Kilim's REDuction: Biggest WINNER Contest Log

[Kilim]

Kilim's REDuction: Biggest WINNER Contest Log

6/23/08 to 7/22/08

This is my entry for the CL REDuction 30 day transformation contest using CL REDuction.
The contest can be found here: http://forum.bodybuilding.com/showth...hp?t=107349661


Background:

I am a 32yo Filipino Male, 5'8" and currently 181.4 lbs and bodyfat of 26.1%!
I just started working out again a month ago (on 5/12/08) after 7 years of inactivity. (Got married and now have a 5yo son after getting an honorable discharge from the USMC back in 2001)
I joined the USMC at 130lbs and left it at ~150-160lbs.

This is actually more of a continuation of my last log which can be found here: http://forum.bodybuilding.com/showth...hp?t=108428181

Goals:

Short Term Goal: To be toned and have a defined body with 6pack abs before the summer is over. I want at least to get 15-18% Bodyfat by 8/31/08!

Long Term Goal: To get stronger, bigger, better, badder I want to get to 10% Bodyfat and get the best body I can have!

Starting Stats:

Body Stats
Height: 5'8.0" (1.73 m)
Weight: 181.4 lb (82.5 kg)
Bodyfat: 26.1 %
Waist: 38" (96.52 cm)
Thighs: 22.5" (57.15 cm)
Calves: 5.5" (39.37 cm)
Chest: 37.5" (95.25 cm)
Forearms: 9.5" (24.13 cm)
Arms: 13.5" (34.29 cm)
Shoulders: 48" (121.92 cm)
Hips: 36" (91.44 cm)
Neck: 16.5" (41.91 cm)


Lifting Stats:

Data as of 6/22/08
Stat: Start / End
Squat: 195
BB Bent-over Row: 120
BB Bicep Curl: 65
Bench Press: 135
Standing Overhead Press: 70
Tricep Pushdown: 60
Deadlift: 215
Leg Press: 320


(Estimated One Rep Max)
Bench: 152 lb (69.1 kg)
Bicep Curl: 81 lb (36.8 kg)
Squat: 220 lb (100.0 kg)
Barbell Rows: 140 lb (63.6 kg)
Deadlift: 228 lb (103.6 kg)
Overhead Press: 87 lb (39.5 kg)

Starting Workout Program:

Monday, Wednesday, Friday:

PM Lift: 10min Max Incline Treadmill Warm-up
Followed by Lifting sets for the day

Current Weight Lifting Plan:
(This weightlifting plan was copied from britlifter's thread called My advice for all beginners and first time readers.

WEEK A

Monday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8 (Will be doing Straight Leg Deadlift)
BB Row 4 x 6
Bicep Iso 3 x 8 (Will be doing Barbell Curls)

Wednesday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 2 x 8 (Will be doing Tricep Pushdown)

Friday
Deadlift 2 x 5, 1 x 3
Leg Press 2-3 x 10
Wide Grip Pullups 4 x 8
Bicep Iso 3 x 8 (Will be doing Barbell Curls)

WEEK B

Monday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 3 x 8 (Will be doing Tricep Pushdown)

Wednesday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8 (Will be doing Stiff legged or Romanian Deadlift)
Pullups/ DB Row 3 x 8 (Will try to powerset)
Bicep Iso 3 x 8 (Will be doing Barbell Curls)

Friday
Bench Press 3 x 5
Incline Press 2-3 x 10
OH Press 3 x 6-8
Tricep Iso 3 x 8 (Will be doing Tricep Pushdown)

Repeat


NOTE:
I warm-up each exercise doing the following:
(approx weight x Reps x Set)

Bar x 5 x 2
50% x 5 x 1
75% x 3 x 1
85% x 2 x 1
Start Sets

Followed by Abs
Followed by 20min Max Incline Treadmill Cooldown
Note: Stopped doing 20-30min AM Cardio for now. Will start again if I think it is needed again for progress.

Tuesday & Thursday (Saturday optional):

HIT Cardio 1st thing in the morning on empty stomach.
(This HIT Cardio plan is copied from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?

• Start 4 min Warmup.
• 12 Reps of 20secs Max Effort Sprint followed by 40secs jog.
• 4 min cooldown light jog.

May do Abs right after HIT Cardio. (No set routine)

You may also find my Workout in Spreadsheet Format online here: http://spreadsheets.google.com/pub?k...qqWyUg0l0eFEUg

Current Supplement Plan:

My Current Supplement Plan:

Controlled Labs Products:
REDuction
Orange TRIad
Purple Wraath (Grape)
White Flood (Lemonade)
GreenMAGnitude (Lemonade)
GlycerGrow
Golden Finish (Shipment expected mid-week of week 1)

Other Supplements:
ON 100% Casein Protein Powder
ON 100% Whey Protein Powder
Nature's Best Zero Carb Isopure Protein Powder (Will be replaced by ON 100% Whey once empty)
GNC Triple Strength Fish Oil
Barlean's Highest Lignan's Flax Seed Oil

Equipments Used:

