Kilim's REDuction: Biggest WINNER Contest Log

[Kilim]

Just took IsoFlex as my Bfast today.
1 cup Lactaid Fat Free Milk + 2 scoops (2 servings) IsoFlex PB Chocolate.
taste much better than with water!
Very sweet taste and the PB Taste is stronger than the Chocolate!
The Chocolate Chips is a weird but tasty surprising treat also

Going to try just 1 serving IsoFlex in 6oz Lactaid Fat Free Milk as a snack later and see how that taste.
But I expect it to be just a bit weaker in taste but still as yummy

PS:
The Shake is VERY smooth and not thick at all!
And it mixes very well and fast (in water or milk!)

[Kilim]

7/10/08


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...=7%2F10%2F2008

Weight: 179.4 (-1.0 lbs)
Bodyfat %: 25.6% (-0.2%)

HIT Cardio:

1.77 miles in 20mins http://connect.garmin.com/activity/328561

Diet & Supplements & Activities:

7:30am = Wakeup and take 2 tablets AM REDuction
8 = Drink 1 scoop GreenMag in 10oz water then start sipping PW Mix: 1 scoop in 20oz water
8:35 = HIT Cardio
9:10 = Breakfast

2 tablets Orange TRIad
Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 2 serving

12 = Lunch

2 tablets Orange TRIad
Rudi's Organic Bakery: 7 Grain with Flax Bread, 3 serving
JIF creamy peanut butter, 3 tbsp

2:30 = Snack

French Fries, 25 grams
Chicken Breast, no skin, fried, 0.25 breast, bone and skin removed
Celery, raw, 4 stalk, small (5" long)
Carrots, raw, 5 strip, large (3" long)

7 = Dinner

2 tablets Orange TRIad
Lamb, New Zealand, rib, trimmed, 7.5 oz
OutBack House Side Salad, 1 serving
Outback Fresh Vegetables, 1 serving
Outback Steakhouse Bushman Bread, 1 oz

~9:30 = 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
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving

~10-11 = Sleep


Total Calories/Fat/Carbs/Protein: 2,234/ 18 / 162 / 222 (32.6%/28.4%/39%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

I wokeup again before my alarm clock went off ... and couldn't go back to bed.
Definitely need to train my dog better as I think he is slowing me down on my morning cardio.

After breakfast I took my family to the pool and that is when my diet just went to hell.
Ate some of my sons leftovers at the pool .... damn me for being weak and hungry!

Then I got the good news later that day that I passed my NCLEX-PN!
Now I am a Licensed Practical Nurse
Next Stop is my NCELX-RN in 2 years
Took my family out to Outback to celebrate and tried to eat good ... Tried.

Must work harder tomorrow to burn the extra whatever I may gain!


PS:
I know my diet and meal timing are crap today.
But I don't think the REDuction Appetitie Suprresion is working good for me now
I get SO Hungry starting around Lunch time and it just progresses as I get to Dinner.

I have been noticing this issue since the beginning of this week!
Maybe I am doing something wrong?

PPS:
Now that I can finish reading Starting Strength, I think I may try the Rippletoe program once I am finish with this REDuction Contest Log.
I need a good workout that won't take a lot of my time in the gym and Rippletoe's Program seems fast enough for me.
So Going to work on a new Spreadsheet for it for myself.


Ending this AWESOME day with:

[Kilim]

7/11/08


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...=7%2F11%2F2008

Weight: 179.4 (0 lbs)
Bodyfat %: 25.6% (0%)

Weight Lifting:

Deadlift
225 * 5
235 * 5
240 * 3

Leg Press
330 * 10
340 * 10
350 * 10

Wide-grip Pull Ups
0 * 8
0 * 6
-50 * 6 * 2

BB Bicep Curl
75 * 7
70 * 8 * 2

Cardio:

AM Cardio: 1.86 miles in 20mins http://connect.garmin.com/activity/333972
Pre-workout Warmup: 0.49 miles in 10mins

Diet & Supplements & Activities:

7:30am = Wakeup and take 2 tablets AM REDuction
8 = Drink 1 scoop Purple Wraath in 20oz water
8:38 = AM Cardio
9:30 = Breakfast

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

10 = Pre-workout Shake
Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 1 serving

10:45 = 2 1/2 scoops Glycergrow chased with 1/2 scoop White Flood + 1 scoop GreenMag in 10oz water.

