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  1. #1
    Registered User scatterzoom's Avatar
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    ScatterZoom's "Before I'm 45" Journal

    So, today March 21st, I turned 44. My goal in the next year is to take my fitness to an entirely new level. As an adult, I've always struggled with being fat. I've never been able to look at myself in the mirror and be happy with what I saw. I want to change that this year. Oh, I've slimmed down to a reasonable weight several times in my life. 3 times actually. From 230 lbs in 2003 to 174, then again from over 210 lbs in 2006 to 171 lbs and finally from a peak of 235 lbs in 2009 to my present weight of 170 lbs.

    I want to maintain a BF% of under 12%. I want to increase my LBM by 20 lbs. I want to bench 225 lbs, squat 315 lbs and dead lift 315 lbs. So I start my workout log. I plan to post consistently. I would like to meet new friends online and maybe encourage a few people. I know I've been inspired by a few people on these boards, hopefully I can inspire others. That's all for this first log entry.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  2. #2
    Registered User scatterzoom's Avatar
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    Since the start of this new year 2012, I've been cutting trying to reach 10% BF. On 1/1/2012 I was just over 180 lbs and 20% BF (measured by calipers). Yesterday, 3/21/2012, I measured 13.88% BF and weighed in at 170.4 lbs! I am very happy with my progress and can really start to see some defenition.

    During the first month of my cut, the scale did not budge. I was at 180 lbs for close to 5 weeks. But I knew I had to be consistent and give my body a chance to adjust.

    I calculated my BMR to be about 1750 cal using the freedieting.com website calorie calculator.

    With a desired weight loss of 1 - 2 lbs a week I estimated an intake around 1800 cals. This figure has been on target for me. My macros are as follows: 180 g Prot, 80 g Fat and 90 g Carbs

    I've also adopted the Intermittent Fasting protocol. I eat 2 - 3 meals between noon and 8PM. My PWO meal is at noon and I usually consume 1000-1200 cals at that time. The remaining calories I split between an afternoon snack and light dinner between 7-8 pm. I've only been doing IF for 2 weeks now. Prior to that I was eating 6 small meals every 2-3 hours. I have to say, I really like IF. For those unfamiliar with IF, I learned about it through these forums and from the leangains.com website.

    I plan to use this journal as a record of my diet as well as my training. More on that next.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  3. #3
    Registered User scatterzoom's Avatar
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    Posts: 232
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    Thursday, March 22

    11:30AM (Fasted) Treadmill for 20 min/incline 3
    -5 min @ 5 mph
    -30 sec bursts @ 10 mph/5 mph for 5 min
    -10 min @ 5 mph (I usually try to do another 5 min HIIT session but my back was feeling sore and I didn't want to push it so I took it easy the last 10 min)

    AB work - 5 X 25 (1st 5 exercises in P90X ab ripper x program)

    Meals eaten 12pm-8pm
    1774 cals, Protein 188g, Fat 67 g, Carbs 99g

    Supps - 2 fish oil caps, 2 glucosamine tablets, 1 multi-vitamin
    Pre-workout - Whey 1 scoop
    PWO Lunch - Cottage Cheese .5c, Ground Turkey 10 oz, Jalepenos 1 tbsp, Veggies 1 c, sweet potato 160g, 1 lg orange, 1 FF jello cup
    Snack - Steak 2 oz, 2 eggs 2 egg whites, Salmon 1 oz, Salsa 2 tbs
    Dinner - Chicken Breast 6oz, 2 corn tortillas, Shredded cheese 28g, Non-fat greek yogurt 1 tbsp, Avocado 1 slice, 1 chocolate chip cookie
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  4. #4
    Registered User scatterzoom's Avatar
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    Stats: 5'9", 207 lbs
    Posts: 232
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    So a little bit of my "training" history....

    When I was a youngin' I worked out at a local Nautilis Center (Jr High)
    Highschool - I did some working out but usually just during PE.
    College - joined a Bally's and used that periodically, mostly machines and swimming.

