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BJW
12-08-2006, 01:45 PM
Well, I've been keeping a journal for about the last 6 months in the journals section, and nobody seems to be paying any attention to it at all.

I'm really in it to loose fat, so I'm hoping to get a better response in this section.

Anyway, here's the link to the old journal: http://forum.bodybuilding.com/showthread.php?t=823145

I'm not going to back-post 6 months of journal entries, but I'll back-post the main intro posts and just this last week to get it going in here.

Please feel free to follow along - I'd love some motivation along the way. If you see me slipping, feel free to call me out, too.

BJW
12-08-2006, 01:55 PM
Training
Currently I'm doing a Max-OT cycle, and I try to get in 3-4 days of cardio a week. Here's what my weekly plan is:

Monday: Chest/Tri's, Cardio
Tuesday: Back/Bi's
Wednesday: Cardio
Thursday: Shoulders/Abs, Cardio
Friday: Legs
Saturday: Cardio
Sunday: Off

I also like Bill Phillips' Body-for-Life program. I've been doing Max-OT for a while. I'm thinking about starting a BFL routine after the new year.

Nutrition
I pretty much follow the 6 meals a day, 40/40/20 philosophy. I try and get a lean protein and good carb at every meal. I usually try and go for @ 2000 cals a day.

I also schedule one cheat a week. I used to give myself and entire day, but I'm trying to cut back to one meal. This is my biggest downfall. Usually, I'll fall off the wagon for an entire weekend. I've been doing better lately, but I've got a lot of room to improve here.

Supplements
I'm kind of a minimalist when it comes to supplements. I take protein and creatine, and maybe some green tea extract. That's about it.

Updates
I try and update every day. Usually, I'll post my workout routine, then nutrition, then weight, with thoughts about each. I also have been doing a weekly recap at the end of each week.

Photos
I try and take photos every 2 weeks or so. I use the same pose against the same background to compare. This has been a great tool for me in the past.

BJW
12-08-2006, 02:08 PM
About me

I'm 6'1", 27 years old. Currently ~192 or so. I suppose I'm an endomorph - I think. I'm definitely not skinny.

I'm a full-time research technician in a medical research lab in Oklahoma City - we study primarily Lupus and other auto-immune diseases. I did my undergrad in Chemistry and Biology.

I'm also a full-time grad student (at night) I'm almost finished with an M.B.A. (I'll be done in May). I really have no idea what I'll do with it when I'm done. My dream job would actually be a Youth Pastor - go figure. . .

Fitness Experience
Well, I've always been into sports. I was successful in football in high school, and went on to play in college (NAIA school). I was a linebacker. Playing football, I was always lifting weights, though I never did get as strong as I would have liked. I also never took my nutrition very seriously.

After I graduated college in 2003, I put on some weight, and decided to do something about it. I was pretty off-and-on with my dedication, but in January 2006 I made a commitment. Since then I've lost about 30 - 35 pounds, and I'm probably in the best shape of my life.

Goals
Ultimately, I just want to be healthy. My family has a history of high blood pressure and diabetes, and personally I'm hypoglycemic.

Other than that, my goal is more of a body-fat % than a weight. I'd love to finally be around 10% body fat. I think to get there I'll have to weigh in around 175 or so. I'd also love to get there by March, cause I'll be on a beach in Mexico with my wife's family during spring break.

BJW
12-08-2006, 02:10 PM
12/04/06 - Monday

Workout: Chest, Triceps, Cardio

Got in a great chest/tri workout today. I increased weights on pretty much every lift.

Cardio: Treadmill - 30 mins HIIT. Went about 3.35 miles.

Nutrition:

Well, I was pretty full all day, thanks to eating a LOT of food last night on my free day. I did get in 6 meals, despite the very low calorie count.

Cals: 1411
Fat: 23 g
Carbs: 119 g
Protein: 180 g

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0

Yep, up a few. Water-weight I'm sure.

BJW
12-08-2006, 02:11 PM
12/05/06 - Tuesday

Workout: Back/Biceps, Cardio

Nice workout today. Increased weights on most lifts. My back is really hurting me lately, though. I'm not sure why - I don't remember straining it recently.

Cardio: Elliptical - 30 mins HIIT. Good workout here.

Nutrition:

6 meals today, but way too heavy on carbs and way too light on protein. Not bad for cals, though.

Cals: 2181
Fat: 41 g
Carbs: 285 g
Protein: 168 g

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4

Going down . . .

BJW
12-08-2006, 02:13 PM
12/06/06 - Wednesday

Workout: None

I was up really late last night working on a paper for school, so I feel pretty drained today. On top of that, my back is KILLING me. I could barely get out of bed. I'm giving it a few days off, I think.

Nutrition:

Again, 6 meals today, but still too heavy on carbs and too light on protein.

Cals: 1954
Fat: 40 g
Carbs: 223 g
Protein: 173 g

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8

Still dropping

BJW
12-08-2006, 02:14 PM
12/07/06 - Thursday

Workout: None

Back is a bit better today, but still hurting a bit. I think I'll hold off until tomorrow.

Nutrition:

Well, not the greatest day. My cals are good, but I didn't get in 6 meals, and still to carb heavy.

Cals: 1724
Fat: 51 g
Carbs: 191 g
Protein: 121 g

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8

bimmer325
12-08-2006, 05:44 PM
Good luck Ill follow along!

BJW
12-10-2006, 07:47 PM
Good luck Ill follow along!

Awesome - thanks!

BJW
12-10-2006, 07:51 PM
12/08/06 - Friday

Workout: Shoulders/Abs, Cardio

Great workout again. Increased weights or reps on most lifts.

Cardio: Treadmill - 25 mins, HIIT. Went about 2.8 miles or so. Good run.

Nutrition:

Really good day with eating today.

Cals: 1936
Fat: 60 g
Carbs: 176 g
Protein: 189 g

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8

BJW
12-10-2006, 07:58 PM
12/09/06 - Saturday

Workout: None

Well, I wanted to get in the gym this evening, but I ended up going out to dinner instead. . .

One really, really huge cheat meal. Went to my favorite Mexican restaurant. These macros are approximate, just calculating general items like chicken quesadilla. Anyway, here's what I ate. Chips/tortillas/cheese. Chicken quesadilla, potatos, rice, 3 glasses of Dr. Pepper, tub of Ben and Jerry's ice cream, lots of wine. Wow - my stomach hurts.

Cals: ~4585
Fat: ~185 g
Carbs: ~478 g
Protein: ~170 g

Holy crap - that's bad.

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)

Well, I'm headed down, but I'm sure I'll jump way, way up tomorrow morning.

BJW
12-10-2006, 08:02 PM
12/09/06 - Sunday

Workout: None

I was busy all day today . . .

Nutrition

Not bad, but not great. I really didn't each that much - still full from yesterday.

Cals: 1522
Fat: 70 g
Carbs: 117 g
Protein: 98 g

Holy crap - that's bad.

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4

Yep, up four pounds. Lots of water-weight I'm sure.

BJW
12-12-2006, 08:10 AM
12/11/06 - Monday

Workout: Chest/Triceps, Cardio

Very good workout this evening. I upped the weights on almost everything.

Cardio: 30 mins on the elliptical - HIIT. Pretty good workout here, too. I was soaked with sweat by the time I was done.

Nutrition

Very good day. Almost everything I ate had a "purpose", haha.

Cals: 1882
Fat: 46 g
Carbs: 152 g
Protein: 214 g

Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4

Coming down from my huge meal. . .

Mundungus
12-12-2006, 08:15 AM
Keep up the good work. BFL is a great program. Many of the "hardcore" guys on here think it is inferior but it is very solid. A great way to drop the fat and increase muscle mass. Stick with it.

PS - You are crazy for weighing everyday. I used to do that and about drove myself crazy. I only weigh myself once a week now. Too much fluxuation during the week. A little extra water weight and I felt horrible all day. Just a suggestion, you have to figure out what works best for you.

BJW
12-12-2006, 09:36 AM
Keep up the good work. BFL is a great program. Many of the "hardcore" guys on here think it is inferior but it is very solid. A great way to drop the fat and increase muscle mass. Stick with it.

PS - You are crazy for weighing everyday. I used to do that and about drove myself crazy. I only weigh myself once a week now. Too much fluxuation during the week. A little extra water weight and I felt horrible all day. Just a suggestion, you have to figure out what works best for you.

Thanks for the tip.

Yeah, I know about the weighing every day thing. I like doing it just because I really like to collect all the data I can. I understand I'll go up and down, and it doesn't bother me at all to see it climb or fall. I graph it out and look for trendlines. I'm pretty analytical in nature - I was a chemistry major in undergrad, even. I track everything I can. For many people it would frustrate them to no end, but it keeps me motivated.

Thanks for following along.

I just realized I don't have any photos up in this thread yet. I take them every 2 weeks, and today is photo day. I'll post them up tonight.

Mundungus
12-12-2006, 12:36 PM
Thanks for the tip.

Yeah, I know about the weighing every day thing. I like doing it just because I really like to collect all the data I can. I understand I'll go up and down, and it doesn't bother me at all to see it climb or fall. I graph it out and look for trendlines. I'm pretty analytical in nature - I was a chemistry major in undergrad, even. I track everything I can. For many people it would frustrate them to no end, but it keeps me motivated.

Thanks for following along.

I just realized I don't have any photos up in this thread yet. I take them every 2 weeks, and today is photo day. I'll post them up tonight.

That's cool. It's like everything else, you have to do what works for YOU. I go bizerk following my weight like that! LOL

Didn't you already lose some weight using BFL? I think I remember reading a few posts or a journal of yours before.

Do you think your cals may be a little low? I would think that 2200 or so would still give you at least a 500 cal deficit.

BJW
12-19-2006, 07:55 AM
I'm just going to put up my last photo post from my old journal here. It's a few weeks old, and I didn't get around to taking photos last week - maybe I will this week.

11/28/06 Front/Back
http://fitness.brianwahlband.com/images/stories/photospage/11.28.06combined.jpg

11/14/06 to 11/28/06 comparison
http://fitness.brianwahlband.com/images/stories/photospage/transformation11.14.06-11.28.06.jpg

1/2/06 to 11/28/06 comparison
http://fitness.brianwahlband.com/images/stories/photospage/transformation1.2.06-11.28.06.jpg

BJW
12-19-2006, 08:06 AM
Week 50 Recap

Wow, so I didn't post much last week at all. It wasn't a very good week for me. It was finals week (I'm a full-time M.B.A. student along with my full-time job), so I was really busy with school-work, staying up late working on papers, etc. I worked out a few times, but not too much. On Saturday I was in a wedding and Sunday I spent the day at my parents place with my family, so Friday afternoon I started eating crappy, and didn't stop until Sunday night.

Monday's log is up there, so I'll start with Tuesday.

12/12/06 - Tuesday
Workout: Back/Biceps, Cardio. Good workout, too bad it was the last one of the week.

Diet: Really good. Took in about 2000 cals, good meals, good macro ratios.

12/13/06 - Wednesday
Workout: None - in class that night.

Diet: Pretty good, about the same as Tuesday.

12/14/06 - Thursday
Workout: None - in class again, and working on assignments.

Diet: Not bad, but not great. I think I had some ice cream in the evening, but my total cals were in check. Could have been better.

12/15/06 - 12/17/06 - The Weekend
I was out of town from Friday noon until Sunday evening, pretty much eating the whole time. There was so much food, and it was all so good, wow - I pretty much went crazy. I had a really good time at the wedding and with my family, so that was good, but I'm disappointed in what I ate.

Thoughts
This last week and the next two weeks will undoubtedly be some of the worst weeks of the year as far as fitness and diet is concerned. Next week I'll travel to Minnesota to my father-in-law's place, which is always a ton of fun, but a ton of food. The week after I'll be hanging out with all my old college buddies for New Year's, which will be more of the same. It's going to be hard to just maintain my current weight and strength.

BJW
12-19-2006, 08:33 AM
12/18/06 - Monday

Workout - Body-for-Life Upper Body, Cardio

Well, I started a new workout program this week. I've always been a fan of the Body-for-Life workout. For some reason, I'm much more consistent when I do this one, and I've seen good results from it in the past. For me it just feels right.

Anyway, the plan is to work out 6X a week, 3 lifting days and 3 cardio days, alternating. For the lifting days, there is an upper body workout and a lower body workout, and they are alternated. For example, week 1 would be upper on Monday, lower on Wednesday, and upper on Friday. Week 2 would be lower/upper/lower, etc. The cardio days are just 20 mins HIIT cardio, and I like the treadmill for my 20 min HIIT session.

On the lifting days, you do each body-group separate, so on upper body day its split into chest/shoulders/back/biceps/triceps. Each group uses 2 exercises, one core and one auxiliary. You do the follows sets/reps: 12, 10, 8, 6, 12, 12; with one minute rest between sets, and no rest between the last two. The last set of 12 is done with the auxiliary lift. The intensity builds throughout the sets for each body group, starting out pretty easy, and ending with an intensity of 10, which is the highest you can give. All told you do 300 reps on the upper body lift day in only ~45 mins.

Well, today I did the upper body day - felt great. I did some light cardio after, even though its not in the plan. I went 2 miles on the treadmill.

Nutrition

Pretty good day. Maybe a bit low on cals and protein, though.

Calories: 1840
Fat: 43 g
Carbs: 185 g
Protein: 179 g

Weight
Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4
12.12.06: 192.8
12.13.06: 192.0
12.14.06: 190.8
12.15.06: 192.4 (cheat day)
12.16.06: 195.0 (cheat day) (weight estimated)
12.17.06: 197.0 (cheat day) (weight estimated)
12.18.06: 200.2 :(

Well, not a pretty picture here. I went from 190.8 to 200.2 in a matter of four days. I'm sure most of this is water-weight, but over the next 2 weeks, I'll probably retain some weight. The stupid 190 barrier is becoming impossible for me to pass.

