my cardio session for today:

40 minutes jogging, 4.23 miles, 6.3 mph, 794 calories burned

Hotmoltenlava
05-05-2008, 08:12 AM
So let me get this straight, you badly sprained your ankle, then you ran on it for 10 miles!!!!!!!!

Ok, you have me beat, you are the most hardcore person I know.

I hope it heals up fast, sorry to hear that it happened, but you are one tough motherf*cker.

I didn't realize it was that bad at the time. It really didn't hurt after a few minutes. I kept telling myself that if it was that bad, I shouldn't be able to run. A few miles later, I kinda forgot all about it. As soon as I stopped running, it started swelling and hurting. I have an ortho appointment tomorrow to see if there are any breaks. Still can't walk. I did have a funny moment at the grocery store last night. I rode one of those scooters around while my wife shopped. We had a lot of laughs.

Don't know about hardcore, but the doctors and nurses said about the same thing. I feel pretty silly for continuing to run, actually. I just trained so hard to stop after 3 miles. Oh well. Just a small bump in the road. I'll be back.

Keep up the good work, Tony.

Badfrog
05-06-2008, 04:52 PM
Great work Kansan and even better attitude. I gotta ask, I see a number of you guys jogging 3-4 miles or even more. Does it ever get easier? Does it still feel like you really want to quite in the middle of the session like it did the first few times?

TheKansan
05-06-2008, 05:54 PM
Great work Kansan and even better attitude. I gotta ask, I see a number of you guys jogging 3-4 miles or even more. Does it ever get easier? Does it still feel like you really want to quite in the middle of the session like it did the first few times?

It gets easier. The best thing you can do is not stare at the clock. I sometimes feel like time is standing still while I am trying to finish my cardio. I glance at the clock and realize I have only been running 5 minutes :D

TheKansan
05-06-2008, 09:06 PM
On an interesting note, there was a fire at my gym about a week ago. I was actually there the night it happened. I came out the gym door and there was smoke coming out of the top of the building. I didn't think anything of it because I assumed one of the high power light bulbs on top of the building had just burned out and it was just steam. Well the gym's basketball court took some major water damage and the entire gym is going to be closed for the next week while undergoing repairs. Basically I have to find somewhere else to work out for a week. Cardio won't be a problem, I will just go jogging outdoors, but I have no clue where I'm going to go lifting.

Monday 5-5-08

squats
133x5
199x5
221x5
254x5
276x4
276x1

bench presses
133x5
144x5
155x5
166x5
182.5x3
182.5x3

pendlay rows
133x5
144x5
155x5
166x5
177x5

30 minutes jogging, 3.15 miles, 6.3 mph, 592 calories burned

Today's cardio 5-6-08

30 minutes jogging, 3.31 miles, 6.5 mph, 626 calories burned

Hotmoltenlava
05-06-2008, 09:30 PM
Found out I didn't break my ankle. Just a bad sprain. Should be back in the game in a week or two. I was stairing at a few months off, if I had broken it. Very happy.

Have a good one.

TheKansan
05-10-2008, 07:03 PM
Found out I didn't break my ankle. Just a bad sprain. Should be back in the game in a week or two. I was stairing at a few months off, if I had broken it. Very happy.

Have a good one.

Awesome man, glad you are going to be back in the game.

I've been kind of lazy at updating my journal lately. Part of the reason is that I have been doing a lot of overtime at my job. The other reason is that I have been going full speed ahead with my plans to become a police officer. I am in the hiring process right now with three agencies, and I have turned in applications at another three as well. I have taken several written tests, physical abilities tests, and I have had 2 oral board interviews, and filled out huge background information packets. I have 2 polygraphs coming up on this coming Monday and Tuesday. Today there was a large law enforcement expo here in KC where 30 local agencies were present, and I spent several hours there talking with recruiters. Aside from that I have been jogging every day and lifting weights hard so that I could be in top physical condition for the police academy.

Unfortunately, for the last week my diet and nutrition have been less than perfect as I have been unable to pack big enough lunches for 12 hour days at work, so I had to pick up snacks at a gas station every once in a while. Throw in a couple of cheat meals when going out with friends and my progress has been at a stand still in fact I have gained a few pounds and am back up to 236. Tonight I am going to put a plan down on paper that I will be able to follow for the long term. It will still be based on the Lifestyle Cut Diet, but it will be strict

Anyway if nothing else, at least I have been exercising seven days a week as usual. As I mentioned before, my gym is under repair, so I have been going to a different Gold's Gym and I have to say that I like it better than my gym. Its smaller, but that is a good thing because it has a more comfortable and hardcore atmosphere. Also it has several things that my gym doesn't have, like an assisted pull-up machine, and a POWER RACK!!!!!! Believe me, that makes me happier than you could imagine. I can finally push myself to the very limits and not worry about killing myself on bench.

Another interestting thing is that while my Gold's Gym uses weights that are all in kilograms, this Gold's Gym uses weights in pounds, with 5 pound increments. So that took a little getting used to. Overall it's a great gym, I really like it, and I will still visit it once a week when my gym has finished repairs just because of the equipment they have tht my gym doesn't have.

