Will I be a bodybuilder?

[AlexMR]

I was 312pounds with 6'2" in march 10, 2007. I was in bed talking to my father when I felt so fat and told him "Im losing weight...starting now." I dont know if i remember it because something enlightened me or because i was having such a great Godiva Chocolate Cheesecake from the cheesecake factory. OMG that is such a great thing! .

I started dieting on that precise moment. I lost a lot of weight in my first couple weeks. I was starving 24/7 and it was working:I was losing weight like crazy!. Then i thought that wasnt going to last for too long. I needed a plan that would allow me to do things longterm, for longterm good results. So i started walking with a couple friends. I relaxed a bit with the eating and the losses kept going...great!

Good things kept happening for a couple months and i realized I was more motivated as time passed, so i signed up at the gold's gym. That was back in late may 2007, and at that time i was only into losing weight, i wasnt much into lifting. I was doing more than an hour/day, 6days/week on the elliptical before i saw the doctor and got my BF% and real weight. I cant remember what my weight was at that time, but i think it was 279pounds or something, so i had lost 33pounds but my BF% was 28.8%. YUCK. The doctors and the trainers said it was amust to start lifting even when taking it easy because that was going to help me keep lean body mass and raise the BMR which are two great things. I decided to follow the instructions of the people who knew their stuff.

I'll be wighted tommorrow and my BF will be measured. My guestmates say i am now 23.5-24% (after exactly to months in the gym) and my weight is currently 265pounds. im doing good, but not great as i was expecting. Still I am very satisfied and am now looking forward to get my BF% lower while getting stronger. It's not so easy but it has been happening.

Last week, aug. 14th, i changed my routine and took pictures to see my progress in a monthly basis. I might take them sooner. We'll see.

My new routine came with a diet and is something based on the Kely Bagget's Lose fat and gain muscle article/dieting. The workouts are not the same or even close, but as he says, the dieting is the important part.

I am not sure as to if im fit to train in HIIT cardio, but i think i am and i'll try it this week. In case i cant, i will have one of two cardios day/week.

My lift routine is something like this:

Day one:
Chest. Bench press. 3x10
Inc. " " 3x10
Shoulders: 2 diferent exrcises 3x10 each.
Back: 2 diferent exercises 3x10

Day two: Rest or cardios.

Day 3.
Leg extension 3x10
Leg curl 3x10.
Leg press 4x10
Calves. 3x12
There is another exercise that hits both quadriceps and hamstrings that i cant remember the name but it s basically with a barbell and stepping up a step or preferably a bench. 3x8
Biceps: 3x10 x e exercises.

Day 4. MANDATORY REST.

DAY 5.

ABS. 4different exercisesx15 and x20.
Lower back 3x20.
Triceps: 3x10, 2 exercises.

Day 6. Cardios.

I should do cardios for a least 20minutos after every workout too.

This was design by an instructor, a friend and myself (last word from instructor of course). Since I am a beginner and I understand that practically anything i do will result in gains, given that im eating properly.

I have plans on taking advantage of the great installations provided by the gold's gym and will probably try to alternate my exercises but i might stick to the compound ones (bench presses, etc) so i can monitor my progres more easily (in terms of strenght).

My previouys work out did the job at not letting me lose lbm but now im after a whole different thing. I want to gain a little while losing the fat and i want a little more dramatic changes, even when everybody says that losing +/- 2.5% BF per month is quite solid considering that i take my cheat days/meals very seriously .

My current supps are GNC's Mega Men, Super B complex by ON, and On's Fish oil softgels. I ordered 10.37pounds of On 100% whey gold standard and it should arrive in about 7days from now. I'll stick to those because i m not on unlimited budget and the diet is costing me a lil more than what i already wanted.


I think i have it covered. No. I forgot to menton that my inspiration might have come from my dear cousin who is now a powerlifter/bodybuilder (yeah, BOTH!). He made the most impressive transformation I have ever seen/heard in about 15months. He went from 240pounds with around 34% BF to 228pounds with 6% BF. No drugs. Seriously. I cant wait to get to NYC and make him design a workout for me and spend some serious hours training and learning the big compound exercises.

i'll post my last week's pics tomorrow and also the results of my visit to the gym's doctor (weight, BF%, etc,)

[AlexMR]

Jesuschrist!!! Less than 24 hours without updating and this thing got to page 7...wow.