I've got to work hard when I'm home for the next 2 weeks. 175 by March is seeming harder and harder to accomplish.

butt_sahib911
12-19-2006, 08:52 AM
Hey

First off, just want to tel you that ur putting up a pretty inspiring log here. Its very inspiring how u go about you trainning routine.

Secondly, you have no right to call urself fat...lol..no seriously..your physique is pretty much very 'on' target tho. I d say that youre a meso-endo. So in that context...i would like to say that u should just cut your ass off and train :) (which is what you are doing so deligently)

OK so keep focused and youll prety much be at ur target. :)

Good luck and keep us posted :)

p.s. marked difference in the comparisson photos :)

BJW
12-19-2006, 10:04 AM
Hey

First off, just want to tel you that ur putting up a pretty inspiring log here. Its very inspiring how u go about you trainning routine.

Secondly, you have no right to call urself fat...lol..no seriously..your physique is pretty much very 'on' target tho. I d say that youre a meso-endo. So in that context...i would like to say that u should just cut your ass off and train :) (which is what you are doing so deligently)

OK so keep focused and youll prety much be at ur target. :)

Good luck and keep us posted :)

p.s. marked difference in the comparisson photos :)

Thanks!

I'll definitely keep you all posted - hopefully every day. Sometimes I lag a bit on updating my journals, but if so I almost always post a recap - like I just did for this past week.

One note I'd like to make: My weight hasn't really changed much in the last several months, but I have definitely noticed a difference in physique. My chest/arms/shoulders are noticeably more muscular (at least to me), and I've got more vascularity than I used to - not saying that I have much, though.

I think I've added a bit of muscle and taken a bit of fat off, and the scale doesn't show that sort of change.

In a perfect world, I'd end up at 10% bodyfat at exactly the same weight I am now, but that's a pretty difficult task.

My goal isn't to lose weight, but to lose bodyfat. I actually hope the weight doesn't change all that much. The photos and measurements are a much better judge.

I've been thinking about New Year's resolutions, and I've come up with a few. I'm not going to say the usual "lose X pounds" or "get into shape" - I've been doing that.

Here are some preliminary thoughts:
1. Take photos and measurements every 2 weeks without fail.
2. Keep up this journal, posting at least 3X per week.
3. Don't miss leg day.
4. Go to the gym in the morning instead of the evening - especially Wed through Friday.
5. Don't eat crappy on Fridays - leave that to either Saturday or Sunday (not both)

These are the little things that add up to big success, in my opinion. Having a goal of "9% bodyfat" doesn't help much - how are you going to get there?

BJW
12-20-2006, 08:30 AM
12/19/06 - Tuesday

Workout - Cardio - Treadmill - 20 mins HIIT

It's been a while since I've done true HIIT cardio, so this one was pretty brutal. I felt like I was going to pass out or throw up or both at about minute 18, but I made it through.

I went a little over 2.5 miles in my 20 mins - did four intensity intervals and ended with a minute at 10 mph, which is cruising at the end of this workout.

Nutrition

Pretty good day.

Calories: 1911
Fat: 55 g
Carbs: 171 g
Protein: 188 g

Little low on cals again. I'd really like to be around 2200-2500 calories.

Weight
Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4
12.12.06: 192.8
12.13.06: 192.0
12.14.06: 190.8
12.15.06: 192.4 (cheat day)
12.16.06: 195.0 (cheat day) (weight estimated)
12.17.06: 197.0 (cheat day) (weight estimated)
12.18.06: 200.2 :(
12.19.06: 197.2

I'm dropping fast, which I expected to. Actually, I weighed myself this (12.20) morning and I'm down another three pounds.

Mundungus
12-20-2006, 08:57 AM
I've been thinking about New Year's resolutions, and I've come up with a few. I'm not going to say the usual "lose X pounds" or "get into shape" - I've been doing that.

Here are some preliminary thoughts:
1. Take photos and measurements every 2 weeks without fail.
2. Keep up this journal, posting at least 3X per week.
3. Don't miss leg day.
4. Go to the gym in the morning instead of the evening - especially Wed through Friday.
5. Don't eat crappy on Fridays - leave that to either Saturday or Sunday (not both)

These are the little things that add up to big success, in my opinion. Having a goal of "9% bodyfat" doesn't help much - how are you going to get there?


Great progress so far. I am in the same boat as you. I've been at 195 (down from 240) for the last few months. I like your idea of making guidlines. I suggest you re-read the first few chapter of the BFL book about making the mental change. He talks about goal setting and changing the way you think. I'm sure you have read it before since you have done BFL but it is good to go back and check it out. It may help you get into the right mindset and break through the plateau. Also, you could get your BF% tested so you have a true reading to base your progress on. That way you can tell if you are adding muscle while losing fat. Just my .02. Keep up the good work.

BJW
12-20-2006, 10:05 AM
Great progress so far. I am in the same boat as you. I've been at 195 (down from 240) for the last few months. I like your idea of making guidlines. I suggest you re-read the first few chapter of the BFL book about making the mental change. He talks about goal setting and changing the way you think. I'm sure you have read it before since you have done BFL but it is good to go back and check it out. It may help you get into the right mindset and break through the plateau. Also, you could get your BF% tested so you have a true reading to base your progress on. That way you can tell if you are adding muscle while losing fat. Just my .02. Keep up the good work.

Good advice about reading the book again. When I first read it, it was extremely motivating. I've been thinking I should read it again.

I have 3 ways I can measure my bodyfat %, and I'm not really happy with any of them. I have a tanita scale that does it (varies greatly depending on hydration). I've got the ACCU-measure digital calipers as well as the accu-measure non-digital calipers. I've taken many readings with both of them and I get readings all over the place - from 12 - 18% or more. I think I'm actually sitting somewhere between 16 and 18 %, but I agree - the ability to accurately measure bodyfat % is the best way to measure progress.

Maybe I'll try and hone my skill with the calipers. How you pinch/measure makes all the difference.

Mundungus
12-20-2006, 10:32 AM
Yeah, I was thinking more like having it done at the gym or be dunked in a bod-pod to get a hydrostatic reading. Then have it re-tested every few months (or even monthly if you want) so you can accurately track it.

If you can get consistent measurements with the calipers then you can use them to track progress too. I haven't used them but it seems that it takes a lot of practice to get consistent readings.

I'm about to start back on BFL. The workouts are so easy to follow that it leaves me no excuse to miss any!

sendyourhate
12-26-2006, 02:31 PM
Hey, BJW - How's the festive season treating you?

Jack Bauer FL
12-27-2006, 08:27 AM
You made a great choice with selecting Body-for-Life. Its not so complicated and easy to follow and has an incredible website and tollfree number for support! I did Body-for-Life back in 1997 and achieved my goals of 12% bodyfat year round with 8% during summer months and maintained this successfully for 5 years.

BJW
12-27-2006, 08:30 AM
Thanks for the encouragement, Jack_Bauer.

sendyourhate - the Christmas holiday was not good to my stomach, haha. I ate and ate and ate. Otherwise it was really good, though.

BJW
12-27-2006, 08:39 AM
12/20/06 - 12/26/06

Christmas post

Here's a warning - this won't be pretty. . .

So Friday afternoon my wife and I left for Minnesota to spend a few days with her family.

As far as diet and exercise went, it was pretty bad - actually, very, very bad.

I'll just say this, every day from Friday through Tuesday was a free day. I ate bad stuff (good tasting, though) non-stop the whole time. Each day we were there was a Christmas celebration with one family or another.

Having said that, the trip was a lot of fun - we had a great time.

I'm looking forward to eating healthy and working out regularly again. I'll hit my goal for March - I've just got to be dedicated.

Well, I'm off to have a protein shake. . .

Weight
Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4
12.12.06: 192.8
12.13.06: 192.0
12.14.06: 190.8
12.15.06: 192.4 (cheat day)
12.16.06: 195.0 (cheat day) (weight estimated)
12.17.06: 197.0 (cheat day) (weight estimated)
12.18.06: 200.2 :(
12.19.06: 197.2
12.20.06: 194.2
12.21.06: 194.2
12.22.06: 195 (cheat day) (weight estimated)
12.23.06: 196 (cheat day) (weight estimated)
12.24.06: 197 (cheat day) (weight estimated)
12.25.06: 198 (cheat day) (weight estimated)
12.26.06: 200 (cheat day) (weight estimated)
12.27.06: 200.8

I put this morning's weight up, to show how I estimated the days in-between. I'm really heavy on the scales, and I can barely tell the difference in the mirror. I'm sure I put on a few pounds of solid fat, but I'm guessing I'll drop weight pretty quickly over the next few weeks.

Next weekend I'm going to Kansas for New Year's with some college friends. I'm going to try and keep the damage to one day.

BJW
12-28-2006, 01:55 PM
12/27/06 - Wednesday

Workout - None

Well, I got a cold over the break, so I didn't want to get up early and hit the gym, and I was busy all evening, so no workout today.

Nutrition

Not too bad - I didn't really get my 6th meal in today, but 5 good meals.

Calories: 1853
Fat: 51 g
Carbs: 195 g
Protein: 158 g

Not enough calories or protein, though.

Weight
Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4
12.12.06: 192.8
12.13.06: 192.0
12.14.06: 190.8
12.15.06: 192.4 (cheat day)
12.16.06: 195.0 (cheat day) (weight estimated)
12.17.06: 197.0 (cheat day) (weight estimated)
12.18.06: 200.2 :(
12.19.06: 197.2
12.20.06: 194.2
12.21.06: 194.2
12.22.06: 195 (cheat day) (weight estimated)
12.23.06: 196 (cheat day) (weight estimated)
12.24.06: 197 (cheat day) (weight estimated)
12.25.06: 198 (cheat day) (weight estimated)
12.26.06: 200 (cheat day) (weight estimated)
12.27.06: 200.8

This morning marked the highest I've weighed in months :(. I'm sure I'll drop a lot over the next few days, but still it's sad that I was so careless over the Christmas break.

I'm heading out of town for New Years - hopefully I'll control things a bit better this weekend.

BJW
12-28-2006, 08:42 PM
12/28/06 - Thursday

Workout - None

I still feel like crap, so I decided just to take it easy today. I probably won't hit the gym until next week since I'm leaving on Saturday. If I feel better tomorrow, I might get some cardio in tomorrow or Saturday - or both.

Nutrition

Pretty good. 6 meals - little low on cals and protein (again), plus I'm eating a lot of lean-cuisine type stuff lately. Not really that bad, but grilled chicken breasts and vegetables is 100% better. I plan cooking a lot, I'm just not feeling so well the last week or so.

Calories: 1989
Fat: 61 g
Carbs: 194 g
Protein: 169 g

Weight
Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4
12.12.06: 192.8
12.13.06: 192.0
12.14.06: 190.8
12.15.06: 192.4 (cheat day)
12.16.06: 195.0 (cheat day) (weight estimated)
12.17.06: 197.0 (cheat day) (weight estimated)
12.18.06: 200.2 :(
12.19.06: 197.2
12.20.06: 194.2
12.21.06: 194.2
12.22.06: 195 (cheat day) (weight estimated)
12.23.06: 196 (cheat day) (weight estimated)
12.24.06: 197 (cheat day) (weight estimated)
12.25.06: 198 (cheat day) (weight estimated)
12.26.06: 200 (cheat day) (weight estimated)
12.27.06: 200.8
12.28.06: 197.8

3 pound drop overnight. I probably will drop another couple by tomorrow morning as well.

So we're leaving on Saturday, and we'll drive back home on Monday. This could be a very bad extended weekend for me as far as nutrition goes, so I'm going to try really hard to keep all my binging to Sunday only. The drinking is what will kill me, though. I definitely like fruity mixed-drinks which means tons and tons of sugar.

BJW
01-02-2007, 07:23 AM
12/29/06 - 13/31/06

This is going to be short, sweet, and ugly.

Workout - None

My wife and I were out of town this weekend - no workout.

Nutrition

Very, very, very bad. Lots of food, lots of drinks.

Weight
Weight:
11.21.06: 193.8
11.22.06: 192.2
11.23.06: 193.0 (free day)
11.24.06: 197.8
11.25.06: 195.6
11.26.06: 193.6 (cheat meal)
11.27.06: 195.2
11.28.06: 194.4
11.29.06: 193.2
11.30.06: 193.8
12.01.06: 193.4
12.02.06: 192.4
12.03.06: 192.4 (cheat day)
12.04.06: 195.0
12.05.06: 193.4
12.06.06: 192.8
12.07.06: 192.8
12.08.06: 193.8
12.09.06: 193.2 (cheat meal)
12.10.06: 197.4
12.11.06: 195.4
12.12.06: 192.8
12.13.06: 192.0
12.14.06: 190.8
12.15.06: 192.4 (cheat day)
12.16.06: 195.0 (cheat day) (weight estimated)
12.17.06: 197.0 (cheat day) (weight estimated)
12.18.06: 200.2 :(
12.19.06: 197.2
12.20.06: 194.2
12.21.06: 194.2
12.22.06: 195 (cheat day) (weight estimated)
12.23.06: 196 (cheat day) (weight estimated)
12.24.06: 197 (cheat day) (weight estimated)
12.25.06: 198 (cheat day) (weight estimated)
12.26.06: 200 (cheat day) (weight estimated)
12.27.06: 200.8
12.28.06: 197.8
12.29.06: 195.0 (cheat day)
12.30.06: 197 (cheat day) (weight estimated)
12.31.06: 200 (cheat day) (weight estimated)

I weighed in on the 1st sometime in the afternoon and tipped the scales at 205, so I just estimated the weights for the days I was gone. I ate tons and tons of food over the weekend. I'm pretty bad about eating when I'm drinking alcohol. I don't drink very often at all, but when I do I seem to have a bottomless stomach, and of course there was tons and tons of food around for me to consume. I went to bed Sunday night so full it hurt. No wonder I weighed in extremely heavy for me.

I'm sure it will go down over the next few days, but I've put on a few solid pounds of fat over the last several weeks. The holiday season definitely got to me.