11 = Pre-workout Snack
Quaker Multigrain Cakes, Maple Brown Sugar, 1 cake, 1 serving

11:15 = Start sipping PW/WF Mix: 1/2 scoop White Flood + 2 scoops Purple Wraath in 1 lietr water
11:35 = 1 scoop GlycerGrow chased with PW/WF Mix
11:40 = Workout
1pm = Drink 1 serving Golden Finish + 1 tsp Tropical Punch Sugar Free Kool-aid in 20oz cold water

2 = Lunch

2 tablets Orange TRIad
Green Giant Frozen Mixed Vegetables, 1 cup
Perdue Roasted Garlic with White Wine Sauce Chicken Breast, 4.8 oz., 1 serving

6 = Dinner

2 tablets Orange TRIad
Mushrooms, cooked, 10 mushroom
Broccoli, chinese, 0.25 cup
Egg Noodles, enriched, 1.5 cup
Canola Oil, 1 tbsp
Mussels, 4 oz
Duck, without skin, 4 oz
Blue Crab, 3 oz
Butter, salted, 1 tbsp

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
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving

~10-11 = Sleep



Total Calories/Fat/Carbs/Protein: 2,354/ 66 / 198 / 247 (25.1%/33.3%/41.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Again, I woke up before my alarm clock!
Very surprised that I didn't gain or lose any weight or bodyfat today considering I tought I ate too much yesterday!
I guess my body needed that extra calories yesterday.

I had a great run today and hoping to make it better next session!
Unfortunately I cannot say the same about my workout
Did great progress on the Deadlifts and leg Press but sucked on the Pull-ups and BB Bicep Curls.
Maybe I should have had a tad more WF than a combined 1 scoop next time I needed that extra boost.
boost wasn't like it was the last time I used the same amount last week.

Diet is bad again for my dinner, family wanted to go to Chinese Buffet and I couldn't say no.
As per usual I was STARVED by dinner time!
I guess I really pushed myself today after all, I am a bit tight and tired now as I type this.
Hopefully my body needed that extra calories I ate tonite ...

PS:
Dinner Calories and amount is just a guestimate, I may have ate more

PPS:
1 serving IsoFlex in 6oz Lactaid Fat Free milk somehow tasted much better than 2 servings in 8oz Milk!

[pu12en12g]

Sounding good overall !

[Kilim]

Sounding good overall !

Thanks man.
Think hardest part is the diet

I also need to find a training partner that knows what they are doing so they can tell me if I am doing my workouts wrong or not and to push me harder

[bull.dogz]

Lol, you sound like you already push yourself pretty hard. Why not hire a trainer?

[Kilim]

7/12/08

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...=7%2F12%2F2008

Weight: 179.6 (+0.2 lbs)
Bodyfat %: 25.6 (0%)


Diet & Supplements & Activities:

7:30am = Wake-up and take 2 tablets AM REDuction
7:40 = 1 scoop GreenMag in 14oz water
~8:15 = Leisure Dog-walking for 4 miles
~10:50 = Breakfast

3 tablets Orange TRIad
McDonald's Breakfast Southern Style Chicken Biscuit (regular size biscuit), 1 serving
McDonald's Hash Browns, 1 serving

~12 = Snack

Clif Bar Crunchy Peanut Butter, 1 serving
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb)

~2 = Lunch

Pepperidge Farm Carb Style Soft 100% Whole Wheat Bread, 4 serving
JIF creamy peanut butter, 2 tbsp
Smuckers Sugar Free Strawberry Preserves w/ Splenda, 2 tbsp
Ham and Cheese Sandwich, 1 sandwich

~5 = Snack

Orville Redenbacher's Smart Pop Kettle Korn, 1 cup
Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~7 = Dinner

3 tablets Orange TRIad
London Broil, 4 oz
White Rice, long grain, 1 cup
Sweet Corn, Fresh, 1 ear, large (7-3/4" to 9" long) yields
Mushrooms, cooked, 6 mushroom
Zucchini, 0.25 cup, sliced
Onions, raw, 0.25 cup, sliced
Chicken Breast, no skin, 1 breast, bone and skin removed

~9:30 = Pre-bed Shake

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

~11 = Sleep


Total Calories/Fat/Carbs/Protein: 3,115/ 100 / 323 / 257 (32.6%/28.4%/39%)
Daily Goal (Calories/Fat/Carbs/Protein): 2,625 / 58 / 263 / 263 (20%/40%/40%)

Notes:
I wokeup again at around the same time and I didn't even had the alarm on.
Wanted to sleep late today but my body said wakeup!

Nice little 4mile walk with my dog afterwards.
Diet today was HORRIBLE
I feel bad.
I had it all planned out too.
Had breakfast then went to the beach, came back home then went to my sisters for a BBQ.

I really don't think the Appetite Suppressant on the AM REDuction is working for me too well anymore also
I get really hungry and and almost feel famished at times.
Maybe I am just breaking down my body too much and not even realize it and my body is just asking for more replenishment ... that is what I am hoping.
But I do like the other effects the AM and PM REDuction is doing for me.
Just wish the Appetite Suppressant worked better for me!

Every weekend it seems I mess up a bit too much even though weekends are my Refeed time.
I need to be more disciplined!

[Kilim]

Lol, you sound like you already push yourself pretty hard. Why not hire a trainer?

Because I am currently not working
But I took my Licensing Exam last Tuesday and got my results this Thursday that I passed
I am now a Licensed Practical Nurse!
Going to try and work at the Veteran's Hospital nearby so I can start making good money and pay my bills.
(Working on a Federal facility also qualifies my 4years in service in the USMC for my 20 year Pension ... so ONLY need to work for them for 16 years to get my pension )

But ya, I am trying to push myself as much as I can ... safely.
I just need to keep my diet in check.