Life Fitness Premium Digital Body Scale http://www.cvs.com/CVSApp/cvs/gatewa...?prodid=390739
Garmin Forerunner 405 https://buy.garmin.com/shop/shop.do?...9&locale=en_US
CamelBak Better Bottle w/ Big Bite Valve, 1L http://www.ems.com/catalog/product_d...=1214223084834
Brita Water Pitcher http://www.amazon.com/Brita-42378-De...4223199&sr=8-4
Sansa Clip, 4gb http://www.amazon.com/SanDisk-Sansa-...4224745&sr=8-3
Sony MDR-J11g h.ear Sports Headphones http://www.amazon.com/Sony-MDR-J11G-...4225049&sr=8-1
AccuFitness MyoTape http://www.bodybuilding.com/store/acc/myotape.html
CVS 4-A-Day Weekly Planner Plus Organizer Tower http://www.cvs.com/CVSApp/cvs/gatewa...?prodid=407202

Before Pics:

Front Relaxed


Front Flexed


Side Profile


Back Relaxed


Back Flexed


USA Today 6/23/08

[Kilim]

6/23/08

Note: I am in my cutting phase for the summer.

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=1
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=6%2F23%2F2008


Starting Weight: 181.4
Starting Bodyfat: 26.1%

Note: I ONLY record my Weight & Bodyfat % when taken right after I wakeup and then use the bathroom in the morning.

Weight Lifting:

Exercise
Weight x Reps x sets

Squat
195 * 5 * 2
200 * 5 * 1
175 * 7 * 1
(May have to lower the last set by 5-10lbs next session to get 10 reps)

Straight Leg Deadlift
205 * 5 * 2
205 * 3 * 1

BB Bent-over Row
120 * 6 * 3
125 * 6 * 1

BB Bicep Curl
65 * 8 * 2
70 * 8 * 1
(May have to stick to 65 lb next session to maintain good form)

Cardio:

10 min Pre-workout max incline treadmill walk (0.47 mile)
20 min Post-workout max incline treadmill walk (0.89 mile)

Abs:

Crunch
3 * 15

Leg Lift
2 * 10

Side Sit-ups
2 * 10

Note:
I may start to only do Abs on my HIT Cardio days due to it taking up too much of my gym time.
I prefer to only be at the gym for 1.5 hrs, max 2 hrs.
Also, being at the gym for too long gets me wife agro
Will see how it goes this week.
Maybe Ill just do Abs on both Lifting and HIT Cardio days and just avoid wife agro

Diet & Supplements & Activities:

7:30am = Wake-up and take 2 AM REDuction tablets with 16oz water.
8:30 = Breakfast

2 tablets Orange TRIad
Strawberries, fresh, 1 cup, sliced
Quaker Quick minute Oatmeal plain w/water, 0.5 cup
Lactaid Fat Free Milk, 0.75 cup

9:30 = Protein Shake

Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving
Lactaid Fat Free Milk, 1 cup

10 = 1 scoop GlycerGrow chased with 1 1/2 scoop White Flood + 1 scoop GreenMAG in 14oz water
10:30 = Start sipping 1/2 scoop WF + 2 scoops Purple Wraath in 1 liter water.
10:50 = Start Pre-workout Warm-up then Lifting.
~11:30 = Intake 1 scoop GlycerGrow and chase with PW/WF Mix (Water Bottle refilled with plain cold water as needed)
~12pm = Abs
~12:30 = Post-workout Cooldown

1:15 = Eat Banana on the way home from gym.
1:30 = Post=workout protein shake

2 tablets Orange TRIad
Nature's Best Zero Carb Isopure: Cookies & Cream, 1 serving
Lactaid Fat Free Milk, 1 cup

2:30 = Lunch

Morton's of Omaha: Beef Pot Roast with Gravy, 4 oz
Brown Rice, long grain, 1 cup

7 = Dinner

2 tablets Orange TRIad
Rack of Lamb: Broiled, 1 serving
Birds Eye Steam Fresh Mixed Vegetables Selects, 0.5 cup
Brown Rice, long grain, 1 cup

9:45 = Pre-bed Shake

Barlean's Flax Oil, 1 tbsp
Lactaid Fat Free Milk, 1 cup
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving
2 PM REDuction tablets

~10-11 = Sleep

Total Calories/Fat/Carbs/Protein: 2,271 / 43 / 240 / 231 (17%/42.3%/40.7%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)


Note:
I felt energetic and amped going to the gym.
I think I wasn't doing my breathing properly when I was doing squats as I got a lil dizzy during my 3rd set.
Also think I need to have a better breakfast, maybe more oatmeal and protein shake, as I started getting hungry when doing my deadlifts lol.
Maybe just more carbs (oatmeal) on my next lifting day.

As for the AM REDuction pills.
They taste yummy lol.
I do feel awake the entire day and didn't get any jitters or any crash so far.

Water Intake:

I drank at least 3 liters of water while working out today.
(1 liter had WF + PW mixed in it.)
I also start my day by waking up to at least a 16oz glass of cold water.
I strive to drink a minimum of 1-1.5 gallons of water a day.
So thats about 4-6 of my 1liter water bottle. ( <3 my CamelBak water bottle )

I do this easy enough so not going to note it on each post.
Just added this part as a note about my water intake.