    As an adult, in 2002, I wanted to get into shape, so I joined a martial arts studio. I also started to get interested in lifting. I bought an olympic weight set and Pavel Tsatsouline's Power to the People book. However, between job changes and other distractions I did not continue with my lifting or the martial arts.

    Forward to 2009, decided to once again get into shape. Tried this new (to me) P90X thing. After a few weeks I stopped. Did not see any changes mostly because my diet had not changed. In Jan 2010 I had renewed motivation to try P90X again, but this time I would seriously follow the diet plan. Low and behold I lost close to 30 lbs. Getting into shape inspired me to do more active things. I was utilizing my work's fitness center regulary now. Even ran a 12K. But then I developed tennis elbow. I really couldn't do any of the lifting in the p90x program so I started to look for alternatives. That's when I came across Strong Lifts and squatting. So I started to incorporate that into my routine. But I wasn't following it with much dedication. Over the next year and a half I remained "active" but slowly put on 10lbs.

    Beginning this year, I had an even greater desire to finally acheive the physique I believe I can have. I joined this site to learn and for inspiration. I am now firmly convinced that weight lifting and eating for my goal (lower BF% presently) is the only way. I still haven't settled on a strict lifting plan but I have basically been doing the following split:

    Monday - Legs
    Tues - Yoga
    Wed - Chest/Arms
    Thurs - Cardio/Abs
    Fri - Back/Shoulders
    Sat - Cardio/Abs/Pushups
    Su - Rest

    I do the major lifts eg. squat/bench/DL/press on the respective days, plus accessories (chins, curls, rows etc..)
    I'm giving myself until April to reach my goal of 10% BF at which point I will start to eat at or slightly above maintenance. I know I need to put on mass but I haven't decided what training program to use.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  5. #5
    Registered User scatterzoom's Avatar
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    Stats: 5'9", 207 lbs
    Posts: 232
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    Friday, March 23rd

    workout at 4:45 pm - 60 min.
    warmup
    10 min Eliptical

    DL
    95 1 x 12
    135 1 x 10
    185 1 x 6
    225 1 x 1
    255 1 x 3

    the last rep i think I jerked the bar with my right arm. The back of my right tricep does not feel right. there is soreness performing any pulling motion. So I decided not to do any chin ups or BB rows Kind of derailed my workout plan. Hopefully it is nothing more than sore and will recuperate over this weekend.

    Good mornings
    45 1 x 8
    65 1 x 8
    85 1 x 8

    Standing Military Press
    45 1 x 12
    65 1 x 10
    85 3 x 8

    Side lateral raises
    25 3 x 8

    Meals
    I knew I was going out tonight so I planned my PWO meal around dinner, but ended up not counting what i had.

    Lunch - Cottage cheese 1/2c. , Pork ribs 9oz,
    Afternoon - eggs 3, Ham 3 oz, salsa 2 tbsp, non-fat milk 8 oz, banana 1, whey 1 scoop, peanut butter 1 tbsp
    dinner - (did not count my calories for this dinner) chicken 5 oz, spinach 1 cup, dressing 2 tbsp, cheese 1 oz, artichoke hearts in oil 2 tbsp, chips, guacamole 1/2 c, salsa 1/4 cup, cookies 2, chocolate truffles 3 pieces, beer 4
    Last edited by scatterzoom; 03-25-2012 at 02:59 PM.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  6. #6
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Saturday, March 24th

    Slept in.

    11:00 am

    Jump rope
    1 min jump (120 jumps) / 30 sec rest (10 push-ups) x 10
    1 min jump (120 jumps) / 30 sec rest x 10

    12:30 PM
    I did not count my calories today
    shared some calamari and stuffed mushroom appetizers
    3 pieces of BJ's favorite pizza
    4-5 pints of BJ's beer

    After getting home I took a nap and ended sleeping the rest of the day/night.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  7. #7
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
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    Sunday, March 25

    Rest

    My back was killing me, must be DOMS from DL on Friday. Middle back muscles felt so sore and tense. I really had a hard time sleeping. Had to sleep upright because, lying flat would hurt when I turned. Good news, my right tricep feels ok. I'm still not going to work it out until next friday though, just to give it plenty of recovery.

