Nowski's ReDuCtIoN CoNtEsT LoG!!!

**nowski1381** · 06-28-2008, 04:38 PM

NOWSKI'S REDUCTION CONTEST LOG

Start date-June 27th, 2008
End date-July 27th, 2008

Height-6'
Starting weight-236lbs
Starting BF%-not sure but probably too high for a caliper to read, ha

http://www.putfile.com/pic/8354158
http://www.putfile.com/pic/8354171
http://www.putfile.com/pic/8354160
http://www.putfile.com/pic/8354162

BACKGROUND INFO
For the past few years I've lost and gained enough weight to equal a whole person. I'd lose the weight then gain it back. I'm that guy who you would see in the gym working my a** off for about a month and then wouldn't see again for 2 months because I decided to let one bad meal turn into 2 weeks of eating horrible. Never really held myself accountable til now...At my lowest weight I was 175 after USMC bootcamp in 1999(looked really unhealthy), then was around 200 for the longest time(which was a good weight for me), then when I got out of the military my highest was around 250...

GOALS
My 30 day goal is to drop 10-15lbs, drop some BF% and to win this contest. My longterm goals are to get down to 200lbs again, and the most important thing for me is to just feel better about myself. After this contest is over I'm not really going to gauge my progress on what the scale says or how much I lift...how I feel is more important to me than both of those stats...

TRAINING SPLIT
Day 1- Chest, Abs
Day 2- Bi's, Tri's
Day 3- Back, Shoulders
Day 4- Rest/possibly a short leg workout
Day 5- Start over

Will be doing some sort of cardio 5 times a week for at least 30 minutes. Most of it will be running, but if my knees act up like they sometimes do I will either walk on an incline or use the elliptical...all cardio will be done after I've finished my workout. Usually do some abs after cardio as well.

SUPPLEMENTS
CL Reduction
CL White Flood
CL Purple Wrath
CL Orange Triad(what I have left)
Fish Oil
Protein Powder(not sure which one)(anyone have a solid recommendation)

I will have my starting pics up tomorrow which will be embarrassing as hell since I look horrible...but you've got to start somewhere right? At least from now on I KNOW I will start to look better! If anyone has any questions or comments feel free to post, thanks to anyone who helps out!

**Dracoy** · 06-28-2008, 04:38 PM

Hahaha HELL YEA! Kick some ass man!

**nowski1381** · 06-28-2008, 05:46 PM

Originally Posted by Dracoy

Hahaha HELL YEA! Kick some ass man!

Thanks man! I'll definitely try...

**SheWulf** · 06-28-2008, 05:49 PM

Subbed! Good luck, i had awesome results!

**nowski1381** · 06-28-2008, 06:23 PM

Originally Posted by FameGirl

Subbed! Good luck, i had awesome results!

Thanks FameGirl...I'm hoping for the same!

**nowski1381** · 06-28-2008, 06:56 PM

So tomorrow is going to be my first day of recording my workout info but I started my REDuction yesterday and I already really like it...First off, it doesn't give me the jittery effect that pretty much every other product I've tried has...I work 13 hour shifts and usually I start gettin a little tired/sleepy around 5am(I get off at 6:30am) but the past 2 nights of work that hasn't happened...I've had steady energy throughout the night...and best of all, I'm pretty much always hungry but not for the past 2 days...I'm actually having a hard time eating enough which is GREAT! I love NOT being hungry and I give all the credit to the Reduction!

**SheWulf** · 06-28-2008, 07:07 PM

Great initial results! The appetite suppression was ridiculous with REDuction, one of my favorite parts!
Your job sound hectic (well, for me), what do you do?

**nowski1381** · 06-28-2008, 07:57 PM

Originally Posted by FameGirl

Great initial results! The appetite suppression was ridiculous with REDuction, one of my favorite parts!
Your job sound hectic (well, for me), what do you do?

Yeah I LOVE the appetite suppression!!!
I'm armed security at a nuclear plant...we have to be here by 5:30pm to get our briefing, then we get armed up and by the time day shift relieves us in the morning it's usually anywhere between 6:10-6:20am...so it's usually just short of 13 hours...

**nowski1381** · 06-29-2008, 01:49 PM

pics added...probably one of the hardest things I've ever had to do considering how I look right now, but I'm looking forward to seeing some results over the next month and beyond. I'll post workout info when I get home from work in the morning...

**pu12en12g** · 06-30-2008, 04:56 AM

Sub'd !!! Time to kick some ass !!

**bull.dogz** · 06-30-2008, 03:27 PM

Welcome and good luck. You'll really love REDuction.

