OptionTrader's Transformation Journal

[optiontrader1138]

Although I'm a classic "endo", I've had several periods in my adult life where I've been really in shape. During my boxing years in college, I weighed 154 lbs ... "skinny fat" as I remember, but I had a tremendous amount of endurance and speed. A couple of years of martial arts on top of that, and I had solid abs. After college I bulked up (not in a good way), but then in '97 I dieted down to 172 lbs ... as I remember, I looked great in clothes, but again I was skinny fat. A few times since then, I've been as low as 182.

In the past couple of years, my metabolism slowed down. My weight hit a record 212 lbs, and I don't wear it well. At that weight I feel sluggish and I look puffy and bloated in photos. It's horrible.

It's not limited to cosmetics either. My stress levels were out the roof ... for the first time in my life, I found myself getting so angry at times that I would get dizzy. My chest hurt and my head filled with blood at the slightest exertion. Finally, I went to the doc and he measured my blood pressure at 165/95... it was a race between a heart attack and a stroke.

Things had to change. I decided to go to an anti-aging doctor and get a full battery of blood tests. Testosterone was low (400), free test was low (1.4%), DHEA was very low, and my TSA was high. My cholesterol, which has always been perfect, jumped to 225. I really allowed myself to get to a bad place.

He put me on DHEA, a 2x/day multivitamin (includes fish oil caplets), Armour thyroid, and HCG. The difference is amazing ... my energy is back in full force and my motivation is sky high. I can blow through workouts again, like I haven't been able to do in 5 years. I immediately dropped 6 lbs.

Every time I dieted down in the past, I followed the same formula ... drop calories to 1700/day and run 5 days a week, sometimes twice a day. This time I want to do things differently ... I don't want to end up "skinny fat" again. This time, I'm educating myself and will drop the weight slowly while maintaining (or even building muscle). I bought Venuto's BFFM course and devoured it. I've cleaned up my diet 100% and doubled my aerobics efforts while keeping the weights up. I've seen a lot of results already in the first 6 weeks, but now it's time to reclaim some lost territory.

Here are my goals:

3 months: To gain 3 lbs of muscle and weigh 187 lbs at 21% BF.
6 months: To gain 5 lbs of muscle and weigh 172 lbs at 13% BF.
12 months: To gain 10 lbs of muscle and weigh 176 lbs at 12% BF.

I don't have photos from early January, but believe me they would be bad. I just started taking weekly photos last week, and here are the first two sets. I see improvement in just a week ... this is encouraging because my scale weight hasn't budged in a few weeks. More on this in the next post.

[optiontrader1138]

I recently started working out again in early January. I've had some pretty good results so far:

Starting weight: 208.4 lbs
Current weight: 202.8 lbs
Starting BF: ~27-29%
Current: 23-25%
Routine: Aerobics 3x/week 20-30 min, Weights 3x/week, 30-45 min. Just completed a 6-week intermediate workout program from the "body sculpter's bible".
Nutrition: 1800-2000 cal/day, no junk food, but some high sugar foods like "low fat" ice cream bars and jello cups with fruit.
Other: 2x/day multivitamin/fish oil supplement, DHEA 50 mg, HCG (1750 IUs/week, injected daily), and Armour thyroid tablets.

I saw myself in a photo today for the first time in awhile, and I've lost a visible amount of weight. I don't have that bloated, fat look anymore and my face looks much thinner.

Nevertheless, my scale weight has stayed pretty stable for the past two weeks. This has been very frustrating, so I locked myself away for a couple of days and researched everything I could on working out and nutrition. I would very much welcome your comments on my new program.

Nutrition

I hit a plateau, so I cut down to 1700 cal/day for a few days last week... maybe not surprisingly, I felt like ****. My weights went down for the first time since I've been working out... Kind of unexpected, as I dieted down a few years back and dropped 20 lbs on 1700 cal/day, and did ok for a few months on that.

I decided to spend some time figuring out exactly what is going on. Using different caliper methods, I calculated my current LBM to be around 155 lbs (GE Lunar Prodigy measured me at 145 lbs, but it overestimates body fat at high levels, so I think my caliper-based calculations are better). If so, this means I've gained 5-10 lbs of muscle in the past 6-7 years or so. Seems reasonable - I'm a lot stronger now than I've ever been in my entire life.

Using this LBM, I've estimated my current maintenance requirements to be around 2950 cal/day ... every estimate was within 100 calories of this number, so I guess it's reliable, but it seems on the high side. In January, I had my metabolism measured on a breathing machine, and it came up with 2600 cal/day.

So long story short, I've decided to raise my caloric intake to 2300 cal/day. No matter which of the above metabolic estimates is right, I should see at least *some* gradual weight loss at this level, correct?

In terms of food quality, I was pretty much clueless before about how much refined sugar was in the food I was eating (large amounts of healthy choice and south beach diet microwavable foods, as well as low-fat ice cream bars). I was also drinking lots of minute maid light drinks ... only 10 calories per can, but going through 8 cans a day or so (I don't like drinking straight water). I cut all of this out, and I am creating 4 meal plans that I will choose from daily. The menus are based on Venuto's BFFM course and the food choices are very clean, eg: oatmeal, cottage cheese, fresh fruit, egg whites, ground turkey, chicken breast, broccoli, etc. I've been eating this way for a few days now, and feel pretty good.

I have quit the no- and low-cal diet drinks altogether and switched entirely to water. The immediate effect of this is that I'm only able to drink about half the amount of water I usually do (down from around 80-90 oz to 50-60 oz). I'm trying to get myself used to plain water, but I really don't like it.

Workouts

My weight program is pretty good, but I think my aerobics program wasn't hard enough. I've gone from 20-30 minute workouts 3x/week, to 30-45 minutes 5x/week. The intensity is much higher now ... I'm keeping my heart rate up to 150-160 bpm for the duration of the workout. Before I was keeping it around 135 or so.

Other

I've decided to get proficient with the calipers (digital FatTrack 2) and start monitoring my own BF and LBM on a daily basis. It's pretty impossible to figure out what adjustments to make without having a consistent way of measuring results, so I think this will be a useful skill to have.

Looking forward to your questions or suggestions... thanks!

[optiontrader1138]

Here are two more photos, a little closer up.

[optiontrader1138]

And finally here's a record of my weight. I've just started charting LBM and BF%, but I'll have those in the future.