Also, I like the program I am doing now, I just need someone to see if I am doing my forms properly.
Maybe I will just get my camcorder and video tape myself next time ....

[Kilim]

7/13/08
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...=7%2F13%2F2008

Weight: 180.0 (+0.4 lbs)
Bodyfat %: 25.6 (0%)


Diet & Supplements & Activities:

8:30am = Wakeup and take 2 tablets AM REDuction
9:30 = 3mile Leisure Dog Walk
11 = Breakfast

3 tablets Orange TRIad
All Whites 100% Liquid Egg Whites, 0.5 cup
Spinach, fresh, 0.25 cup
Red Ripe Tomatoes, 0.25 cup, chopped or sliced
Ketchup, Heinz, 1 tbsp
Kraft Free Shredded Cheddar Cheese, 0.25 cup
Shedd's Spread: Country Crock - Omega Plus Light, 1 tbsp
Pepperidge Farm Carb Style Soft 100% Whole Wheat Bread, 2 serving
Eggland's Best Large Egg, 1 serving

2 = Lunch

Cheeseburger, 1 sandwich
French Fries, 1 small
Ketchup, Heinz, 1 tbsp

5 = Snack

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

~8 = Dinner

3 tablets Orange TRIad
Rack of Lamb: Broiled, 1 serving
Asparagus, fresh, 1 cup
Skillet-browned Potatoes with Fresh Dill, 1 serving

~9 = Desert: Haagen-Dazs Dulce de Leche Ice Cream, 4.23oz minicup, 100 gram(s)

~10 = Pre-bed Shake

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

~11-12 = Sleep


Total Calories/Fat/Carbs/Protein: 2,906 / 114 / 219 / 244 (35.7%/30.5%/33.9%)
Daily Goal (Calories/Fat/Carbs/Protein): 2,625 / 58 / 263 / 263 (20%/40%/40%)

Notes:
Great sleep and woke up and tried to sleep longer, didn't happen.
Couldn't go back to bed!

I was so HAPPY when I stepped on the scale and I didn't gain any BodyFat from the excess I had yesterday!
I guess my body did need the extra nourishment and turned it all too muscle
(I may have crapped out all the bad stuff that morning too lol)

Nice little walk with my dog for 3 miles today.
Just a leisurely day with the family today, even had my 1st Ice Cream in 2 months after dinner!
(We walked to Haagen Daz a few blocks from my apartment and I got a Kiddie size cup of my fav!)

Excited to start my week off with some exercise!

[Kilim]

7/14/08
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...=7%2F14%2F2008

Weight: 180.2 (+0.2 lbs)
Bodyfat %: 25.8 (+0.2%)



Weight Lifting:

Bench Press
160 * 5 * 3

Dips
BW * 8 * 3

Standing OH Press
80 * 8
75 * 7
75 * 6

Tricep Pushdown
60 * 8 * 3

Cardio:

AM Cardio: 2.76 miles in 33m58s
Pre-workout Warmup: 0.46 miles in 10mins

Diet & Supplements & Activities:

7:30am = Wakeup and take 2 tablets AM REDuction
7:45 = Drink 1 scoop Purple Wraath in 20oz water
8:38 = AM Cardio
9:30 = Breakfast

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

11 = Pre-workout Snack

Quaker Multigrain Cakes, Maple Brown Sugar, 1 cake, 1 serving
Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

11:30 = 2 scoops GlycerGrow chased with 1 scoop GreenMag in 10oz water
11:45 = Start sipping 2 scoops Purple Wraath in 1 liter water
12 = 1 scoop Glycergrow chased with PW Mix
12:05 = Workout
1:15 = Drink 1 serving golden Finish in 24oz water

2:30 = Lunch

2 tablets Orange TRIad
Beef Ribeye Steak, 6 oz
Skillet-browned Potatoes with Fresh Dill, 1 serving

5 = Snack

Dunkin Donuts Southwest Chicken Flatbread, 1 serving

8 = Dinner

2 tablets Orange TRIad
Sevroli Beef Tortellini, 1 cup
Rao's Homemade Marinara Sauce, 0.5 cup

10 = Pre-bed shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving
IsoFlex Peanut Butter Chocolate, 1 serving

~11 = Sleep


Total Calories/Fat/Carbs/Protein: 2,400/ 56 / 242 / 221 (21.3%/41.1%/37.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Slept like crap last night.
Was trying to quit smoking so I had the nicotine patch on, think that is what is gave me a crappy sleep, kept waking up every few hours thru the night.

Felt bad for the crap I ate this weekend so I ran a bit longer this morning.
Not sure if it was the longer run, the crappy sleep or both but my lifting sucked today, at least it felt sucky.
I was not energetic as usual today again ... have to figure out why.
Today I blame the crappy sleep and extra long run.

Otherwise, it was a relaxing day.
Made a draft of my new spreadsheet as I am planning to start the Rippletoe Program in a couple weeks.