Time to shape up.

BJW
01-02-2007, 07:33 AM
New Workout Plan

Body-for-Life.

So I'm going to start a new workout plan. It's not really new, since I've done it a lot before, but not in a while. I'm ready for a change.

I leave for Cancun in exactly 68 days (about 10 weeks), so I'm going to throw down a 10-week challenge, but I'll just call it a 67 day challenge.

I'm going to stick to the Body-for-Life plan to a tee. It's worked very well for me in the past, and I'm going to hit it harder and more consistent than I ever have before.

Again, just a quick run-down of the plan. 3 days of lifting a week, and 3 days of HIIT cardio, alternating. The lifting is broken into 2 workouts, a full upper body and a full lower-body workout, and they alternate. The cardio is simple - 20 mins HIIT, short and hard.

My main goal is basically to do the workouts in the mornings. If I get up in the mornings to work out, I won't miss them. If I leave them for the evenings, I'll miss a few a week for sure. I've learned this much about me, so I'm going to take care of it.

The diet will be 6 meals a day, shooting for ~2000 cals, 40/40/20 breakdown on protein/carbs/fat. I might try and tweak it to get more protein in than carbs, but it will be pretty close to 40/40/20.

I'll start my weight countdown over to reflect my new plan.

Goals
1. Do not miss any workouts - and this means working out in the morning before work. Get up at 6, in the gym by 6:20 or so, home by 7:00. This also means going to be at a reasonable time every night.

2. Do not cheat on the meal plan. If anything, err on the side of too strict, since the BFL plan allows a full day of cheating each week.

3. Weigh in at 175-185 (shooting for 175-180) by March 9. We leave for Mexico on the 10th, I believe.

4. In the middle of Feb., I'll be part of a retreat in Canada that will definitely test my willpower with food. I won't be able to work out or eat perfectly, but my goal is to keep it under control for the week.

If I do the first 3 things consistently, I'll hit my weight goal for sure.

BJW
01-02-2007, 07:42 AM
1/1/06 - Monday

Happy New Year!

Workout - BFL - Upper Body

Well, I woke up this morning around 11:00 AM in Kansas. We spent the weekend with friends in Topeka. I was so full from last night that I didn't feel like eating anything. We left for home around 12:30, and we got home around 5:30 or so, just in time for me to hit the gym about 6:00.

I did the Body-for-Life upper body workout, and wow, it was tough. It works on an increasing intensity system, sort of like HIIT for weight training. It's also very fast-paced. There is only one minute of rest between sets within a muscle group, and 2 minutes between muscle groups. By the time I was done, my whole body was shaking - I even had difficulty driving home because my arms were so tired.

Nutrition

My first meal was around 12:30 or so - grilled chicken sandwich from Mcdonalds. I ate pretty well the rest of the day, but I didn't get in enough calories because I started eating too late.

Calories: 1412
Fat: 39 g
Carbs: 158 g
Protein: 110 g

Weight
Weight:
Day 01: 205.0

I weighed myself when we got home - around 5:30 PM. I usually weigh in the morning right after I get up, but I wasn't able to today. I'm just going to go with my afternoon weight.

I haven't been this heavy in a long, long time. I'm hoping I drop a lot of weight quickly due to water-weight, but I'm sure I'll even out much higher than usual. A month ago I was down in the low 190's. I probably will have to put in a few weeks of hard work to get there again.

BJW
01-03-2007, 10:56 AM
OK, so I took my Day 01 photos, and here they are.

Nothing pretty - lots of work to do. Usually I compare photos to previous ones, but since this is the start of my challenge, this will be the first photo - all others will be compared to this one.

Day 01 - 1/1/07
http://fitness.brianwahlband.com/images/stories/photospage/2007/01.01.07combined.jpg

BJW
01-03-2007, 11:01 AM
1/2/06 - Tuesday

Workout - BFL - HIIT Cardio (20 mins)

I actually got up in the morning and worked out. I really only have one resolution this year - and that's to do my workouts in the morning. I'm terrible about this, but so far so good.

I did 20 mins HIIT on the treadmill, upping my speed every minute for 4 minutes, and then repeating the cycle. I pretty much felt like crap. Felt like I was hacking stuff up all the time - I'm just getting over a cold. My body didn't want to move. My speeds were slower than usual, and I got in 2.35 miles in 20 mins.

Nutrition

Great day today - finally hit the right ammount of cals and macros. 6 meals.

Calories: 2265
Fat: 68 g
Carbs: 189 g
Protein: 224 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0

Dropped 3 pounds - I figured I would. I'll probably keep dropping for a few days.

Man, I felt like crap today overall. I was really tired from yesterday's upper body workout, and my morning run just totally drained me for the entire day. I kept drinking coffee, but it didn't really help. Tomorrow will hopefully be better.

BJW
01-04-2007, 11:39 AM
1/3/06 - Wednesday

Workout - BFL Lower Body

I was up and in the gym around 6:30 this morning. I'll have to say, I haven't done legs in months. In fact, the last time was back in August (I used my old workout sheet for a reference). Too long - I'm sure I'll be sore this week.

The workout went pretty good - I hate doing legs.

Nutrition

Another solid day - 6 meals.

Calories: 2103
Fat: 59 g
Carbs: 183 g
Protein: 223 g

I've been substituting one of my normal protein shake MRP's with Muscle Milk. The added calories have been helping me get to the right calorie mark. I'm also eating a much better breakfast than usual since I'm up in the gym in the morning. I usually eat a myoplex bar or something - now its more like a scoop of whey protein and a bowl of oatmeal or wheat english muffin with peanut butter.

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4

Still dropping like crazy, but still not back to my "normal pre-Christmas break" weight, which was somewhere around 192 or 193. I'm guessing it will be a few weeks until I see it again, and then its into the 180's. . .

I feel a lot better today energy-wise. The first-thing-in-the-morning HIIT cardio just drains me all day long.

BJW
01-05-2007, 03:05 PM
1/4/06 - Thursday

Workout - BFL Cardio - 20 mins HIIT

Got to the gym around 6:30 AM. WOW - my legs are sore. I struggled through the run - hitting the high intensity peaks was definitely a challenge. Again, I felt like crap - most likely because I'm not used to running in the morning, and my legs are pretty tired from yesterday's leg session. It was a pretty grueling/disappointing cardio session.

Nutrition

Another solid day - 6 meals.

Calories: 2100
Fat: 59 g
Carbs: 1831 g
Protein: 206 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4

Going down. . .

Well, my energy levels were terrible today. I'm not used to working out in the morning yet, and the cardio really took it out of me this morning. Also, my legs are so sore I can hardly walk normally. I have a feeling tomorrow they will hurt worse.

victormu
01-05-2007, 03:20 PM
so Brian, what is up me brothers? lol
Tell me, whats up with this weighing yourself everyday?

BJW
01-08-2007, 12:22 PM
so Brian, what is up me brothers? lol
Tell me, whats up with this weighing yourself everyday?

Well, I like to track everything, so I have gotten in the habit of weighing every morning.

My emotions don't tend to follow my weight up and down, so the daily fluctuations don't really bother me - but I wouldn't recommend it for everybody.

BJW
01-08-2007, 12:26 PM
1/5/06 - Friday

Workout - BFL Upper Body

Well, my streak of morning workouts broke today - I slept in just a bit too late to make it to the gym before work. I did get in right after work, though. I had a pretty good workout - definitely got my upper body pretty good.

Nutrition

Another solid day - 6 meals.

Calories: 2109
Fat: 70 g
Carbs: 169 g
Protein: 203 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0

Yep, I've evened out. Here's where the hard part begins.

It's not often that I eat really good on a Friday. I usually start cheating by now. So far so good this year. . .

BJW
01-08-2007, 12:29 PM
1/6/06 - Saturday

Workout - BFL Cardio - 20 mins HIIT (treadmill)

I got into the gym in the evening - did 20 mins of HIIT cardio. It was tough - I didn't really feel very good. My body isn't quite used to HIIT yet - it's pretty hard stuff. I went about 2.3 miles total.

Nutrition

Today started great, but we went to Tulsa to spend some time with my Mother-in-law. We had lunch at this really good Italian place, and I definitely had my cheat meal for the week. Otherwise, I did OK. No data.

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4

Not much more to say. So far a solid week. If I don't cheat tomorrow it will be perfect.

BJW
01-08-2007, 12:32 PM
Day 07: 1/7/06 - Sunday

Off

For the first time in a very, very, very long time I can say that I got all my workouts in this week. I get today off.

Nutrition

Today was pretty good. I didn't track everything, but I didn't really cheat, either. This evening we had dinner at Braum's, and I love that place - they have awesome bacon cheeseburgers. I opted for the grilled chicken sandwich (which was pretty gross, btw). I guess I had about 1/2 a serving of fries, but otherwise good.

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2

I'm up just a bit, but not nearly as much as I suspected I would be due to my cheat meal yesterday. I wouldn't be surprised to see a jump on the scale tomorrow.

BJW
01-08-2007, 12:35 PM
Week 1 Recap

The new year started off right for me. I hit every workout, and I stuck to my meal plan perfectly. Couldn't be much better.

Workouts
This week I started the Body-for-Life workout. My main resolution is to go to the gym in the mornings, and I succeeded except for Monday (New Years Day) and Friday, but I still got my workouts in both of those days. I was extremely sore for most of the week, thanks to a new and different style of routine. I'm expected the soreness to go away, and the intensity to go up.

Nutrition
Very good week. I've actually been getting enough calories and the right macros so far. Just need to keep this going.

Overall
Great week. I could have done without the soreness all week long (especially in my legs), but that's temporary.

heathershubby
01-08-2007, 12:38 PM
Hey sounds like you are having a great staret to the new year way to go man keep it up.

repped

BJW
01-08-2007, 12:42 PM
Hey sounds like you are having a great start to the new year way to go man keep it up.

repped

Thanks!

Just need to keep it going.

BJW
01-09-2007, 08:03 PM
Day 08: 1/8/06 - Monday

BFL - Lower body

I didn't start off the week very good by getting up in the morning, but I did get into the gym in the evening. Pretty good lower body workout - the legs were really tired.

Nutrition

Great day today.

Cals: 2111
Fat: 62 g
Carbs: 190 g
Protein: 195 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8

Well, a bit higher today tan I expected to be - I'll have to say, it got me down a bit, but oh well - just a daily fluctuation. The highs and lows come with weighing in every single day.

BJW
01-09-2007, 08:08 PM
Day 09: 1/9/06 - Tuesday

BFL - Cardio - 20 mins HIIT - Treadmill

I have sort of a standing 7:00 AM meeting on Tues. mornings, so I didn't get into the gym this morning. I did get in right after work and had a very good cardio session. I felt much better than last week - I'm going to start cranking the intensity from now on during cardio (not that the intensity was low to start with)

Nutrition

Not a bad day today - could have been better. No cheats, though.

Cals: 2045
Fat: 80 g
Carbs: 157 g
Protein: 177 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6

Going down. . .

BJW
01-10-2007, 08:30 AM
New Jeans

I'm happy to say I'm wearing my first ever pair of size 34 slim-cut jeans today. I've been wearing 34's since about August now, but all my other pairs are loose fit. I found some slim fit jeans at Express on clearance for $20, so I picked up a pair.

Mundungus
01-10-2007, 09:25 AM
Keep it up. I'm starting back on BFL too. It's a great program. It's hard to justify missing a workout when the most you will spend at the gym is an hour. I can spend an hour on the computer or watching TV without even thinking about it!

You have a good streak going of not missing any workouts, even if that means doing them in the evenings. This is the type of determination needed to get into the 180's. You are on your way.

BJW
01-11-2007, 08:28 AM
Keep it up. I'm starting back on BFL too. It's a great program. It's hard to justify missing a workout when the most you will spend at the gym is an hour. I can spend an hour on the computer or watching TV without even thinking about it!

You have a good streak going of not missing any workouts, even if that means doing them in the evenings. This is the type of determination needed to get into the 180's. You are on your way.

Thanks! - I agree, I really like Body-for-Life. It's the one program that I'm actually consistent while doing.

BJW
01-11-2007, 08:31 AM
Day 10: 1/10/06 - Wednesday

BFL - Upper Body

Yep - did it in the morning. A pretty good workout, too. I think my body is starting to get used to AM workouts.

Nutrition

Not a bad day today - could have been better. No cheats, but my macros are a bit off.

Cals: 2124
Fat: 80 g
Carbs: 196 g
Protein: 171 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8

Going down. . .

BJW
01-15-2007, 02:16 PM
Day 11: 1/11/06 - Thursday

BFL - 20 mins HIIT cardio

Got in 20 minutes on the treadmill. Good workout.

Nutrition

Pretty good day today - too high on carbs and too low on protein, though.

Cals: 1978
Fat: 48 g
Carbs: 218 g
Protein: 167 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2

Going down. . .

BJW
01-15-2007, 02:20 PM
Days 12 - 14: 1/12/07 - 1/14/07

So here's my weekend post - not a pretty one.

Workout: None

We were iced in pretty much all weekend, and I didn't venture out to the gym. I missed two workouts - a lower body and a cardio workout. That's 2 too many.

Nutrition

Friday: Eh, not bad, but not great. No cheats.
Saturday: Cheat Day (planned) - as described - bad food all day long.
Sunday: Cheat Meal (unplanned) - so I broke down and had a big mac value meal Sunday evening. Stupid.

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)

So I pretty much hit my 2-week goal of 194 pounds - my goal was to hit it on Friday (day 12). I'm sure my weight will balloon up a bit more and then drop way down again, as usual.

BJW
01-15-2007, 02:23 PM
Week 2 Recap

Great start, lousy finish

Workouts
Started off strong - hit all my workouts until Friday when the ice storm blew in. I missed the last 2 - legs and cardio.

Nutrition
Good start and pretty good through Friday - but I had another weekend breakdown.