[tarman]

good luck in achieving your goals............remember though, as you lift, you may actually gain weight (muscle mass). Bottom line would be %BF, blood pressure, wasitline etc.

[optiontrader1138]

I hear ya. I just started tracking BF% and LBM on a daily/weekly basis and I'll use that as my guide. It'll be good to not have to rely on the scale anymore.

Blood pressure has dropped from 165/95 to 132/67 as of a week ago.

[optiontrader1138]

I'm up to 2300 calories per day (2400 yesterday) and an interesting thing is happening... I'm hungry a LOT more now. With 1700, I could go most of the day without eating.

Although my weight still hasn't changed much (it's dropped a small amount, but not to my lowest), my stomach fat feels loose and empty, like the insides are going away. Really weird.

[GSCampbell]

You'll soon be a shadow of your former self! :)

Good luck with your goals and welcome!

[fitnessman]

Very detailed journal!

Good luck!

[optiontrader1138]

Thanks, guys. I hope to be impressing you with my results soon. I weighed in at only .4 lbs above my lowest weight today. Hopefully tomorrow, I'll see a new record. My goal is to weigh in at 200 by Sunday.

Cardio and weight routines are going strong, I can't believe I haven't lost any motivation or energy at all.

[optiontrader1138]

It's been six days since I started taking daily BF and LBM measurements. My accuracy with the calipers has gotten much better with daily practice. I can regularly get the readings within 2 mm on the Iliac, thigh, and pec measurements. The abdominal one is still a challenge ... that's where I carry a lot of bodyfat, so the reading can fluctuate by as much as 20mm. If anyone has any tips for taking that measurement, let me know.

I monitor BF with two techniques: Iliac only and three measurements (chest, abs, thigh). Iliac seems to be the most consistent, while the abdomen reading is throwing off the 3 measurement technique.

After I get enough data, I don't rely on the daily caliper readings anymore. Instead, what I do is perform a statistical analysis of the existing data to get a close estimate of the "true" bodyfat. This factors out water weight and random measurement error. There is only 6 days of data, so I am not very confident of the result, but as of right now the model says I'm at 23.1% bodyfat.

I'm currently taking HCG which supposedly can have a steroid-like effect. That may be the case... my body weight is staying around 201-203, but my bodyfat keeps dropping. If this is accurate, then I'm gaining muscle at the same time as I'm losing fat. That would be terrific ... if true! Only time will tell.

I've attached a chart of my daily caliper measurements. I'll keep this up-to-date as time goes on.

[optiontrader1138]

Here's my first weekly update in my new journal:

Last week
========
204.2 lbs
BF % (Iliac only): 24.0%
LBM: 155.3 lbs
Waistline: 37 3/8"

This week
========
202.6 lbs
BF %: 22.7%
LBM: 156.6 lbs
Waistline: 37 1/4"

Nutrition
======
Calories: 2,222
Fat: 18%
Carb: 40%
Protein: 38%
Alcohol: 2%

Workouts
=======
No missed workouts.
5 days aerobics at 35 minutes each session, 152-158 BPM target.

Nice improvement! I'm seeing a big difference in the photos as well.

[optiontrader1138]

Here are the photos...

[optiontrader1138]

Not a great week. I had to head out to NY on business for four days and only got workouts in on two of them. My diet went from pretty good the first day, to abysmal. I kept the calories under control, but the quality wasn't great (no pizza or anything like that, but lots of beer).

Weight hasn't changed this week, but it does appear that I've lost a little bit of bodyfat. Not nearly to the extent that I did last week. Sundays are my day to measure, and we'll see then.

[Gunn27]

Nice work there Trader. You have some real impressive width to your lats, they'll look huge as your bf comes down. Keep up the good work. :)

[optiontrader1138]

Thanks, man. It's hard to notice those things. My lats and pecs have always been very easy for me to build up. I've gained over 3/4" on my chest measurement in the past 30 days without really trying all that hard.

Latest update:
Date Weight BF%
2/19 204.2 24.0%
2/26 202.6 22.7%
3/5 202.2 22.1%

Not bad, especially given the three piss poor nutrition days w/o working out this week! I would be going absolutely nuts if I was just relying on scale weight, because it hasn't budged in a month. My weights are strong though, and I feel thinner, so that's consistent with the caliper measurements.

I went up to 2500 calories yesterday and will keep it high again today, going back down to 2200-2300 or so for the rest of the week. Going to hit it hard and disciplined and try to get below 21% by next Sunday.

[optiontrader1138]

Ahhhhh so close to breaking 200 today ... 200.2! Hopefully tomorrow.

I've seen a consistent daily weight drop since trying the zig-zag pattern this weekend. 2500 cal one day, 1700-2000 the next two. Interesting...

[optiontrader1138]

Broke 200 today!

199.4 lbs to be exact. 21.1% body fat, also my lowest so far!

[optiontrader1138]

I've attached updated graphs of my progress. Some other notes:

* I don't really get sore anymore. My weights are going up really fast, and I don't seem to burn out. I attribute this to the HRT therapy, which has had amazing results for me so far.

* I think I had a lot of water gain from the HRT, which may been why my scale weight hasn't changed much during February. Hopefully the adjustment period is over ... breaking 200 was a big milestone for me.

* 35 minutes aerobics per day, 5x/week

* 45 minutes lifting, 2 day split routine. 3x/week

[jaguarr]

Glad to see your HRT paying off for you, man. It's frustrating to have your progress (not to mention your attitude, libido and other things) impacted by the low test factor, I know. Keep at it!

jag

[optiontrader1138]

Yeah, I hear ya. Things seemed to be stuck in place for a whole month, but I stuck with it and now the weight is dropping off.

I weighed in at 199.4 lbs today, fully hydrated. Wow, good to see that it wasn't a fluke! My BF also measured under 20% for the first time today (19.8%). Wow, I am so excited.

I've been noticing little changes from week to week, but yesterday when I was walking out of the bathroom, I turned sideways and saw what a HUGE difference this all has made. I am starting to see lines in my abs and my waist is radically thinner. It was great, but at the same time, almost shocking. It's strange how your body gets locked on to a certain weight and shape, and it's even stranger how it feels when you crack that pattern.

[optiontrader1138]

Another solid day of good nutrition, a 30 minute run (very solid, no rest and no tiredness, target bpm 152-158), and a 35 minute weight workout.