    Meals

    Macros
    Cal 1,627 125/P 86/F 93/C

    Lunch - Hamburger with Bun, cheese, lettuce, onions, tomato, jalepenos, ketchup, mayo, mustard, 1/2 navel orange, kettle chips,
    Afternoon - Popcorn w/coconut oil, sunflower seeds
    Dinner - 2 oz chicken, hardboiled egg
    Last edited by scatterzoom; 03-27-2012 at 01:14 PM.
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  8. #8
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Monday, March 26

    My back muscles still hurt. It is the muscles that run on either side of my spine in between my shoulder blades. Squatting/leg work feels ok to do.


    workout
    11:30AM Warmup 10 min elliptical @ 7 mph

    Squat
    135 1X12
    185 1x8
    225 3x5

    Leg Press in Smith Machine
    270 3X10

    Dumbell Calf Raises
    45 3 x 20

    Lying Leg Curls
    35 3 x 8


    Meals

    Macros
    Cals 1,880 176/P 89/F 87/C

    Supplements
    1 multi vitamin, 2 fish oil caps, 2 glucosamine tablets, 1 B complex

    Pre-workout at 11:00 AM 1 scoop whey
    PWO Lunch - 6.5 oz hamburger with bun, 1 slice cheese, lettuce, tomatoes, onions, jalepenos, mustard,mayo, ketchup
    1/2 cup cottage cheese, 8 oz milk, 1 tbsp peanut butter, 1 banana, 1 scoop whey.
    Afternoon - 3 whole eggs, 2 egg whites, 2 oz lean ham, 2 tbsp salsa
    Dinner - 5 oz salmon, 1 cup veggie mix.
    Last edited by scatterzoom; 03-27-2012 at 01:17 PM.
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  9. #9
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Tuesday, March 27

    Workout

    Decided to do cardio today instead of my usual yoga x workout. Partly because my back doesn't feel 100%, partly because of how I ate this past week. I think I need it. Also, Wednesday is the weigh in day for a Transformation thread I'm in.

    11:30 am
    treadmill @ incline 3
    3+ miles
    10 min @ 6 mph
    20 min @ 5 mph
    5 min @ 4 mph


    Meals

    Macros
    1817 Cal 170P / 87F / 85C

    AM - Coffee and water
    Pre-Workout @ 11AM 1 Scoop whey
    PWO Lunch - Hamburger w/Bun 5.5 oz (again), cheese, bacon, lettuce, tomato, onion, jalepenos, mayo, ketchup, mustard, 1/2 low fat cottage cheese, 8 oz non-fat milk, banana, 1 tbsp peanut butter, 1 scoop whey
    Supplements - 2 Fish oil caps, 2 glucosamine tabs, 1 multi, 1 B-complex
    Dinner - 8 oz round tip steak - guisado

    I try to drink between 64 and 128 oz of water each day as well.
    Last edited by scatterzoom; 03-29-2012 at 10:05 PM.
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  10. #10
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Wednesday, March 28

    Weight 169.9lbs (Probably the lowest I've weighed as an adult)



    Workout

    My bench is so weak.
    Bench
    95 1x12
    115 1x10
    135 1x8
    165 3x5

    Partial Bench
    205 3x5

    Incline DB Press
    35 2x12, 1x11

    Dips
    21, 10, 8

    Cable Tricep Pressdown
    95 1x10, 1x5, 1x10

    Meals

    Usually eat pizza on Wednesday night so I work my macros around it. IIFYM!!! Also I worked out at 5PM so dinner would be post-workout. Went a bit over, but daaang it was good!

