A.FreeRadical's transformation thread

[GSCampbell]

And now, ladies and gentlemen, you know why FreeRad is the REAL Iron Chef!

jag

Jag, are we twins (of very different looks/size) separated at birth???? I LOVE Iron Chef!

GSC

[jaguarr]

Jag, are we twins (of very different looks/size) separated at birth???? I LOVE Iron Chef!

GSC

Iron Chef rocks!

jag

[A.FreeRadical]

Iron Chef rocks!

jag

Yes, but Rachel Ray is so cute.

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aA.FreeRadical a

[A.FreeRadical]

I did a brisk walk for 1 hour and 45 minutes. It was about 5.5 miles.

Tonight is carb up night. I was going to have pizza, but now that doesn't seem so appealing. For some reason I am craving something like Tuna Fish Noodle casserole. It is early, I don't eat this meal until about 10 p.m. I will come up with something.

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aA.FreeRadical a

[jaguarr]

Yes, but Rachel Ray is so cute.

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aA.FreeRadical a

You'd rather we called you Rachel?

jag

[A.FreeRadical]

You'd rather we called you Rachel?

jag

uhhh, no.

I have a tuna noodle casserole dish in the oven right now. C'mon on over for a bite.

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aA.FreeRadical a

[A.FreeRadical]

I won't be passing the tuna noodle casserole on. I should have known that a recipe that calls for milk and flour to hold it together was not going to be a good one. It wasn't.

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aA.FreeRadical a

[ChocoChick]

Yes, but Rachel Ray is so cute.

Maybe. But she's sure not discriminating -- she makes the same this-is-so-wonderful face no matter what she's tasting.

I like Mario Battali - his old show, where he just cooked, not the one shot in Italy. And he's an Iron Chef now, too

[A.FreeRadical]

Maybe. But she's sure not discriminating -- she makes the same this-is-so-wonderful face no matter what she's tasting.

I like Mario Battali - his old show, where he just cooked, not the one shot in Italy. And he's an Iron Chef now, too

Yeah, I know. My first wife was like that. I am a sucker for that cutsie, little girl manner, then it drives me mad.

Battali? Oh yeah, now you are talking about a real chef. I love Italian and he is good. (Damn, and this is not a carb up night.)


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aA.FreeRadical a

[A.FreeRadical]

I lost it on a newbe tonight. I saw him hanging around the squat rack. This is the only practical area to deadlift. The big plates are there, the bar is there and the mirror is there. I asked him if he was going to be using the squat rack or doing deadlifts. He pointed to the spot where he was standing. I thought, oh well, he is going to do deadlifts. I will do mine somewhere else. While I am moving the weights, bar and bar jack to the other side of the room where there is a little space, I notice this guy is doing bicep curls in front of the squat rack. It got ugly after that.

Hammer grip pullups, 4 x bw x 6
Deadlifts, 1 x 135 x 10, 1 x 225 x 8, 1 x 295 x 6, 1 x 315 x 6
Bent over BB rows, 3 x 135 x 6
Cable crossover cobras, 3 x 60 x 8
Cable bicep curls, 1 x 55 x 8, 1 x 60 x 8, 1 x 65 x 8
Cable reverse bicep curls, 1 x 55 x 8, 1 x 60 x 8
DB bent arm pullovers, 1 x 80 x 8, 1 x 85 x 8, 2 x 90 x 6

This took about 75 minutes in the gym.

I also walked for 3 miles tonight. It took 1 hour.

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aA.FreeRadical a

[ChocoChick]

I notice this guy is doing bicep curls in front of the squat rack. It got ugly after that.

I had this experience just a few weeks ago. Grrrrr.

Are you going to tell us what you did?

[A.FreeRadical]

I had this experience just a few weeks ago. Grrrrr.

Are you going to tell us what you did?

I told the guy that I didn't appreciate having to set up to do deadlifts on the other side of the room, just because he needed a mirror to do dumbbell curls. I said he should look around, that there are mirrors everywhere. I didn't make a scene, I just let him know that what he did wasn't very considerate. He was pissed, rather than being apologetic, and tried to stare me down. I was pumped and not ready to back down, so I stared him down. There were about 5 other people in the area who stopped to watch. They knew something was up, if I was doing deadlifts in the dumbbell area. He hung around for a little bit, not quite sure of what to do about me. He slithered off after seeing my deadlifts. I guess, I needed the testosterone rush. I had a pretty good workout after that.

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aA.FreeRadical a

[ChocoChick]

[A.FreeRadical]

Come to think of it, I do look pretty scary when doing a max deadlift. Poor kid probably had nightmares.

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aA.FreeRadical a

[ChocoChick]

So I can call you to shoo off the offenders in my gym?

[jaguarr]

Turned into the gym bully, have ya? LOFL! (I'd have done the same damn thing). Bet you had a helluva deadlift workout after that, though!

jag

[A.FreeRadical]

So I can call you to shoo off the offenders in my gym?

Indeed.