[Kilim]

7/15/08

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...=7%2F15%2F2008

Weight: 179.6 (-0.6 lbs)
Bodyfat %: 25.7 (-0.1%)


HIT Cardio:

1.71 miles in 20 mins http://connect.garmin.com/activity/356677

Diet & Supplements & Activities:

7:30am = Wakeup and take 2 tablets AM REDuction
7:45 = Drink 1 scoop GreenMag + 1 scoop Purple Wraath in 16oz water
8:25 = HIT Cardio
9:15 = Breakfast

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

12 = Snack

Hotdog (Hot Dog), 1 sandwich
Popcorn, oil-popped, 1.5 cup

2 = Lunch

2 tablets Orange TRIad
KFC Extra Crispy Fried Chicken - Whole Wing, 0.5 serving
KFC Extra Crispy Fried Chicken - Breast, 1 serving
KFC Potato Wedges, 0.25 serving

5 = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~7:30 = Dinner

2 tablets Orange TRIad
Perdue Roasted Garlic with White Wine Sauce Chicken Breast, 4.8 oz., 1 serving
Spinach, fresh, 1 cup
Kraft Honey Dijon Vinaigrette dressing, 2 tbsp
Carrots, raw, 0.25 cup, strips or slices
Red Ripe Tomatoes, 0.5 cup, chopped or sliced
Cucumber (with peel), 0.25 cup slices
Egg white, 1 serving

~9:30 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
IsoFlex Peanut Butter Chocolate, 1 serving
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving

~10-11 = Sleep



Total Calories/Fat/Carbs/Protein: 2,169 / 86 / 161 / 193 (35.3%/29.4%/35.2%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Slept better tonite.
Definitely no sleeping with Nicotine patch anymore!

Morning run was slower today due to my dog lagging.
Then I realized he had a small injury but he is fine now.

Watched a movie with my son so mid-day diet sucked.
I will learn to work around this one day!

Had a home made chicken salad for dinner, really yummy!

Otherwise, another relaxing day.

[Kilim]

7/16/08

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...=7%2F16%2F2008

Weight: 180.0(+0.4 lbs)
Bodyfat %: 25.7 (0%)

Weight lifting:

Squats
235 * 5 * 2
230 * 5
185 * 10

Straight Leg Deadlifts
240 * 5
245 * 5
250 * 3

Pull-ups
BW * 8 * 3

DB Bent-over Rows
35 * 2
40 * 2 * 3

BB Bicep Curl
70 * 8
70 * 6
70 * 8

Diet & Supplements & Activities:

8am = Wakeup and take 2 tablets AM REDuction
9 = Breakfast

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

10 = Pre-workout shake

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

10:30 = 2 scoops GlycerGrow chased with 1 scoop GreenMag + 2 scoops White Flood in 16oz water
10:45 = Start sipping PW Mix: 2 scoops Purple Wraath in 1 liter water
11:10 = 1 scoop GlycerGrow chased with PW Mix
11:20 = Workout
12:30 = Drink 1 serving Golden Finish in 24oz water

1:30 = Lunch

2 tablets Orange TRIad
Sevroli Beef Tortellini, 1 cup
Rao's Homemade Marinara Sauce, 0.5 cup

~4 = Snack

Quaker Multigrain Cakes, Maple Brown Sugar, 1 cake, 1 serving
Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~ 7:30 = Dinner

2 tablets Orange TRIad
Beef Ribeye Steak, 9 oz
Sweetpotato, fresh, 0.75 sweetpotato, 5" long
Shedd's Spread: Country Crock - Omega Plus Light, 0.5 tbsp
Granulated Sugar, 1 tsp
Red Ripe Tomatoes, 5 cherry
Summer Squash, 5 slice
Mushrooms, cooked, 5 mushroom
Peppers, sweet, red, fresh, 0.25 cup, sliced
Onions, raw, 0.25 cup, sliced

9:45 = Pre-bed shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
IsoFlex Peanut Butter Chocolate, 1 serving
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving

~11 = Sleep



Total Calories/Fat/Carbs/Protein: 2,359 / 48 / 216 / 252 (18.9%/37.5%/43.7%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Had a good night sleep and woke up and took my dog for a short leisurely walk.
Decided to take a day off from cardio today.

Decided to make today a WF boosted day due to the heavy lifts and I think I did fine.
Small but decent progress I think.

Broke in my new small BBQ Set and had a nice little BBQ at my apartment for just me and my wife
One of this days I will have my 5yo son to stop being picky with what he eats!

Otherwise just another typical lifting day.

PS:
Just short of a week left for this log and its complete.
I already know that I probably would have had better results if I had a bit stronger will power and cleaned up my diet more.
But so far I am enjoying this contest.
I have learned so much from it

[5Six]

Nice number on sqqquuuattsss dude!

[Kilim]

Nice number on sqqquuuattsss dude!