Weighed in at 199.4 lbs, after two meals no less. BF measured in at 19.7% (3 measurements) and 20.5% (Iliac only) ... another new record.

I went and bought some new clothes today ... everything feels different, like it hangs down further. But then when I went to another mirror outside of the fitting room, it looked great. My pecs were bulging through a couple of the shirts. I'm starting to get lines in my abs. This is really starting to blow my mind.

It was tempting during my workout to slack off a little, thinking what a great job I've done so far. But then I reminded myself that 9 lbs is just a start ... have another 17 lbs to lose, while maintaining my muscle and I kept pushing myself. I can't wait...!

[optiontrader1138]

19.5% BF today! Really noticeable changes now, for instance, I am starting to see the outline of my abs and cuts in my delts.

Updated graphs are attached. Photos will follow in the next day or so.

[ChocoChick]

Great job, OT. How about some more pics? ;)

[optiontrader1138]

Here you go! The before photo was taken on Feb 19th (the Feb 13th photo isn't great quality), the after photo was taken today. You can't see much of a change in definition between the two photos, but on the back photo, you can see a very obvious difference in my waistline.

[GSCampbell]

You can't see much of a change in definition between the two photos, but on the back photo, you can see a very obvious difference in my waistline.

I think there is plenty of difference between the two. Apart from the noticeable difference in your waistline that you mention, I can see a good difference in your chest! Keep up the great work - it shows.

[Gunn27]

I agree with GSC, I can see a great deal of difference in the front and rear pics. Excellent progress, well done.

[ChocoChick]

Count me in with GSC and Gunn - I see a big different in both sets of pics.

Are you in the abs contest?

[optiontrader1138]

Wow thanks for pointing that out guys. I don't see as much difference in the photos, but a ton in the mirror. Very motivating to hear you say that though!

I didn't make it in time for the abs contest ... I did join the body for life challenge though!

[jaguarr]

Count me in with GSC and Gunn - I see a big different in both sets of pics.

Are you in the abs contest?

Me, three. The progress is quite evident, so keep up the hard work!

jag

[optiontrader1138]

Had my follow-up blood test today. 5 vials, almost passed out. Awful. But in two weeks, I'll know exactly where I stand in terms of T count, estrogen, DHEA, and all those other goodies.

One thing I noticed in the photo. On that front photo, you can see some red lines below my pec and in the upper portion of my abs. Those were red lines from fat rolls that I got while sitting down. I don't get those anymore ... notice they aren't on the right!

I'm really looking forward to getting down below 15%, because according to a number of posts on this site, that's when most people start to see some real improvements in definition.

[optiontrader1138]

Weighed in at 198.6 lbs today, a new record!

[optiontrader1138]

Continuing to make great progress, despite a cheat weekend with birthday cake and pizza.

Today's weight is 197.6 lbs, another record low. BF % came in at:

Iliac only: 18.4%
Three measurements: 18.7%

Waist measurement was 36" today, also the lowest ever (down from 38 1/2").

Routine has stayed the same:

2300 calories most days, occasional day up to 2500
Very clean diet, 5-6 meals/day
aerobics 35 minutes 5x/week
weights 35-45 minutes 3x/week, 2-day split

Updated charts follow. Will post new pics when I have a chance in the next day or two.

[optiontrader1138]

196.8 lbs today (a new low!), latest BF measurement was 18.0%.

Not much else to report - I've been sticking to the same routine and losing about 1 lb/week with it, so there's no point in changing it any. I've increased calories to about 2400 per day to accomodate the new muscle on my frame. However, I still feel hungrier than I did a couple of weeks ago. Back then, it was really hard for me to get 2300 calories down ... now I'm hungry even after 2600.

It's getting harder and harder for me to hit my target heart rate on the treadmill. I'm now going 3 miles a day on a .5% incline at about a 10 minute-mile pace (occasionally dropping down to 8 minute-miles). It seems like I'm going faster and longer than most of the people at the gym now, which is pretty cool.

Here are my latest photos. There is an absolutely tremendous difference in my back ... the love handles have almost completely gone away. The before and after photos for the front aren't terribly improved IMO though. But I'm looking a lot better in the mirror. I'm seeing new lines starting to form between my delts and my triceps, striations along my pecs, and my abs are starting to poke through. The bottom part of my abs, where I had a good sized pot belly before, is shrinking big time. When I flex my abs now, the remaining fat actually inverts inward along the center vertical line.

Overall, I'm really happy with my progress so far, although at this point, I doubt it's that noticeable to others. I've gone from really overweight to just slightly below average in 2 months time. And this is the first cuttng cycle in my life where I've managed to keep all of my existing muscle.

One thing I have to constantly guard against now is missing a workout. I haven't yet, but I feel like I've accomplished so much that the urgency and pressure is off of me to attain results. But I just keep reminding myself of my goal to get to 8% BF ... I've worked this hard to get to "average", I may as well work a little hard and get to "great".

[Hibiscus09]

Wow! :) I can definitely tell you're trimmer in the midsection and your lats are looking awesome! Chest and shoulders are showing improvements, also. Nice work!

[optiontrader1138]

Thanks, Hibiscus! I'm starting to see improvements in definition by the day, which is pretty exciting, but my fiance is getting sick of hearing about it (LOL).

15%, here I come...

[optiontrader1138]

Although it was nearly a perfect week nutritionally and exercisewise, I had a setback over the weekend. I went out drinking on Friday night and had a few too many, waking up totally hungover and dehydrated yesterday. Last night I had three more beers while playing cards.

Yet despite this, it looks like I still made some progress. Bodyfat measured 16.7% - scale weight came in at 199.2 today. LBM went up a few pounds, but I'm guessing there's some water weight from the alcohol built into that.

My weights/reps went down slightly over the past two workouts. I'm not sure if it's because I need to eat more, or simply that it's time to change my routine. I decided to increase my calories over the weekend from 2400 (usual) to 3800 on Friday. I came back down to 2300 on Saturday.

Here's my weekly update:

Starting stats (Feb 19, 2006)
======================
204.2 lbs
23.1% BF
LBM 157.1 lbs

Last Week
========
200.6 lbs
19.0% BF
LBM 162.5 lbs

Today (Mar 26, 2006)
================
199.2 lbs
16.7% BF
LBM 166 lbs

[optiontrader1138]

I should probably also write that a few people noticed changes in me this weekend as well. For example, someone pointed out that my arms look a lot bigger than they used to (which is an illusion - they are the same size, but I lost fat, so they only look bigger).