Overall
This week offers a bit of a reality check for me. I started off great in week 1 - breaking all my stupid habits (bad weekend eating, missing workouts late in the week), but this week my old habits started coming back. The next couple weeks will be interesting to see how strong my willpower is.

sendyourhate
01-18-2007, 02:55 AM
Good work so far! Things like this, you need to get into the rhythm of it - and it sounds like you've done that.

BJW
01-18-2007, 07:16 AM
Good work so far! Things like this, you need to get into the rhythm of it - and it sounds like you've done that.

Thanks!

I took some photos again on Tuesday - I'll update later today and post them.

BJW
01-19-2007, 08:13 AM
Day 15: 1/15/06 - Monday

BFL - Upper Body

Really good workout today, but not in the morning. . . I'm slipping on this getting up and working out in the AM thing - I'm such a terrible morning person.

Nutrition

Great day today. Almost perfect macros.

Cals: 1983
Fat: 52 g
Carbs: 171 g
Protein: 205 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2

Ouch - stupid weekend eating. . .

BJW
01-19-2007, 08:16 AM
Day 16: 1/16/06 - Tuesday

Workout: BFL - Cardio

My stupid treadmill wasn't working today - it wouldn't go faster than 6.5 to 7 mph or so. I just did 30 mins of medium intensity cardio - probably about 3 miles or so.

Nutrition

Pretty Good, not enough protein, though.

Cals: 1917
Fat: 63 g
Carbs: 164 g
Protein: 174 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6

Well - coming down a bit.

BJW
01-19-2007, 08:22 AM
OK, day 15 is here - photo time.

Day 01 - 1/1/07
http://fitness.brianwahlband.com/images/stories/photospage/2007/01.01.07combined.jpg

Day 15 - 1/15/07
http://fitness.brianwahlband.com/images/stories/photospage/2007/01.15.07combined.jpg

It looks like there's a bit of progress being made here. . .

I'm starting to make these images larger for posting - easier to discern differences. I'll try and get my day 01 image up and a bit bigger to give a direct comparison.

What do you think? Anybody else see a difference?

BJW
01-19-2007, 08:45 AM
Day 17: 1/17/06 - Wednesday

Workout: Skipped

Well, I didn't get into the gym this morning, and I felt like I was going bad on my promise to myself - so if I don't get in the gym in the morning, I don't get in at all. I'll have to make up my workouts at the end of the week.


Nutrition

Very good day.

Cals: 2116
Fat: 73 g
Carbs: 158 g
Protein: 204 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0

Wow - big drop today. I'm not quite on track to hit my goals, though.

BJW
01-19-2007, 08:48 AM
Day 18: 1/18/06 - Thursday

Workout: BFL - Lower Body/Abs

I still didn't get into the gym in the morning, but I went in the evening anyway. Pretty good workout tonight.

Nutrition

Eh, could have been much better. No cheats, but my macros aren't even close to what they should be.

Cals: 1757
Fat: 49 g
Carbs: 206 g
Protein: 124 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8

Inching down. . .

sendyourhate
01-19-2007, 06:54 PM
What do you think? Anybody else see a difference?

Certainly can; love handles, especially from the back... seem to have shrunk noticeably.

Lookin' good... excellent work! Keep it up.

Spicy Mullet
01-20-2007, 07:33 AM
Agree with above; the 5-6 week time frame is usually when the most noticeable changes are visible on this program..keep it up and well done!

JaeGee
01-20-2007, 10:21 AM
sup man. good job so far since jan 1 you are making nice improvements. but reading through your whole journal you need to stay on the right track. back in early dec it seemed like a domino effect. one slip up lead to two then a bad weekemd then a bad half week and then finally a holiday season of +15 lbs.

now it is starting to come back up again. missing morning workouts that end up being missed gym days. cheating, big mac value meals. stay strict, don't throw out another excuse, or atleast not a chain of them. stick to your plan.

nice progress pics, and i like your journal it is laid out nicely. any chance you could also post your workouts? and an example of what your normal daily diet is?

repped and subscribed.

Drill
01-20-2007, 11:21 AM
Wow, it's like i'm reading my own story! I just joined this site, and this was one of the first threads I've read. It's really interesting. I'm pretty much in the same boat as you Brian. I'm 28, 6' 200lbs. Not skinny, not fat...somewhere in between. I've been working out (not really consistantly) for a while now...and my weight is always fluctuating 5 pounds one way or the other. I'll make sure to keep checking this thread to see your progress. Good work! Keep it up!

BJW
01-22-2007, 02:01 PM
Certainly can; love handles, especially from the back... seem to have shrunk noticeably.

Lookin' good... excellent work! Keep it up.


Agree with above; the 5-6 week time frame is usually when the most noticeable changes are visible on this program..keep it up and well done!


sup man. good job so far since jan 1 you are making nice improvements. but reading through your whole journal you need to stay on the right track. back in early dec it seemed like a domino effect. one slip up lead to two then a bad weekemd then a bad half week and then finally a holiday season of +15 lbs.

now it is starting to come back up again. missing morning workouts that end up being missed gym days. cheating, big mac value meals. stay strict, don't throw out another excuse, or atleast not a chain of them. stick to your plan.

nice progress pics, and i like your journal it is laid out nicely. any chance you could also post your workouts? and an example of what your normal daily diet is?

repped and subscribed.

You're right - I am starting to slip back into old patterns. I really need to push through and do what I've set out to do. I'll start posting workouts and meals this coming week.


Wow, it's like i'm reading my own story! I just joined this site, and this was one of the first threads I've read. It's really interesting. I'm pretty much in the same boat as you Brian. I'm 28, 6' 200lbs. Not skinny, not fat...somewhere in between. I've been working out (not really consistantly) for a while now...and my weight is always fluctuating 5 pounds one way or the other. I'll make sure to keep checking this thread to see your progress. Good work! Keep it up!

Thanks for all the comments! I really appreciate the encouragement.

BJW
01-22-2007, 02:11 PM
Day 19: 1/19/06 - Friday

Workout: BFL - Cardio - 20 mins HIIT

I actually did this one in the morning. The only AM workout this week. I'm a day behind on my workouts now, so I've got an upper body workout and another cardio session this week.

Nutrition

Not too bad - not enough protein, though.

Cals: 2248
Fat: 89 g
Carbs: 192 g
Protein: 165 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8

BJW
01-22-2007, 02:13 PM
Day 20: 1/20/06 - Saturday

Workout: BFL - Upper Body

Really good workout this afternoon. I increased weights on most lifts.

Nutrition

No cheats, but not a really good day.

Cals: 1934
Fat: 63 g
Carbs: 235 g
Protein: 108 g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6

Well - going down again.

BJW
01-22-2007, 02:17 PM
Day 21: 1/21/06 - Sunday

Workout: Skipped

Well, today was my free day - no running happening :(.

Nutrition

Free day! Wow - lots of food. I had a healthy breakfast, then a big dinner at an Italian place (pasta w/cream sauce, Caesar salad, bread w/oil, chocolate cake, sugary drink) and then fast food burger and onion rings for dinner.

Cals: lots
Fat: -- g
Carbs: --- g
Protein: --- g

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)

Up just a bit. I'm sure I'll be up a LOT tomorrow morning.

I'll start updating with my workout specifics and what foods I'm eating this next week.

JaeGee
01-22-2007, 07:06 PM
nice to see you enjoying your cheat meals. i never fully endulge because i may have had a poor meal throughout the week or something. i bet it feels really rewarding to have an all out cheat meal. you have a good mind set about things in that regard.

BJW
01-24-2007, 02:38 PM
nice to see you enjoying your cheat meals.

Probably enjoying them too much (or at least, too much of them).

BJW
01-24-2007, 02:41 PM
Week 3 Recap

Not perfect, but not too bad

Workouts
I missed one - my last cardio workout. The problem was that I missed one of my workouts during the week and played catch-up all week long. I did pretty bad about getting in the gym in the morning - only going one time in the AM.

Nutrition
Stuck to the plan - 6 good days, one really bad cheat day. I'm going to need to work on cutting that cheat day down to one moderate cheat meal if I'm to hit 10% or lower bodyfat.

Overall
Could have been better, but could have been much worse. I'm still struggling with working out in the morning - which I still feel is the key to my success. On to week 4.

BJW
01-24-2007, 02:50 PM
Day 22: 1/22/06 - Monday

Workout: Skipped

I didn't get my butt out of bed in time to go to the gym in the morning, and I had to go to class straight from work. I didn't get home in time to make it, so no workout for me today. Today was supposed to be leg day - I'll just do my cardio tomorrow and move on.

Nutrition

Meal 1:
None (really full from yesterday's free day)

Meal 2:
Muscle Milk - 2 scoops w/water

Meal 3:
Lean Cuisine Chicken Tuscan meal

Meal 4:
1.5 scoops Syntrax Matrix 5.0 w/water
1 carton Yoplait light yogurt

Meal 5 (on the way to class):
McDonald's grilled chicken sandwich
small vanilla shake - I meant to get a cone here, but they were out of the frozen yogurt. I shouldn't have eaten this shake after seeing how many calories are in it.

Meal 6:
1 scoop Syntrax Matrix
1 cup 1% milk
1 oz. string cheese

Cals: 2043
Fat: 58 g
Carbs: 202 g
Protein: 175 g

Not too bad on the macros - not enough protein, though. The shake and skipping breakfast hurt me today.

Weight
Weight:
Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8

Just as expected - jumped after my free day.

BJW
01-24-2007, 02:56 PM
Day 23: 1/23/06 - Tuesday

Workout: Cardio - 20 mins HIIT

I hit the treadmill this evening and it felt awesome. I upped my speeds and got in 2.54 miles in 20 minutes.

Nutrition

Meal 1:
1 cup Banana Nut Crunch cereal
1 cup 1% milk

Meal 2:
Muscle Milk - 2 scoops w/water

Meal 3:
Lean Cuisine meal - I've really got to start cooking and bringing left-overs. These lean cuisine meals aren't terrible, but I could do a lot better.

Meal 4:
1.5 scoops Syntrax Matrix 5.0 w/water
1 carton Yoplait light yogurt

Meal 5 (on the way to class):
Spaghetti - 5 oz lean hamburger, 1/2 cup tomato sauce, 2 oz whole wheat pasta
1 cup green beans
1 oz cheese

Meal 6:
1 whole egg, 3 egg whites
1 slice cheese

Cals: 2103
Fat: 70 g
Carbs: 285 g
Protein: 182 g

Pretty good day.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2

Eh, still hanging around in the 197-8's due to my crazy cheat day.

On another note - I had a dentist appointment today. They always check my blood pressure there, and it was ~ 115/53. Now, back in high school (when I ate like crap) my BP was alway high (~150/90), and this is the lowest its ever been. I've got high BP in my family, so I was pretty happy to see it down in a very healthy range. All this work really does pay off. . .

JaeGee
01-24-2007, 04:33 PM
thats awesome about the blood pressure. good news! now get your butt into the gym in the mornings. :-)

fologobis
01-24-2007, 04:50 PM
have u ever thought of maybe just for a week gettin rid of your free day because it seems to be slowing down ur progess a lot. just my 2 cents

amjzzz
01-24-2007, 05:42 PM
Hey,


I notice you are weighing yourself everyday. I used to weigh myself every gym day and I stopped cause I found I was analyzing and worrying about it too much. I'm a chemist :P so I think it might be the science nature to analyze things, you might find it all works out better if you only do a once a week weigh in (doing it after a cheat/high cal day makes it really consistent).

Then you seem to be missing a lot of workouts. You say you are doing Max-OT. I've looked at Max-OT and doesn't the OT stand for overtraining?? You often say you don't get enough sleep or couldn't get out of bed. It doesn't seem like Max-OT and not getting enough sleep go well together, and might be limiting your results/causing you to miss gym days. With your schedule I would try for a more conservative workout but be 100% consistent with it.

BJW
01-24-2007, 08:42 PM
Hey,


I notice you are weighing yourself everyday. I used to weigh myself every gym day and I stopped cause I found I was analyzing and worrying about it too much. I'm a chemist :P so I think it might be the science nature to analyze things, you might find it all works out better if you only do a once a week weigh in (doing it after a cheat/high cal day makes it really consistent).

Then you seem to be missing a lot of workouts. You say you are doing Max-OT. I've looked at Max-OT and doesn't the OT stand for overtraining?? You often say you don't get enough sleep or couldn't get out of bed. It doesn't seem like Max-OT and not getting enough sleep go well together, and might be limiting your results/causing you to miss gym days. With your schedule I would try for a more conservative workout but be 100% consistent with it.

I really don't mind the weighing everyday thing. I know its not for everybody, but it really doesn't bother me to see it go up and down.

I used to do Max-OT. The OT stands for intensity, not overtraining. Now I'm doing Body-for-Life, which is a 6-day a week workout. 3 days of weight training and 3 days of cardio, but never more than 50 minutes for a workout, so it is easier to be consistent. I'm just missing a few here and there which is really unacceptable - I really need to fix that.

BJW
01-24-2007, 08:43 PM
thats awesome about the blood pressure. good news! now get your butt into the gym in the mornings. :-)

Thanks - and will do! I'm going in tomorrow morning. . .

BJW
01-24-2007, 08:44 PM
have u ever thought of maybe just for a week gettin rid of your free day because it seems to be slowing down ur progess a lot. just my 2 cents

I really would like to cut it out completely - but I'm always craving something bad (or at least REALLY looking forward to it) by Sunday.

I guess I just need to be strong a couple weeks, and then it would get easier and easier.

You're right, though - it is really slowing my progress down.

sendyourhate
01-25-2007, 04:10 AM
I guess I just need to be strong a couple weeks, and then it would get easier and easier.

In 2002, I went from 104kg (230lb) to 84kg (185lb) at 5ft10in (errr... 178cm? I only use Imperial measurements for height!!) whilst on a hybrid BFL/Montignac/Syndrome X/Atkins eating and exercise plan.