TheKansan
05-10-2008, 07:18 PM
Here are my workouts for the last two days. I am still going hard at the gym as always. That way even if I do gain a few pounds, I can just pretend that it was a mini bulk :D

Friday 5-9-08

squats
135x5
205x5
225x5
245x5
275x5

bench presses
135x5
145x5
155x5
165x5
175x5

pendlay rows
135x5
145x5
155x5
165x5
175x5

hack squats
135x10
225x10
315x5
405x5

assisted pull-ups
level 15 - 10 reps
level 10 - 8 reps
level 6 - 5 reps

assisted dips
level 15 - 10 reps
level 10 - 8 reps
level 6 - 5 reps

Stairmaster (I wanted to try something a little different for cardio)
5 minutes on level 13

**The stairmaster kicked my ass. My calves were burning and I was sweating profusely, like I had been jogging for 20 minutes!!

1 Mile Run(I wanted to see how fast I could do a mile)
8:27 minutes jogging, 1.02 miles, 7.2 mph, 199 calories burned

**I could have run it faster, but I was still a little worn out from the 5 minutes on the stairmaster. I won't be satisfied until I get my time down into the 7 minute range.

Today 5-10-08

45 minutes jogging/15 minutes brisk walking, 5.77 miles, 5.7 mph(average), 2.0 incline, 1168 calories burned

NBFan1984
05-10-2008, 08:08 PM
Nice cardio man, stairmaster for a change will kick your ass some and running after that when you're not used to it would be tough. keep working man you're pretty amazing

Bodysteele
05-11-2008, 02:32 AM
Very nice bro....

Personally I think you should change up the cardio a bit and maybe work some HIIT in to shock your body for a bit...

Something like :90 second runs followed by :90 walks for 5 rounds would be interesting. Maybe try it and see how your body responds?

Weights look high as hell....upper body is coming once you stabilize weight-wise or choose to stop losing you gonna shoot up im sure!

Ronto
05-11-2008, 06:50 AM
Awesome man, glad you are going to be back in the game.

I've been kind of lazy at updating my journal lately. Part of the reason is that I have been doing a lot of overtime at my job. The other reason is that I have been going full speed ahead with my plans to become a police officer. I am in the hiring process right now with three agencies, and I have turned in applications at another three as well. I have taken several written tests, physical abilities tests, and I have had 2 oral board interviews, and filled out huge background information packets. I have 2 polygraphs coming up on this coming Monday and Tuesday. Today there was a large law enforcement expo here in KC where 30 local agencies were present, and I spent several hours there talking with recruiters. Aside from that I have been jogging every day and lifting weights hard so that I could be in top physical condition for the police academy.

Unfortunately, for the last week my diet and nutrition have been less than perfect as I have been unable to pack big enough lunches for 12 hour days at work, so I had to pick up snacks at a gas station every once in a while. Throw in a couple of cheat meals when going out with friends and my progress has been at a stand still in fact I have gained a few pounds and am back up to 236. Tonight I am going to put a plan down on paper that I will be able to follow for the long term. It will still be based on the Lifestyle Cut Diet, but it will be strict

Anyway if nothing else, at least I have been exercising seven days a week as usual. As I mentioned before, my gym is under repair, so I have been going to a different Gold's Gym and I have to say that I like it better than my gym. Its smaller, but that is a good thing because it has a more comfortable and hardcore atmosphere. Also it has several things that my gym doesn't have, like an assisted pull-up machine, and a POWER RACK!!!!!! Believe me, that makes me happier than you could imagine. I can finally push myself to the very limits and not worry about killing myself on bench.

Another interestting thing is that while my Gold's Gym uses weights that are all in kilograms, this Gold's Gym uses weights in pounds, with 5 pound increments. So that took a little getting used to. Overall it's a great gym, I really like it, and I will still visit it once a week when my gym has finished repairs just because of the equipment they have tht my gym doesn't have.

A few cheats, and slack on your diet can really help you out in the long run because it will reset your metabolism.

About the weights, it should have both kg, and lb on it? I thought all weights did..

I'm taking a few weeks off from dieting and the gym, well the gym atleast i'll probably start eating heatlhy again soon. My mom came back in town from florida (she's a traveling nurse and hasnt been home for like 3.5 months so I have to watch the house by myself... while taking care of 2 dogs, and working, and school... blah cooking is such a pain after a while lol) but yeah I'm enjoying my time with her, she goes to seattle next and I am going to be driving there with her and staying a few days then flying back..

Anyways I'm taking time off from the gym because i have pharyngitis I woke up in tears and went to the immediate care center on wens. It was honestly (no joking, or exagerating) the worse pain i ever felt in my life. I thought someobody was stabbing me every time i swallowed or said a word. I could barley talk to the nurse and the dr when they were asking me questions, and the nurse is like "on a scale from 1-10" and i said 10 before she eveen finished the rest of the sentance lol. Then there was a huge ordeal with insurance crap, but whatever **** happens. I'm finally starting to feel better, for the most part. I barley ate the past 3-4 days yet i'm up like 5 pounds explain that to me, i think it's cause i'm so hopped up on medication and drinking so much water that i'm bloating.

Take care if you dont see me around for few weeks I've been busy as can be. Now that my mom is in town we have to take care of a bunch of stuff that has to be done while she's here, then go to seattle and all that stuff.

Happy mother's day have fun with the family and don't let them get to you if they say you're lossing too much weight like they always do :P Don't worry too much about the diet, you're busy as hell and you can handle a week or two slacking off. And best of luck with your three interview proccesses I'm rooting for you.

TheKansan
05-11-2008, 07:00 AM
A few cheats, and slack on your diet can really help you out in the long run because it will reset your metabolism.