That was pretty cool - can't wait to hear what people say when I reach my goal of 8%!

[GREENFEATHER]

Looking good trader!! I think the thyroid meds that I'm on are helping me out the most. I use celery seed powder, hawthorne berries and dandelion root for my bp. If yours becomes a problem again or isn't going down, pm me and I'll give you my source. I can buy 6 months of BP herbs for what I was paying for 1 month of benazapril! :(

I just noticed I put dandelion root in there twice. That's a good one for water retention!!

[optiontrader1138]

Nice - will do. I think Armour Thyroid is way cheaper than anything else though ... costs me about $5/month.

[jaguarr]

When you start getting compliments from folks you know, that's a good sign you're making progress. Nice! :cool:

jag

[optiontrader1138]

Yeah, getting compliments is definitely a great way to know you're making progress. I can really tell that I look radically different now ... muscular, although still smooth. I'm not complaining though, I had a huge belly 2 months ago (now it's just a little one ;-)

I've been reading up quite a bit on HST and I've been doing the same routine for 5-6 weeks now, so I'm going to try it. A lot of people seem to be getting great results from it. So today, I'm off to the gym to find my 15-rep maximum on a dozen different exercises, followed by a long treadmill session ... according to my math, I should the 15% BF range in the next 10 days, which is very motivating.

Getting the results of my blood test tomorrow ... hope he tells me that my testosterone has hit 1000 ;) It was 400 a few months ago.

[optiontrader1138]

Alright, I just got back from the doctor and received the results of my blood test. The doctor said that he has never seen results like mine in the space of two months ... he was very impressed. My blood test results have improved dramatically.

I also re-measured my body fat and LBM using the GE Lunar machine, which is supposedly the gold standard for measuring body composition. The improvement was really good, but it wasn't anywhere near what I've been calculating with the calipers. So I'm starting up a thread elsewhere to get other people's opinions. I'll put the results at the end of this post.

So here are my test results:

Test / Jan 29 Result / March 28 Result
Cholesterol, Total / 225 / 165 <-- !!
HDL Cholesterol / 43 / 42
LDL Cholesterol / 143 / 96 <-- !!
CHOL/HDLC Ration / 5.2 / 3.9 <-- !!

DHEA / 133 . 351 <-- !!

TSH / 3.99 / 3.89 <-- Armour Thyroid had no effect

Testosterone, Total / 400 / 960 <-- !!!
T, Free / 55.1 / 326 <-- !!!
% Free / 1.38% / 3.39% <-- !!!

Estradiol / 22 / 48 <-- Ratio unchanged, need zinc.

DHT / 51 / 82 <-- !!!

Bodyweight / 206.6 lbs / 199.8 lbs
% Fat / 29.0% / 24.6% <-- !!!!
Change in BF: -4.4% <-- !!!!
LBM / 141.1 lbs / 144.4 lbs <--!!!!
Change in LBM: +3.3 lbs <-- !!!!

So there you have it. Caliper measurements (two methods) and the navy technique all put me around 18.0% BF, but the GE Lunar machine has me at 24.6%. What do you guys think?

A couple of things came out of this. The Armour Thyroid hasn't had much effect, at all, on my metabolism. We decided to increase the dosage 50%. Also, my T/E ratio is still perfectly 20-1, which is about as low as it should ever get. I'm going to look into supplementing with zinc and other things that can suppress Estradiol conversion. Ideally, I'd like to get this back to at least 40-1 (50-1 is high, which results in raging libido).

[DJohnson]

Yeah, I just went through the same thing. I was calipering at 10% at the absolute most (if I pinch like 4 inches and fold). I think navy put me at 13% or something (31" waist). I went and got hydrostatically weighed and got hit with a nice 20% BF.

It just boils down to just down to "Wow, I look damn good for 24.6% BF, I'm going to look AMAZING at 8%!". :D
I mean a number means nothing, you've made some great progress and if you look shredded at 15% then who cares? The machine telling you a number higher than you expected makes no difference on how you look in the mirror.

Anyways, keep up the good work!

[optiontrader1138]

That's a great way of thinking about it! I'll get shredded at 15%, LOL!

Nithos made a good comment on the other thread ... said I looked 18%, but my muscles looked soft, so he would add 4% for intra-muscular fat. Sounds good to me, and it also explains why the calipers measure so low. I can handle soft looking muscles if it means that I can see them ;-)

[ChocoChick]

Awesome changes in your bloodwork! :)

[optiontrader1138]

Thanks!

After two months of 5 day/week workouts, I'm getting a little burned out. I'm taking next week off of weights (HST SD cycle), but I'm really sick of cardio, too.

I'm heading off on vacation in 6 weeks ... should I take a week off of cardio to recharge (at the risk of losing some progress)?

[KALIMAN91]

Thanks!

After two months of 5 day/week workouts, I'm getting a little burned out. I'm taking next week off of weights (HST SD cycle), but I'm really sick of cardio, too.

I'm heading off on vacation in 6 weeks ... should I take a week off of cardio to recharge (at the risk of losing some progress)?

Well if you feel burned out then you need the time off. But like you said you will be on vacation in 6 weeks.So maybe more of a active recovery week off would be better since you will be off during your vacation.
Just hit the gym and do maybe 2 full body workouts with light weight and if you feel like doing cardio just keep it low impact low intensity.
This should help with felling burned out and also keep you in the gym.
Unless you are dead set on taking the time off. But if you have a goal you wanna reach before vacation i would continue doing something atleast.

I am also taking a vacation in 48 days to Mexico to get married.I feel kinda tired and would like some time off too. I have 2 weeks in Mexico to rest and relax and i have alot of work to do to get to my goals before then so i am just pushing thru it as long as i dont injure myself. But i have switched a Upperbody/Lowerbody split and keeping them short (35-40 minutes) and then cardio afterward. This has helped alot for me.

Anyway great job on the transformation very inspirational.

[optiontrader1138]

Well, I'm taking a week off from weights for sure, as it's called for in HST. Not worried about losing size, as most guys say they regain all the size and then some in the first 2-3 weeks. I really just don't want to slow my fat loss progress down.