As to your question about Whey, I'm just using the ON chocolate. Low in carbs and sugar and it tastes ok.

**nowski1381** · 06-30-2008, 03:52 PM

I've taken the last about 2 weeks or so just getting through workouts of all body parts just to get my muscles use to working out again. Finally no more soreness and I can record all workouts!

Woke up at 3pm, took my RED pills, got ready for the gym...made my WF to take with me and drank it on the way...I LOVE the feeling that the WF gives me right before I start my workout...kind of that "ok it's time to workout" feeling and the REDuction only helps enhance that...

CHEST DAY

DB FLAT BENCH- 70x10, 80x10, 90x6(goal of 100x10 by July 27th)
DB INCLINE FLY- 40x10, 45x8
PEC DEC- 100x10, 130x10
INCLINE BENCH- 155x8

Had to do a lot of jumping around for exercises today(hated it)...seemed like every time I went to do the planned exercise that piece of equipment was in use. I usually do a barbell bench, some sore of fly's(either DB or cable crossovers), a seated chest press and pec dec fly's(time permitting)

For my cardio I ran for 20min at 5.5mph on the treadmill...should have been 30 minutes but my "stomach" didn't have the same plan so I had to cut it short. Will be going back in the morning for 30 more minutes of running(and abs)to make it almost an hour of cardio for the day.

As for the REDuction, I've felt great since I started taking it...same as today, great energy but no jitters like every thing else I've taken. The appetite suppression is by far my favorite aspect of it so far, but hopefully the weight loss will end up being my favorite by the end of my 30 days! I'm only going to weigh myself once a week so my next weigh in will be on July 4th!

My diet is where I really need to focus...I'm not taking in enough protein(need more shakes) which I'm well aware of and I need to add more veggies(HATE VEGGIES) but I am keeping my calories in check if that helps(around 2000 a day)...Making a list tonight and going to the store in the morning! One of my main problems is that I usually don't eat breakfast...I wake up, take my REDuction, make my WF drink then head to the gym. I get home from the gym and have to shower right away and head to work and I usually don't eat my first solid meal till about 7 or 8pm...and another thing is that I do love the appetite suppression like I said but it's really difficult for me to eat enough food sometimes(first time in my life that's ever been the case) I'll figure something out...

Any ideas/help and constructive criticism is very much appreciated! Thanks

**bull.dogz** · 06-30-2008, 03:56 PM

Make sure you get your protein shake in after your workout.

**nowski1381** · 06-30-2008, 03:58 PM

Originally Posted by bull.dogz

Welcome and good luck. You'll really love REDuction.

As to your question about Whey, I'm just using the ON chocolate. Low in carbs and sugar and it tastes ok.

Thanks for the recommendation...I have some Syntha-6 I need to finish up but will be ordering something else soon. Do you mix yours with water?

**nowski1381** · 06-30-2008, 04:00 PM

Originally Posted by bull.dogz

Make sure you get your protein shake in after your workout.

Forgot to put that..I got one in but it was a small Muscle Milk that has a piddly 22g of protein...what's the target amount for a PWO shake? 40g?

**bull.dogz** · 06-30-2008, 04:04 PM

For you I think you want about 1.5 - 2g per body pound. I usually try to drink 40g after a workout so I'm thinking you would be 60g or more.

Fellas?

**pu12en12g** · 06-30-2008, 04:09 PM

Originally Posted by nowski1381

Any ideas/help and constructive criticism is very much appreciated! Thanks

Homemade breakfast burritos in the morning possibly...

**pu12en12g** · 06-30-2008, 04:10 PM

Originally Posted by nowski1381

Forgot to put that..I got one in but it was a small Muscle Milk that has a piddly 22g of protein...what's the target amount for a PWO shake? 40g?

That sounds about average, but the emphasis is on the post-workout MEAL

**nowski1381** · 06-30-2008, 04:13 PM

Originally Posted by bull.dogz

For you I think you want about 1.5 - 2g per body pound. I usually try to drink 40g after a workout so I'm thinking you would be 60g or more.

Fellas?

That would definitely help solve my "not getting enough protein" problem...

**nowski1381** · 06-30-2008, 04:14 PM

Originally Posted by pu12en12g

That sounds about average, but the emphasis is on the post-workout MEAL

That's one of my issues like I was saying...can you give a quick example of a solid PWO meal? And how long after my PWO shake should this meal be consumed? Thanks for your help! Just saw the breakfast burrito idea...can those be made the day before? Would the eggs still be ok?

**bull.dogz** · 06-30-2008, 04:15 PM

Hard boiled eggs!