About the weights, it should have both kg, and lb on it? I thought all weights did..

I'm taking a few weeks off from dieting and the gym, well the gym atleast i'll probably start eating heatlhy again soon. My mom came back in town from florida (she's a traveling nurse and hasnt been home for like 3.5 months so I have to watch the house by myself... while taking care of 2 dogs, and working, and school... blah cooking is such a pain after a while lol) but yeah I'm enjoying my time with her, she goes to seattle next and I am going to be driving there with her and staying a few days then flying back..

Anyways I'm taking time off from the gym because i have pharyngitis I woke up in tears and went to the immediate care center on wens. It was honestly (no joking, or exagerating) the worse pain i ever felt in my life. I thought someobody was stabbing me every time i swallowed or said a word. I could barley talk to the nurse and the dr when they were asking me questions, and the nurse is like "on a scale from 1-10" and i said 10 before she eveen finished the rest of the sentance lol. Then there was a huge ordeal with insurance crap, but whatever **** happens. I'm finally starting to feel better, for the most part. I barley ate the past 3-4 days yet i'm up like 5 pounds explain that to me, i think it's cause i'm so hopped up on medication and drinking so much water that i'm bloating.

Take care if you dont see me around for few weeks I've been busy as can be. Now that my mom is in town we have to take care of a bunch of stuff that has to be done while she's here, then go to seattle and all that stuff.

Happy mother's day have fun with the family and don't let them get to you if they say you're lossing too much weight like they always do :P Don't worry too much about the diet, you're busy as hell and you can handle a week or two slacking off. And best of luck with your three interview proccesses I'm rooting for you.


Sorry to hear about the pharyngitis. I hear you on taking a little while off, its hard to keep all of this stuff up sometimes. Just be sure to eventually get back in the swing of things.

TheKansan
05-11-2008, 07:03 AM
Very nice bro....

Personally I think you should change up the cardio a bit and maybe work some HIIT in to shock your body for a bit...

Something like :90 second runs followed by :90 walks for 5 rounds would be interesting. Maybe try it and see how your body responds?

Weights look high as hell....upper body is coming once you stabilize weight-wise or choose to stop losing you gonna shoot up im sure!

Strength still isn't where I want it to be, but I am slowly making progress. I am reading about new lifting routines and am thinking abot starting one soon. I am ready to start bulking, I just don't want to start while I am still so heavy. I need to be in good shape for the police, even if that means I lose some strength, or make terrible gains.

Ronto
05-11-2008, 07:16 AM
Sorry to hear about the pharyngitis. I hear you on taking a little while off, its hard to keep all of this stuff up sometimes. Just be sure to eventually get back in the swing of things.

I'll def be back full swing when i come back from seattle I already feel fat lol.

Hotmoltenlava
05-11-2008, 11:09 AM
Don't sweat it on taking it a little easy. You have gone full bore for 18 months now and have made incredible progress. It might actually be good to let your body take a breather and catch up. Then you can go for the final push to your goal. Good that you are still moving forward on the police front. It will happen eventually. Just keep being persistant.

I made some quick progress on recovery and have now stagnated. My ankle aches pretty bad. I'm guessing it will be at least another week before I can hit the gym. I could probably go now and do upper body weights, but I don't feel like hobbling around there. Best to just recover and not invite re-injury. It is kinda nice to just enjoy myself with all this leisure time, but I feel like a part of me is missing with no running or weights. Oh well. Patience.

Hope you feel better, Ronto. Being sick sucks bad. I don't get sick often, but usually get a very bad strain of whatever it is.

Have a good one.

TheKansan
05-11-2008, 07:08 PM
Don't sweat it on taking it a little easy. You have gone full bore for 18 months now and have made incredible progress. It might actually be good to let your body take a breather and catch up. Then you can go for the final push to your goal. Good that you are still moving forward on the police front. It will happen eventually. Just keep being persistant.

I made some quick progress on recovery and have now stagnated. My ankle aches pretty bad. I'm guessing it will be at least another week before I can hit the gym. I could probably go now and do upper body weights, but I don't feel like hobbling around there. Best to just recover and not invite re-injury. It is kinda nice to just enjoy myself with all this leisure time, but I feel like a part of me is missing with no running or weights. Oh well. Patience.

Hope you feel better, Ronto. Being sick sucks bad. I don't get sick often, but usually get a very bad strain of whatever it is.

Have a good one.

When you are back at 100%, you will have to make up for the leisure time, so enjoy it while you can :)

I enjoyed yet another cheat meal today for mother's day. That is 4 in the last week. Not good at all. Fortunately I didn't let myself get out of hand and I should be just fine for the rest of the week.

Polygraph tommorrow. I am very nervous right now.

Hotmoltenlava
05-12-2008, 08:40 AM
Polygraph tommorrow. I am very nervous right now.

Just out of curiosity.....and I'm not digging for personal info......, what kind of questions do they ask?

Ronto
05-13-2008, 08:45 AM
Polygraph tommorrow. I am very nervous right now.

How'd polygraph go?

TheKansan
05-13-2008, 11:37 AM
Just out of curiosity.....and I'm not digging for personal info......, what kind of questions do they ask?


How'd polygraph go?

I passed the polygraph I took on Monday.

They ask all sorts of questions, mostly about illegal activity.

Have you ever used any illegal narcotics other than marijuana?

Have you ever had sexual relations with a person under 15 years old when you were over 17 years old?