Breaking the carb addiction (which one of the major things that an Atkins diet will do for you, aside from the obvious weight loss) is always the hardest, because it is an addiction - and addiction is primarily psychological. From that time on, have had no desire to consume bread, rice, pasta, sugar, potatoes... carbs, in general... at home, and only buy these things if I have guests. If I'm eating out, sure, I'll indulge - chips or crackers or Barbeque Shapes (my only carby weakness... only because I don't consider cheesecake a carb), or a bread roll slathered in butter. But they are exactly that - indulgences - and I know now that constantly consuming these things, as I used to, will diminish the well-balanced pleasure these foods can bring. Like drugs - you need a bigger hit each time to reach the same high. Food is no different.

Also, I suspect people instinctively gorge themselves on food because they have this heavily ingrained, insidious, pervasive sense of deprivation; we're terrified of starving to death because we've been bombarded with images and speech on "those starving children" in Ethiopia or Rwanda or Latin America or frick only knows where else. Particularly, I think, in my generation (I'm 27). If the global climate dies in the posterior and we're faced with a real famine, then sure, I'll eat Soylent Red and Soylent Yellow... if I must. Might steer clear of the Soylent Green, if it's all the same to you. But until then, this latent fear of starvation - and I am beginning to see it EVERYWHERE - is irrational, unjustified, and dangerous.

THERE IS PLENTY TO EAT.
YOUR FEAR OF HUNGER IS RIDICULOUS.

(Not you, personally.)

Food as a dependency, given that it's so easily and universally available in our countries, has become commonplace.

Food can be a hobby... eating should not. Just because we have all these choices of cuisine doesn't mean we have to inhale them in one sitting. No-one I know enjoys indigestion.

*ahem*
Rant Ends... here.

Anyhoo - keep it up, you're doing well.

jdonyx
01-25-2007, 08:59 AM
Brian-

I have done BFL with much success in the past, although since I am recovering from surgery I can't really do it now. My knee is 3.5 months into a 4-6 month rehab :(.

Anyhow, the thing I found to help with the diet, cravings and missing workouts is as follows:
Diet - I didn't see if you are pre-making your meals? My free day was for meal planning for the week. I would make up 8-12 chicken breasts (grilled mostly), pre-cut veggies, make brown rice and wash fruit and salad. Then I would put all the food in containers for the week. That way each meal was a quick grab out of the fridge before I left in the morning to go to the gym.

Added bonus since I did this on Sunday, I would eat some of the food I made for the week on Sunday, so my cheat day became a cheat meal. It made life much easier for me!

Cravings - I am a weakling when it comes to this. I have no will power. I was able to control this with the help of my wife and by making sure I had clean food availible to me at all times. At work I keep, Natural Penaut Butter, tuna packets, Almonds and Protien shakes (EAS usually the pre-made kind) in my office. I find that the shakes are like a desert since they have way to much "extra junk" in them. I know they are supposed to be better for you but please, look at the ingredients.. When I am hard up for a sweet treat the shakes seem to take care of me. A heck of a lot better then a Candy Bar or Chips would!

Morning workouts /Missing Workouts- OK here again I am very bad at this. In fact my wife is the only reason I am able to ever do this. She kicks my butt for getting up late and coming home late and missing my gym time. Especially since I have to do PT from my Knee Surgery. Plus I have a flexible job so I can come and go as I please. Which makes me worse, I tend to take advantage of it.

This is what I fould works for me, no matter how tired I am. At night after dinner when I am already tired, I get all of my gym clothes ready before I go to bed, since I am not a morning person it will help me in the am. I lay everything out, then place it in my gym bag. Then I don't have the excuse of "I don't have time...". This helps me to get myself going in the morning as well. Personally I have to eat in the am before I go to the gym (I understand the ramifications of this over BFL planned Cardio), so I eat light and get my butt to the gym, then I am less likely to miss my workout.


If I miss a workout for some reason, I don't beat myself up over it. Instead I just plan for the next workout. For example, if I miss my upper body workout, I either get it in the next day with my cardio (which means I have to punish myself and get moving even earlier the next day) or I have done splits. Cardio in the morning and then the weight training at night. Not the optimul plan, but I get it done, so I am happy with it.

So I know this is long and just my tips for how I got things done, but maybe something will help you to reach your goals!

Good Luck!

BJW
01-25-2007, 01:00 PM
Thanks to both of you, sendyourhate and jdonyx - all great points and good advice.

I think for me its the fear of giving up a free day - what I mean is that I really look forward to them. In some ways they really help me get through a Thursday or Friday when I really want to eat something bad. Lately, though, I have noticed much less of an urge to pig out towards the end of the week, and in the past few weeks I've noticed myself thinking "Well, its Sunday and I haven't cheated this week, so I might as well eat a big meal or something".

I think it might be time for me to give them up. I'll make it a goal to get through this coming weekend without cheating.

BJW
01-25-2007, 01:07 PM
Day 24: 1/24/06 - Wednesday

Workout: skipped

So this is the 2nd day this week I've skipped my workout. This is really unacceptable, and I'm thinking of a couple options for the rest of the week. I totally skipped my Monday leg/abs workout and just went on with the scheduled cardio on Tuesday, but I think I'll go ahead and do today's workout tomorrow. Then, either all my workouts will be a day behind (meaning I don't rest on Sunday), or I'll try and double up tomorrow, doing a weight training workout in the morning and cardio in the evening. I've got class tomorrow night, though, so I might not be able to do that.

Today I didn't work out in the morning, and I was at church all evening and got home to late to hit the gym.

Nutrition

Meal 1:
Whole wheat english muffin
1 serving natural peanut butter
1 serving sugar-free jelly
1 cup 1% milk

Meal 2:
None - I'm running out of protein so I'm in conservation mode till I get some more next month. I had a big breakfast so I wasn't really hungry

Meal 3:
Grilled chicken breast w/1 oz cheese and mushrooms
Small portion of red potatoes

Meal 4:
1.5 scoops Syntrax Matrix 5.0 w/water

Meal 5 (on the way to class):
2 slices wheat bread
5 oz lean deli ham
light mayo

Meal 6:
1 scoop Syntrax Matrix
1 cup 1% milk
1 oz cheese

Cals: 1819
Fat: 62 g
Carbs: 146 g
Protein: 173 g

If I would have had a protein-dense meal #2, it would have been a perfect day. Otherwise not too bad.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4

Dropping as expected.

BJW
01-25-2007, 01:08 PM
On a happy note - I got my butt into the gym at 6:00 AM this morning (1/25) and had a pretty good upper body workout.

Hopefully I'll get out of class a bit early and be able to do my cardio this evening and I'll be caught up for this week.

JaeGee
01-25-2007, 05:40 PM
good job making it into the gym. it looks like you need to eat more though. only 1800 cal? did we already talk about this?

BJW
01-26-2007, 04:02 PM
good job making it into the gym. it looks like you need to eat more though. only 1800 cal? did we already talk about this?

Yeah - I would have done a lot better, but I'm skimping on my MRP's because I'm running out of protein. Not a very good reason to not eat, but I'm sort of over my budget on supps this month. Only a few more days till payday.

BJW
01-26-2007, 04:25 PM
Day 25: 1/25/06 - Thursday

Workout: BFL - Upper Body

OK, I'm going to start logging workouts now. Just a short recap about the body-for-life workouts. You do 2 lifts per muscle groups - one core lift and one "auxiliary". Your reps go like this: 12, 10, 8, 6, 12 with 1 minute rest in-between, and then a final set of 12 on your aux lift with no rest between. You build intensity, so the first set of 12 is like a warm-up, then next sets get harder and harder, and the last 2 sets of 12 are really hard. An intensity level of "10" on the last set means there's no way you could have got a 13th rep. Here's an example for, say, chest:

Lift: Bench Press
Reps x Weight | Rest (min) | Intensity (how hard it is)
12 x 135 | 1 | 5
10 x 155 | 1 | 6
8 x 175 | 1 | 7
6 x 195 | 1 | 8
12 x 175 | 0 | 9
Switch to dumbell flyes
12 x 50 | 2 | 10

Hopefully that makes sense - that's te best format I can think of.

--------------------------------------------------------------------------------------

So, on to my workout:

Chest: Dumbell Bench and dumbell flyes
Reps | Weight | Rest | Intensity
12 x 50 | 1 | 5
10 x 60 | 1 | 6
8 x 70 | 1 | 7
6 x 80 | 1 | 8
12 x 70 | 0 | 9
DB Flyes
12 x 45 | 2 | 9

Shoulders
Hammer-Strength Shoulders
12 x 90 | 1 | 5
10 x 100 | 1 | 6
8 x 110 | 1 | 7
6 x 120 | 1 | 8
12 x 110 | 0 | 9
Dumbell Military
12 x 35 | 2 | 10

Back
Cable Lat Pulldowns
12 x 130 | 1 | 5
10 x 140 | 1 | 6
8 x 150 | 1 | 7
6 x 160 | 1 | 8
12 x 150 | 0 | 9
Seated Cable Rows
12 x 150 | 2 | 10

Triceps
Cable Pushdowns
12 x 80 | 1 | 5
10 x 90 | 1 | 6
8 x 100 | 1 | 7
6 x 110 | 1 | 7
12 x 110 | 0 | 9
O/H cable ext.
12 x 110 | 2 | 9

Biceps
Cable Rows
12 x 80 | 1 | 5
10 x 90 | 1 | 6
8 x 100 | 1 | 7
6 x 110 | 1 | 8
12 x 100 | 0 | 9
12 x 30 | - | 10

Not too bad of a workout - hopefully my format makes sense to you.

Nutrition

Meal 1:
Whole wheat english muffin
1 serving natural peanut butter
1 serving sugar-free jelly
1 cup 1% milk

Meal 2:
None - I'm running out of protein so I'm in conservation mode till I get some more next month. I had a big breakfast so I wasn't really hungry

Meal 3:
Lean Cuisine Pizza

Meal 4:
2 scoops Muscle Milk in water

Meal 5 (on the way to class):
McDonald's Grilled Chicken Sandwich

Meal 6:
3 egg whites
1 whole egg
1 slice cheese
1 cup 1% milk
1/2 wheat english muffin w/natural peanut butter

Cals: 2098
Fat: 71 g
Carbs: 213 g
Protein: 148 g

Again, skipping meal 2 due to low protein is hurting me. Not near enough protein today.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6

Dropping as expected.

BJW
01-27-2007, 07:54 PM
Day 26: 1/26/06 - Friday

Workout: Cardio - 20 mins HIIT, treadmill

I felt great today on the treadmill - though it was in the afternoon instead of the morning. I bumped up the speeds from last time, and got in 2.6 miles in 20 minutes.

Nutrition

Meal 1:
Whole wheat english muffin
1 serving natural peanut butter
1 serving sugar-free jelly
1 cup 1% milk

Meal 2:
2 scoops Muscle Milk w/water

Meal 3:
Lean Cuisine meal

Meal 4:
1.5 scoops Syntrax Matrix in water

Meal 5 (on the way to class):
1/2 of a California Pizza Kitchen thin crust oven pizza (these are better for you than you think)

Meal 6:
1 egg whites
2 whole egg
1 slice cheese
1/2 cup 1% cottage cheese

Cals: 1903
Fat: 79 g
Carbs: 130 g
Protein: 164 g

Man, still not enough protein, still not enough calories - and I even choked down cottage cheese tonight.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6
Day 26: 194.6

Well, here's the weekend. I said earlier that my goal would be to get through this weekend without cheating. Friday's are getting easier and easier for me - it used to be Thursday was hard. Anyway, I usually start wanting to pig out by Saturday evening.

BJW
01-27-2007, 08:06 PM
Day 27: 1/27/06 - Saturday

Workout: none

Well, today turned out to be frustrating. I was scheduled to do a lower body workout, but I had an appointment made with an electrician who never showed up, so I sat at the house waiting, and by the time I gave up on him, the gym was closed. I really wish it was open 24 hr/day, but oh well.

Kind of a stupid/weird excuse, I know. I'll get a cardio day in tomorrow to finish out the week.

Nutrition

Meal 1:
Whole wheat english muffin
1 serving natural peanut butter
1 serving sugar-free jelly

Meal 2:
none

Meal 3:
Lean Cuisine meal

Meal 4:
Lean hamburger and pasta sauce

Meal 5 (on the way to class):
2 oz pasta
tomato sauce
grilled chicken breast
green beans
1 oz cheese

Meal 6:
wheat english muffin
1 serving nat. peanut butter
1 serving sugar free jelly

Cals: 1984
Fat: 64 g
Carbs: 200 g
Protein: 149 g

Same old story here - not enough protein, not enough calories. We're running low on groceries, and I'm running very, very low on protein. I'm getting more protein soon, and going to the grocery store tomorrow - so next week should be much better.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6
Day 26: 194.6
Day 27: 193.6

No cheats today! One more day to go and I'm free and clear of the weekend.

BJW
01-30-2007, 09:15 PM
Day 28: 1/28/06 - Sunday

Workout: Cardio - 2 mins HIIT, treadmill

Today's cardio workout wasn't too great - not too bad either.

Nutrition

Well, today was going to be another good day with no cheats to round out my first "cheatless" week in a long time, but I caved in the end. I did great until this evening when I drove by my favorite ice cream place. I ordered a brownie hot fudge sundae and loved every minute of it.

I suppose this was a lot better than in the past, where I'd just pig out all day long. You could call this a cheat meal rather than a day.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6
Day 26: 194.6
Day 27: 193.6
Day 28: 195.0

BJW
01-30-2007, 09:19 PM
Week 4 Recap

Nutrition: OK
Workouts: Bad - unacceptably bad

Workouts
Maybe I'm being harsh on myself here - but I feel this week was just not acceptable. I missed 2 workouts this week. I did this crap for the last 6 months and didn't make any progress at all. If I'm going to improve, I've got to get in my workouts.

Nutrition
It seemed like every day had the same comment under the nutrition: not enough protein or calories. I plan to change that next week - and I'm ordering more protein very soon. I did have a cheat meal on Sunday - the only meal of the week. I was shooting for a totally clean week, but one cheat meal isn't terrible - but could have been better.