**nowski1381** · 06-30-2008, 04:19 PM

Originally Posted by pu12en12g

Homemade breakfast burritos in the morning possibly...

Eggs, sausage, low-fat cheese, and salsa sound good? Also, what kind of tortillas does everyone use?

**nowski1381** · 07-01-2008, 01:21 AM

Work is reeeeeeeeeeeeeeally boring tonight and taking forever!!! Just wanted everyone to know...

**nowski1381** · 07-01-2008, 03:59 PM

Last night at work seemed to take forever but thanks to the REDuction I wasn't tired when the night finally ended which is great...got home took my black pills and slept great...

Woke up at 3pm, tood my REDuction red pills, mixed my WF drink and headed to the gym...

BI'S/TRI'S Supersets

CABLE CURL- 130x12, 140x10, 150x8
V-BAR PRESSDOWN- 170x12, 180x10, 190x8

ALT. DB CURL- 30x12, 35x10, 40x8
TRI EXTENSION- 65x12, 70x10, 70x10

(Both of the exercises were to failure)
MACHINE CURL- 70, 70
SINGLE UNDERHAND EXT- 30, 40

Will probably add an extra exercise to my workout next time. More than likely will go with preacher curls or incline curls for bi's and dips or like an overhead rope extension for tri's...today's workout was really really good though, solid energy till the end and arms felt great...Ran for 20mins after arms workout. Started with a short warmup at 5.5mph, then up to 6.0 at the 8min mark, then up to 6.5 at 15min, then ended at 7.0 for the last 3 minutes. Finally getting use to running again which so far feels GREAT! 4 more days till weigh in and I'm looking forward to seeing the scale drop a little...

Was bored last night and was looking at nutrition info at a few restaurants that I liked when I wasn't eating healthy and was shocked to see what one of my favorite appetizers contains...it's the boneless wings at Applebees...they have somewhere around 1600 calories and like 125 grams of fat!!! I knew they were bad but didn't know they were that bad...NEVER getting those again! And to think I would split those with whoever I was with and then get my dinner...really easy to see how I got soooo fat and out of shape!

**nowski1381** · 07-01-2008, 04:06 PM

Bad news at work tonight...our manager decided to buy everyone pizza so on every break I get tonight there will be like 10 pizza's sitting in front of me! Not good, not good at all...time to put that will power to use!!!

**nowski1381** · 07-03-2008, 03:17 AM

Off day from work today so I pretty much slept from the time I got off work this morning till about 3:30pm when I had to get up and get ready for 2 softball games...got home, ate, hung out for awhile then decided to go to the gym...I planned on taking the night off but since I had to stay up all night I thought what the hell...very glad I went!

BACK/SHOULDERS

LOW CABLE PULL- 150x12, 165x10, 180x8, 195x6
SINGLE DB ROW- 80x12, 90x10, 100x8
LAT PULLDOWN- 120x12, 135x10, 135x8
STRAIGHT LEG DEADLIFT- 135x10, 135x10(pulled something, didn't feel good)

STANDING BB PRESS- 70x12, 80x10, 90x8, 100x6
FRONT DB RAISE- 25x12, 30x10, 35x8
SIDE RAISE- 20x12, 25x10, 20x8
REV PEC DEC- 70x12, 85x10, 70x8

Ran 2.25 miles then walked on incline for awhile to equal about 30minutes and did some abs...was going to weigh in on Friday but since I won't be home all day I'll be doing that today(Thursday) when I wake up before I go to the gym...I'm already seeing results in energy, strength and my running is getting a lot better so hopefully the scale shows some improvement!

**nowski1381** · 07-03-2008, 12:10 PM

Just woke up and weighed myself and I'm pretty happy after my first week!

June 27th weight- 236lbs
July 3rd weight- 231.8lbs

Not a bad first week! Hoping now to keep the weight loss around 2lbs a week since I know the first week you usually lose more weight...

**nowski1381** · 07-06-2008, 05:28 PM

Been out of the gym for the past few days...was out of town for the 4th of July weekend but kept my diet in check which was very difficult with all the good food I was around...so it's back to the gym tomorrow...

**pu12en12g** · 07-06-2008, 06:34 PM

Originally Posted by nowski1381

Just woke up and weighed myself and I'm pretty happy after my first week!

June 27th weight- 236lbs
July 3rd weight- 231.8lbs

Nice !!

**nowski1381** · 07-06-2008, 08:22 PM

Originally Posted by pu12en12g

Nice !!

Thanks man, really appreciate it! Looking forward to the next weigh in on Friday!

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Nowski's ReDuCtIoN CoNtEsT LoG!!!

DAY 4...1st recorded workout(finally)

Day 5

Not bad...

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