Have you ever cheated your employer out of anything?

Questions like that. I took a second polygraph today, and I think I failed it, though he didn't tell me how I did.

Hotmoltenlava
05-13-2008, 02:32 PM
Have you ever used any illegal narcotics other than marijuana?



That's interesting. I guess they would eliminate too many candidates if they didn't exclude marijuana......:D

Good luck.

Badfrog
05-13-2008, 05:44 PM
I passed the polygraph I took on Monday.

They ask all sorts of questions, mostly about illegal activity.

Have you ever used any illegal narcotics other than marijuana?

Have you ever had sexual relations with a person under 15 years old when you were over 17 years old?

Have you ever cheated your employer out of anything?

Questions like that. I took a second polygraph today, and I think I failed it, though he didn't tell me how I did.


Let's see what my truthful answers would be..... No, No, well if food counts......yes.

Used to sneak a little bit of food at the grocery store when I was a teenager but nothing major, only stuff I would eat while there. And I had some food now and then at Wendy's but I was so good at working the grill that I deserved it.

Is it any wonder that I have a journal in the losing fat section??? haha

Freddie Beef
05-13-2008, 07:23 PM
I passed the polygraph I took on Monday.

They ask all sorts of questions, mostly about illegal activity.

Have you ever used any illegal narcotics other than marijuana?

Have you ever had sexual relations with a person under 15 years old when you were over 17 years old?

Have you ever cheated your employer out of anything?

Questions like that. I took a second polygraph today, and I think I failed it, though he didn't tell me how I did.

An ex-buddy of mine is a cop in the town I live in, and he did at least half the stuff listed that I know of. He made it thru teh acedemy and is a cop.....

FATHER FLEX
05-13-2008, 08:35 PM
Best of luck tomorrow. :)

Nothing wrong with a few cheats so long as you keep it reasonable, that is the difference between the regular folks and us bro. We can put and end to it on command, no week long binges. :)

Great lifting of late to.

TheKansan
05-13-2008, 09:27 PM
An ex-buddy of mine is a cop in the town I live in, and he did at least half the stuff listed that I know of. He made it thru teh acedemy and is a cop.....

They never said that you couldn't have done that stuff. They just want you to be honest about it :D

TheKansan
05-13-2008, 09:33 PM
Best of luck tomorrow. :)

Nothing wrong with a few cheats so long as you keep it reasonable, that is the difference between the regular folks and us bro. We can put and end to it on command, no week long binges. :)

Great lifting of late to.

You are my inspiration man. Thanks for dropping by. The cheating is over, and its time I was strict again. Here is today's workout by the way. I need to remember to post them every day.

squats
133x5
199x5
221x5
243x5
276x5

bench presses
133x5
144x5
155x5
166x5
182.5x4

pendlay rows
133x5
144x5
155x5
166x5
177x5

lat pull-downs
88x10
110x10
121x8
143x5

30 minutes jogging, 3.17 miles, 6.3 mph, 616 calories burned

LynchLucas
05-14-2008, 03:44 AM
Nice job.
http://www.jdoqocy.com/click-3014788-10510636

TheKansan
05-14-2008, 08:48 PM
Here is today's cardio:

30 minutes jogging, 3.19 miles, 6.4 mph, 0 incline, 614 calories burned

30 minutes brisk walking, 2.28 miles, 4.5 mph, 6.0 incline, 505 calories burned

TheKansan
05-15-2008, 09:23 PM
Got back from the gym after a good workout tonight.

Here is an interesting story. Girl at the gym practically throws herself at me tonight. I'm really not interested (she is not attractive and she is pretty out of shape), but she spends a long time flirting with me, and giving me her number and everything. Of course I'm trying to be nice and don't want to just blow her off because she is friends with a cute member of the staff, and I don't want her to tell the other girl that I'm a jerk. She is one of those people that will demand to know why I didn't call her. I'm not looking forward to bumping into her at the gym any time soon. She is always there about the same time I am there, in the late evening, so I am thinking about just changing the time I go to the gym to avoid her.

TheKansan
05-15-2008, 09:27 PM
Here is the workout btw. It was a good one. Very intense.

squats
133x10
199x5
221x5
254x5

overhead presses
89x10
100x5
111x5
122x5

sumo deadlifts
133x10
221x5
309x5
342x5

hack squats
133x5
221x5
309x5
397x5

30 minutes jogging, 3.15 miles, 6.2 mph, 599 calories burned

15 minutes brisk walking, 1.07 miles, 4.3 mph, 7.0 incline, 242 calories burned

Badfrog
05-16-2008, 04:15 AM
Got back from the gym after a good workout tonight.

Here is an interesting story. Girl at the gym practically throws herself at me tonight. I'm really not interested (she is not attractive and she is pretty out of shape), but she spends a long time flirting with me, and giving me her number and everything. Of course I'm trying to be nice and don't want to just blow her off because she is friends with a cute member of the staff, and I don't want her to tell the other girl that I'm a jerk. She is one of those people that will demand to know why I didn't call her. I'm not looking forward to bumping into her at the gym any time soon. She is always there about the same time I am there, in the late evening, so I am thinking about just changing the time I go to the gym to avoid her.


LOL awesome, the prices you pay for your fitness quest.

Hotmoltenlava
05-16-2008, 08:43 AM
Got back from the gym after a good workout tonight.