    Macros

    2218 Cals 171P / 87F / 192C

    Lunch - 1.5 c lettuce, 2 tbsp Low fat dressing, 1/2 tomato, 5.5 oz tuna
    Afternoon - 1 scoop whey protein, 3 eggs, 2 egg whites, 2 oz ham
    PWO Dinner - 4 slices pizza (Costco pepperoni), 16 oz light beer (Mic Ultra), 1.5 chocolate peanut butter cupcakes (had to guessti-mate macros)
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  11. #11
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Thursday, March 29

    Weight 170.4 lbs (only up .5 from last night, I'm ok with that )

    My back is feeling a lot better. Only some slight discomfort in my low back when doing certain movements. Also noticed my big left toe hurts at the joint. Don't know if I strained it or what. I seem to remember someone talking about gout. I hope it is not that.

    Workout

    Did cardio again today. Had a lot of energy from yesterdays carb-up

    11:30 AM
    Treadmill @ incline 3
    20 min @ 6 mph
    10 min @ 5 mph
    2 min @ 4 mph

    3+ miles

    Ab work
    "fifer scissors" 1x25
    "crunchy frog" 1x25
    dip bar knee raises 3x25


    Meals
    Ate a bunch of left-overs today

    Macros
    1882 Cals 186P / 71F / 120C

    11AM Pre workout - 1 scoop whey
    PWO Lunch - 1/2 hambruger w/bun 2 oz, steak 4 oz, Chicken Masala 1 cup, Mac n cheese 1.3 cup, 1 jello snack
    supps - 1 multi, 2 fish oil, 1 b complex, 2 glucosamine
    Afternoon -1.5 c lettuce, .5 tomato, jalepenos, 1 hard boiled egg, 5.5 oz tuna, 2 tbsp lowfat dressing
    Dinner - 5 oz chicken, 100g pinto beans, 30g greek yogurt, 84g avocado, 1/2 c onion and peppers
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  12. #12
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
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    Friday, March 30th

    weight 171 lbs

    I have an iphone app I like to use for tracking my workouts. It's called Workout log and it is free. You basically add any exercise you want and can combine exercises into any named routine. It will track your sets, weights and reps. Pretty basic, but I like it.

    Workout

    My back muscles are still is kinda sore, I think I can DL but I'm not going heavy today.

    DL
    8x45
    8x135
    1x185

    Chins
    10 x bw
    7 x 15
    5x15

    Barbell Rows
    8x85
    8x85
    8x85

    EZ Curls
    8x60
    6x60
    6x60


    Meals

    Macros
    1869 Cals 150P / 84F 79C

    pre-workout - 1 scoop whey (Cytosport 100% whey - vanilla)
    PWO Lunch - 7 oz chicken fajitas, 100g pinto beans, 3oz avocado, 1 tbsp greek yogurt, 2 tbs salsa 1 flour tortilla
    Supps - 2 glucosamine, 1 multi, 2 fishoil, 1 B complex
    Afternoon - 3 eggs, 2 oz ham, 2 tbsp salsa
    Dinner - 7 oz ribeye, 6 oz asparagus spears, 2 glasses red wine
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  13. #13
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    Saturday, March 31st

    Weight: 169.7 lbs - The lightest I've been in decades!!

    Woke up several times during the night. My back muscles that are sore make it hard to sleep lying down. When I want to turn over or shift, they hurt. So I end up sleeping propped upright. Not very restful.

    Decided just to take it easy today and not do my regular jump rope routine.

    I did do 55 consecutive push ups though. My goal is to do 100.


    Meals

    Cals 2959 143P / 121F / 258C (guesstimate based on Chili's info)

    Lunch - 2 protein pancakes, 1 tbsp peanut butter, 1/5 c maple syrup, 1 tbsp strawberry jam, 2 tbsp greek yogurt, 2 eggs, 4 bacon strips, coffee
    Dinner - 1/2 rack ribs w/french fries and ketchup, 1 Margarita/Coronita, 1 basket chips/salsa/guac (shared), finished my wife's chicken fajitas and beans.
    My family really wanted to go out and we had a $50 gift card to Chili's so I obliged. Kind of blew it as far as IIFYM. Feeling really stuffed.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  14. #14
    Registered User scatterzoom's Avatar
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    Posts: 232
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    Sunday April, 1st

    Weight 170.4 lbs

    Took it easy today

    I like doing Intermittent fasting, especially on the weekends because I usually sleep in until 10 am and then have some coffee. So it's no biggy waiting until 12 to eat. It'll take me at least an hour to make some sort of feast anyway. Although I didn't today. I was feeling full most of the day from going out to Chili's last night.