Thanks.
I am trying to get my Deadlifts to be a bit more heavier than the Squats but its taking me some time.
My grip sucks at this time is why I think

Starting on the 28th of July I will be starting the Rippletoe Program.
I have been on the same program for about 2 months or so and I want to try something new.
Going to stay in my Cutting Phase while doing Rippletoe Program until I get down to 15-18% BF then I will start my Bulking Phase and rinse-repeat until I am 180lbs & 10% BF!

I even made a new spreadsheet to track it
http://forum.bodybuilding.com/showpo...01&postcount=6

I may have to start the program on lesser weights to get me started on it, can't wait.
I would have started this week but I want to finish the same program I am using throughout the REDuction contest

[Kilim]

7/17/08

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...=7%2F17%2F2008

Weight: 179.6(-0.4 lbs)
Bodyfat %: 25.7 (0%)


HIT Cardio:

1.57 miles in 20 mins http://connect.garmin.com/activity/369107

Diet & Supplements & Activities:

8am = Wakeup and take 2 tablets AM REDuction
~8:20 = Drink 1 scoop GreenMag + 1 scoop Purple Wraath in 16oz water
8:56 = HIT Cardio
~9:30 = Breakfast

2 tablets Orange TRIad
Skillet-browned Potatoes with Fresh Dill, 1 serving (view recipe)
Perdue Roasted Garlic with White Wine Sauce Chicken Breast, 4.8 oz., 1 serving

~11:30 = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~2pm = Lunch

Subway 6" Roast Beef Sub, 1 serving
Spinach, fresh, 0.25 cup
American Cheese, 1 slice (3/4 oz)
Subway Fat Free Honey Mustard Sauce 1 serving = 1.5 Tablespoon, 1 serving
Onions, raw, 1 slice, medium (1/8" thick)

~2:30-3:30 = Snack: Baby Carrots, raw, 6 medium

~5:30 = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~7:30 = Dinner

2 tablets Orange TRIad
Perdue Roasted Garlic with White Wine Sauce Chicken Breast, 4.8 oz., 1 serving
Stouffer's Garlic Chicken, 1 serving

~8:30 = Snack

Crackers, Cheez-its, 1 serving

~10 = Pre-bed shake

2 tablets PM REDuction
IsoFlex Peanut Butter Chocolate, 1 serving
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving

~11 = Sleep


Total Calories/Fat/Carbs/Protein: 2,187/ 54 / 191 / 239 (22%/34.7%/43.3%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Slept like a baby last night.
I must have worked-out real hard yesterday as my body is sore today!
I haven't been this sore in a few weeks!

The heat today combined with the DOMS I have made me run slow today

Heat must have got to my head as I forgot to take my 2 tablets of Orange TRIad that I was suppose to take during lunch!
So today I only have a total of 4 tablets of Orange TRIad.

Diet was ok but couldn't help myself from grabbing a handful of my son's SpongeBob Cheez-its while I was watching a movie with him at home after dinner!

Hoping my soreness will dissipate for tomorrows lifting session.
I have 2 lift sessions left until this log is complete!

[Kilim]

7/18/08

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...=7%2F18%2F2008

Weight: 179.8(+0.2 lbs)
Bodyfat %: 25.7 (0%)


Weight Lifting:

Bench Press
160 * 5 * 2
165 * 5

Incline Press
115 * 10
110 * 8
105 * 8

Standing OH PRess
75 * 8
75 * 7
75 * 6

Tricep Pushdown
60 * 8 * 3

Cardio:

Pre-workout: 0.45 miles in 10mins
Post-workout: 0.91 miles in 20 mins

Diet & Supplements & Activities:

8am = Wakeup and take 2 tablets AM REDuction
~9:45 = Breakfast

3 tablets Orange TRIad
egg white, fresh, 6 large
Onions, raw, 0.25 cup, chopped
Ham, regular (11% fat), 0.25 cup, diced
Green Peppers (bell peppers), 0.25 cup, chopped
Potatoes, hashed brown, frozen, plain, unprepared, 0.5 cup

~11:30 = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~2pm = Lunch

Sevroli Beef Tortellini, 1 cup
Rao's Homemade Marinara Sauce, 0.5 cup

~3 = Pre-workout Shake

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~3:30 = 3 scoops GlycerGrow chased with 1 scoop GreenMag in 16oz water
~3:45 = Start sipping PW Mix: 2 scoops Purple Wraath in 1 liter water
4:26 = Workout
~6 = Drink 1 serving Golden Finish in 24oz water

~8 = Dinner

3 tablets Orange TRIad

Rack of Lamb: Broiled, 1 serving
Green Giant Frozen Mixed Vegetables, 0.75 cup
Brown Rice, long grain, 0.5 cup
Chicken Breast, no skin, 0.5 breast, bone and skin removed

~10 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
Barlean's Flax Oil, 1 tbsp
IsoFlex Peanut Butter Chocolate, 1 serving
GNC Triple Strength Fish Oil, 1 serving

~11 = Sleep



Total Calories/Fat/Carbs/Protein: 2,242 / 45 / 183 / 268 (18.2%/33.2%/48.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Wokeup and was still a tad bit sore.
Really hot today and decided not to jog outside and do my workout after lunch.