[bull.dogz]

Nice. A ton of detail. Good luck!

[Kilim]

Nice. A ton of detail. Good luck!

Thanks!

I guess I am a data nut lol.
I want to see my progress, it helps motivate me and lets me know what I maybe doing wrong and what I am doing right.

My wife thinks I am obsessed with this bodybuilding thing.
I guess she maybe right.
I would tell her: "Why go willy nilly and take a year or so on something you can achieve with less time, with good dedication, knowledge and effort!" ... "When you want something, you better go for it ... no one is just going to hand it to you!"
(Hope that made sense.)

I got a goal I want to achieve and willing to do what I have to do to get it
I just read everyday and hopefully understand more later what I do not understand now.
It is always good to learn something new everyday
I learned so much just this few weeks that I am re-educating myself

[Dracoy]

Looks great, does the REDuction have to be in the photos? I think it does.

Edit

you have it good!

[Kilim]

Looks great, does the REDuction have to be in the photos? I think it does.

Edit

you have it good!

LOL, ya I forgot the REDuction on my Front Profile pic earlier today.
I had to bother my wife to take a 2nd picture when I realized it!

She thinks I am crazy lol

[pu12en12g]

Awesome

[Kilim]

6/24/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=2
You may also find my detailed diet plan here: http://www.sparkpeople.com/mypage_tr...=6%2F24%2F2008


Weight: 181.2 (-0.2 lbs)
Bodyfat: 26.1% (0%)

HIT Cardio:

1.53miles in 20mins
http://connect.garmin.com/activity/242600
I know teh chart only states 19m23s ... I took a 37s pee in the middle lol

Abs:

Ab Ball Crunch: 3 * 15
Ab Wheel: 2 * 10
Side Sit-ups: 2 * 10

Diet & Supplements & Activities

7:15am = Wake-up and take 2 AM REDuction Pills.
7:50 = 1 scoop GreenMAG in 10oz water.
8 = Start sipping 2 scoops Purple Wraath in 1liter water.
8:20 = HIT Cardio then Abs
9:15 = Breakfast

2 tablets Orange Triad
Spinach, fresh, 0.25 cup
Red Ripe Tomatoes, 0.25 cup, chopped or sliced
Kraft Free Shredded Cheddar Cheese, 0.25 cup
Shedd's Spread: Country Crock - Omega Plus Light, 1 tbsp
All Whites 100% Liquid Egg Whites, 1 serving

12 = Lunch

2 tablets Orange Triad
Subway 6" Steak and Cheese Sub, 1 serving
Spinach, fresh, 0.25 cup

2 = Movie Snack

Chicken Breast, no skin, fried, 1 breast, bone and skin removed
French Fries, 0.25 small
Popcorn, oil-popped, 1 oz

Went to watch matinee movie w/ my 5yo son. I know this is going to mess my whole diet for the day

4 = Snack

Lactaid Fat Free Milk, 1 cup
Nature's Best Zero Carb Isopure: Cookies & Cream, 1 serving
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving

7 = Dinner

2 Tablets Orange TRIad
Lamb Shank, 8 oz
Mashed Potatoes, 1 cup
Carrots, cooked, 0.5 cup slices
Broccoli, cooked, 0.5 cup, chopped

9:30 = Pre-bed Shake

2 tablets PM REDuction
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving
Barlean's Flax Oil, 1 tbsp
Lactaid Fat Free Milk, 1 cup
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving

~10-11 = Sleep


Total Calories/Fat/Carbs/Protein: 2,394 / 63 / 160 / 298 (23.8%/26.7%/49.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)

NOTE:

I ONLY woke up once last night and that is because I had to pee, but slept right away afterwards.
I felt sore and didn't really want to wake up in the morning, enjoying the sleep.
Otherwise, I slept GREAT! Really enjoyed the PM REDuction pills.
I did feel the need to have the AM REDuction pills to get me up and alert though.
Once I took them, I felt good again, felt rejuvenated!

My hams/lower back and shoulders are slightly sore from the day before.
BUT it was not as bad as it was last saturday!
I will just have to stretch throughout the day to reduce the tightness.

[CONTROLLED LABS]

awesome detail and glad you are enjoying them thus far

[Kilim]

So I finally got my CL Golden Finish tub and ON 100% Whey sampler (got the sampler so I can decide which flavor tub to get 1st)!

Here is a picture of all of them on my coffee table in my livingroom!



Please note that the Nature's Best Zero Carb Isopure is going to be replaced by ON 100% Whey when I finish it.

[bull.dogz]

That's insane! Your my new hero.

[Kilim]

6/25/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=3
You may also find my detailed diet plan here: http://www.sparkpeople.com/mypage_tr...=6%2F25%2F2008


Weight: 182.2 (+1lb)
Body Fat %: 26.2% (+0.1%)

Note:
Yes, I screwed up cuz I am weak
That snack when watching a movie with my son and probably that impromptu dinner out with the family is what made me gain and not lose weight & BF today
Must be stronger next time!