    Meals

    macros
    1732 cals 86P / 57F / 136C

    Lunch - 1c non fat milk, 1 scoop whey, 1 tbsp peanut butter, 1 banana
    Dinner - 5 oz turkey burger with bun, sweet potato fries, mayo, ketchup, avocado, 1/2 payday bar

    Did no meet my protein requirements. Not sure if it's better to stay under my maintenance or hit my protein macros.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  15. #15
    Registered User scatterzoom's Avatar
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    Posts: 232
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    Monday, April 2nd

    Weight 168.2 lbs

    My back is still really sore. Taking it easy today and not going to workout.


    Meals

    Macros
    1,873 Cals 113P / 72F / 139C

    I use myfitnesspal.com to keep track of my diet. Add me as a friend if you use it too. My username is the same as on bb.com (scatterzoom)

    Lunch - 5 oz turkey burger w/bun, avocado, mushrooms, lettuce, ketchup, sweet potato fries, mayo
    Afternoon - Whey protein powder w/water
    Dinner - 5 oz ribeye steak, 100g asparagus spears, 1c frozen yogurt, 12 oz white wine
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  16. #16
    Registered User scatterzoom's Avatar
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    Tuesday, April 3rd

    weight: 167.3 lbs !! new low

    Today was another off day. I usually do some cardio or yoga for 45 min, but I had a lot to do at work and felt I needed the rest. Back is starting to feel a lot better, still aches lower left and right sides.


    Meals

    Macros
    2013 cals 173P / 81F / 109C

    Lunch - 1 scoop whey, 100g beans, 6 oz chicken fajita style, 1 flour tortilla, 50g greek yogurt, 1 kit kat
    Afternoon - 3 whole eggs, 2 egg whites, 5 oz ground turkey, 1 can sardines
    Dinner - 2 oz rib eye, 6 oz white wine, 2.37 oz sunflower seeds
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  17. #17
    Registered User scatterzoom's Avatar
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    Wednesday, April 4th

    Weight: 167.9 lbs

    Did my workout in the afternoon because I planned on eating pizza for dinner

    Workout

    short calisthenic warmup

    Bench
    12x95
    8x115
    1x135
    5x170
    5x170
    5x170
    Made some slight gains today - woohoo!

    Partial Bench
    1x225 ha- i just wanted to see if I could
    5x205
    5x205
    5x205

    Incline DB - I'm trying to really feel the contraction of my pecs when doing these. Got a nice burn
    12x35
    12x35
    11x35

    Dips
    21
    11
    9

    Cable Tricep Pushdowns
    12x95
    12x95
    10x95

    Meals

    Macros
    2023 cals 150P / 75F / 145C
    Lunch 3 eggs, 2 egg whites, 5 oz ground turkey
    Afternoon - 1 scoop whey protein
    PWO Dinner - 4 slices of Costco Pepperoni Pizza (dayum that's good), 2 cans Bud select

    I notice I'm starting to let the drinks creep back in. Need to watch that.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  18. #18
    Registered User scatterzoom's Avatar
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    Thursday, April 5th

    Weight: 167.5 lbs

    I love being able to pig out on pizza and still weigh in a loss the next morning!

    Workout

    Tried to do HIIT on the treadmill today. my plan was to warm up for 4 min @ 5mph then do 30 sec sprints at 10mph for 12 min with 30 sec @ 5 mph. Well when I kicked into high gear I seriously felt a pinch in my back and had to stop. I decided to just jog out the whole 12 min at 5 mph.

    Ab work
    3x25 knee raises on the dip station
    2x25 Bicycles ab routine

    I didn't feel like I had a great workout today.

