JAT35 for 2006

[JAT35]

Welcome to my journal, or as I call it, “The Transformation Zone!!!” I have been working out on and off for several years and have decided, 2006 is my year to transform. I have always had a tough time fighting the bulge due mainly from genetics. My whole family is big. My only advantage is I am tall. Here is a little back ground on myself.

Birthdate – 3/22/1970
Height – 6’5”
Weight (When I started) 235LB
Current weight 225lb

I am a little late but this Transformation started last week of Dec. 2005, see attached picture. I plan to update the site on a quarterly basis. This will give me enough time to see some improvements, hopefully.

Main goals: 1) Loss enough body fat to put me in the 10% body fat range 2) Gain 1 ½ inches in my arms, this has always been a struggle 3) Flat bench max 325lb, currently max 245lb

I am going to include, in additional threads, meals and work out logs.

Any and all feedback is welcome!!

[JAT35]

I basically eat 5 to 6 times everyday and leave 1 day a week to eat basically what I want, but it is for 1 meal on that day. Below is a typical 1 day meal plan.

For me, planning is everything. I plan and prepare meals on the weekend for the entire following week. I will cook most of the food and refrigerate.

6:30AM – Meal

6 egg whites, boiled no yolks
½ cup whole oatmeal
1 cup skim milk
1 scoop Lean Body Carb Control
1 cup of coffee

9:30AM – Snack

½ pack Myoplex Deluxe
½ pack Lean Body
1 tsp peanut butter
½ banana
12oz skim milk (blended)

12:30PM – Meal

8-10oz grilled chicken breast, no bones no skin
½ cup baked sweet potatoes (not canned)
½ cup green beans or some other veggie

3:00PM – Snack

1 cup fat free cottage cheese
¼ raspberries, or like berry
½ scoop Precision Protein Powder

7:00PM – Meal

6-8 oz of some lean meat, chicken/sirloin/hamburger 93-7 type
Salad, lettuce/tomato/tsp lite dressing
Veggie

9:00PM – Snack

Peanut butter and jelly sandwich (I just started this last Snack)
Made with 2 slices whole wheat bread

[Compuwiz1970]

Hello! Good to see you here. I am trying to lose weight also and eventually to gain muscle as well. I am looking forward to when I get to where you are. Keep up the good work!

[JAT35]

Hello! Good to see you here. I am trying to lose weight also and eventually to gain muscle as well. I am looking forward to when I get to where you are. Keep up the good work!

Thanks and good luck to you too. Not sure if you have ever heard this, but if you do something for 21 days in a roll, it becomes a habit!

[JAT35]

Each muscle group gets about 25 to 30 minute workout.
Each muscle group consist of 3 to 4 set exercises (mostly free weight)
Each set contains an increase in weight
Reps per set 12-10-8-6
Between set rest, about 1 to 1 ½ minutes
Rep motion 3/2 second

All weightlifting is done in the afternoon starting around 5:00PM except for Saturday and Sunday. Those days are morning routines.

Monday – Chest/Shoulders/Triceps

Tuesday – Back/Biceps

Wednesday – Legs/Calves/Abs

Thursday – Chest/Shoulders/Triceps

Friday – Off

Saturday – Back/Biceps

Sunday – Legs/Calves/Abs

I take a couple of extra days off every few weeks to allow my body to fully repair. This lifting schedule is not for the beginner.

[JAT35]

Cardio is done in the morning starting at 5:30AM
Cardio is done on Monday, Tuesday, Thursday, and Friday’s

I run on the tread mill, Horizon 3.1T, for 30 minutes at a speed of 6.2 MPH, incline 2%. This yields 410 calories at 3.05 miles.

I did not start out this way, but worked my way up to it over several weeks. I have been consistent at this for about 3 weeks now.

The Change

The end of Feb06 is my turning point for cardio. I will change to a brisk walk in the morning at 30 minutes total. I have lost a lot of fat around my midsection and I want to concentrate on muscle gains, but still want to keep my fat in check. If I continue to run, I believe I will not be able to gain the kind of muscle mass I am looking for.

[JAT35]

LIPO6 - Been using, not sure about the results

Tribulus – Just started 2 weeks ago/will cycle but not sure about results

Myoplex Deluxe – IMO has the best taste but you pay for the name

Lean Body Card Control – I had a box of this leftover from late last year, just consuming. Nothing wasted

Glutamine – This is the number one supplement for me and my weightlifting routine. I probably could not do it without this stuff.

Creatine – Goes without saying

Phosphagen Elite – 1 scoop a day after weight lifting/Mix 1 tsp of creatine and 1 tsp Glutamine

Vitamin C – 1000MG a day

Centrum 1 A Day

[JAT35]

OK!! Today is Feb. 25th 2006. I have been at this for 2 months, see attached pics.

Weightlifting is going well and feeling stronger as the weeks move on. Listed are a few stats.

Weight today - 224lb
Biceps – A little less than 17”

I am changing my cardio starting Monday to a brisk walk instead of running. I believe I will continue to loss the fat as my muscles grow, and that is the key; Larger muscles=less fat.

[Original Poster]

Awsome progress !

[GREENFEATHER]

You've really done well on your midsection!! Keep on keepin' on!!

[JAT35]

Thanks for the kind words and encouragement! It has been very tough getting started but know, well, it is getting easier. The soreness isn’t as bad and my energy level is rising. So, all in all, things are going good.

[Charger]

Holy crap! Good progress. Enjoy the ride!! You are making great gains/loses and it feels great especially at the pace you are making them. What are you doing for exercises? Also, one comment is don't waste too much money on supps. Basic protein, glut, vitamins.

[KALIMAN91]

Great progress!
Major difference between the first pic and these last ones. You should be proud! Whatever you are doing it is obviously working.

Keep it up!

[JAT35]

Thanks to all who have dropped by!! I appreciate the comments!! Thank you!!

As far as weightlifting goes, I use the “KISS” approach, “Keep It Simple Stupid”. I use the bar, DB, and cables in a variety of exercises both compound and isolation.

Key elements for me are
1- Control in the movement. I do go heavy, but not enough to sacrifice FORM.
2- Correct breathing
3- Never Cheat. You are only cheating yourself
3- Extend fully on each rep. For me except on squats. I go down to almost parallel.

[JAT35]

I have made one change starting today, increased my calorie intake by 500 per day. This bumps me up to about 3000 calories a day with 45% as protein, 42% as carbs, and 13% as fats.

Starting today, I am concentrating on gaining muscle mass. I will give this a few weeks and see if it works. I will make additional changes if need be. The goal is to see weight gain through muscle increase while continuing to lower fat. I will gauge the fat by simply measuring body parts. Wish me luck!!!

[JAT35]

As I sit here eating lunch, which consist of grilled chicken breast, baked sweet potatoes, green beans, a pear, and 32oz of water, I thought I would share a mile stone. Yesterday was chest, shoulders, and triceps. I decided to go heavy on chest and see if my max is going up. Did 1 set of 10R with 155, 1 set of 10R 185, 1 set 6R 205, 1 set of 4R 225, 1 set 2R 235, and finally, 1 set 1R 250.

You know when you work out and you feel just strong. You have been eating right, doing your cardio and when you hit the weights, they just feel a little lighter than they used too and you get that pump. That was the feeling I had yesterday, now that’s a good feeling. For me, it is a tell-tell sign that my plan of action is working. It was exactly the motivation I needed.

I will continue with my plan of action and provide additional pics and stats at the end of April.

[jaguarr]

Good things happening in here, JAT. You're progress is fantastic. Keep at it!

jag