Weight Lifting

Exercise
Weight x Reps x sets

Bench Press
135 * 5 * 2
140 * 5 * 1

Dips
-60 * 8
-40 * 8
-20 * 8

Standing Overhead Press
70 * 8 * 2
75 * 8 * 1

Tricep Pushdown
60 * 8
70 * 8
80 * 8

Cardio:

10 min Pre-workout max incline treadmill walk NOT Done today due to riding bicycle to gym today.
20 min Post-workout max incline treadmill walk (0.86 mile)

Abs:

Not done today due to personal appointment.

Diet & Supplements & Activities:

7:15 = Wake-up and take 2 tablets AM REDUction.
8 = Breakfast

2 Tablets Orange TRIad
Strawberries, fresh, 1 cup, sliced
Quaker Quick minute Oatmeal plain w/water, 1 cup
Lactaid Fat Free Milk, 0.75 cup

Lactaid Fat Free Milk, 1 cup
Nature's Best Zero Carb Isopure: Cookies & Cream, 1 serving

9:15 = Intake 2 scoops GlycerGrow chased with 1 scoop GreenMAG in 10oz water
9:30 = Start sipping 2 scoop Purple Wraath in 1 liter water.
~9:45 = Bicycle to gym
~10 = Start Lifting
~10:15 = Intake 1 scoop GG chased with PW Mix
~10:45 = 20min Post-workout Cooldown cardio
~11:10 = Intake 1 serving Golden Finish in 20oz water + ice
~11:30 = Bicycle Back home

12:30 = Lunch

2 Tablets Orange TRIad
Brown Rice, long grain, 1 cup
Morton's of Omaha: Beef Pot Roast with Gravy, 4 oz

~3-4 = Snack - Pears, fresh, 1 pear, medium (approx 2-1/2 per lb)

~6-7 = Dinner

2 Tablets Orange TRIad
Easy Chicken Quesadillas, 1 serving

~9-10 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving

~10-11 = Sleep

Total Calories/Fat/Carbs/Protein: 2,171 / 45 / 235 / 211 (18.6%/42.9%/38.5%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)


Note:
Had a hard time waking up again, really wanted to stay in bed. Think that REDuction PM Pills is what is doing it.
Sleep was not as good as the night before but still was good.
AM REDuction worked as expected, good thing I am a morning person (Thank you USMC!)
Still had some DOMS from the Monday workout, not as bad but still noticeable.

NO White Flood today but upped the GlycerGrow Dosage.
I felt good the whole time I was lifting, think I probably could have pushed a lil heavier but didn't want to hurt myself so played it safe. (I lift solo so far)

Also started using golden Finish today.
Need to dilute it or get used to it, not really enjoying the taste for now, but thats another review later.
Maybe it is just me, but I felt great post-workout!
DOMS subsided a bit more after I took GFH and I felt great after lunch!

Will find out again on my next lifting day this friday to see what is the constant.

[bull.dogz]

Your going to drive yourself crazy if you weigh yourself everyday!

[Kilim]

Your going to drive yourself crazy if you weigh yourself everyday!

I know I shoudln't.
But it shows me if I am doing soemthing wrong the day before.
It definitely showed me that the mistakes I made the day before really slowed my progress down.

It is ok though.
So far the trend seems to be like this.


I lose some weight on the weekdays then gain some back on the weekends as the weekends is when I bring my calorie intake up to maintenance level.

When I actually started tracking my progress I was 185lbs/? BF (Didn't realize my scale can check BF lol) on week 1, 183.4/26.3% BF on week 2 and week 3 is 181.4/26.1% BF.
So on a weekly check, I am doing a slow but steady progress.

You can see it easier on my online spreadsheet here: http://spreadsheets.google.com/pub?k...agCZ_JWA&gid=7

[Kilim]

6/26/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=4
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=6%2F26%2F2008

Weight: 181.6 (-0.6 lbs)
Bodyfat: 26.2% (0%)


HIT Cardio:

1.63 miles in 20mins
http://connect.garmin.com/activity/252723

Abs:

Ab Ball Crunch: 3 * 15
Ab Wheel: 2 * 10
Side Sit-ups: 2 * 10

Diet & Supplements & Activities:

8:15am = Wake-up and take 2 AM REDuction tablets
8:40 = Take 1 scoop GreenMAG in 10oz water
8:45 = Start sipping 2 scoops Purple Wraath in 1 liter water.
9:15 = HIT Cardio
9:40 = Abs
10:15 = Breakfast

2 tablets Orange TRIad
Lactaid Fat Free Milk, 1 cup
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving

~1pm = Lunch

2 tablets Orange TRIad
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp
Spinach, fresh, 0.25 cup
Red Ripe Tomatoes, 0.25 cup, chopped or sliced
Pickle Relish, 1 tbsp
Mission , Low Carb Whole Wheat Burrito Size Tortilla, 1 serving
Kraft Free Shredded Cheddar Cheese, 0.25 cup
Bumble Bee Solid White Albacore in Water, 2 oz