[jaguarr]

Good decision to take some time off. You can always throw in a little bit of cardio to keep your metabolism up and keep the fat loss going during your week off. Just don't overdo it.

jag

[DJohnson]

I take a week off from lifting and cardio (both at the same time) every 8-12 weeks. Never noticed any downsides to it.

[sillysd1410]

This thread has been so much fun to read! Your dedication is commendable! Could you share what a daily intake of food looks like for you??

[optiontrader1138]

Hi Silly, Thanks for the kind words. Here's day 1 of my meal plan:

Breakfast
=======
Quaker Lower Sugar Instant Oatmeal
1 cup skim milk
1 cup cottage cheese
1 cup strawberries

Morning Snack
===========
1 cup skim milk
3 egg whites
1 egg yolk
whole wheat english muffin

Lunch
====
Asian Turkey Burger
Whole Wheat Hamburger Bun
1/2 Yam
Ketchup

Afternoon Snack
============
Myoplex or MetRX shake

Dinner
=====
Chicken Breast (4 oz)
1/2 Yam
1/2 cup cottage cheese
Blueberries (1 oz)

Evening Snack
===========
Can of Tuna
Light ranch Salad Dressing (1 tbsp)

Total: 2300 calories
44% Carb
41% Protein
15% Fat


Now lately I've really been mixing it up using recipes from "Eat For Life" ... the nightly dessert has become a tradition in my house. Things like berry parfait, fruit crepes, and high-protein chocolate pudding have made my new eating habits a lifestyle rather than a diet!

-OT

[sillysd1410]

I am a 32 year old gal that has lost 70 lbs over the past 2.5 years and have this stubborn 25lbs left to go. Just within the past few weeks gotten a gym membership and started lifting weights and using the cardio machines. I am loving it, but all this is so new.
You seem really dialed into it (in a healthy way)..thanks for sharing your daily menu.
I have a feeling I need to pick up my calorie intake...

[optiontrader1138]

What's your BF% and how much are you eating now?

[optiontrader1138]

Here are my latest charts. Plan on putting up some photos later tonight.

Weight: 196.8 lbs - a new low!
Waist: 35" ... down 3 1/2" since end of Jan
BF (Calipers): 15.8% or 17.9% depending on which method. The 1-site measurement has really been diverging from the 3-site measurement lately (see the graphs). I guess maybe I'm not losing as much fat there right now.

[optiontrader1138]

Ok, here are my latest photos. I'm a little red, as I've been fake baking (getting ready for a trip to Mexico and don't want to burn!).

I see huge improvement in my back and triceps. Chest is tighter and although it's kind of hard to tell from the photos, I've lost a lot of stomach fat. There's just a hint of obliques and lat muscles peeking through in the front photo.

Posting photos up in the thread is really motivating. I've been really burned out, but I can see a lot of progress this week.

[almostnuts]

Keep it up!
Doing great.

[GREENFEATHER]

Go easy on that Easy Bake Oven option, lol! You don't want to be peeling while your in Mexico!! You're coming along quite well.

[ChocoChick]

Ok, here are my latest photos. I'm a little red, as I've been fake baking (getting ready for a trip to Mexico and don't want to burn!).

I see huge improvement in my back and triceps. Chest is tighter and although it's kind of hard to tell from the photos, I've lost a lot of stomach fat. There's just a hint of obliques and lat muscles peeking through in the front photo.

Posting photos up in the thread is really motivating. I've been really burned out, but I can see a lot of progress this week.

Wow! Very nice ;)

[optiontrader1138]

Finally found some good information on anti-aromatase supplements over at LEF.org. I just started supplementing with 100mg of zinc yesterday, so I'm going to give that a week or two before trying something else. The article also mentions that liver dysfunction could be responsible for high E ... I've been known to drink a lot at times in the past, so I'll be looking over their liver protocol as well.

==============

If estradiol levels are high (above 30), total testosterone is mid- to high-normal, and free testosterone levels are low or low-normal (at the bottom one third of the highest number on the reference range), you should:

* Make sure you are getting 80 mg a day of zinc. (Zinc functions as an aromatase inhibitor for some men.)
* Consume 400 mg of indole-3-carbinol to help neutralize dangerous estrogen metabolites. Cruciferous vegetables, such as broccoli and cauliflower, can also stimulate the liver to metabolize and excrete excess estrogen.
* Reduce or eliminate alcohol consumption to enable your liver to better remove excess estrogens (refer to the Liver Degenerative Disease protocol to learn about ways to restore healthy liver function).
* Review all drugs you are regularly taking to see if they may be interfering with healthy liver function. Common drugs that affect liver function are the NSAIDs: ibuprofen, acetaminophen, aspirin, the "statin" class of cholesterol-lowering drugs, some heart and blood pressure medications, and some antidepressants. It is interesting to note that drugs being prescribed to treat the symptoms of testosterone deficiency such as the statins and certain antidepressants may actually aggravate a testosterone deficit, thus making the cholesterol problem or depression worse.
* Lose weight. Fat cells, especially in the abdominal region, produce the aromatase enzyme, which converts testosterone into estrogen (242).
* Take a combination supplement providing a flavonoid called chrysin (1000 mg) along with piperine (10 mg) to enable the chrysin to be absorbed into the blood stream. Chrysin has been shown to be a mild aromatase inhibitor. This combination of chrysin and peperine can be found in a product called Super MiraForte.
* If all of the above fail to increase free testosterone and lower excess estradiol, ask your doctor to prescribe the potent aromatase inhibiting drug Arimidex (anastrozole) in the very low dose of 0.5 mg twice a week. Arimidex is prescribed to breast cancer patients at the dose of 1-10 mg a day. Even at the higher dose prescribed to cancer patients, side effects are rare. In the minute dose of 0.5 mg twice a week, a man will see an immediate drop in estradiol levels and should experience a rise in free testosterone to the optimal range.

[optiontrader1138]

I'm on day 2 of my forced 9-day rest from lifting and running. Went out last night and had a few drinks, but have been eating perfectly otherwise. I'm going to make this a "refeed" week, so I'm also working on getting my calories up to 2800 per day (maintenance level). Hopefully this will have a big effect on my results over the next 8 week cycle.

More comments yesterday from old friends I haven't seen in awhile ... a completely unsolicited "you look really tone!"

[ChocoChick]

More comments yesterday from old friends I haven't seen in awhile ... a completely unsolicited "you look really tone!"

Thats the best, isn't it? Enjoy!