Overall
I'm in danger of falling into the workout trap that I did last year - I can't let that happen.

BJW
01-30-2007, 09:32 PM
Day 29: 1/29/06 - Monday

Workout: Body-for-Life Upper Body

Got in the gym in the morning and had a pretty good workout.

So I've been thinking - I track all my workouts and everything in excel. Instead of writing them all out here by hand - why don't I just take screenshots of my spreadsheets and post my workouts as photos? Well - here it is, my new format:

http://fitness.brianwahlband.com/images/workouts/01.29.07.jpg
(that date should read "1/29/07 - AM", by the way

Hopefully everybody can see this and understands the format just fine.

Nutrition

Meal 1:
EAS Myplex deluxe bar

Meal 2:
2 scoops Muscle Milk w/water

Meal 3:
grilled chicken breast w/cheese and mushrooms
banana

Meal 4:
1.5 scoops Syntrax Matrix in water

Meal 5 (on the way to class):
McDonald's grilled chicken sandwich
McDonald's frozen yogurt cone

Meal 6:
1 cup 1% cottage cheese
carton yoplait light yogurt

Cals: 2185
Fat: 56 g
Carbs: 196 g
Protein: 220 g

Well, finally - enough protein and calories.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6
Day 26: 194.6
Day 27: 193.6
Day 28: 195.0 (cheat meal)
Day 29: 196.4

Up a bit from my cheat meal.

JaeGee
01-30-2007, 09:34 PM
i know you may not think it is true. but maybe you lack a small bit of motivation.

i can recommend 2 things that i do to get my head on straight. for quick motivation i watch the documentary "pumping iron".

for long term head adjustments i read chapter 1 of "burn the fat, feed the muscle" by tom venuto. it works wonders.

best of luck to you. and treat that cheat meal as a reward for a hard week of eating clean. not in a negative light.

sendyourhate
01-31-2007, 03:01 AM
This post is generally off-topic!


So I've been thinking - I track all my workouts and everything in excel. Instead of writing them all out here by hand - why don't I just take screenshots of my spreadsheets and post my workouts as photos? Well - here it is, my new format:

Can I make a quick techy-nerd suggestion?
http://docs.google.com/

Upload your existing workout spreadsheet and publish it to the web; edit it from inside Google Docs in future and stick the URL in your signature. It'll stay up-to-date and live and you won't have to fiddle with screendumps and uploads.

Just a very small suggestion.

*bows out*

We return you to the topic, now in progress.

BJW
01-31-2007, 08:10 AM
i know you may not think it is true. but maybe you lack a small bit of motivation.

i can recommend 2 things that i do to get my head on straight. for quick motivation i watch the documentary "pumping iron".

for long term head adjustments i read chapter 1 of "burn the fat, feed the muscle" by tom venuto. it works wonders.

best of luck to you. and treat that cheat meal as a reward for a hard week of eating clean. not in a negative light.

JaeGee - you may just be right. Thanks for the tip on the book - I really do enjoy a motivational read that doubles for some good info about nutrition and training.

BJW
01-31-2007, 08:11 AM
This post is generally off-topic!



Can I make a quick techy-nerd suggestion?
http://docs.google.com/

Upload your existing workout spreadsheet and publish it to the web; edit it from inside Google Docs in future and stick the URL in your signature. It'll stay up-to-date and live and you won't have to fiddle with screendumps and uploads.

Just a very small suggestion.

*bows out*

We return you to the topic, now in progress.

Thanks for the suggestion! I've tried google docs before - though I think they've gone through a few revisions since I used it. I just wasn't a huge fan, but maybe I need to give it another go.

I'll experiment with a few different formats and find one I like.

BJW
01-31-2007, 08:18 AM
Day 30: 1/30/06 - Tuesday

Workout: Cardio - 20 mins HIIT, treadmill

What a great workout this evening. I pushed the speeds a bit and got in 2.66 miles in 20 mins. Felt great, too.

http://fitness.brianwahlband.com/images/workouts/01.30.07.jpg

Nutrition

Meal 1:
EAS Myplex deluxe bar

Meal 2:
2 scoops Muscle Milk w/water

Meal 3: (went to a work lunch at a cajun restaurant)
small side salad w/vinaigrette dressing
grilled chicken breast
mixed veggies
1 cup dirty rice

Meal 4:
skipped - full from lunch

Meal 5 (on the way to class):
1/2 of a california pizza kitchen frozen pizza

Meal 6:
1 scoop Syntrax Matrix
1 cup skim milk

Cals: 1870
Fat: 50 g
Carbs: 187 g
Protein: 171 g

Here we go again. . .not enough protein, not enough cals.

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6
Day 26: 194.6
Day 27: 193.6
Day 28: 195.0 (cheat meal)
Day 29: 196.4
Day 30: 195.6

JaeGee
01-31-2007, 09:18 PM
geez 2.66 miles in 20 min is really impressive on a treadmill. good job.

and eventhough you are full try to atleast get in a small meal of protein during times you are full. because your body processes the proteins and needs more every 3 hours i believe. so dont be skipping the meals. :) gl!

BJW
02-01-2007, 08:28 AM
geez 2.66 miles in 20 min is really impressive on a treadmill. good job.

and eventhough you are full try to atleast get in a small meal of protein during times you are full. because your body processes the proteins and needs more every 3 hours i believe. so dont be skipping the meals. :) gl!

Thanks! - and I agree - skipping meals is a big no-no.

@ the treadmill - if you'll notice my last minute before my "cool down" is at 10.6 MPH. At least on the treadmills on my gym it gets kind of uneasy going that fast. It's definitely not a full sprint - maybe 3/4 speed - but I sure wouldn't want to make a bad step or get a bit off balance; taking a spill at that speed would hurt for sure.

My long-time standing goal for the 20 min HIIT treadmill workout has always been to get 3 miles in. I've come as close as 2.75-ish before, but no higher. One day. . .

BJW
02-01-2007, 09:37 AM
Day 31: 1/31/06 - Wednesday

Workout: BFL - Lower Body/Abs

Got this one done in the morning. Not a bad workout - but I didn't feel great while I was doing it. Pretty drained, actually.

http://fitness.brianwahlband.com/images/workouts/01.31.07.png

Nutrition

Meal 1:
EAS Myplex deluxe bar

Meal 2:
1.5 scoops Syntrax Matrix 5.0 w/water
1 carton Yoplait Light Yogurt

Meal 3:
Lean Cuisine Pizza
Water

Meal 4:
1.5 scoops Syntrax Matrix w/water

Meal 5:
Eating-for-Life Sloppy Joes (these are good. . .)

Meal 6:
1 wheat english muffin
1 serving nat. peanut butter
1 serving sugar free jelly
1 cup skim milk

Cals: 2160
Fat: 67 g
Carbs: 198 g
Protein: 197 g

Not too bad. . .

Weight

Day 01: 205.0
Day 02: 202.0
Day 03: 198.4
Day 04: 196.4
Day 05: 196.0
Day 06: 196.4 (cheat meal)
Day 07: 197.2
Day 08: 198.8
Day 09: 197.6
Day 10: 196.8
Day 11: 195.2
Day 12: 194.2
Day 13: 194.4 (cheat day)
Day 14: 197.4 (cheat meal)
Day 15: 198.2
Day 16: 197.6
Day 17: 195.0
Day 18: 194.8
Day 19: 195.8
Day 20: 193.6
Day 21: 194.2 (cheat day)
Day 22: 197.8
Day 23: 198.2
Day 24: 196.4
Day 25: 194.6
Day 26: 194.6
Day 27: 193.6
Day 28: 195.0 (cheat meal)
Day 29: 196.4
Day 30: 195.6
Day 31: 194.6

I got around to taking photos today - I was actually supposed to take them yesterday but ended up running out of time in the evening. I'll get them posted later.

JaeGee
02-01-2007, 05:26 PM
that looks like a nice little workout you had. and good job on the food choices today, i dont know how you have the control to limit yourself to just 2 tbsp of pb lol.

and good call on the treadmill. at the end of my runs i bump it up to 7.5mph tops. i dont know what 10+ would be like lol.

JaeGee
02-08-2007, 05:25 PM
where is you?

sendyourhate
02-10-2007, 10:24 AM
I second that question.

(In the style of Scooby-Doo)

BJW... where are youuu?!?

JaeGee
02-15-2007, 04:40 PM
bump....

....this is the last time before we start to send out the mob with pitchforks and torches to hunt you down.

Drill
02-22-2007, 06:27 PM
Anybody home?

Tap tap...screeeeech...is this thing on?

BJW
02-26-2007, 08:26 AM
where is you?


I second that question.

(In the style of Scooby-Doo)

BJW... where are youuu?!?


bump....

....this is the last time before we start to send out the mob with pitchforks and torches to hunt you down.


Anybody home?

Tap tap...screeeeech...is this thing on?

Wow - where have I been?

Let me say thanks for keeping me accountable, guys. Also, let me apologize for not keeping on track.

My last post was over 3 weeks ago, and I haven't made much progress at all since then. I haven't really lost ground, either, but no progress is lost ground, I guess.

I've been really busy over the last 3 weeks - out of town here and there. I haven't worked out at all (which is pretty sad), but my eating has somewhat been on track. I had a bad 4-day stretch on vacation, and this last weekend we pretty terrible for me.

Other than that, I'll continue posting from now on daily.

I'm leaving for Cancun in about 2 weeks - enough time to make a bit of a change in my appearance if I work hard.

BJW
03-08-2007, 12:16 PM
Well it's getting close to vacation time, and lately it seems I've been doing "once-every-two-weeks" updates to my journal.

Here's the scoop - I've been eating really well during the week, and really bad during the weekends. I haven't been lifting weights at all, but I've been doing a bit of running.

I'm really missing the gym - I need to get back in there and pick my weight training back up.

My weight has maintained about the same over the past month or so - somewhere between 190-195. I'm sitting around 192 or 193 today. Really, my appearance hasn't changed at all over the last month or two.

I'm leaving for Cancun on Saturday (March 10), and I'll be there for 6 days, then back home.

I'll pick up this journal when I get back, and continue towards my goals.

JaeGee
03-08-2007, 02:25 PM
you need to find a reason to lose more weight. some kind of motivation.

i was in the same funk you are in, in september and october.

JaeGee
03-08-2007, 02:32 PM
you need to find a reason to lose more weight. some kind of motivation.

i was in the same funk you are in, in september and october.

BJW
03-19-2007, 07:59 AM
So I'm back from vacation. Wow - what a good time. Pretty much the last week was spent in Mexico (Cancun area) laying by the pool/on the beach with a margarita in my hand. Can't get much better than that.

After the vacation, I was in a wedding this last weekend, which was also a really good time.

I got home yesterday evening (Sunday), and took some inventory of my eating and working out lately.

In the last 4-5 weeks, I really haven't worked out at all. I kept up a bit with running - I'd run maybe 5-10 miles a week for several weeks out of the last month, but I think the guys at the gym have long forgotten me. . .:-(

As far as diet, in the last 4-5 weeks I've been pretty good during the week, and pretty bad during the weekend. In the last 10 days, though - the time spent on vacation - I've had 10 straight cheat days in a row. Bad, bad, bad.

My last weigh-in for this journal was at the very end of January, and I was at ~195. Today's weigh-in was 198.0. Considering what I've done, I'm glad I've maintained, but its time to turn it up again.

Stay tuned - I'll be updating this journal regularly from now on.

BJW
03-19-2007, 08:04 AM
I'm going to continue with the Body-for-Life workout plan. 6 workouts a week, 3 weight training, and 3 cardio.

For the weight training, I'll stick to the workout just as it was written, alternating between an all upper-body day, and an all lower-body day. For the cardio, I'll probably do the 20 minute HIIT treadmill workouts during the week, and then I might change it up with a long-distance run on the weekends. Its getting nice out, and there is a lake by my house with a really nice running trail around it. The trail is 9.5 miles if you go all the way around the lake. Last year I went all the way around a few times, and maybe I'll aspire to do that again. For now, my long runs will probably be in the 4-5 mile range. In the last several weeks, I've been running a 4-mile route and its been going pretty good.

I'll continue with my 6-meal a day eating plan. Trying to get in a good balance of protein, fat, and carbs. I'm cutting, so I'll probably try and get more protein than carbs, shooting for 200-225g a day, and about 150-180g carbs a day. For fats, I'll try and keep it around 50-75g, and total out around 2000-2500 cals a day.

BJW
03-19-2007, 08:06 AM
My new goal is to lose 15-20 lbs by June 1. I'm at 198 right now, and I think I'll drop a couple pounds of water-weight in the first few days (I've been eating like crap the last 10 days). I'm probably realistically at 195 or so. If I hit 175-180 by June 1, my goals will be met.

Current Weight (3/19/07): 198.0 (inflated by excess water-weight)
Goal: 175 - 180
Goal date: June 1, 2007.

BJW
03-20-2007, 09:04 AM
3/19/07 - Monday

Workout: Cardio - 20 mins HIIT - Treadmill

I meant to get into the gym in the morning, but I slept past the alarm and wasn't able to. I had class tonight, but barely got to the gym in time to complete my 20 min. cardio workout. Originally my plan was to do upper body weight training today, but I'll just get it tomorrow.

http://fitness.brianwahlband.com/images/workouts/03.19.07.png

Nutrition

Today was just about perfect. On the nutrition data, each "meal" actually consists of two small meals - so 6 meals total.

http://fitness.brianwahlband.com/images/nutrition/03.19.07.png

Weight

3/19/07: 198.0

Great day today - but the first day/week back from a long break is always great. I need to be making these types of entries consistently a month from now.

zaxx19
03-20-2007, 09:35 AM
So your goal is to be 6"1 175?

Why are you lifting?> Honestly you want to be basically 10 lbs underweight and really lean....