    Meals

    macros
    1865 cals 180p 74f 124c

    Pre workout - 1 scoop whey
    POW lunch - protein pancakes, steak and eggs
    Afternoon - 7 oz ground turkey, 1c veggies
    Dinner - hah, went to Costco and grazed on more than a few samples. Not sure what my macros were. Also had as slice of left over pizza at home.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  19. #19
    Registered User scatterzoom's Avatar
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    Friday, April 6th

    weight 167.5 lbs

    Had the day off today and got to sleep in! Felt pretty achy, though. Supposed to do dead lifts today but since my back is still bothering me I'm just going to do shoulders.

    Workout

    Warmed up briefly with calisthenics.

    Military press
    1x25
    1x45
    1x95 when I did my first rep I felt a sharp compression pain in my lower left back. Ouch. I decided to change up to dumbbell press bicep curl superset

    Db press / curl
    8x30 / 8x30
    8x30 / 8x30
    8x30 / 8x30

    Front raises
    10x5
    10x10
    10x20

    Lateral raises
    10x5
    10x20

    Shrugs
    3x155

    I plan on starting all Pro's beginner workout in a few weeks. Hope to be more consistent in my workouts.

    Meals
    macros
    2404 cals 171P / 105F / 155C

    Per workout- 1 scoop whey
    PWO - steak and egg burrito, avocado, greek yogurt, beans
    Afternoon - 6 oz ground turkey
    Dinner - 5 oz steak fajitas, guacamole, Greek yogurt, 2 glasses red wine, chocolate cup cake, .5 chocolate bar, sun flower seeds

    Ended the day kind of craving some sweets and snacks. So went way over my target. Will try to compensate tomorrow.
    Last edited by scatterzoom; 04-06-2012 at 11:59 PM.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  20. #20
    Registered User scatterzoom's Avatar
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    Stats: 5'9", 207 lbs
    Posts: 232
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    Saturday, April 7th

    Weight (on waking) 169 lbs

    Slept in today until around 10AM

    My back is feeling better, on the road to 100%. Yay!
    I have been taking 600 mg of ibuprofen before bed, which seems to help.

    Workout

    Did my usual Saturday jump rope / pushup routine.

    10 x 120 Jumps (60 sec) / rest 30 sec / 10 x BW push-ups during rest period
    10 x 120 Jumps (60 sec) / rest 30 sec

    This time for my last 30 sec rest period I tried doing max pushups
    Pushups 49.5 x BW

    My average heart rate (taken during my rest period, since I lost my heart rate monitor to Dave Jone's locker in the beautiful Carribean) is between 120-150.

    Meals

    Macros
    2,672 Cals 148P/99F/198C

    I had a snack attack late evening and gave into some carb cravings, my macro count may not be too accurate

    11:30 AM PreWorkout - 1 scoop whey protein
    Lunch - 4 oz egg salad
    Afternoon - 7 oz raw ahi tuna
    Dinner - 2 BBQ Beef sandwiches, condiments, sweet potato fries, 2 beers
    Evening - 1/2c FroYo Halfbaked, sun flower seeds, a lot of Gold fish crackers

    Yummy food day, but I know my cut will be hurting for a couple days post.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  21. #21
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    Posts: 232
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    Sunday, April 8th - Easter Sunday


    I decided to do another cardio workout today. Just to minimize the impact of overeating this weekend. (I know it will barely make a dent, but I'll feel better)

    Workout

    10x 120 jumps (60 sec) - 10 x BW push-ups (during 30 sec rest)
    5x 120 jumps (60 sec) - 30 sec rest
    5x 120 jumps (60 sec) - 5 x BW push-ups (during 30 sec rest)

    time 30 min.
    My heart rate is around 120-150
    total pushups 150


    Meals

    Macros
    2,924 Cal 148P/149F/212C - best I could figure

    I knew today I would be eating a lot.

    lunch - 1 scoop whey, cinnamon roll, 4 oz egg salad
    Afternoon - 1 scoop whey protein, lots of kettle cooked chips
    Dinner - lots of ham, sweet potato, develied eggs, beer, and cheese cake, only a little chocolate
    Evening - sun flower seeds in shell
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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    Registered User scatterzoom's Avatar
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    Posts: 232
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    Monday, April 9th

    Weight: 172.9 - ***! lots of water retention, hope to lose it before Wed.