As i said, i went to the doctor today and i weight 268pounds with my clothes one. That means im 265 as i thought. The BF% went down to 24.4% from 28.8% in exactly two months (June 21-aug. 21.). It is OK but not amazing. I know this could be much much better if i hadnt relaxed a bit too much in the past 4 weeks. My goal for the next 30days is to reduce 3% of body fat and i wont relax until i get there.

I was 279 pounds with 28.8% BF, and now im 268 with 24.4% BF. Let's see what that means. I now have 202.61 pounds of LBM and 65.4 pounds of fat. Two months ago I had 198.65pounds of LBM and 80.35 pounds of fat. WOW. Looking at it that way i think that is not bad at all.

Since I now increased my protein intake and will be more strict about the diet i supose my 3% BF per month is not really that hard to achieve. We'll see, but h9onestly looking at the numbers this way I am not sad at al with the past two months achievements. I now look forward for the next few weeks .

As for today's workout it was good. Nothing extraordinary though. I did inclined bench presses for the first time and manage to do 3x10 with 100pounds. I couldve done maybe 110. The i went to the flat bench and did 2x10 + 1x9 with 100 too.

I would never believed I was going to feel kinda ashame of my liftings. I've never pretended to be a strong person, in fact, MOST guys in my familoy are incredibly strong guys and i've always known that im really weak for my size and looks. We are changing that now. I was kinda embarassed to see all those tiny guys lifting more than twice what i could. and it was for reps! . Meh. I will get there when the time it's right. At this moment I am on taking fewer calories than maintenance and i am not waiting for miracles to happen. I did feel stronger than last week and that is good.

Tommorrow is cardio day and i think i'll hit the eliptical hard!

[AlexMR]

Well i decided to make another post with separate results from my visit to the doctor at the gym.

June 21.
Weight. 279pounds.
BF: 28.8%
LBM: 198.65pounds.
Body fat: 80.35pounds.

August 21rst.
Weight: 268pounds.
BF: 24.4%
LBM: 202.6pounds
Body Fat: 65.4pounds.

I've gained 4pounds of muscle!! woooot! .

I must say i've been on a hipocaloric diet. I only recently (2-3weeks ago) started counting macros, and notice i said counting, not basing my diet on it. I am now tryng to get my macros the proper way, but it's been extremely difficult for me to get all that protein even on the hipocaloric diet!

I will keep monitoring the BF% and LBM maybe once every two weeks now that im trying something new. At this point it's imperative for me to lose fat but also to at least keep my LBM.

[AlexMR]

Today was HIIT cardio day. It was insteresting and the time passed really fast.

I have some doubts regarding the structue of the intervals and i will post what i just did in the cardio forums to get advice. Basicaly i chose the intervail training of the cybex machine i was working on and pushed hard on the peaks (30seconds) and took it easy on the low intesity phase (one minute). I set the machine to go for 35minutes but i stopped at 26minutes. The higher HR i got was 167. The only thing i think i did wrong was not resting enough on the low intensity phases.

Something that I find weird is the fact that i only burned 311 calories, as opposed to the 750calories i usually burn in my low intensity cardio routines.

My question is, is the impact on the metabolism as high as to obtain better results long term from sessions where I burn less than half of what i would've burned in low intensity cardio? Or did I take it too slow and i should've burned more calories than what i did?

Tommorrow is legs day but now one of my cousins want to go to an all-inclusive hotel to drink/eat 6K calories in 4 hours. MEH. We should be here early enough for me to be able to get to the gym and hard a nice solid workout. We'll see.

[AlexMR]

A couple days without posting here. After my last post I did go to the hotel and ate prolly 5K calories . The good thing is that yesterday and today have been kept under control and i have worked almost two hours on the elliptical, right after finishing my lifts.

I worked legs yesterday and today Abs and lower back. Tommorrow it[s either HIIT cardio or day off. I havent hit the scale and will probably do it in a couple days (monday) when i have one full week on this new routine and with a very decent diet with lots of protein. I am feeling great. I dont know if I have less fat but it sure feels like i am more muscular/big.

The accu-measure caliper should be here in about a week now. I really want the thing here because i dont want to be losing any lean mass while i lose the fat.

[AlexMR]

Today was nother HIIT day and i was almost dead after the session. LOL. I think the heart rate device on the eliptical i was working on was broken or malfunctioning. It said i was only going at 165bpm when i knew i was going faster...i was feeling totally exhausted and honestly slowed down a bit in the final part of the 8th. HI interval. I was doing 30seconds HI intervals going at my MAX speed. Then I took 30second and 1minute rests and the last one had to take 2 minutes.