~3 = Snack: 1 Pear

~6-7 = Dinner

2 tablets Orange TRIad
Sweetpotato, fresh, 1 sweetpotato, 5" long
Granulated Sugar, 1 tsp
Shedd's Spread: Country Crock - Omega Plus Light, 1 tbsp
Seared Salmon on Baby Spinach, 1 serving

~9-10 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving
Lactaid Fat Free Milk, 0.5 cup
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving

~11 = Sleep

Total Calories/Fat/Carbs/Protein: 1,968 / 57 / 148 / 207 (26.7%/30.6%/42.7%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)

Notes:
Just like the past few days, waking up was kinda hard as I feel like I should stay in bed ... those PM REDuction pills really make you enjoy sleeping! LOL
Took my AM REDuction and its like my powerpill for the day! LOL

Really trying hard on a new diet idea.

Higher Carbs/Base Protein = Post-workout
Higher Protein/Lower Carbs = Pre-workout/HIT Cardio Days/Off Days

Also almost out of ON 100% Casein Vanilla, good thing I have a new 2lb tub of ON 100% Cookies & Cream to try out.
Isopure is still about 1/2 full, so won't be able to try out my ON 100% Whey sampler packs until maybe later next week.

I can't wait to lift again tomorrow to test GlycerGrow and Golden Finish again
I tend to get bad DOMS the day after a friday workout on my Workout A Schedule (Deadlift/Leg Press/Pull-ups/BB Bicep Curl).
So tomorrow will be a great test day
Read somewhere that I should mix Whey with my Casein for Pre-bed so I will be doing that from now on.

[pu12en12g]

Your going to drive yourself crazy if you weigh yourself everyday!

Agreed, I recommend weekly for the most part.

[Kilim]

Agreed, I recommend weekly for the most part.

Maybe I am a lil Loco already I did voluntarily join the USMC

But ya, I think I may just do that and just do a weekly monday weigh-in.
I start my cutting diet on mondays anyways and end it on friday, then I eat a few calories more on weekends then start over again on monday.
Maybe at least Monday and Friday ;p

[5Six]

Crap dude. I had no idea you had a log. I'm sub'd!

[Kilim]

6/27/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=5
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=6%2F27%2F2008

Weight: 181.0 (-0.6 lbs)
Bodyfat: 26.1% (-0.1%)


Weight Lifting:

Deadlift
215 * 5
220 * 5
220 * 3

Leg Press
320 * 10
325 * 10 * 2

Wide-grip Pull-ups
-80 * 8 * 3
-80 * 7

BB Bicep Curl
65 * 8
70 * 8 * 2

Cardio:

10 min Pre-workout max incline treadmill walk (0.46 mile)
20 min Post-workout max incline treadmill walk (0.79 mile)

Abs:

Leg Raise: 2 * 10
Knee Raise: 2 * 10
Side-Knee Raise: 2 * 10

Diet & Supplements & Activities:

7:30am = Wake-up and take 2 AM REDuction tablets
8:15 = Breakfast


2 tablets Orange TRIad
Lactaid Fat Free Milk, 1 cup
Nature's Best Zero Carb Isopure: Cookies & Cream, 1 serving

11 = Snack - Pears, fresh, 1 pear, medium (approx 2-1/2 per lb)

2:30 = Lunch

2 tablets Orange TRIad
Rudi's Organic Bakery: 7 Grain with Flax Bread, 1 serving
Lean Cuisine Chicken Mediterranean (Spa Cuisine), 1 serving

3:10 = Pre-workout Mix: 2 scoops GlycerGrow chased with 1 scoop GreenMag in 10oz water
3:45 = Start sipping PW Mix: 2 scoops Purple Wraath in 1 liter water
3:55 = Workout
5:30 = Intake 1 serving Golden Finish in 20oz cold water

8 = Dinner

2 tablets Orange TRIad
Shrimp Scampi Pasta, 1.5 serving

~10 = Pre-bed shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving

~11 = Sleep

Total Calories/Fat/Carbs/Protein: 2,059 / 55 / 189 / 205 (23.9%/36.5%/39.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)

NOTE:
Same wakeup procedure ... Sleep was too good and did not want to wake up and felt a bit more awake once I drink my water and take AM REDuction.

Had to do a class today so lifting was delayed until after lunch.

Thing with working out today really amazed me.
Today is the 2nd time I am using GlycerGrow and NOT taking White Flood.
I felt great at the gym, was practically laughing when I was doing my leg Press and felt great doing my deadlifts.
Really need someone to watch me do deadlifts because I am not sure if I am just getting stronger or I may be doing it wrong.
I am just amazed at my progress today!
ONLY thing that I would say I am not too strong at is the pull-ups and BB bicep curls.
(Just comparing to my other exercises, the progress is not as high on these exercises)

You can see my full progress when I actually started tracking my progress from 3 weeks ago here http://spreadsheets.google.com/pub?k...agCZ_JWA&gid=1
I think I am doing a decent job if you view that spreadsheet

Otherwise, I really felt good at the gym today, I even feel like I may be cheating on myself by not going heavier, but I am sure that slow and steady is the best and safe way to go at my current condition.