    I did not workout today. I had to get a lot of stuff done at work, I couldn't get my lifting in. Usually do squats today. My back felt pretty much recovered. I'll squat tomorrow.


    Meals

    Macros
    1,811 cals 189P 88F 71C

    Lunch - 1 scoop whey, 8 oz milk, 1/2 bananna, 8 oz rib eye, 120 g sweet potato
    Afternoon - 1 scoop whey, 6 oz ground turkey, 60 g asparagus
    Dinner - 1 scoop whey, 5 oz ham, 50 g asparagus
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  23. #23
    Registered User scatterzoom's Avatar
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    Posts: 232
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    Tuesday, April 10th

    weight: 169.5 lbs

    Since I skipped squats yesterday, I did them today. I plan on doing All Pro's Beginner Routine after I finish my current cut so I decided to gauge where I would start by trying 12 reps today.

    Workout

    Squat - went ATG
    12x50
    12x100
    8x200
    8x200 could really start to feel it in my quads. I think this would be a good starting weight

    Stiff Legged Dead Lift
    12x25
    12x50
    12x100
    12x100 started to feel it in my forearms. I might try going up to 135 lbs when I start

    BB Calf Raises
    12x50
    12x100
    12x200
    12x200
    Those were easy, I probably can go up to 300 to start

    Ab Work
    2x25 Bicycle
    1x25 Knee Raises on dip station
    I couldn't do any crunches because my left side back would hurt.

    HIIT on treadmill
    10 min at 0 incline
    30 sec @ 4 mph
    30 sec @ 8 mph

    I didn't want to strain my back running on the treadmill so I kept the intensity lower.


    Meals

    Macros
    1,688 cals 223P/50F/88C

    pre workout - whey
    Lunch - 5 oz steak, 120 g pinto beans, greek yogurt, salsa, 3oz guacamole
    Afternoon - whey, 6 oz ground turkey, 1 cup vegetables
    Dinner - whey, 7 oz chicken, 100 g asparagus
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  24. #24
    Registered User scatterzoom's Avatar
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    Posts: 232
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    Wednesday, April 11th

    169.7 lbs

    going to gauge my starting weight for the All Pro routine by doing 12 reps

    Workout

    Bench Press
    12x45
    12x65
    12x135
    8x135 I think I'll start at 140 lbs for All Pro

    Standing Overhead Press
    12x45
    12x45
    12x60
    12x60 I'll start at 65 lbs. I had a serious shoulder burn after doing those.

    Incline Dumbell Press
    12x35
    12x35
    12x35

    Dips
    20xBW
    10xBw

    I was feeling a bit rushed with my workout because I had to meet some of our corporate management that were visiting at around noon. So I started my workout at 10:30.

    Meals

    Macros
    1841 cals 186P 80F 92C
    Pre workout - whey
    PWO lunch 5 oz BBQ beef sandwiches, sweet potato
    Afternoon - whey, 4 oz ground turkey, 1 egg
    Dinner - whey, 5 oz ham, veggies
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  25. #25
    Registered User rendylee's Avatar
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    Stats: 5'9", 179 lbs
    Posts: 669
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    I'm in...looks as thought you are very disciplined and I have no doubts that you will reach your goals for your 45 birthday.

    I'm just new myself and learning, can't offer advice, but am great at encouraging . Hope to be able to provide feeback in a few months!

    Great job!!
    I would never say this is easy, but it is doable and within your capabilities!! - Nutritional Coach - CocoonFitness

    Trust the process L. - Arch Angel 73

    My Journal (Ren)

    http://forum.bodybuilding.com/showthread.php?t=142464091
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  26. #26
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Originally Posted by rendylee View Post
    I'm in...looks as thought you are very disciplined and I have no doubts that you will reach your goals for your 45 birthday.