I had been checking some programs and this is not bad at all. What i dnt like is that i only burned 240 calories today i the 20minutes. There seems to be something wrong because i usually burn more than that in my low intensity cardios (have been going at 13calories per minute in them).

I also checked the scale today and i was the same as last week at 265. In fact, the scale has 7 pounds off and i weighted 272. That is the same scale i have been using but last week i used the doctor's one and i saw for the second time in teo months that the "outside" scale i use in the gym has 7pounds more than what u really have. The doc's one is perfectly caliber obv.

With this new routine i feel stronger, fatter, more muscular, more light/fast. I know some of this things are kinda opposite but this is exactly how i feel. I do feel good. In fact, i feel awesome. Rotating the exercises is awesome.

The diet is also looking great. If it wasnt for the cheat days i would say im doing as good as it gets. Nothing to go crazy but overall good eating. The whey should help a lot to get to 40/40/20. I have been taking 2200-2500calories/day, and that gives me around 1500calories deficit. Not bad at all.

Tommorrow is leg day.

[AlexMR]

I worked the legs today. I keep adding weight to the presses. That is good. I worked with 270 today on the last set and made 13reps. Next week I'll try with more weight and only ten reps.

I also worked biceps today. Very intense all the way. Very good day. After the lifts i hit the cardio machines (dont know the name in english of the one im doing the most lately) for 30minutes for a total 37minutes cardio session (7minutes warm up before the lifts) for a total 493calories burned.

I ate 2400calories for a deficit of ~1500. For some reason i still feel more fat than last week.

I dont know what is wrong with the diet. I have been really hungry for a huge part of the day, and it has been like that a lot of days since I started putting in the macros. I just want the next week to be over just to see the results of this routine/diet because for some reason i feel much better. I hope the results are better too.

Tommorrow i will work the abs/triceps or might take the day off. That will depend on how i feel in the morning. My abs are still sore since last saturday. It was a really intense workout with a few new exercises.

[AlexMR]

I didnt take the day off and went work the abs and triceps. I also spent 50 minutes on this cardio machine (they call it "the jogger") and burn 720 calories. I was going really slow but this machine is tough. My average heat rate was 139.

I also work both abs and triceps really really hard. This routine change has been absolutely awesome because even when I feel exhausted right after the workouts the recuperation is really fast. Also, the intenmsity is much higher now. Maybe this has something to do witht he fact that I have probably doubled my protein intake.

As for the calories taken today I dont know because i had a quite big portion of lasagna. I also ate some white rice, maybe a cup. Looking on the nutrient DB here on bb.com i see that 100grams of lasagna has 129calories, but this one has more because it also had ricotta and provolone/mozarrella. Lots of them. So, i'd say 100grams have 250 and i ate maybe 300 grams . 750 calories there. Maybe 200grams of cooked rices for another 250 calories plus half a cup of oat with water for another 150. Then after the workout i had 2 bananas and just a few minutes ago another banana with three eggs whites and one yolk. 3 bananas and the eggs are around 500 calories for a total 1650. Crap. I am too full and i dont want to eat anything else. Also, my macros are screwed up for the day. I almost didnt take ANY protein today.

According to the 31kcalorie per pound of body fat rule, i must be catabolic for the day. My lower limit is ~2100calories/day. I am 265 with 63pounds of fat. That means the most i could sed from stored fat is 63x31=1950calories. My maintenance is 265x15= 3975calories. I need to eat at least 2025calories/day in order to lose the max amount of fat without losing LBM. I might get another 150 calories with another 5grams of protein ina yogurt, but that is about it. Meh.

Tomorrow i will take the day off and on saturday will put another session of HIIT.

[AlexMR]

I finally edited the huge pics and here they are. I think I look like more than 24.4% BF.

[AlexMR]

Today I received the caliper and the whey protein.

With the Jackson/Pollock 3skinfold method I got 23.15% BF, -1.25% difference than what the doctor got 15days ago. I have been trying to get more points with the help of my cousin and my mom but they are kinda retarded and mess up every time.

Here are the skinfold I could get by myself.

Suprailiac: 29
Chest: 15
thigh: 32 (i'm not really sure about this one)
abdominal: 36.

All in mm.

I also took a serving of the whey. It taste OK with skim-milk. I was worried about the taste but now i have that out of the picture I will order another two 5pound containers. There is a great deal that ends today in amazon.com, they have a coupon for an instant $20 discount if you purchase more than $69 in ON products. This 10pounds bag was $55 shippped. Definetely a great deal.