[optiontrader1138]

Day 3 of my forced rest ... man, I really want to hit the gym...

[GSCampbell]

Day 3 of my forced rest ... man, I really want to hit the gym...

Miserable, isn't it? :D Stick to your guns - your body will thank you later.

[jaguarr]

Miserable, isn't it? :D Stick to your guns - your body will thank you later.

I agree. Don't forget, you grow when you rest and refeed, not when you're in the gym. :)

jag

[Nick_Wa]

Hey OptionTrader, progress looks great, keep it up! Im bout to start a short 6 week cut and my diet looks like its gonna be about 2500 calories a day. Im 215lbs right now, not sure about body fat. I was just wondering if you feel that your are still getting strength gains while at eatin around 2300, 2400 cals a day? I just dont want to lose muscle becasue Im not eating enough, but at the same time dont want to maintain/bulk.

[optiontrader1138]

Hey Nick,

I've been making really good strength gains while cycling between 2300-2600 calories a day. It started flagging a bit at the end because I was getting a little burned out (or I needed a change in my routine).

Now I have the advantage of newbie gains, muscle memory, and HCG+DHEA, but I gained 3 lbs of muscle while losing 10 lbs of fat at this calorie level.

You should really get your BF % taken though, it'll tell you for sure where you need to be.

[optiontrader1138]

Today is day 4 of my forced rest. Still bored and want to get back to the gym.

Here are my latest pics and stats. A bit of a decrease in body fat using 3 sites, while a bit of an increase using just the Iliac. Body weight is a bit higher today, but that's because I didn't weigh myself until 4pm (usually weigh myself in the morning).

BF: 15.8% (3 sites) / 18.4% (1 site)
Weight: 199.8 lbs
LBM: 168.2 / 163.0 (depending on which BF measurement)

I did three workouts last week taking my max at 15, 10, and 5 reps in preparation for the HST cycle. I actually felt sore again for the first time in awhile. I see lots of improvement in my back, including increased musculature in the rhomboid area and some major shape forming in my upper lats. My front has firmed up a bit more, and I today I noticed a big decrease in my abdominal fat.

[jaguarr]

Hey, I see a big difference! Nice work!

jag

[optiontrader1138]

Day 6 of my forced rest, only three more days to go. My body weight has remained the same this week, but I definitely feel my muscles getting soft. It'll be worth it if I can make some serious gains during the next cycle though.

[jtroster]

Rest weeks are hard once you catch the iron bug. I kept hearing a little voice telling me "Come in, a few sets of curls can't hurt."

[ChocoChick]

Here are my latest pics and stats. A bit of a decrease in body fat using 3 sites, while a bit of an increase using just the Iliac. Body weight is a bit higher today, but that's because I didn't weigh myself until 4pm (usually weigh myself in the morning).

*swoons*

;)

[optiontrader1138]

LOL ... I think I'm far from being swoon-worthy. 6 more months ;-)

[optiontrader1138]

Last day of my forced rest, thank god! I am starting to feel like crap from not working out. Went out last night and played cards (won $1700, yahoo!), ate like ****, and drank. Yuck.

Tomorrow is the first day of my HST cycle and I'm back on the treadmill. My next "official" body comp test is in June in about 10 weeks. My goals are to gain another 3 lbs of muscle and lose 10 lbs of fat. This will put me at about 190 lbs. My bodyfat % will be 20.5% on the body comp machine, or about 12% with the calipers.

[ChocoChick]

Wow! Congrats on your winnings. I guess you play some serious cards!

[optiontrader1138]

poker winnings: Even a blind squirrel finds a nut sometimes!

First day back today, and boy, could I feel it. That first HST workout doesn't look like much, but after 9 days of rest there was definitely some muscle burn. Heart rate was much higher during the workout (although it still recovered quickly). 22 minutes on the treadmill.

Looking forward to losing some weight again!

[GSCampbell]

That first HST workout doesn't look like much, but after 9 days of rest there was definitely some muscle burn.

True Dat! I remember looking at the first week of HST on paper and thinking "this will be a breeze." Man, was I wrong! I felt like I was gonna puke after every workout the first week - LOL. :D

[optiontrader1138]

It wasn't quite up to "puke level", but I'm feeling early DOMS less than 24 hours later. Very stiff today.

[jaguarr]

True Dat! I remember looking at the first week of HST on paper and thinking "this will be a breeze." Man, was I wrong! I felt like I was gonna puke after every workout the first week - LOL. :D


The whole week and a half that you followed the program!? :eek: :D


Welcome back to the Church Of Iron, optiontrader!

jag

[GSCampbell]

The whole week and a half that you followed the program!? :eek: :D

I actually did a whole 8-week HST cycle. Interesting stuff.

[optiontrader1138]

What kind of results did you get from it?

[optiontrader1138]

Well, I completed my first week of the HST program. The 1st and 2nd workouts were pretty tough, while my body had recovered somewhat and the 3rd workout was much easier.

I've just about recovered my full endurance in my aerobics workouts as well (it's amazing how much you lose with only a week of rest), going about 30 minutes on the treadmill.

I am still taking my bodyfat measurements with both 1 and 3-site techniques. The 1-site has stayed pretty flat for awhile, while the 3-site has continued to go down, although not yet at the same rate that it was before. Obviously, this is due to the fact that I took a week off ... my metabolism isn't racing like it was. Also, I've been pretty consistently eating 2400 calories/day.

Finally, I'll close this post by mentioning that I hit a new weight record (low) yesterday - 196.6 lbs!

Graphs attached, photos coming in the next couple of days.

[optiontrader1138]

Here are the latest pics! There hasn't been a tremendous amount of change over the past two weeks. The first week was a rest week, and last week was basically catching up. However, I see some difference in my upper back and my triceps look a little thicker.

I've cheated a bit too much this past week because of Easter (M&M's, mmmm...) But I'm back in full swing as of yesterday, so I expect noticable improvements in the next three weeks.

[ChocoChick]

Can I swoon yet? Or are you still gonna tell me it's too soon? ;)

[optiontrader1138]

You can swoon when you see cuts in the front!

===================================

A new weight record today - 194.8 lbs, about 1.5 lbs lighter than my last lowest weight!

Body fat measurements are still quite divergent. The one-site (Iliac) reading has remained steady at 17.2% for about 3 weeks, whlie the 3-site test has continued to go down and is now reading 14.3%. The average of these is about 15.8%, which seems to be right on with my appearance.