During my workout I really am not having that pump feeling that I used to have when I 1st started using GlycerGrow.
But my main lifts are still improving.

I think I finally have GFH grow on me.
Wasn't that bad at all when I was sipping it after my workout.
What I do now is fill my blender bottle with Ice Cubes right before I go to the gym.
Then fill it to for a combined total of 24oz of water and ice post-workout.
Have the ice melt as I shake it up and BAM! Ice Cold GFH!

[bull.dogz]

But my main lifts are still improving.

That's awesome!!

[Peter LeDrew]

That's awesome!!

That's what I said when I saw your new avatar pic!!

[Kilim]

That's awesome!!

I really miss the pump feeling though.
Maybe its the damn heat wave!
I am gonna up my GG Dose to 4 scoops next time I guess ...

I was hoping that GG would hold most of the water I drink while I am lifting lol.
I have to do a pee break right after I have to move to a different exercise lol.
I drink about 2-3 liters Pre/Intra/Post and at least 5-6 liters a day minimum!

I am a peeing machine lol

[bull.dogz]

Thanks PL!


I usually pee 3x's at the gym.

[Kilim]

7/19/08

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...=7%2F19%2F2008

Weight: 179.2(-0.6 lbs)
Bodyfat %: 25.6 (-0.1%)


Diet & Supplements & Activities:

8:30am = Wakeup and take 2 tablets AM REDuction
~10 = Breakfast

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

~12:30pm = Snack

Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving

~3:30 = Lunch

Chicken Breast, no skin, 1 breast, bone and skin removed
London Broil, 10 oz
Tomato products, Hunts Diced Tomatoes w/ Basil, Garlic, and Oregano, 0.25 serving
White Rice, long grain, 0.5 cup
Red Ripe Tomatoes, 0.25 cup cherry tomatoes
Summer Squash, 0.25 cup, sliced
Green Peppers (bell peppers), 0.25 cup, strips
Mushrooms, cooked, 2 mushroom

7:30 = Dinner

3 tablets Orange TRIad
Green Giant Frozen Mixed Vegetables, 0.75 cup
Chicken Breast, no skin, 0.5 breast, bone and skin removed

~9:30 = Pre-bed shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 2 serving
Barlean's Flax Oil, 1 tbsp
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving


Total Calories/Fat/Carbs/Protein: 2,132 / 39 / 143 / 298 (16.5%/27%/56.5%)
Daily Goal (Calories/Fat/Carbs/Protein): 2,625 / 58 / 263 / 263 (20%/40%/40%)

Notes:
Just a quiet saturday.
Went to a lake and had a BBQ.
Only saturday I didn't eat enough lol.
Going to need to make sure to do a good refeed day tomorrow.

[Kilim]

7/20/08

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...=7%2F20%2F2008

Weight: 178.8(-0.4 lbs)
Bodyfat %: 25.6 (0%)


Diet & Supplements & Activities:

8:30am = Wakeup and take 2 tablets AM REDuction
~10 = Breakfast

3 tablets Orange TRIad
NOW Ultra Omega-3, 1 serving
Green Giant Simply Steam Seasoned Garden Vegetable Medley, 0.5 cup
Perdue Roasted Garlic with White Wine Sauce Chicken Breast, 4.8 oz., 1 serving

~12pm = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~2 = Lunch

Steak Sandwich, 1 sandwich
French Fries, 1 small

4 = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving
JIF creamy peanut butter, 2 tbsp
Pepperidge Farm Carb Style Soft 100% Whole Wheat Bread, 2 serving
Smuckers Sugar Free Strawberry Preserves w/ Splenda, 1 tbsp

7:30 = Dinner

3 tablets Orange TRIad
NOW Ultra Omega-3, 1 serving
Beef Sticks, 2 stick 218 20 2 9
Shrimp, cooked, 3 oz 84 1 0 18
Green Beans (snap), 10 beans (4" long) 17 0 4 1
Brown Rice, long grain, 1 cup

~10:30 = Pre-bed shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 2 serving
Barlean's Flax Oil, 1 tbsp
GNC Triple Strength Fish Oil, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving


Total Calories/Fat/Carbs/Protein: 2,624 / 93 / 220 / 240 (31.2%/32.9%/35.9%)
Daily Goal (Calories/Fat/Carbs/Protein): 2,625 / 58 / 263 / 263 (20%/40%/40%)

Notes:
Very Hot Sunday today.
Tried my best to eat a bit more calories for my refeed day.
Felt like I had to force feed myself my 2nd snack.
Otherwise, just a quiet and hot sunday!

PS:
I ran out of my GNC Triple Strength Fish Oil and replaced it with NOW Ultra Omega-3.
I take 1 tablet with breakfast and 1 with dinner.

[bull.dogz]

Today was the first cool day here in my neck of the woods.