Here is an interesting story. Girl at the gym practically throws herself at me tonight. I'm really not interested (she is not attractive and she is pretty out of shape), but she spends a long time flirting with me, and giving me her number and everything. Of course I'm trying to be nice and don't want to just blow her off because she is friends with a cute member of the staff, and I don't want her to tell the other girl that I'm a jerk. She is one of those people that will demand to know why I didn't call her. I'm not looking forward to bumping into her at the gym any time soon. She is always there about the same time I am there, in the late evening, so I am thinking about just changing the time I go to the gym to avoid her.

Rejecting her very smoothly might get you in with her friend. Shows that you have standards and class. It is flattering even to have skanks throw themselves at you......at least that is what I remember.....I've been out of the game for a long time (thank god).

ROTO
05-16-2008, 08:50 AM
It is flattering even to have skanks throw themselves at you....


I totally agree, it's like playing pro ball for a living and on the weekends you play pick-up games.

hehe

-roto

TheKansan
05-16-2008, 08:45 PM
LOL awesome, the prices you pay for your fitness quest.


Rejecting her very smoothly might get you in with her friend. Shows that you have standards and class. It is flattering even to have skanks throw themselves at you......at least that is what I remember.....I've been out of the game for a long time (thank god).


I totally agree, it's like playing pro ball for a living and on the weekends you play pick-up games.

hehe

-roto


Yeah its a nice stroke to my ego. Still don't know how to deal with it, so I just went to the gym at a different time today to avoid her.

Just to let you know how crazy she is, she was asking to be my roommate after just 20 minutes!!!!!! All I can think to do is just blow her off, and just let her and everyone else think I'm a jerk.

Enough talk about crazy women, here is today's cardio. I jogged for a good hour today. It's been a while, and it really wore me down doing it. My endurance used to be a lot higher. I guess cutting my jogging down to 30 minutes a day really didn't help my endurance, even though I was doing it at greater speeds.

60 minutes jogging, 6.29 miles, 6.2 mph, 1177 calories burned

danapetersen
05-16-2008, 09:01 PM
Got back from the gym after a good workout tonight.

Here is an interesting story. Girl at the gym practically throws herself at me tonight. I'm really not interested (she is not attractive and she is pretty out of shape), but she spends a long time flirting with me, and giving me her number and everything. Of course I'm trying to be nice and don't want to just blow her off because she is friends with a cute member of the staff, and I don't want her to tell the other girl that I'm a jerk. She is one of those people that will demand to know why I didn't call her. I'm not looking forward to bumping into her at the gym any time soon. She is always there about the same time I am there, in the late evening, so I am thinking about just changing the time I go to the gym to avoid her.

Hi there!

I commend you for not being rude to her. However, you shouldn't have to change your schedule just to work around avoiding her. It's your right to not be interested and you dealt with it correctly. If you avoid her, in my opinion as a female from the outside, it kind of will make you look like a pansy. The other girl you are interested in may take note of your avoidance as a negative. AKA if anything were to ever transpire between the two of you, you could possibly do the same deal on her.

Maybe I'm not making much sense. To sum it up, in my opinion of course, upfront honest confrontation is the best way to go. Keeps you an honest man and people, men and women, applaud that. You also don't have to go about hiding from everyone!

Good Luck with both of the girls! LOL

Dana

Freddie Beef
05-16-2008, 09:07 PM
Got back from the gym after a good workout tonight.

Here is an interesting story. Girl at the gym practically throws herself at me tonight. I'm really not interested (she is not attractive and she is pretty out of shape), but she spends a long time flirting with me, and giving me her number and everything. Of course I'm trying to be nice and don't want to just blow her off because she is friends with a cute member of the staff, and I don't want her to tell the other girl that I'm a jerk. She is one of those people that will demand to know why I didn't call her. I'm not looking forward to bumping into her at the gym any time soon. She is always there about the same time I am there, in the late evening, so I am thinking about just changing the time I go to the gym to avoid her.

I will tell ya, when you stated one of the reasons you were not interested was she was out of shape, kinda struck a chord. How many times in your life were you ridiculed by hte opposite sex, or turned down because you were out of shape. It shouldnt even be a reason. Now that I got that out of the way, just get a notch on the "ol belt if ya know what I mean. Practice makes perfect. If she is that ugly, have her put her face in a pillow.

Freddie Beef
05-16-2008, 09:08 PM
I will tell ya, when you stated one of the reasons you were not interested was she was out of shape, kinda struck a chord. How many times in your life were you ridiculed by hte opposite sex, or turned down because you were out of shape. It shouldnt even be a reason. Now that I got that out of the way, just get a notch on the "ol belt if ya know what I mean. Practice makes perfect. If she is that ugly, have her put her face in a pillow.

Just kidding about the whole notch in teh belt thing. Just call her, go on a date, and tell her that she would make a great friend and leave it at that. Dont avoid her, or change gyms. Honesty is the best policy.

TheKansan
05-17-2008, 09:39 PM
Hi there!

I commend you for not being rude to her. However, you shouldn't have to change your schedule just to work around avoiding her. It's your right to not be interested and you dealt with it correctly. If you avoid her, in my opinion as a female from the outside, it kind of will make you look like a pansy. The other girl you are interested in may take note of your avoidance as a negative. AKA if anything were to ever transpire between the two of you, you could possibly do the same deal on her.