The annoying thing is that the belly fat is melting down very, very slowly in comparison with other places. I attribute this to fat being lost internally and intramuscularly ... belly fat is the last to go. Again, this is backed up by the fact that my muscles are beginning to look much harder.

With less than 3 weeks to go before Mexico, there's still a chance I can get down to 191 by then...

[optiontrader1138]

Here's the latest!

I've been somewhat lax about counting calories for the past two weeks due to a nasty lingering head cold (AWFUL and it doesn't go away!). When I have counted, I've hovered around 2600 calories/day, which is nearly at my maintenance level. As a result, my rate of fat loss has slowed, but I've most definitely gained a lot of muscle and have hardened up. LOTS of people have made comments ... I've had total strangers come up to me and point out how great I look. I personally don't see that big of a difference, but this has really picked up in the past two weeks.

My weights are all way up ... about to start the 5th week of the HST program and I haven't missed a workout yet. I have missed maybe two days of aerobics, but it was only on the days where i was absolutely exhausted and miserable. Even on my other sick days, I've gotten no less than 20 minutes of good aerobics in.

I leave for Mexico in two days. I'm pretty happy with my results so far ... I look better than most people in a t-shirt ... especially among 35 year olds. When I get back, I'd like to drop another 8-10 lbs of fat and then start a cycle where I build mass. I get big pretty quickly, but it's really hard for me to lose fat, so I figure I'll get the tough stuff out of the way first then spend the rest of the year putting on 10-15 lbs of solid muscle.

photos attached!

[optiontrader1138]

Oh I almost forgot. Latest weight was 195 lbs (this morning). My BF % measurement (3 sites) was 12.5%, while my Iliac reading was 16.7%. My next official BF measurement (on the GE Lunar machine) is in about 6 weeks.

[optiontrader1138]

Hey everyone,

I'm back from Mexico and loving life! The last couple of weeks have been completely wasted from a nutrition standpoint, but I've been nearly perfect in regards to my weight workouts. I've still managed to keep the weight off, and in fact, I weighed in a few days ago at a record 193 lbs.

There were many comments about how in shape I look from various people while I was on vacation. In fact, I have to say that there were only a few people who appeared to be in better shape than I am, but I think that says more about the location than my physique ;-)

I'm trying to myself back on track again, which is very difficult after enjoying a hedonistic lifestyle for so long. Today was supposed to be the first day, and I made a great start of it... that is, until we went and watched the Davinci Code at the theater. I was starving, so I enjoyed a hot dog and some nachos with cheese.

Ah well, time to set a new goal. I'm shooting for 188 lbs by the end of June, just in time for my next official body fat measurement!

[ChocoChick]

Welcome back OT!

[jaguarr]

Welcome back, OT! Sounds like you had a great time in Mexico!

jag

[optiontrader1138]

Here's a detailed update about my results with the HST program. I've just completed the first 6 weeks of the program, and have the toughest 2 weeks left to go. I found it to be a relatively easy routine to follow, even though its a 3 day/week full-body program.

One of the big selling points of the program is that you don't burn out on it ... I found this to be true. Usually I'm very sick of lifting after six weeks, but my motivation and energy never flagged. However, I did not find myself getting sore after the first two weeks on the program. The 5-rep cycle (weeks 5-6) was particularly easy, even though I was using extremely heavy weights. One thing I loved about the program is that the workouts are fast - I completed my entire body in about 30 minutes each workout.

I had a one-week interruption right after week 4, but I was physically active throughout those 7 days. I ate very clean up to week 4, but drank a few times during weeks 5 and 6. Similarly, up to week 4 my aerobic routine was 5 days/week, but this dropped down to about 2-3 days/week during weeks 5-6. Finally, I stayed at a caloric deficit for the duration of the program ... about 2500 calories/day.

My goal with the program was to maintain or grow some muscle while continuing to lose fat. Here are my results so far. Remember, there are still 2 weeks to go, which I'm hoping will be far more intense than the previous 6.

................Before...................After.... ......Difference
Weight......197.8.....................191.6....... ..-6.2 lbs
LBM..........167.9.....................165.9...... ...-2.0 lbs
Fat %........15.1%...................13.4%........-1.7%
Bicep........15 5/8"..................15 3/8".......- 1/4"
Forearm....12 1/2"..................12"............- 1/2"
Chest........44 ".......................44 5/8"......+ 5/8"
Waist........35 1/4"...................34 3/4"......- 1/2"
Hips..........39".........................38"............- 1"
Thigh........22 1/2"...................22 1/4".......- 1/4"
Calf..........15 7/8"...................15 5/8".......- 1/4"

My body fat percentages are based on a three-site caliper method ... my readings using the one-site (Iliac) caliper hasn't changed in awhile. At the end of June, I will be getting my BF measured again on the GE Lunar machine, which is accurate to the gram. Of course, I'll be posting my results here.

[jaguarr]

Looks like you've done well dropping your BF percentage with this routine, OT.

jag

[Flynn]

Good Job! The numbers are going in the right direction - keep up the good work!

[optiontrader1138]

Well, I've made my decision to continue cutting. I thought long and hard about going on a muscle-building cycle (ie: eating more calories), however my reasoning was thus:

* I already have plenty of muscle, so if I cut down further, I'll look pretty good.
* If I went on a muscle building cycle, I would get bigger but my cosmetic improvements would just be delayed for another 10 weeks.

So I'm biting the bullet and going hard-core back to the cutting cycle that has so far gotten me down from 212 lbs to 192. My goal for this cycle is to tighten up. People tell me all the time that it looks like I work out. However, I've not really impressed anyone yet.

My first goal is to reach 190 lbs or less by the end of June. Then 185 by end of July. And finally, 182 in August.

================

Food: 2300 calories/day on non-workout days, 2500-2600 on workout days.

Aerobics: 5-10 minutes all out on my non-usual machine (ie: rowing), followed by 30 minutes on the treadmill or stairmaster. 152-160 bpm target heart rate.

Supplements: In addition to my HRT regimen, I am adding a thermogenic product containing caffeine and tyrosine.

Lifting: going to do another HST cycle, but this time not utilizing so many isolation exercises. Rather, I'm going to stick with 5 or 6 compound exercises, utilizing 3 sets each. My goal is to increase my maxes and build overall mass (not a realistic goal for most people, but because I am both on an HRT program and I gain muscle very easily, it's very doable for me).