[Kilim]

7/21/08


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...=7%2F21%2F2008

Weight: 180.2 (+0.4 lbs)
Bodyfat %: 25.8% (+0.2%)

Weight Lifting:

Squats
195 * 5 * 3
145 * 10

Straight Leg Deadlift
215 * 5 * 2
215 * 3

BB Bent-over Row
150 * 6 * 4

BB Bicep Curl
70 * 8 * 3

Diet & Supplements & Activities:

8:30am = Wakeup and take 2 tablets AM REDuction
9:45 = Breakfast

3 tablets Orange TRIad
Spinach, fresh, 0.25 cup
Kraft Free Shredded Cheddar Cheese, 0.25 cup
Shedd's Spread: Country Crock - Omega Plus Light, 1 tbsp
Ketchup, Heinz, 1 tbsp
All Whites 100% Liquid Egg Whites, 0.5 cup
Pepperidge Farm Carb Style Soft 100% Whole Wheat Bread, 2 serving
NOW Ultra Omega-3, 1 serving

11 = Pre-workout Shake

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

11:45 = 4 scoops GlycerGrow chased with 1 scoop GreenMag in 16oz water
12pm = Start sipping PW Mix: 2 scoops Purple Wraath in 1 liter water
12:34 = Workout
1:50 = Drink 1 serving Golden Finish in 24oz Cold water with ice

~2:30 = Lunch

Lean Cuisine Chicken Ranch Club Flatbread Melt, 1 serving

5 = Snack

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

~7:30 = Dinner

3 tablets Orange TRIad
Green Giant Create A Meal Szechuan (1 serv = 1 cup), 1 cup
Brown Rice, long grain, 1 cup
Perdue Perfect Portions Boneless Skinless Chicken Breast Italian Style, 1 serving
NOW Ultra Omega-3, 1 serving
Olive Oil, 1 1tsp

~10:30 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
GNC Triple Strength Fish Oil, 1 serving
IsoFlex Peanut Butter Chocolate, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving
Barlean's Flax Oil, 1 tbsp

~11-12 = Sleep


Total Calories/Fat/Carbs/Protein: 2,212 / 44 / 191 / 232 (19.1%/36.5%/44.5%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Another hot day!
I think I was not well hydrated today as I didn't feel strong at all today.
Took it easy at the gym today and did not do any cardio at all today.

Last lifting day for this contest!

Also going to change my lifting plan and try out the Rippletoe program while on a cutting phase.
Will start nice and easy on it.
Definitely not going to start the new program until next monday.
I think I may just take it easy this week at the gym.

[Kilim]

7/22/08

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...=7%2F22%2F2008

Weight: 179.2 (-1.0 lbs)
Bodyfat %: 25.2% (-0.2%)

Diet & Supplements & Activities:

8:30am = Wakeup and take 2 tablets AM REDuction

8:35 = Pre-breakfast shake

Lactaid Fat Free Milk, 0.75 cup
IsoFlex Peanut Butter Chocolate, 1 serving

10:15 = Breakfast

3 tablets Orange TRIad
Quaker Quick minute Oatmeal plain w/water, 0.75 cup
Strawberries, fresh, 0.5 cup, sliced
Lactaid Fat Free Milk, 0.75 cup
NOW Ultra Omega-3, 1 serving

12 = Snack
Chicken Breast, no skin, fried, 0.5 breast, bone and skin removed
Hotdog (Hot Dog), 1 sandwich

2 = Lunch

ISS Pro42 Bar: Peanut Butter Collision, 1 serving

6 = Dinner

3 tablets Orange TRIad
NOW Ultra Omega-3, 1 serving
Green Giant Create A Meal Szechuan (1 serv = 1 cup), 1 cup
Brown Rice, long grain, 0.5 cup
Perdue Perfect Portions Boneless Skinless Chicken Breast Italian Style, 1 serving
Olive Oil, 1 1tsp

~10 = Pre-bed Shake

2 tablets PM REDuction
Lactaid Fat Free Milk, 1 cup
IsoFlex Peanut Butter Chocolate, 1 serving
Optimum Nutrition 100% Casein: Cookies & Cream, 1 serving
Barlean's Flax Oil, 1 tbsp

~11-12 = Sleep


Total Calories/Fat/Carbs/Protein: 2,247 / 58 / 177 / 220 (24.9%/33.5%/41.6%)
Daily Goal (Calories/Fat/Carbs/Protein): 1,750 - 2,100 / 39 - 47 / 175 - 210 / 175 - 210 (20%/40%/40%)

Notes:
Today I just relaxed.
No workouts or cardio at all.
It is officially my last day for the REDuction contest.