I will go to a friend's this afternoon to get the other skinfolds to check what the results. There are formulas to calculate BF% with up to 9skinfolds. I will use the 3skinfold method because it is quite precise and i can take the skinfolds by myself.

What I will do is have my BF taken by the gym's doctor again on September 10th., when i will have exactly three weeks after i started the diet/new routine, but afterwards I will use my own measurements to track results. I am a little obsessed with this thing lately, so I know i will have the measures here every week.

I'm taking today off and will gave a small cheat. Tomorrow HIIT.

[AlexMR]

I went to the gym and had a 20minute HIIT session. Eight HI intervals of 30seconds. I swear I almost die . Jesus! That was intense. The machine i am working doesnt give you the max heart rate of average at the end but the highest i could see was 183bpm, which is about 95% of my max.

I would say the average HR was around 165 except for the last 5minutes that were basically a cool down period. My legs are more wasted than after legs workout day.

The next HIIT session will be in a couple days and I think I will use sub-maximal HI intervals just to change things a bit. I know the result will probably be the same because i'll have to use longer periods but chaning things is always good.

I weighted 3.5 less pounds today. 269.5 in the bathroom scale on the gym. I need to clear things up bit. My weight on the doctor's scale (perfectly calibrated)was 268pounds with my clothes on (without shoes) and that means my real weight was 265. That day after the visit to the doctor i went to the bathroom and use the scale just to get an idea of how uncalibrated it was (the gym's doctor said it was) and i weighted 273pounds. Today, 12 days after i weighted 270 meaning I really have (naked) 262pounds. I know this is getting a little confusing but in ten days I will be wighted by the doctor and the BF will be taken again just to see the progress i've made and after that I will only use the weight I get from the bathroom scale and my own BF% calculations (jackson/pollock 3skinfolds method).

Now 3.5pounds in almost two weeks is nothing extraordinary but it's decent. I feel I have been on a too high deficit/working really hard on the gym and it should be a little more IMO but I cant complain i suppose.

I might take tommorrow off, if I feel like it, I will work on chest/back/triceps and then 45minutes of cardio.

[AlexMR]

I forgot to mention that the correct readings from the caliper are as follows:

suprailiac: 25
Chest: 15
Abs: 40
Thigh: 30

That puts me at 24.38% BF. 0.02 % lower than the doctor's reading.

[Ajk_Lpool]

Keep working hard and you will reach your goals. You seem like a commited guy who's up for the challenge. i wish you all the best of success. I'll drop in from time to time to show my support.

[AlexMR]

Thanks for the words and for stepping by, AJ.

The whole point about this journal is to keep the memories of this long journey. I lost a little part of it (almost 6months and 50pounds down) but i imagine that is only a small part of the big picture I am now taking.

I was talking to some friends aout setting goals for the long and mid term and I think I have been thinking about something like 230pounds and 8-9% BF . That would be a damn impressive body.

In the mid term I am considering maybe getting to 15% BF at whatever weight by december 31rst. of this year. That is more than 2% every month. It should be doable.

What do you think?

[AlexMR]

Today I worked Chest+Back and did my 45minutes of cardios. I need to stop busting myself so much on the bench presses. I had to work the shoulders but i was so tired I didn't think it was the best idea because i was too tired.

Anyway, the session was very intense with 3 sets and 6 exercises total (3chest+3back).

As for the diet today, well, I suck at dieting. Honestly. I've only taken ~2300calories but only 165 grams of protein. Meh. I will take another 24grams with a serving of whey before i go to bed. 200Grams of protein is around the most I have taken. As i have said many times it worked in the first 2month on training, even with much less protein.

I dont think I will have a HIIT session tommorrow. I will work arms+shoulders instead, or maybe legs. I broke up the routine today. Meh.

[AlexMR]

I worked my legs today and felt so busted after it that I could only do 20minutes in the stationary bike afterwards.

As for the diet I have only taken 1820calories today, with about 800 coming from protein which is great. Is till have another serving of whey to take in a few minutes.

Tomorrow I'll work shoulders/bicep/triceps. 3 sets each muscle group. 45minutes on the elliptical minimum.

I weighted 261 today.

[AlexMR]

Very intense session today also. I am really tired now. I did one full hour of cardios and according to the machines I burned 800calories.