Maybe I'm not making much sense. To sum it up, in my opinion of course, upfront honest confrontation is the best way to go. Keeps you an honest man and people, men and women, applaud that. You also don't have to go about hiding from everyone!

Good Luck with both of the girls! LOL

Dana

Thanks for the advice. Believe me, I am a pansy at heart :)

I don't like playing the avoidance game, and I will probably not do it, its just that I have dealt with a similar situation in the past, where I was friendly to a girl, and she got the wrong impression. Even after stating I was not interested in a relationship, she still acted all crazy and obsessive around me for months. Finally I had to be very direct and it really hurt her feelings, and I never heard the end of it from my coworkers at the time.

I swore I wouldn't let that happen to me again, even if it meant me being a jerk from the very beginning.


I will tell ya, when you stated one of the reasons you were not interested was she was out of shape, kinda struck a chord. How many times in your life were you ridiculed by hte opposite sex, or turned down because you were out of shape. It shouldnt even be a reason. Now that I got that out of the way, just get a notch on the "ol belt if ya know what I mean. Practice makes perfect. If she is that ugly, have her put her face in a pillow.

Fred, believe me, it has nothing to do with her weight, it has to do with me wanting to be with a person who is as into health and fitness as I am. I don't want a girlfriend who will try dragging me to an all-you-can-eat buffet every night. A girl who whines that I spend too much time at the gym. I'm an active person now, and I am looking for someone with similar interests. Sitting at home and eating a pizza and watching tv isn't what sounds good to me anymore. I would like a woman who drags my ass to the gym even when I don't want to go.

Let me give you the example of my father and his wife. My father like me has always been very large. His wife was pretty skinny and in good shape when he met her. Of course my father eats out at restaurants a lot, and isn't very active at all, so before you knew it, she had gained quite a bit of weight, just from being around him.



Just kidding about the whole notch in teh belt thing. Just call her, go on a date, and tell her that she would make a great friend and leave it at that. Dont avoid her, or change gyms. Honesty is the best policy.

As I stated above, I made that mistake in the past, and ended up with an obsessive girl thinking I am her boyfriend until I had to make it very clear that I wasn't interested.

TheKansan
05-17-2008, 09:49 PM
Enough talk about the drama. Here is today's workout. I felt like crap at the gym today. I was totally worn out. I spent the entire morning and part of the afternoon fishing, so by the time I made it to the gym, I was tired. I didn't do any running today. I only did brisk walking for cardio. I only caught one measly cat fish today, and after I had cut it up and cooked it, I only got 6 ounces of meat off of it :D

squats
133x5
199x5
221x5
243x5
265x3
276x3

bench press
133x10
144x5
155x5
166x5
182.5x4

pendlay rows
133x5
144x5
155x5
166x5
177x5

30 minutes brisk walking, 2.23 miles, 4.3 mph, 7.0 incline, 500 calories burned

Ronto
05-18-2008, 08:10 AM
Enough talk about the drama. Here is today's workout. I felt like crap at the gym today. I was totally worn out. I spent the entire morning and part of the afternoon fishing, so by the time I made it to the gym, I was tired. I didn't do any running today. I only did brisk walking for cardio. I only caught one measly cat fish today, and after I had cut it up and cooked it, I only got 6 ounces of meat off of it :D


Catfish is some good eatin, I caught a 32lb cat fish one year when I was night fishing. Atleast you got a meal out of it :P that's all that matters right?

Freddie Beef
05-18-2008, 08:56 AM
As I stated above, I made that mistake in the past, and ended up with an obsessive girl thinking I am her boyfriend until I had to make it very clear that I wasn't interested.

I had something similar happen years ago when my wife and I first got togethor. I was really nice to this chick named bridget, we got along great. She didnt know me and Theresa were dating, and was bragging about her boyfriend, and showed a pic of me, HAH, that was really funny, too bad I didnt know about it. But I know what you mean about wanting to be with someone who is into fitness, that is my biggest problem with my marraige now. Theresa used to be, not anymore and she gets mad when I ask her to work out with me, the whole thing is really dragging my marraige down. I decided to not let it bother me anymore. COngrats on teh CAt brother, I hooked waht looked like a 10 pound Largemouth easy, last nite, but all I ended up with was bent hooks and no bass. I love fishing this time of year. There are some big cats in the pond I fish in. Good luck.

papagunz
05-18-2008, 09:10 AM
Just like to say that I feel you guys on the whole "woman who obsesses and can't take a hint". It really ruined my class trip to Mexico, a lot.

God, the horrible memories.

TheKansan
05-18-2008, 04:11 PM
Ok here is today's cardio. I pretty much have spent the entire day outdoors. I went fishing again this morning, this time I took my sister with me. We both came back empty handed. Thats cool though. In the summer when the buffalo are biting I will catch more than I can eat. Today's cardio I did outside since the weather was nice.

40 minutes jogging/walking outdoors, 3.75 miles, 15 laps

Freddie Beef
05-18-2008, 05:25 PM
If ya catch one this big, ship some fillets to me!!!!!

http://i256.photobucket.com/albums/hh162/toobigfred/santeecooperflathead.jpg

matoatoa
05-19-2008, 12:53 AM
I didn't know God made catchfish that big

TheKansan
05-21-2008, 08:40 PM
Well here are my workouts from the last couple of days.