    I'm just new myself and learning, can't offer advice, but am great at encouraging . Hope to be able to provide feeback in a few months!

    Great job!!
    Thanks rendylee! I'm extremely motivated. I've had a few false starts over the years.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  27. #27
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
    scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000)
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    Thursday, April 12th


    Been a little behind updating my journal. Still having to meet with corporate visitors all morning and afternoon. Did not get to my workout until around 5 pm.


    Workout

    Did cardio for 20 min on the treadmill @ 5 mph.
    Knee raises on dip station


    Meals

    Protein is the hardest macro for me to hit consistently, so I've decided to plan to take a scoop of whey 3 times a day (at each meal). That makes it really easy to hit protein without going over too much on fats.

    Macros
    1,669 cals 188P 63F 89C

    Lunch - whey, 1 c oats, 4 eggs, 2 oz ham, 125 g pinto beans, 1.5 oz avocado, 60g greek yogurt
    Afternoon - whey, 3oz steak, 1 oz ham (last of the easter ham lol), 1 cup low fat cottage cheese
    Dinner - whey, 1 cup veggies, 5 oz chicken breast
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  28. #28
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
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    Friday, April 13th

    Workout


    10 min warmup on elliptical

    Barbell Rows
    12x30
    12x50
    10x110
    10x110

    Barbell Curls
    12x16
    12x30
    12x60
    12x60

    Barbell Shrugs
    8x185
    8x185
    8x185

    Pullups
    4xbw
    4xbw
    4xbw
    4xbw
    3xb2
    3xbw
    3xbw
    3xbw
    3xbw
    3xbw


    Meals

    Macros
    1,825+ cal 201P 78F 68C

    Must've been the low carbs because, after I hit my macros, I really started to crave more food. Ended up eating some chocolate, popcorn, granola, gold fishes and sunflower seeds.. lol, I didn't keep track of those.

    Lunch - whey, 3 protein pancakes, 3 bacon, 4 eggs, 2 oz ham, 1/2 banana, 1 tbsp peanut butter, 30 g maple syrup
    Afternoon - whey, ground turkey, 1 cup veggies
    Dinner - 5 oz ground turkey
    plus above mentioned snacks
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
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  29. #29
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
    scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000)
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    Saturday, April 11th

    weight: 167.7 lbs


    Workout

    20 x 30 sec jump rope @ 120 rpm / 5 x bw pushups during 30 sec rest

    Meals

    1,885 cals 187P 80F 105C

    Lunch - whey, In-n-out Double double animal style, french fries (omg soo good)
    Afternoon - 8 oz raw tuna, whey
    Dinner - 7 oz ground turkey, whey
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
    Reply With Quote

  30. #30
    Registered User scatterzoom's Avatar
    Join Date: Jan 2012
    Location: United States
    Stats: 5'9", 207 lbs
    Posts: 232
    Rep Power: 86
    scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000) scatterzoom has a brilliant future. Third best rank! (+40000)
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    Sunday, April 15th


    Workout

    no workout today, rest


    Meals

    Macros
    1,765 Cals 174P 85F 82C

    Lunch - whey, ground turkey burrito with beans, avocado, greek yogurt
    Afternoon - whey
    Dinner - whey, tuna salad, low fat cottage cheese, low fat dressing
    Evening - 1/4 sun flower seeds

    I've been trying my vanilla whey protein powder with diet coke, have to say it is not bad. Tastes kinda like frothy ice cream float.
    Journal -> http://forum.bodybuilding.com/showthread.php?t=143348913

    ~ 235 lbs at my heaviest (Late 2008)
    ~ Feb 1 - May 1 2010 (205 - 177)
    ~ Feb 1 - May 1 2012 Comp (180 - 172.6)

    May 1 - Aug 1 Comp (goal 160)
    5-1: 172.6 | 5-8 168.2 |5-15 166.4 | 5-22 167.8 | 5-29 172.5
    6-5: 171.7
    Reply With Quote

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