Maybe that GlycerGrow is really helping me out more than the White Flood?!?!?

Also my 2nd time using Golden Finish.
Really had a nice recovery.
Don't feel tired or sore post-workout but will see how I feel tomorrow for teh TRUE Test.
(I Tend to have very bad DOMS the next day after I do my Deadlift/Leg press day)

I also seem to be getting used to teh GFH taste also.
My Water was not super cold but it was just water now (ice melted fully this time).
It tasted a bit better but not my favorite thing to drink so far.
I will definitely need to get much colder water next time, and possibly a bigger container.


Now the sucky part is the weekend is recovery days.
I get kinda down because I am not doing ANY workouts on the weekends and I don't have to stay at a lower calorie diet.
(I bring my calorie count by +500 calories on the weekends, I guess weekends are kinda like my cheat days ...)
I am excited though because at least I think I can get away with eating that yummy Cheeseburger from the bar down teh road
(I try not to drink alcohol now a days. Had 2 beers 2 weeks ago at a party, 2 glasses of champagne at a wedding last weekend. That is alot considering how much of a light weight I am now and how much I don't drink anymore lol)
ONLY vice I need to conquer is my small amount of nic fit that I have to battle and try to win this weekend.

[5Six]

Solid detail in here, dude. I dig it!

[bull.dogz]

6/27/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=5
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=6%2F27%2F2008

Weight: 181.0 (-0.6 lbs)
Bodyfat: 26.1% (-0.1%)


Weight Lifting:

Deadlift
215 * 5
220 * 5
220 * 3

Leg Press
320 * 10
325 * 10 * 2

Wide-grip Pull-ups
-80 * 8 * 3
-80 * 7

BB Bicep Curl
65 * 8
70 * 8 * 2

Cardio:

10 min Pre-workout max incline treadmill walk (0.46 mile)
20 min Post-workout max incline treadmill walk (0.79 mile)

Abs:

Leg Raise: 2 * 10
Knee Raise: 2 * 10
Side-Knee Raise: 2 * 10

Diet & Supplements & Activities:

7:30am = Wake-up and take 2 AM REDuction tablets
8:15 = Breakfast


2 tablets Orange TRIad
Lactaid Fat Free Milk, 1 cup
Nature's Best Zero Carb Isopure: Cookies & Cream, 1 serving

11 = Snack - Pears, fresh, 1 pear, medium (approx 2-1/2 per lb)

2:30 = Lunch

2 tablets Orange TRIad
Rudi's Organic Bakery: 7 Grain with Flax Bread, 1 serving
Lean Cuisine Chicken Mediterranean (Spa Cuisine), 1 serving

3:10 = Pre-workout Mix: 2 scoops GlycerGrow chased with 1 scoop GreenMag in 10oz water
3:45 = Start sipping PW Mix: 2 scoops Purple Wraath in 1 liter water
3:55 = Workout
5:30 = Intake 1 serving Golden Finish in 20oz cold water

8 = Dinner

2 tablets Orange TRIad
Shrimp Scampi Pasta, 1.5 serving

~10 = Pre-bed shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving

~11 = Sleep

Total Calories/Fat/Carbs/Protein: 2,059 / 55 / 189 / 205 (23.9%/36.5%/39.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)

NOTE:
Same wakeup procedure ... Sleep was too good and did not want to wake up and felt a bit more awake once I drink my water and take AM REDuction.

Had to do a class today so lifting was delayed until after lunch.

Thing with working out today really amazed me.
Today is the 2nd time I am using GlycerGrow and NOT taking White Flood.
I felt great at the gym, was practically laughing when I was doing my leg Press and felt great doing my deadlifts.
Really need someone to watch me do deadlifts because I am not sure if I am just getting stronger or I may be doing it wrong.
I am just amazed at my progress today!
ONLY thing that I would say I am not too strong at is the pull-ups and BB bicep curls.
(Just comparing to my other exercises, the progress is not as high on these exercises)

You can see my full progress when I actually started tracking my progress from 3 weeks ago here http://spreadsheets.google.com/pub?k...agCZ_JWA&gid=1
I think I am doing a decent job if you view that spreadsheet

Otherwise, I really felt good at the gym today, I even feel like I may be cheating on myself by not going heavier, but I am sure that slow and steady is the best and safe way to go at my current condition.

Maybe that GlycerGrow is really helping me out more than the White Flood?!?!?

Also my 2nd time using Golden Finish.
Really had a nice recovery.
Don't feel tired or sore post-workout but will see how I feel tomorrow for teh TRUE Test.
(I Tend to have very bad DOMS the next day after I do my Deadlift/Leg press day)

I also seem to be getting used to teh GFH taste also.
My Water was not super cold but it was just water now (ice melted fully this time).
It tasted a bit better but not my favorite thing to drink so far.
I will definitely need to get much colder water next time, and possibly a bigger container.