5/20/08

squats
133x10
199x5
221x5
243x5
265x5

bench press
133x10
144x5
155x5
166x3
166x3
166x5
177x3
177x3

t-bar rows
44x10
55x8
66x5

lat pull-downs
88x20
110x10
132x10
154x5

30 minutes jogging, 3.12 miles, 6.2 mph, 0 incline, 602 calories burned

5/21/08

30 minutes jogging, 3.19 miles, 6.3 mph, 0 incline, 627 calories burned
10 minutes stairmaster, level 8, 42 floors climbed

Bodysteele
05-21-2008, 09:09 PM
Damn fine squatting....any thoughts on maybe lessening the frequency a bit and maybe trying to push the envelope more on intensity/poundage?

Just a random thought...

You are doing great!

How is the job search going bro?

Keep it up repz 4 lifffe! LOL.

FATHER FLEX
05-21-2008, 10:31 PM
Keep on hustling bro, one way or another you get it done! :) And will continue to!

TheKansan
05-23-2008, 09:56 PM
Damn fine squatting....any thoughts on maybe lessening the frequency a bit and maybe trying to push the envelope more on intensity/poundage?

Just a random thought...

You are doing great!

How is the job search going bro?

Keep it up repz 4 lifffe! LOL.

Job search is still going. I am in the middle of background investigations at two police departments right now. Unfortunately these things are pretty slow processes.


Keep on hustling bro, one way or another you get it done! :) And will continue to!

Thanks man, Right now I am pushing to be weighing in at 225 by the end of June. I'm taking it slow eating 3100 calories a day on the Lifestyle Cut Diet. I had the calories lower, but I kept cheating, I'm thinking because I wasn't eating enough. I've been back on track for about 10 days now and I am at 235 pounds.

Here are my workouts from the last couple of days. My deadlifts are as strong as ever.

5/22/08

squats
133x10
199x10
221x8
243x6

overhead press
89x10
100x10
111x8
122x5

deadlifts
133x10
221x5
309x5
397x2

30 minutes jogging, 3.11 miles, 6.2 mph, 0 incline, 591 calories burned

5/23/08

30 minutes jogging, 3.17 miles, 6.3 mph, 0 incline, 600 calories burned
15 minutes walking, 1.07 miles, 4.2 mph, 7.0 incline, 240 calories burned
15 minutes stairmaster, 1.47 miles, level 8, 70 floors, 256 calories burned

Bodysteele
05-24-2008, 12:53 AM
Pulls look excellent.

1150 kcals on cardio....dayum I hit like 600-700 no wonder you are 65lbs below me!!!

Keep it up bro, you are doing amazingly well.

TheKansan
05-24-2008, 09:21 AM
Pulls look excellent.

1150 kcals on cardio....dayum I hit like 600-700 no wonder you are 65lbs below me!!!

Keep it up bro, you are doing amazingly well.

I've done better before like when I run for the entire hour. I just wanted a little variety, so I did some brisk walking with a high incline, then I headed over to the stairmaster machine.

They should call the stairmaster the "Sweat Machine". Let me tell you, my heart was beating faster, and I was sweating twice as much after 15 minutes on the stairmaster, than 30 minutes running on the treadmill. That thing is a real workout. Heck my legs were so wobbly I could barely walk by the time I finished.

TheKansan
05-24-2008, 09:10 PM
After my lifting today, I really didn't feel like doing any cardio, but I forced myself to go through with it. I often am lacking on the motivation, but if I can get started, I usually will be fine after that point. I didn't do pendlay rows today, but substituted pull-ups as my back exercise instead.

squats
135x5
205x5
225x5
265x3
270x3

bench press
135x5
145x5
155x5
165x5
175x5

assisted pull-ups(weight noted is pounds of assistance)
112x10
82x5
52x3
40x2
82x5
112x10

lat pull-downs
200x5
200x5
200x5

30 minutes jogging, 3.21 miles, 6.4 mph, 0.5 incline, 631 calories burned

TheKansan
05-25-2008, 02:14 PM
I was in my gym today doing cardio and bumped into IFBB pro bodybuilder Victor Martinez !!!!

I knew that going to the gym 7 days a week would pay off. :D He was a really nice guy, heck and I had no clue just how large and muscular the pros truly are, having only seen them in magazines before. There are some pretty massive guys who work out at my gym, but none even came close to his size. Just absolutely awesome.

Anyway, here is today's workout:

30 minutes jogging, 3.18 miles, 6.3 mph, 0 incline, 600 calories burned

Ronto
05-26-2008, 12:34 PM
I was in my gym today doing cardio and bumped into IFBB pro bodybuilder Victor Martinez !!!!

I knew that going to the gym 7 days a week would pay off. :D He was a really nice guy, heck and I had no clue just how large and muscular the pros truly are, having only seen them in magazines before. There are some pretty massive guys who work out at my gym, but none even came close to his size. Just absolutely awesome.

Anyway, here is today's workout:

30 minutes jogging, 3.18 miles, 6.3 mph, 0 incline, 600 calories burned

Wanna trade gym's? lol Seattle is so boring I can't wait to tear up the gym again... im on like 4 weeks no gym from being sick then going out of town this blows.

TheKansan
05-26-2008, 12:47 PM
Believe me, my gym is boring too, hell aside from the fire, and meeting Vic, nothing ever happens there. :)

TheKansan
05-31-2008, 05:52 AM
I had a pretty busy week, thats why there have been few updates. The diet is going perfect so far, still pushing toward 225 pounds, which is my goal by the end of June.