I thought the shoulders/biceps/triceps workout wasnt going to be very good because "it wouldnt stimulate enough muscle mass in the body for..blah blah blah". I feel like a had a hell of a workout.

As for the diet it was kept under control calorie wise. In terms of proteins I was able to get in about 150grams only. I suck. I cant eat huge amount of meat. I thought i could but i cant. I will though. I dont know what is wrong, but i just cant have it. I the 150grams there are two servings of whey with skim milk and oats. I just had cereal+milk in the morning. For lunch i had codfish, enough to get in about 35grams. I ent to the gym about 3hours later and didnt get any snack because i was still full from lunch. I came back 2hours later and had a protein shake. Two hours later i had dinner, which was half a banana and a can of tuna and now im about to have another protein shake.

Tommorrow I'll have the first HIIT session of the week and probably the only one.

I'll update mybodyspace tommorrow too.

[AlexMR]

Abs + 45minutes of cardios. Nothing extraordinary.

Dieting sucks. . Today I had a very traditional and local food. That's as dominican as it gets. It's called a sancocho. I dont know how many calories it has but i just know it's a lot. It is the most counterindicated thing to people dieting here in DR. It's like a soup but with lots and lots of meats, cooked in side of the thing. It's a great dish but with lots of calories. other than that i havent had anything else, except for two scoops of whey protein and a glass(a cup) of milk with two spoons of oats. Maybe i'll eat half a can of tuna or something but im really full now.

I went to the bathroom on the gym and couldnt stop thinking about the scale . I weighted 263 today. Scales suck too.

Tomorrow HIIT...but i dont know if i'll do it because im feeling a weird movement in my chest. It s something as when a pump is thrwing air through the pipe. I dont know what it is but i want to be careful. Maybe i'll do it anyways.

[AlexMR]

I did HIIT today and dammit! This is too exhausting. If it wasnt because the whole routine diet is working wonderfuly i would stop doing it .

Today I used my caliper and the reads were great:

Chest: 16.
AB: 36 -4mm.
Thigs 26. -4mm from last read.

I am getting incredibly good reads (no variations at all), as i now know exactly how and where to take the readings, except for maybe the chest because i have seen a few different skinfolds at several sites. I am using the one the doctor uses in the gym, so it should be fine. Besides, the point is to keep getting smaller readings every week. The scale said I was 262 pounds.

Using the 3skinfold method this gives me a 22.59% BF. . This cant be right. but i think it is . The skinfolds readings are correct. Even with the suprailiac and the chart provided by accumeasure for 1 point calculation i got ~23%. It has to be right. Oh well.

The thing is I am getting a 2% body fat cut in only one week. I ust dont get it. I have also lost half an inc from my waist which is amazing because i have been consistently losing one inch per month. I have also gaine a little in the chest.

I will update my body space later. I entered a contest with a lot of guys. I hope to win!

I must say I have been messing up big time with the stats on this journal. Because the weight i got from the doctor was with my clothes on and without shoes, while the weight im posting here from the men's room in the gym is the naked weight.

I'll see if i can make things consistent from now on. Now, i will fix it.

On The first visit to the doctor I was:

June 21.
Weight. 276pounds.
BF: 28.8%
LBM: 198.65pounds.
Body fat: 79.5pounds.




On august 21rst, the (corrected, naked) weight and stats were:

August 21rst.
Weight: 265pounds.
BF: 24.4%
LBM: 200.34pounds (4pounds gained in 2months!)
Body Fat: 64.66pounds. (14.8pounds of fat lost in 2months).

Now, today Sept. 8th. 2007 (MY READS with my caliper for BF%):

Weight: 262pounds.
BF: 22.59% (WTF!!)
LBM: 202.8. pounds. (2.4pounds gained!)
Body Fat: 59.2pounds (5.4pounds of fat lost)

Everything sounds right except for my own readings from last week, which might have been a little off. I have been on a ~1500calories deficit for almost 20days, with at least one good refeed every week where i take something close to my maintenance. The 5.4 pound sloss is definetely right.

What amazes me is the great gains in just a few weeks. The higher protein intake has to be the responsible. I have been saying since the first day i started the journal i am feeling bigger and bigger and stronger every day but iw asnt expecting this kind of gains.

They are possible and i honestly have been working really hard, at both working out and specially trying to get those macros in, specially the protein which i havent been able to get the "at least" 1gram per pound of body weight suggested.

I read an article from Ironaddict sayinng that beginners gains should be 20-60pounds per year, so that means it is possible. The thing is im on a cut, o i am not expecting this to keep happening but it would be a great thing if they do.