Now the sucky part is the weekend is recovery days.
I get kinda down because I am not doing ANY workouts on the weekends and I don't have to stay at a lower calorie diet.
(I bring my calorie count by +500 calories on the weekends, I guess weekends are kinda like my cheat days ...)
I am excited though because at least I think I can get away with eating that yummy Cheeseburger from the bar down teh road
(I try not to drink alcohol now a days. Had 2 beers 2 weeks ago at a party, 2 glasses of champagne at a wedding last weekend. That is alot considering how much of a light weight I am now and how much I don't drink anymore lol)
ONLY vice I need to conquer is my small amount of nic fit that I have to battle and try to win this weekend.

Compared to your log, my log so far is just about cookies.

[Kilim]

Solid detail in here, dude. I dig it!

Thanks.
I guess its the Marine in me
Attention to Detail ;P

Compared to your log, my log so far is just about cookies.

I haven't had a cookie in over a month!!!
There is this gourmet bakery next door that has AWESOME Giant Chocolate Cookies too!

Bah, tomorrow I am just going to get that juicy cheeseburger I am dying for!

I am even more of a loser now LOL.
(At least that is what my wife says.)
All I do is check stuff online, try to plan my daily diet and count my calories, read up on bodybuilding articles and workout lol.
And thats what I consider fun now a days lol.
I used to just play video games and I haven't touched ANY video games since I started working out again!
Wife thinks I am obsessed, maybe I am ... I just want to succeed in the goals I have made for myself.

Friend actually just called to see if I want to go to the bar, I told him no so I can just go to sleep and rest LOL.
Alcohol = Bad.
Now I just need to stop smoking!

Maybe I am just getting older lol.
Well, time for bed.

Who has this on their sig again?
"Lift --> Eat --> Rest --> Grow!"
Thats my life now!

[bull.dogz]

Thanks.
I guess its the Marine in me
Attention to Detail ;P


I haven't had a cookie in over a month!!!
There is this gourmet bakery next door that has AWESOME Giant Chocolate Cookies too!

Bah, tomorrow I am just going to get that juicy cheeseburger I am dying for!

I am even more of a loser now LOL.
(At least that is what my wife says.)
All I do is check stuff online, try to plan my daily diet and count my calories, read up on bodybuilding articles and workout lol.
And thats what I consider fun now a days lol.
I used to just play video games and I haven't touched ANY video games since I started working out again!
Wife thinks I am obsessed, maybe I am ... I just want to succeed in the goals I have made for myself.

Friend actually just called to see if I want to go to the bar, I told him no so I can just go to sleep and rest LOL.
Alcohol = Bad.
Now I just need to stop smoking!

Maybe I am just getting older lol.
Well, time for bed.

Who has this on their sig again?
"Lift --> Eat --> Rest --> Grow!"
Thats my life now!

Actually I think Rob Awesome has that on his sig. Lol!

[Kilim]

6/28/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=7
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=6%2F28%2F2008


Weight: 180.4 (-0.6 lbs)
Bodyfat: 25.8% (-0.3%)
(I know I said I will weigh myself only on Monday and Friday, but I couldn't help myself )

Diet & Supplements & Activities:

8am = Wake-up and take 2 AM REDuction tablets
9 = Walked dog for 3 miles (I couldn't resist! I need activities or I go crazy. Anakin, my Shetland Sheepdog enjoyed it )
10 = Breakfast

2 Tablets Orange TRIad
Spinach, fresh, 0.25 cup
Red Ripe Tomatoes, 0.25 cup, chopped or sliced
Kraft Free Shredded Cheddar Cheese, 0.25 cup
All Whites 100% Liquid Egg Whites, 1 serving
Shedd's Spread: Country Crock - Omega Plus Light, 1 tbsp
Rudi's Organic Bakery: 7 Grain with Flax Bread, 1 serving
Ketchup, Heinz, 1 tbsp

12:30pm = Lunch

2 tablets Orange TRIad
Shrimp Scampi Pasta, 1 serving

3 = Snack - RTD Muscle Milk: Cookies 'n Cream 17oz, 1 serving

6 = Dinner

2 tablets Orange Triad
4 slices Papa John's Wheat Crust Pizza, Pepperoni/Mushroom/Green Peppers
(At least its Wheat Crust )

~9 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving


~10-11 = Sleep


Total Calories/Fat/Carbs/Protein: 2,949 / 113 / 261 / 223 (34.5%/35.3%/30.2%)
Daily Goal (Calories/Fat/Carbs/Protein): 1800 - 2160 / 40 - 48 / 180 - 216 / 180 - 216 (20%/40%/40%)

NOTE:
Same deal with the waking up this morning.
Those PM REDuction make sleep so GOOD!

This weekend is my rest weekend, No plans to do any activities on weekends to recuperate and rest my body so it can grow.
I tend to increase my calorie intake on weekends as well to no more than 3,000 calories total each day.

Went to the pool with my family and couldn't help taking some of Jr.s fries and Chicken Strips
Then wife wanted Pizza for dinner so I gave in and making those my cheat meals.

(I still am salivating for that cheeseburger for tomorrow's lunch!)