FATHER FLEX
05-31-2008, 01:01 PM
I had a pretty busy week, thats why there have been few updates. The diet is going perfect so far, still pushing toward 225 pounds, which is my goal by the end of June.

End of June! You got this! Your cardio always motivates me, as I freaking hate it. So its cool to see ya crush it so often. :)

Bodysteele
05-31-2008, 04:43 PM
225lbs by the end of June....dayum.

Keep it going bro...youll get there.

TheKansan
05-31-2008, 09:18 PM
End of June! You got this! Your cardio always motivates me, as I freaking hate it. So its cool to see ya crush it so often. :)


225lbs by the end of June....dayum.

Keep it going bro...youll get there.

Oh yeah, 225 seems easily attainable.

I switched from the Lifestyle Cut Diet, back to the original Cut Diet a few days back. I want to maximize my fat loss. Here is my meal plan for the last four days.

Meal 1 6:00AM - 2 skinless chicken legs, 1 cup broccolli, 1/2 oz. peanuts
Meal 2 9:00AM - 2 skinless chicken legs, 1 cup broccolli, 1/2 oz. peanuts
Meal 3 12:00PM - 2 skinless chicken legs, 1 cup broccolli, 1/2 oz. peanuts
Meal 4 3:00PM - 2 skinless chicken legs, 1 cup broccolli, 1/2 oz. peanuts
Meal 5 6:00PM - 2 skinless chicken legs, 1 cup broccolli, 1/2 oz. peanuts
Meal 6 10:00PM - 2 skinless chicken legs, 1 cup broccolli, 1/2 oz. peanuts

Calories are right at 2200. Yesterday as it was the third day, I ate a carb up meal as my last meal of the day, which consisted of a cup of oatmeal and an ounce of peanuts.

I have already cooked all of my meals for the next couple of days. My plan is to follow this diet throughout the month of June in order to reach my goal of 225 pounds. I'll decide what to do after that later on.

Here is today's workout:
squats
133x10
199x10
221x8
243x6
265x5

bench press
133x10
144x10
155x4
155x6
166x4
166x1

t-bar rows
44x15
55x10
66x8
77x6
88x5

30 minutes jogging, 3.25 miles, 6.5 mph, 611 calories burned

TheKansan
06-01-2008, 04:10 PM
My diet is still going great. I am 5 days in on my second run of The Cut Diet, and pushing forward for the entire month of June to reach that next goal. All of my meals for tommorrow are already prepared, except the carb-up meal of course. I have already completed my exercise for the day.

30 minutes jogging, 3.4 miles, 6.8 mph, 644 calories burned

That is the fastest I have ever run for 30 minutes. The first 2 miles I ran at 7.2 mph, but I slowed down to 6.5 mph after that to catch my breath before speeding back up to 7 mph for the last 2 minutes. I completed 1.5 miles in just under 13 minutes, which is more than good enough to fulfill the cooper standards on a police physical abilities test. Still I won't be satisfied until I get my 1.5 mile time under 12 minutes, so I need to shave about 50 seconds off my time.

TheKansan
06-02-2008, 07:43 PM
I am pushing hard with the running. I need to be able to run a lot faster.

30 minutes jogging, 3.25 miles, 6.5 mph, 1.0 incline, 642 calories burned

Just finished my carb up meal. I swear that meal alone is keeping me sane. Day 6 went off perfect. I go back to lifting tommorrow. Weighed in today at 232 pounds, down from the 235 pounds I weighed back on may 23rd. I have 7 more pounds to lose before the end of June. I have to take it one day at a time.

TheKansan
06-03-2008, 08:59 PM
I must have still been carrying some water weight this morning I weighed in at 229 pounds. This is the first time I have dropped below 230 pounds. I am 5 pounds away from my next goal. Believe me I am pushing hard. I really slacked off for a bit back in the beginning of May, but no more. I said it before, and I still mean it, I am going all the way.

There was a big thunderstorm that went through KC tonight. I went to my gym and found out the power was out, so they were closing early. I had to drive another 10 miles to get to the next closest Gold's Gym, but I got my workout completed. Here is tonight's workout:

squats
135x10
205x5
225x5
245x5
275x5

bench press
135x10
145x5
155x5
165x5
175x3
175x3

assisted pull-ups(weight listed is pounds of assistance)
112x3(felt way too easy, so stopped after 3 reps)
82x10
64x5
52x4

assisted chin-ups
52x3
88x9

30 minutes jogging, 3.17 miles, 6.3 mph, 574 calories burned

Hotmoltenlava
06-03-2008, 09:41 PM
Keep it up, Tony. You still inspire me.

matoatoa
06-04-2008, 01:10 AM
me too...

I have been chasing those chin up reps as well.

Badfrog
06-04-2008, 10:24 AM
That's awesome that you drove the extra 10 miles to get to another gym. I think many would've just went home.

TheKansan
06-04-2008, 02:44 PM
Keep it up, Tony. You still inspire me.


me too...

I have been chasing those chin up reps as well.


That's awesome that you drove the extra 10 miles to get to another gym. I think many would've just went home.

Thanks a lot guys. Ten miles is a small sacrifice to make for good health

TheKansan
06-04-2008, 09:44 PM
Before I go to bed, here is my workout for tonight:

30 minutes jogging, 3.25 miles, 6.5 mph, 1.0 incline, 632 calories burned

The_Contrarian
06-07-2008, 08:19 PM
Hey Kansan, hows things going?