[ChocoChick]

Sounds like a good decision, OT. Are you going to be posting your new routine?

[optiontrader1138]

Yes - as soon as I start it, in a couple of weeks. I'm still finishing off the last week of my first HST cycle.

[jaguarr]

Looking forward to seeing your next cycle, OT. Sounds like you've had some very good success, thus far.

jag

[optiontrader1138]

Hi everyone,

It's been awhile since I checked in here. This has been due to a lack of time on my part, but not a lack of exercise! I've continued to hit the gym pretty hard over the past few months with no breaks.

I saw my doctor again shortly after my last post. A body composition test showed that I had lost 3 lbs of fat but had also lost 1.5 lbs of muscle... my diet had plateaued. He advised that I go on a cycle or two of muscle building, so I've done just that.

My weight increased from a low of 192 lbs to 201 lbs a couple of days ago. Body fat has increased from 13.4% to 17.4%. According to my calipers, I've gained about 2.5 lbs of muscle since the end of July, but the rest is fat. I'm now basically eating as much as I can, which is about 3200 calories per day. Most of the time, it is high quality food and protein shakes, but I'm not above the occasional greasy meal (also helps me get my calories in). I've been less than disciplined lately when it comes to monitoring my diet, but I do keep my log sporadically to try and stay calibrated. I find that if I can track my calories for a day or two, it helps to keep me on track.

I've been lifting 5 days a week, but have dropped aerobics down to 20 min, 3x/week. My weights have gone up nicely. Below are my 5-rep maxes from March and right now:

Bench: 180 -> 240
Hack Squat: 410 -> 650
Rows: 190 -> 220
Lat Pulldowns: 220 -> 240
Military Press: 120 -> 180 (!)
Tricep Pressdowns: 90 -> 100

The difference is much bigger if you look way back to January... for instance, I was doing 290 on the hack squat machine back then. Obviously, my improvements between Jan and March can mostly be attributed to nervous system adaption, but what the hey, it's still an improvement.

So, I'm making some nice progress although it is slower than I would like. People (and strangers) make comments about the "big guy" (me) pretty much everywhere I go now, which is pretty cool. In fact, I saw myself on film not too long ago and I couldn't believe how big I looked, it was pretty cool.

My biggest pitfall right now is a lack of discipline when it comes to eating. I find that I am very busy and I'm also a little lazy, I guess, just enjoying a break from the rigors of my dieting cycles.

I'm going to go back to dieting after this lifting cycle is over (end of October). My goal will be to utilize the extra muscle I gained and get even leaner than I was before.

I'll try to start posting my routines and weekly progress on here again, as I found that it did help me focus.

[ChocoChick]

Hey there, OT. Welcome back. I hope you'll stick around this time. :)

[optiontrader1138]

Wow, I just learned how much sugar is in Starbucks drinks. I usually get the caramel macchiato or a chai. I thought these were fairly harmless, but it turns out they are very high in simple sugars.

Guess I gotta quit these now...

[optiontrader1138]

So what's the deal with Yoplait yogurt? I just checked the nutrition contents and its 95% sugar as well. Does this mean I need to cut yogurt out of my diet as well? Or can I mix it with cottage cheese and be fine?

[optiontrader1138]

Well, my weight gain cycle is over and my cutting cycle has begun. In three months, my weight jumped from 192 to 205.5 lbs. Although I'm a mere 7 lbs lighter than I was last January, I look a LOT bigger. My arms and shoulders are noticeably more muscular, as is my frame in general. My quads and glutes are a couple of inches larger as well. People comment about my size quite a bit, but I will be the first to say that I am just too soft. My calipers are broken and the new ones haven't arrived yet, but I would estimate that I'm at 17% BF right now.

On to my progress. Over the first 10 days of my cutting cycle, I did not lose any weight. In fact, I even gained a pound!

Frustrated, I asked for some advice on Tom Venuto's new forum. He suggested that I try both carb-tapering and carb-cycling, both described in chapter 12 of BFFM.

Carb-tapering is the principle of eating most of your carbs early in the day, and limiting your evening meals to protein and green vegetables. Carb-cycling is a technique where you eat limit carbs to 35% for three days, then increase it to around 50-60% for the 4th day. This is supposed to work particularly well for meso-endomorphs (that's me).

I tried this and the weight immediately started falling off. I'm now losing weight at the fastest rate I ever have before, even in comparison to when I was taking Ephedra! Since last Monday (about 10 days), I've dropped nearly 5 lbs (today I weighed in at 200.6 lbs, down from 205.5).

My energy levels get kind of low on the third day, but it's been getting better during each 4 day cycle. And although I'm still eating with discipline, the 4th day feels like a feast! It's actually fairly easy to keep up this routine, even easier than before because with such rapid weight loss, I've allowed myself to eat more calories (Normally I diet with about 1800-2000 calories/day ... I'm currently at 2300-2500/day). In fact, I could probably increase my calories even further and continue to lose weight at an acceptable rate.

FitDay is telling me that I will hit my goal of 184 lbs around Jan 1, but that is taking into account the first 10 days of no weight loss. It actually appears to me that I should reach my goal around the 1st week of December. We'll see.

Training
======
Cardio - I work out for 30 minutes, 5 days a week. I've identified 5 machines and do a different one each day to alleviate boredom and joint stress. Works wonders! I notice the work outs getting easier each day, probably because I'm carrying a lot less weight around.

Weights - I'm following a custom workout program created for me by the Men's Health website (post a message if you want the link). It's much different than the HST workout I've been following. It's a three-day split, which means that I work out my entire body once per week. However, each workout is much more intense than the HST program, consisting of 5 or 6 sets of heavy weights rather than just 3. Overall, the total volume is about the same. I'm not particularly concerned with muscle growth for the next two months... I'm just looking to maintain what I've got while shredding up.

So it looks like I've learned something pretty valuable about dieting from this cycle and I'm well on my way to achieving the goals I set for myself at the beginning of the year.

[ChocoChick]

Nice progress, OT. I think Tom Venuto is the best for diet advice.

[optiontrader1138]

Down to 199.0 lbs today. The weight loss is fast and steady, and my weights are still up there. This is the most quickly I've lost weight for as long as I can remember.

Same routine, no changes.