Saturdays is when I usually have very bad DOMS when the day before is Deadlift/Leg Press days.
Today, NO DOMS!!!
I guess that GFH actually does the job right!
Maybe a lil stiff in some areas but nothing a few strethes can't fix.

I think I am noticing a little bit of progress on my body!
Noticeable mainly on my arms.
Wife says she can notice my shoulders getting a bit wider/defined.

Anyways, I am happy so far with everything and I am still bugging my wife to start changing her lifestyle as well

[Kilim]

6/29/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=7
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=6%2F29%2F2008

Weight: 181.6 (+1.2lbs)
Bodyfat %: 25.8% (-0.3%)


Diet & Supplements & Activities:

8am = Wakeup and take 2 REDuction tablets
10 = Breakfast

2 tablets Orange TRIad
Waffles, frozen, 2 waffle, round (4" dia) (include frozen)
Aunt Jemima Syrup Original, 2 tbsp

1:30pm = Lunch

2 tablet Orange TRIad
Waffle Fries, 1 serving
Cheeseburger, 1 sandwich
Onions, raw, 1 slice, medium (1/8" thick)
Ketchup, Heinz, 3 tbsp

4 = Snack

Apples, fresh, 0.5 cup slices
Peanut butter, Tree of lIfe Organic Creamy, 1 tbsp

8 = Dinner

2 Tablets Orange TRIad
Beef Ribeye Steak, 8 oz
Birds Eye Steam Fresh Mixed Vegetables Selects, 1 cup
Brown Rice, long grain, 1 cup

~10 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
Optimum Nutrition 100% Casein: Creamy Vanilla, 1 serving
GNC Triple Strength Fish Oil, 1 serving
Nature's Best Zero Carb Isopure: Cookies & Cream, 0.5 serving

~11-12 = Sleep

Total Calories/Fat/Carbs/Protein: 2,417 / 81 / 227 / 172 (31.3%/39.1%/29.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 2340- 2700/ 52 - 60 / 234 - 270 / 234 - 270 (20%/40%/40%)

NOTE:
Same deal with the wakeup as per the last few days.
My wife has even been stealing some of the PM REDuction tablets for herself its that good for sleep lol!
(I gave her the sampler pack and she liked 'em both. But I told her I am not buying a REDuction set for her until she decides to actually do a proper diet & exercise routine ... cuz she would just be wasting $$$ if she doesn't do that)

Like I said the day before, weekends is pretty much my refeed I guess. I increase my calorie intake for this 2 days and kinda have some cheat meals.
Probably did it pretty bad this weekend and will see how bad it is when I weigh myself tomorrow morning.
It looks like this refeed is doing good so far though, I have lost some body fat % and gained some lean body mass!
(At least that is what it shows me on my spreadsheet)

I will need to plan my meals better for next weekend.
Going to need to try and make it higher protein, lesser carbs and fat but still try to keep a 2500-2700 calorie/day weekend diet.

I can't wait to workout again tomorrow!
Like I said before, I get kinda bummed on the weekends cuz I don't workout!
Isn't that crazy?
2 months ago, I was a fat and lazy man happy sitting at home playing video games and just vegging on the couch to watch TV/movies.
Now I can't wait to workout and do stuff! (I still enjoy watching my movies on my home theater setup Netflix FTW!)

I think this coming week, I may do HIT Cardio post-workout instead of my regular max incline treadmill walk.
And still do just HIT Cardio on off days.
Both being 20 minute sessions.
I think this will make me shed the fat better and faster!

[bull.dogz]

Your meals are making me hungry. A burger and a steak in the same day! Yummy.

[Kilim]

Your meals are making me hungry. A burger and a steak in the same day! Yummy.

I even have a nice ~8oz steak left over for lunch tomorrow post-workout
Love it with brown rice and my mixed vegetables!

heh, your cookie thing almost made me fallout and go next door after reading it lol

Week 1 is done, I need to pick up the pace to get better results for the next 3 weeks!
Definitely going to get a 2nd bottle for me in a week considering I am probably missing 1-2 servings from my wife taking 'em lol.

[pu12en12g]

Good eatz !!!

[Kilim]

So I just finished week 1 with REDuction.
This is also the completion of Week 3 when I started tracking my progress.

Can anyone please check and evaluate how I am doing?

ie:

• Is my Diet and food intake timing in proper order or need adjustment?
• Are my supplements and intake timing in proper order or need adjustment?
• Are my Cardio & Lifting program and progress in order or need adjustment?
• Any other comments/suggestions/etc?

I started my 12 week program here (which i jsut completed week 3): http://forum.bodybuilding.com/showth...hp?t=108428181
And I started REDuction Log here (which I just completed week 1).

It is probably easier to view my workout progress via my 12 week spreadsheet here: http://spreadsheets.google.com/pub?k...agCZ_JWA&gid=1
Ypu can also view jsut my REDuction Log Spreadsheet here: http://spreadsheets.google.com/pub?k...0l0eFEUg&gid=0

ANY and ALL Comments/Suggestions are GREATLY Appreciated

[bull.dogz]

You don't have enough cookies in your diet!!