I think you could better accomplish that type of build with running and bodyweight type exercises.

Are you sure you want to be 6"1 175? I mean do you want to be "skinny"?

If you do im not bashing you at all....just kinda curious.

BJW
03-20-2007, 09:39 AM
So your goal is to be 6"1 175?

Why are you lifting?> Honestly you want to be basically 10 lbs underweight and really lean....

I think you could better accomplish that type of build with running and bodyweight type exercises.

Are you sure you want to be 6"1 175? I mean do you want to be "skinny"?

If you do im not bashing you at all....just kinda curious.

Good point. Actually, at this time I'm shooting for a bodyfat % - specifically 10%. I've sort of figured to do that I'll need to lose right around 20 pounds of fat, which puts me at 175-180. I'd love to be 190 and 10% bodyfat, but that will take a few years of putting on muscle.

I am doing weight training - 3 days a week. You're right that 185 would be a better weight, but for now I want to get rid of the fat. I'm tailoring my program so that I will lose minimal muscle while losing fat - and my goal is to actually gain some muscle while losing fat.

I don't really want to be "skinny", and I agree that 175 would probably be a bit lean. I'm just tired of seeing the fat - I've been looking at it for 27 years now, and I finally want to take it off.

Thanks for following!

BJW
03-20-2007, 08:54 PM
3/20/07 - Tuesday

Workout: Body-for-Life: Upper Body

I got into the gym right after work today. Pretty good workout, but my strength has gone down quite a bit over the last 5 weeks off. That part was discouraging.

http://fitness.brianwahlband.com/images/workouts/03.20.07.png

Nutrition

Another awesome day. I had 20 grams of whey immediately before and after my workout, in addition to my 6 meals.

http://fitness.brianwahlband.com/images/nutrition/03.20.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0

As expected, the water-weight is coming off. I'll probably level out around 195 or so.

Well, second day back was good. I'll be sore the rest of the week, though.

BJW
03-20-2007, 09:02 PM
I'm back to photos every week or two now. My last photos were back on January 15 - wow, not good.

I'll show the sequence from the beginning of the year, though its sad to see the lack of progress in the last 3.5 months.

http://fitness.brianwahlband.com/images/stories/photospage/2007/01.01.07combined.jpg

http://fitness.brianwahlband.com/images/stories/photospage/2007/01.15.07combined.jpg

http://fitness.brianwahlband.com/images/bfl/2007/03.20.07combined.jpg

So I got a new camera in the process, and image sizes and quality has improved a bit, I guess.

Well, this only inspires me to make some real progress. If anything, I've lost ground since Jan. :(

BJW
03-22-2007, 09:24 AM
3/21/07 - Wednesday

Workout: Cardio - 20 mins HIIT - Treadmill

Another evening workout. My class schedule (I work full time 8-5, then I'm a full time grad student at night) is much lighter now, and I'll finish up in May, so I have more time in the evenings to work out.

This was a pretty good run. I went further than last time, but still not close to where I was before my lay-off.

http://fitness.brianwahlband.com/images/workouts/03.21.07.png

Nutrition

Yet another really good day. I had to turn down Mazzio's pizza (my favorite) at lunch today.

http://fitness.brianwahlband.com/images/nutrition/03.21.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4

Yep, dropping some more.

Man, I'm getting sore today from my upper-body workout yesterday. I'm guessing tomorrow will be painful.

Stefan_Mueller
03-23-2007, 09:43 AM
Congratulations on taking the steps to do something about your health. I have also had the same problems that you had with the Cheat meals. I finally decided 6 months ago that I would just leave them all together and I have seen trememdous improvements. You have definatley made improvements but try cutting out your cheat days and cheat meals for a couple of weeks. See how this affects you. Just a suggestion.

--Stefan

Stefan_Mueller
03-23-2007, 09:44 AM
oh and by the way.. Subscribed!!

BJW
03-23-2007, 11:57 PM
Congratulations on taking the steps to do something about your health. I have also had the same problems that you had with the Cheat meals. I finally decided 6 months ago that I would just leave them all together and I have seen trememdous improvements. You have definatley made improvements but try cutting out your cheat days and cheat meals for a couple of weeks. See how this affects you. Just a suggestion.

--Stefan


oh and by the way.. Subscribed!!

Thank you for the encouragement and for following!

BJW
03-24-2007, 12:00 AM
3/22/07 - Thursday

Workout: Weight Training - Body-for-Life Lower Body/Abs

Not a bad workout this evening. Legs were feeling it after a while. I usually neglect my lower body - if I skip workouts its almost always these.

http://fitness.brianwahlband.com/images/workouts/03.22.07.png

By the way, the first ab exercise should be "Hanging Leg Raises", not machine crunches or whatever.

Nutrition

I'm on a roll with the eating this week. Lots of protein today. This might be the most protein I've ever consumed on a single day. It almost felt weird to near the 300 gram mark, but maybe it should be more often.

http://fitness.brianwahlband.com/images/nutrition/03.22.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2

I'm working towards one of the best weeks ever as far as my fitness goes.

BJW
03-24-2007, 12:07 AM
3/23/07 - Friday

Workout: Cardio: 3.75 mile jog

I tried out a new route around a nearby (and really nice) neighborhood today. Not a bad change-up.

http://fitness.brianwahlband.com/images/workouts/03.23.07.png

I was a little more winded at the end than I would have liked to be (i.e. I wish I was in better shape), but I did just do a leg workout yesterday.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.23.07.png

For the first time this week, today didn't feel like a "perfect day". I didn't cheat, and my macros really weren't too bad, but I had wheat waffles with natural peanut butter and sugar-free syrup. Normally, that would be a great meal, but I ate it around 10:00 PM - good meal, just bad time.

Oh well.

This weekend will be a challenge (as are all weekends). I'm trying to keep it to one free meal, or maybe none. My downfall in the past has been loss of control over the weekend.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8

Stefan_Mueller
03-25-2007, 07:45 AM
Something that might help you a little, or at least its helped me. I try not to run on days I do leg work...

Congrats on the progress.

BJW
03-25-2007, 09:58 PM
Something that might help you a little, or at least its helped me. I try not to run on days I do leg work...

Yea - I never do that either. My last run was the day after leg day - they were still tired, though.

BJW
03-25-2007, 10:01 PM
3/24/07 - Saturday

Workout: Off day

I get one off day a week - today's the day.

Nutrition - Cheat Meal

I get one cheat meal a week - today was the day. We went to Old Chicago (pizza/pasta place). They have awesome calzones there, and I ate a lot. Had ice cream on the way home, too. Wow - too much food.

The rest of the day was really clean. I didn't eat a lot besides the big meal. Protein shake/banana for breakfast, ham sandwich for lunch - about it.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)

My weight is creeping up for some reason. I'll bet it really jumps up tomorrow after this cheat meal. Oh well - I'm not slave to the scale, just gotta follow my plan and be disciplined with eating and working out.

BJW
03-25-2007, 10:05 PM
3/25/07 - Sunday

Workout: Weight Training - Body-for-Life Upper Body

I didn't really increase weights from Tuesday's upper body workout, but I felt a lot better doing it.

http://fitness.brianwahlband.com/images/workouts/03.25.07.png

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.25.07.png

Man, I was stuffed still this morning after my big cheat meal last night, so I skipped breakfast (bad idea).

I really didn't eat that much at all today. I had a scoop of whey before and after my workout, chicken breast for dinner, some yogurt and cottage cheese in the evening, and then a banana and a glass of milk at night.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2

Yep - ballooning weight again. I'm used to it by now. I'll miraculously drop 5 pounds in 3 days now just peeing out all the water weight I'm retaining for my cheat yesterday. Like I said before - the scale doesn't really matter all that much - not near like the mirror does.

BJW
03-25-2007, 10:21 PM
Congrats on the progress.

Thanks!

I just noticed you're from OKC. I live in the Village (right by Cassidy schools), and I work out at the All-American on May between Hefner and 122nd.

Maybe we work out at the same gym and don't even know it.

(have we had this conversation before?)

JaeGee
03-27-2007, 05:16 PM
sup brian. i caught back up with your journal. good job so far.

a couple things that will help your weekends. dont have your off day on saturday. have it on like a thursday. not working out on a day you already plan on having a cheat meal is bad news. and if you workout you will feel more guilty about your cheat and eat less. also working out helps the metabolism workoff the excess calories.

another thing, make sure you eat every 3 hours still on the weekends. the longer between meals the more prone you are to over endulge and also to crave different bad foods.

a cheat meal shouldnt be about eating more. it should still be near a normal calorie intake. just the calories are generally more unhealthy.

good luck, i am still subscribed just been in vegas for about a week.

BJW
03-27-2007, 10:08 PM
sup brian. i caught back up with your journal. good job so far.

a couple things that will help your weekends. dont have your off day on saturday. have it on like a thursday. not working out on a day you already plan on having a cheat meal is bad news. and if you workout you will feel more guilty about your cheat and eat less. also working out helps the metabolism workoff the excess calories.

another thing, make sure you eat every 3 hours still on the weekends. the longer between meals the more prone you are to over endulge and also to crave different bad foods.

a cheat meal shouldnt be about eating more. it should still be near a normal calorie intake. just the calories are generally more unhealthy.

good luck, i am still subscribed just been in vegas for about a week.

Thanks for following along, and thanks so much for all the advice so far!

Much appreciated. Have a good time in Vegas.

BJW
03-27-2007, 10:12 PM
3/26/07 - Monday

Workout: Cardio - 20 mins HIIT on the treadmill

I used a different treadmill than I usually do, and these are calibrated a bit faster. I've noticed which brands of treadmills in my gym are calibrated faster than the others. The speeds aren't quite as fast as normal, but it kicked my butt (which is all that really matters).

http://fitness.brianwahlband.com/images/workouts/03.26.07.png

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.26.07.png

My macros are a bit off today - too many carbs/not enough protein. I took in most of my carbs before my run in the evening, but Mondays are hard this school term cause I go straight from work to class, and I've got to eat on the way. No time to grill a chicken breast or something.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4

Starting to drop. Expect more of this.

BJW
03-27-2007, 10:25 PM
3/27/07 - Tuesday

Workout: Body-for-Life Lower Body workout

http://fitness.brianwahlband.com/images/workouts/03.27.07.png

My legs were feeling pretty good today. Good solid workout.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.27.07.png

I didn't really total everything up until late tonight, but I wasn't surprised to see that my cals were a bit low. Everything else looked good, though. Also, I forgot to add in an apple that I had in my afternoon meal - so add some more cals and carbs to the totals, which looks a bit better.

Today I've got a treat for you all. I just happened to take a shot of my pre-workout meal.

http://brianwahl.zenfolio.com/img/p150896500-3.jpg

Looks a bit like Christmas. On the left is a tasty (but extremely foamy) shake consisting of 1 scoop of Twisted Cherry Syntrax Nectar in 10 oz water, and on the right is a scoop of Green MAGnitude in water. Man, I had to pee a lot during my workout. After the workout I had another scoop of Nectar.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4

Still going down.

Giyong
03-28-2007, 12:36 AM
What is that program/site your using to calculate your macros?

zaxx19
03-28-2007, 12:59 AM
I didnt get to read your entire log but awesome job recording everything...

Have you ever thought about going to 5-7 meals a day and adding some more real food and perhaps taking out a shake...

Seems like ALOT of your protein is coming from the shakes.

Not a criticism, just some random thoughts.

Please feel free to visit my log and throw me some input if you get a chance.

BJW
03-28-2007, 06:12 AM
What is that program/site your using to calculate your macros?

http://www.sparkpeople.com

I'm really torn between this one and fitday, having used them both.

Sparkpeople has a much better community aspect, but I don't take advantage of it at all - this community is much better.

BJW
03-28-2007, 06:14 AM
I didnt get to read your entire log but awesome job recording everything...

Have you ever thought about going to 5-7 meals a day and adding some more real food and perhaps taking out a shake...

Seems like ALOT of your protein is coming from the shakes.

Not a criticism, just some random thoughts.

Please feel free to visit my log and throw me some input if you get a chance.

Thanks for the input. I agree with you - a ton of my protein comes from shakes. I've wondered if this should be different, but I'm pretty busy and shakes make getting enough protein very convenient.

Stefan_Mueller
03-28-2007, 07:13 AM
Thanks!

I just noticed you're from OKC. I live in the Village (right by Cassidy schools), and I work out at the All-American on May between Hefner and 122nd.

Maybe we work out at the same gym and don't even know it.

(have we had this conversation before?)


I live in Midwest City and work out at the Gym on Air Depot or up on NW Expressway.. I have the VIP Membership so I could actually work out at any of them. Might have to get together sometime. Been looking for a spotter :)

BJW
03-29-2007, 06:43 PM
3/28/07 - Wednesday

Workout: Off

On Wednesdays I am involved in a church program in the evening, and I didn't get into the gym in the morning. I was pretty tired, so I decided to take my off day in the middle of the week.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.28.07.png

Not too bad. I've had better, but I've had much, much worse.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4

BJW
03-30-2007, 01:22 PM
3/29/07 - Thursday

Workout: Cardio - 20 mins HIIT - Treadmill

http://fitness.brianwahlband.com/images/workouts/03.29.07.png

This evening I was on the "fastest" of the three different brands of treadmills in the gym. It's crazy how different they are calibrated. This one kicked my butt.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.29.07.png

Pretty good day today.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2

JaeGee
03-30-2007, 05:20 PM
nice run brian, and looks like so far you have had a pretty good week. remember to eat consistently this weekend so you dont have any large cravings and overeat during a cheat meal.

and as was previously stated it is alot better for your metabolism to have solid foods instead of the drinks. i enjoy a protein shake 1 or 2 times a day. but because of the thermal effect of digesting solid foods and how your body processes it. solid foods are much better for you. for right now all you would see is the thermal effect. but down the road if you suddenly eat just solid foods the digestion will be slower because your body is so used to processing liquids.

just something to look at. also, i post from my phone and cant see the food intake and macros for the days because the text is too small. :(

BJW
03-31-2007, 06:12 PM
just something to look at. also, i post from my phone and cant see the food intake and macros for the days because the text is too small. :(

I'm averaging around 2200-2300 cals a day, probably 50/35/15 protein/carbs/fat. Some days better, some days worse.