Next week i have to change routine. I was thinking about leaving it the same but changing the volumes maybe. My cousin is going to help me with that one now.

I'll have the doctor take my BF% for the last time to see how different his reads are from mine. I'm pretty sure they wont be very different because the only place i had doubts was the abs and i asked him and apparently i was taking it correctly.

Things are going well!!! Good times!

[-NB-]

Great Job Alex, keep working hard!

i'll be following

good luck man!

[AlexMR]

Thx nikbij! I really appreciate that you step by.

I havent decided what I will do tommorrow as i had plans to change my routine. I might increase the volume and leave it as it is. Maybe incorporate a few new exercises and stop doing others. I have been considering a full body work out but i havent figuered that out yet because i think it will be too taxing to allow me to do a two or three HIIT sessions per week.

I went today and had a mild sesion . I only worked forewarms and...well..i dont know the name of that muscle in english . lol. Well i was holding dumbells in oth my hands and upping my shoulders. That's it. Then i went to the elliptical for 45minutes.

I forgot to mention i got into a contest with a lot fellow BBers. I will post the link to its official thread tommorrow. I also have t post my pics but wanted to o it one day before the start of the contest, which is tomorrow.

The goals the guys have set are pretty amazing. Some of them are aiming to lose as much as 9% BF in two month, when they are already lean guys (15% and such). I dont know how likely is that to happen but i wish them the best. If i can keep this pace, and i have plans to even increase it i will be a tough one to beat. Im on my way to lose 3% BF in one month and now i will have the guidance of this guy who is a total maniac and supposedly a genetic freak . My beloved cousin:

218pounds and i dont know exactly what BG% but i am sure it's around 4%. 5'11". All natural BBing.

[AlexMR]

Progress pics!!

Front:


Side:


Back:


Getting better in 25days!

[KenWood(2)]

GREAT JOB!!!! KEEP HITTING IT HARD!!

Dang I wish the fat would come off my A#@. I was thinking on doing the Mr. Colorado in Dec. but I dont think I have enough time. But I am still shouting for it.

KenWood

[AlexMR]

Thx Ken!! If you keep working hard it will come off your +$%# eventually. Maybe a contest could keep you motivated!? Join us:http://forum.bodybuilding.com/showth...4533813&page=2

Yesterday I had a gret session. I worked chest, back and triceps. 27 sets and none were taken to failure. I did 42minutes in the jogger and burned more than 625calories. I cant believe how fast my cardiovascular health has change witht the HIIT. It is like you can notice improvements the next day after each session. I can tell that in this three weeks doing at least 1 HIIT session per week I have gained more than in the first three months doing regular low intensity cardio.

This has to be the reasn why losing fat is easier/faster when doing HIIT cardio: Because you get to a point where even with much higher intensity than what you were used to in the low intensity cardio, you remain in the "fat burn zone". I am going at unbelieveable speeds in the bike, elliptical or the jogger and my heart rate cant pass the 135BPM line. I always do 10minutes warn up on the elliptical before my lifts. Before the HIIT, the average calories burned were 125-133, now I use 147-155 and when i stand up i'm barely sweating.

Things are getting quite interesting.

Today I will have a session of HIIT.

[Dallas68]

Don't let a day pass without you kicking the livin **** outta yourself!

[AlexMR]

Thx dallas!!! I will, man!!!

I had my HIIT session and then a very good stretching session. I am focusing on stretching harrd my calves because this is supposedly the reason why they dont grow: too much fascia on them and not enough stretches.

Tommorrow: Abs+lower back + 45+ minutes of cardio.

[styler]

damn dude nice...like he said just keep it up.

[shersman]

you better slow down soon Alex, because I cant have you beating me in the contest. =P

jk.

looking good, I think Im going to be glad to have such a challenger pushing me, even if it is through the web.

[AlexMR]

HAHA.

Hey thx for the words styler and shersman!

Shersman, I took the day off today for no good reason and not only that, i dint eat very clean at at. I started very well but then in the night had a hot chocolate milk (it was sweet). I also had some white bread. I think it wasnt really bad because i didnt eat more than 3K calories today but the macros were all screwed up.

As usual tomorrow i'll go a little harder on the cardio machines for a full hour and will eat only 2Kcalories.

Where's your journal, shersman? Start your bodyspace too!!!

Gogogogogogo...

[u5711]

Great job so far. Keep up the hard work!