ScatterZoom's "Before I'm 45" Journal

**scatterzoom** · 03-21-2012, 09:09 PM

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.

**scatterzoom** · 03-22-2012, 11:26 AM

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.

**scatterzoom** · 03-22-2012, 07:32 PM

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

**scatterzoom** · 03-23-2012, 03:44 PM

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.

**scatterzoom** · 03-23-2012, 06:11 PM

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

**scatterzoom** · 03-25-2012, 02:47 PM

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.

**scatterzoom** · 03-27-2012, 12:53 PM

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

**scatterzoom** · 03-27-2012, 01:09 PM

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.

**scatterzoom** · 03-29-2012, 09:57 PM

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.

**scatterzoom** · 03-29-2012, 10:21 PM

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)

**scatterzoom** · 03-29-2012, 10:56 PM

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

**scatterzoom** · 03-31-2012, 10:51 PM

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

**scatterzoom** · 03-31-2012, 11:02 PM

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.

**scatterzoom** · 04-02-2012, 08:43 PM

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.

**scatterzoom** · 04-03-2012, 04:39 PM

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

**scatterzoom** · 04-04-2012, 10:32 PM

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

**scatterzoom** · 04-04-2012, 10:43 PM

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.

**scatterzoom** · 04-06-2012, 11:30 PM

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.

**scatterzoom** · 04-06-2012, 11:47 PM

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.

**scatterzoom** · 04-09-2012, 03:32 PM

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.

**scatterzoom** · 04-10-2012, 08:53 AM

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

**scatterzoom** · 04-10-2012, 09:13 AM

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

**scatterzoom** · 04-11-2012, 07:03 AM

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

**scatterzoom** · 04-14-2012, 10:55 AM

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

**rendylee** · 04-14-2012, 11:07 AM

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!!

**scatterzoom** · 04-15-2012, 10:31 PM

Originally Posted by rendylee

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.

**scatterzoom** · 04-15-2012, 10:40 PM

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

**scatterzoom** · 04-15-2012, 11:00 PM

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

**scatterzoom** · 04-15-2012, 11:06 PM

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

**scatterzoom** · 04-15-2012, 11:16 PM

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.

Thread: ScatterZoom's "Before I'm 45" Journal

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ScatterZoom's "Before I'm 45" Journal

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