Turned into the gym bully, have ya? LOFL! (I'd have done the same damn thing). Bet you had a helluva deadlift workout after that, though!

Haha! I did have one hell of a deadlift session. I am pleased to say that my lower back stood up to the punishment too. I now have DOMs. I never had that in my back before.

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aA.FreeRadical a

[A.FreeRadical]

and I wanted to give my back and shoulders another workout session this week. My chest is getting a deep valley between the pecs and my delts are getting some size, definition and some striations (only when I am working out).

Dips for chest, 7 x bw x 8
Inclined DB presses, 2 x 45 x 6
Inclined DB flies, 2 x 35 x 8
Pec Dec, 2 x 100 x 8
Upright rows, 1 x 65 x 20, 1 x 85 x 12, 1 x 105 x 10, 2 x 135 x 6
Plate raises, 2 x 35 x 8
Double Cable handle pulls for rear delts (I don't know what these are called. It has two cables with handles that attach to the stack cable.) 2 x 60 x 8
Cable flies, lower pec, 2 x 60 x 8
Cable flies, mid pec, 2 x 60 x 8
Cable flies, upper pec, 2 x 60 x 8
BB flat bench, wide grip, 1 x 135 x ? until exhaustion.

This workout took about 75 minutes.

I then walked for an hour. I managed to squeeze in 3 miles between thunderstorms.

[A.FreeRadical]

-Start 186.0 lbs, 11.7 % bodyfat, 164.2 LBM
Today 188.0 lbs, 11.5 % bodyfat, 166.4 LBM

It looks like I have gained 2 lbs of muscle and I have lost a negligible amount of fat during the past 5 weeks. That is ok, I will go with that.

My diet is moving in the right direction. I wanted to up my total calories to maintenance (2400 calories per day), improve saturated fat (goal <=10% of total calories) and up carbs a bit. Here are the averages for the past week:

Calories, 2430
Protein 40%
Carbs 25%
Fats 35%
Saturated 11%
Poly 8%
Mono 16%

I am still on a low carb diet with 2 carb up meals per week (Monday and Friday night). I have increased the amount of carbs that I am eating on low carb days from <30 grams to < 75 grams per day. The carb-up days remain > 150 grams. This change gives me room for more fruit (apples) and some bread (sourdough English muffins) during the week.

I have increase the time on workouts from 60 minutes to >75 minutes.

My goal was to walk 30 miles this week. I actually walked 25 miles in a little over 8 hours. My original goal may have been a bit ambitious. I am doing this to increase my calories burned and also for fun, so I am reducing the goal to 25 miles per week. (There will be rainy days and days where I just don't feel like walking 5 miles.)

I did one 30 minute pilates class and one 60 minute yoga class this past week. I am going to add a 30 minute ab crunch class this coming week.

While I would have liked to see some fat loss over the past 5 weeks, I am happy to add some muscle. What I see in the mirror verifies what the scales are saying. I have been walking for two weeks, I can't help but think that doing this for a few months has got to help in getting my body to release some adipose tissue. I shall stay the course.

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aA.FreeRadical a

[ms_mac]

Great work, AFR. Way to go an gaining some lean muscle mass.!

[A.FreeRadical]

Great work, AFR. Way to go an gaining some lean muscle mass.!

Thank you ms mac. I was looking at your thread today. You are looking awsome.

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aA.FreeRadical a

[A.FreeRadical]

but I did do 5 miles in the rain this afternoon. It took an hour and 40 minutes.

Tonight is carb up meal night again. I got to get my protein up before I do that. It looks like a grilled chicken breast and a salad. Then the carb up meal will be a vegetarian pizza. (I think, I am not even hungry.)

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aA.FreeRadical a

[jaguarr]

You know, there's something mighty fine about a walk in the rain in the summertime. Not a bad day at all, I'd say there, FreeRad. Congrats on the progress!

jag

[joed]

Yeah, way to go rad.

[jaguarr]

A.FreeRadical, please pick up the white courtesy phone. A.FreeRadical, white courtesy phone, please!

jag

[Hibiscus09]

Yes, please do.

[jaguarr]

[fitnessman]

It would appear Rad has jumped ship.

[jaguarr]

It would appear Rad has jumped ship.

Well, that's too bad. He was such a great member of this community and a fount of knowledge. He'll definitely be missed.

jag, not really getting the "us vs. them" mentality...

[Hibiscus09]

Me either, jag! It's silly. I think it would be a tough job to moderate a forum this size -- a job I would not want. I'd rather just heckle the current moderators occasionally. Anyway, my point is that they're human too and we all get testy in life occasionally. Heck, I'd probably ban 100s during PMS week! LOL!! But once you voice an opinion civilly on the forum, or via PM -- just move on already. I hate when everyone gets in nonstop spats over crap that just doesn't matter. What did Mr. S say? "It's only the internet." I believe that's what he said. Ditto to that from me.

I think the moderators do a great job here and put up with a lot -- and I'm amazed I haven't been banned at some point!! LMAO!