I just went out with my 5yo son to watch a movie he wanted to watch

Next post will be my Progress report for the whole adventure

[Kilim]

Progress Report:

Stats:

Body Stats
Part: Before / After = (Difference)
Height: 5'8.0" (1.73 m) / 5'8.0" (1.73 m) = (0)
Weight: 181.4 lb (82.5 kg) / 179.2 lb (81.5 kg) = (-2.2lbs)
Bodyfat: 26.1 % / 25.6% = (-0.5%)
Waist: 38" (96.52 cm) / 36.5" (92.71 cm) = (-1.5")
Thighs: 22.5" (57.15 cm) / 21.5" (54.6 cm) = (-1.0")
Calves: 15.5" (39.37 cm) / 15.3" (38.7 cm) = (-0.2")
Chest: 37.5" (95.25 cm) / 37.0" (94.0 cm) = (-0.5")
Forearms: 9.5" (24.13 cm) / 10.0" (25.4 cm) = (+0.5")
Arms: 13.5" (34.29 cm) / 14.0" (35.6 cm) = (+0.5")
Shoulders: 48" (121.92 cm) / 45.5" (115.6 cm) = (-2.5")
Hips: 36" (91.44 cm) / 35.5" (90.2 cm) = (-0.5")
Neck: 16.5" (41.91 cm) / 15.5" (39.4 cm) = (-1.0")


Lifting Stats:
Stat: Start / End = (Difference)
Squat: 195 / 235 = (+40lbs)
BB Bent-over Row: 120 / 150 = (+30lbs)
BB Bicep Curl: 65 / 75 = (+10lbs)
Bench Press: 135 / 165 = (+30lbs)
Standing Overhead Press: 70 / 80 = (+10lbs)
Tricep Pushdown: 60 / 60 = (0)
Deadlift: 215 / 240 = (+25lbs)
Leg Press: 320 / 350 = (+30lbs)


(Estimated One Rep Max)
Stat: Start / End = (Difference)
Bench: 152 lb (69.1 kg) / 186.0 lb (84.5 kg) = (+34lbs)
Bicep Curl: 81 lb (36.8 kg) / 87.0 lb (39.5 kg) = (+6lbs)
Squat: 220 lb (100.0 kg) / 259.0 lb (117.7 kg) = (+39lbs)
Barbell Rows: 140 lb (63.6 kg) / 175.0 lb (79.5 kg) = (+35lbs)
Deadlift: 228 lb (103.6 kg) / 265.0 lb (120.5 kg) = (+37lbs)
Overhead Press: 87 lb (39.5 kg) / 94.0 lb (42.7 kg) = (+7lbs)

Progress Pictures:

I combined both Before & After Pics for easier assessment
Click on the image to enlarge it!

Front Relaxed


Front Flexed


Side Profile


Back Relaxed


Back Flexed


USA Today 7/22/08: http://forum.bodybuilding.com/attach...1&d=1216790994

Note:
That red patch on my back is where my Nicotine Patch was.
I moved it to my leg when I was taking the pictures LOL!

Conclusions:

Did I Like REDuction.
I think I do

The AM Pills I think did give me some energy and I belive helped me be more alert and focused throughout the day.
The PM Pills definitely made me have one of the best night sleep ever!
I am unsure if the Appetite Control of the AM Pills worked well for me.
But it may be also with me trying my best thru this program.
I think I noticed the hunger usually after a hardcore lifting day.

Will I get REDuction and use it again?
I am actually already have my 2nd bottle of it then will have a month OFF Cycle!

This is a GREAT experience for me.
Win or Lose this contest I still Win in the End!
How?
I learned so much this whole month of using REDuction and keeping a log on everything!

I learned that my diet NEEDS improvement!
I honestly believe that my results would have been MUCH better if my diet was improved during this whole month!
The change is definitely noticeable ... I am just disappointed at myself as I know I could have done much better!

But that is why I say no matter what, those that have done this contest are ALL Winners in the End!
Live and Learn!
Adapt and Overcome!


What am I going to do now?
I think I am going to take it easy on the Journal Logging for now.
Takes way too much of my time.
I will still use SparkPeople.com to monitor my diet and also my spreadsheet to monitor my workouts and cardio.
IF I do post my Journal/Logs in the forums again, I don't think I will make it so detailed as my log for this contest.
I will definitely keep a log for my personal use no matter what.

I was posting before that I may start doing the Rippletoe Program.
But while I was reading a bunch of stuff on the net I stumbled upon StrongLifts 5x5 Beginner Strength Training Program!
http://stronglifts.com/stronglifts-5...aining-program
I think I will start with that for now and see where that leads me in the future.
Doing this as I KNOW I need to improve my form and thinking that starting from the beginning will do me best to achieve my goals.

[bull.dogz]

Wow! Nice job. This log was also a great way to see what areas you needed improvement with. I'm with you on the diet thing. I had a hard time eating clean.

[Kilim]

Wow! Nice job. This log was also a great way to see what areas you needed improvement with. I'm with you on the diet thing. I had a hard time eating clean.

Ya, thats what I meant by Win or Lose, we all Win to those that entered the contest!

I am taking the rest of the week off and starting my new 5x5 program next week.

[5Six]

really n ice detail in this log, dude. How aer you liking the OT?

[Kilim]

really n ice detail in this log, dude. How aer you liking the OT?

I think OT is good so far.
Not sure about all its other benefits, but I have noticed my Joints Not aching as much!
I was doing 2-2-2 dosing but Life got busier so I decided to make it 3-3 dosing instead so I don't forget to take any.