Thanks for the advice. I'm going to work on getting more whole food protein in.

BJW
03-31-2007, 06:16 PM
3/29/07 - Friday

Workout: Skipped

I wasn't able to get to my workout today - had dinner with my Dad and ended up being too late to get to the gym.

I'll just double up tomorrow - I've got an upper-body day scheduled, and then I'll do today's cardio after.

Nutrition - Cheat meal

As I mentioned earlier - my wife and I had dinner with my Dad who was in town today. We went to an Italian restaurant, so I had the traditional terrible-for-you italian meal. Bread, salad, cheesy/buttery pasta, ice cream. I did drink diet coke rather than regular, haha. Well, that's my one meal for the week - back to the diet. The rest of my meals today were really clean.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)

I'm sure tomorrow will see a big jump on the scale. Then back down it will go.

BJW
03-31-2007, 08:42 PM
3/31/07 - Saturday

Workout: Body-for-Life Upper Body AND Cardio - long dist (4 miles)

http://fitness.brianwahlband.com/images/workouts/03.31.07-1.png

http://fitness.brianwahlband.com/images/workouts/03.31.07-2.png

Man, two great workouts today. I did the lifting workout in the afternoon, came home, mowed the lawn, and did my long distance run

Nutrition

http://fitness.brianwahlband.com/images/nutrition/03.31.07.png

I'm struggling on my non-cheat-meal weekend days. I never seem to get enough calories or protein. While I didn't cheat today, it still could have been much better. I did indulge in a frappuccino light, though.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8

Yep - up a few pounds from the cheat meal. No big deal. Not a bad day - could have been better with the nutrition, though.

BJW
04-02-2007, 10:57 AM
4/1/07 - Sunday

Workout: Skipped

I was scheduled for a lower-body workout today - but just never got myself into the gym. This is the first workout I've skipped in 2 weeks, which is a consistent run for me. I need to up that streak, though.

I think I'm going to put my off day in the weekend from now on - I think I'll be more consistent with my workouts if I do.

Nutrition

Today wasn't a bad day, but it wasn't great, either. I didn't cheat, but I could have eaten a lot cleaner. I didn't track my macros or anything, so no numbers to speak of.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6

I'm still dropping a bit from my cheat on Friday evening. I actually made it through the weekend without cheating, but today's eating was sloppier than it should have been.

BJW
04-02-2007, 05:13 PM
I think I'll start posting "week-in-review" posts - a good way to look back over a small chunk of time and evaluate.

Here it is, straight from my spreadsheet:

http://fitness.brianwahlband.com/images/weeks/2007week13.png

Not a bad week. I skipped one workout (well, two days, but one day I doubled up) and my diet was sometimes good, sometimes not so good.

Weight, as usual, was all over the place.

JaeGee
04-02-2007, 05:53 PM
glad you had a good week brian. did you have your meals this weekend nicely planned out likei had commented above?

what makes it difficult to get to the gym on the weekends? i find it easier because i can put it in whenever i have time, hell on friday i went at midnight. :)

good luck with the week to come.

BJW
04-04-2007, 09:19 AM
4/1/07 - Monday

Workout: Cardio - Treadmill - HIIT (20 mins)

I was back on my preferred treadmill at the gym today, which is one of the slower models. All my speeds were upped and I got in about 2.5 miles in 20 minutes.

Nutrition

Really good day today. I didn't get all my foods tracked, but really clean.

-------------------------------------------------------------------

4/2/07 - Tuesday

Workout: skipped

I was wiped out today. I felt pretty good during the day, but about 4:00 PM came around, and I felt like I was going to pass out. I just went home after work and relaxed. I'll get today's workout in tomorrow and go from there.

Nutrition

Another good day, but no tracking.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6

Just the usual up and down on the scale lately.

Another side note: I'll be fasting tomorrow (only drinking water, no food), so my nutrition and even workout will be impacted because of it.

BJW
04-09-2007, 08:25 AM
4/4/07 - Wednesday

Workout: None

I was fasting today, so no food or anything to drink besides water. Needless to say physically I wasn't up to a workout.

Nutrition

Today I fasted - so 0 intake of anything besides water.

-------------------------------------------------------------------

4/5/07 - Thursday

Workout: skipped

Not much of an excuse - just didn't get into the gym.

Nutrition

Another good day, but no tracking.

-------------------------------------------------------------------

4/6/07 - Friday

Workout: skipped

Terrible - no working out this week.

Nutrition

I've started falling down the slippery slope here. This evening was bad - I fell for the ice cream temptation, which is never good.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)

Well, tomorrow (Saturday) we are headed to my parents' for Easter. I'm sure I'll eat a ton, and I'm sure I won't work out at all. Not much to say - this has been and will be a terrible week for me as far as fitness and nutrition.

BJW
04-09-2007, 08:30 AM
4/7/07 - 4/8/07 - Saturday/Sunday

Workout: None

I was at my parents', so no option really to work out.

Nutrition

Where do I start. Saturday: full cheat day. Sunday: full cheat day. Not much more to say.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4

Wow, so I'm writing on Monday morning here, and this morning I topped the scales at 199.4. My weekend of cheating definitely has consequences. Back to the plan.

I'm going to sort of alter my workout plan a bit. I've agreed to run in the Oklahoma City Marathon as part of a relay team. Anyway, I've got to run 6.5 miles in about 3 weeks, so I'm going to do more long-distance running in my workout, and replace one of my lifting days with running. I'll be doing 1 upper body lifting day, 1 lower body lifting day, and 4 running days per week.

After the marathon, I'm thinking about switching up to Max-OT again. I really like the workout, though I've never been really consistent with it. Assuming I'll stick to this running plan (and I better if I don't want to make a fool of myself in the marathon), I'll be ready for some heavy weight lifting.

Quickxi
04-09-2007, 08:52 AM
looking at your numbers, if you cheated for the whole weekend, i'd suspect that you're holding a good bit of water weight, i think that this number should level out a bit over the next few days.

Hope you had a nice cheat weekend :)

BJW
04-09-2007, 08:56 AM
looking at your numbers, if you cheated for the whole weekend, i'd suspect that you're holding a good bit of water weight, i think that this number should level out a bit over the next few days.

Hope you had a nice cheat weekend :)

Yeah, this crazy weight fluctuation is not a big deal for me, really. Going up and down 5 or more pounds in a few days happens a lot, especially when I cheat a lot. I'm not too worried about it.

I did have a nice weekend, though I should have held off a bit more than I did, and I shouldn't have cheated at all on Friday, but I gave in :(.

JaeGee
04-09-2007, 09:33 AM
Remember 2 months ago when I told you about motivation and you are slipping... :) You need to find something in your plan that can get you going through the weekend so it doesn't come out as bad. I see alot of people doing great at their job or school then when the weekend comes they take 5 steps back to replace the 2 steps forward they took all week.

Find that damn motivation! And hell I had a bad weekend too, I need to find my motivation lol, my buddy got married and had the easter sunday. I don't know what it is going to look like on the scale for me.

GL this week Brian.

BJW
04-09-2007, 09:36 AM
Remember 2 months ago when I told you about motivation and you are slipping... :) You need to find something in your plan that can get you going through the weekend so it doesn't come out as bad. I see alot of people doing great at their job or school then when the weekend comes they take 5 steps back to replace the 2 steps forward they took all week.

Find that damn motivation! And hell I had a bad weekend too, I need to find my motivation lol, my buddy got married and had the easter sunday. I don't know what it is going to look like on the scale for me.

GL this week Brian.

I knew you were gonna bust my balls! I need it! Thanks for keeping me accountable - I just need to do my end of the deal now.

We'll both have good weeks this week. We don't have a choice - you can't have two bad weeks in a row, that's just not allowed.

jon4127
04-09-2007, 11:15 AM
Just so I understand it right, body-for-life lays the nutrition portion of the program out for you right?

Would you say that it is expensive? Varied food choices? Do they give you a shopping plan and recipes or something?

BJW
04-14-2007, 12:19 PM
4/9/07 - Monday

Workout: 4 Mile Run

I did this run around 6:00 PM or so. Felt really good. I'm running a 10K in about 3 weeks, so I'm going to be doing more cardio for the next few weeks.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.09.07.png

Pretty good day.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4

Yeah - 7 pounds gained in about 3 days. Lots of water-weight, but I'm sure some solid fat gain as well. Now to take it off.

BJW
04-14-2007, 12:21 PM
4/10/07 - Tuesday

Workout: BFL - Lower Body Weight Training

I didn't get this workout recorded, but it wasn't too bad. I haven't done my leg workout in too long, so I'll probably be sore.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.10.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4

BJW
04-14-2007, 12:23 PM
4/11/07 - Wednesday

Workout: Skipped

:( I'll make this up tomorrow after my upper-body workout. I was planning to do some elliptical cardio.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.11.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6

BJW
04-14-2007, 12:26 PM
4/12/07 - Thursday

Workout: BFL Upper Body Weights, 30 Mins Cardio (elliptical)

http://fitness.brianwahlband.com/images/workouts/04.12.07.png

Good workout here. After the weights I did 30 mins on the elliptical. I pushed it pretty hard - nice cardio.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.12.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0

BJW
04-14-2007, 12:28 PM
4/13/07 - Friday

Workout: 4 mile jog on the treadmill

http://fitness.brianwahlband.com/images/workouts/04.13.07.png

Not too bad here. It was raining out, so I stayed inside. I'm feeling good on my long runs - getting ready for this 10K. Obviously I'm not breaking any speed records, though.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.13.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0

Well, I've dropped a few, but not as much as I'd hoped - meaning my weight gain over the easter weekend was more real weight than water weight. Looking back to my start date up there, it's been almost 4 weeks and I'm only down 4 pounds. I had hoped to be down about twice that much at four weeks. I suppose if I don't cheat I might be down a bit more by Monday morning, but its obvious my cheats (especially the Easter one) are dragging me down.

I'm doing well now though - having a pretty good week. I need to keep my composure over the weekend and I'll be on my way.

BJW
04-16-2007, 12:32 PM
Just so I understand it right, body-for-life lays the nutrition portion of the program out for you right?

Would you say that it is expensive? Varied food choices? Do they give you a shopping plan and recipes or something?

Body-for-Life does lay out the nutritional aspect, but the book "Eating-for-Life" does it in a lot more detail, plus there are lots of really good recipes in it.

It can be expensive - but that depends on what foods you buy/eat. The choices are quite varied, actually. I enjoy "eating-for-life" as a cookbook - the recipes really are good, but most of the nutritional information can be obtained from this site.

The plan is simple: 6 meals a day, balance of protein and carbs, low fats. Make sure you're protein comes from lean sources, and your carbs come from good sources (e.g. complex carbs).

BJW
04-16-2007, 12:40 PM
4/14/07 - Saturday

Workout: 6 mile jog

I did my run today at a local lake area. Usually, it's a really nice place to run - jogging trail, etc. Today was pretty cold and windy, so the experience wasn't as nice as it could have been. I felt pretty good until I hit mile 5. The last mile was pretty rough - its been a while since I've run that far. I finished in 59 minutes.

Nutrition

Cals: 1949
Fat: 74
Carbs: 156
Protien: 167

No cheats. Not a terrible day, but not great.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4

I seem to have leveled out a bit.

BJW
04-16-2007, 12:42 PM
4/15/07 - Sunday

Workout: Off

Nutrition - CHEAT MEAL

Well, I had a cheat meal today. I was sort of thinking I'd not cheat at all this week, but temptation got me. I had a bacon cheeseburger and fries with a non-diet drink, then washed it down with a chocolate shake. Pretty good stuff, but man - I feel like crap after eating that any more. I really hope I see the day when I just simply don't enjoy eating crappy fast food, but for now, I'm still craving it sometimes.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/17: 194.4 (cheat meal)

I'm sure I'll jump up on the scales tomorrow.

JaeGee
04-16-2007, 02:50 PM
you had a really good week brian, good job. dont stress a cheat meal :)

and congrats on the 4 lb loss, that is perfectly acceptable. i didnt even lose any weight this month :(

have a good week!

Quickxi
04-16-2007, 09:16 PM
I know the feeling, don't get down. One cheat meal is ok. Nice weight loss so far...

sendyourhate
04-17-2007, 08:12 AM
Heya,

Don't worry if the scales aren't reading as you'd like them to - remember, BFL isn't completely weight-loss, it's also about gaining lean mass.

I took a fortnight off work a few months back and was becoming quite disheartened that my weight was kinda static, even though I was following the program, and despite a few extra cardio sessions...

...until I got dressed for my first day back to work and noticed that my shirt was tighter around the shoulders than I remembered it being. It didn't actually click with me until I was putting my belt on... because it was buckling two holes smaller than it used to. Seeing a groove in a leather belt that wasn't there before is far more obvious and tangible than a vague sensation of tightness in a pressed shirt, and that sort of evidence is impossible to refute. As if that wasn't enough - a little over a week later, I needed a new belt! When you start spending money to replace clothes you've outgrown (or outshrunk, in this case), you've gotta be doing something right.

Floppy shorts and oversized t-shirts don't give you any frame of reference, and stubborn scales can be demoralising... so I don't really bother weighing myself now, I just try on the clothes I haven't been able to comfortably (or confidently) fit into, I've found a greater motivation and sense of achievement in that than in anything else. Shallow, sure, but effective. I have a pair of size 38 jeans which were uncomfortably tight not all that long ago... and now... they're way, way, waaaaaaaay too loose. My aversion to wearing blue denim in public means they never go outside, but just pottering around the house, there's something perversely satisfying about having to pull up your pants every few minutes.

Unfortunately, I fell off the wagon about a month ago when my life turned to high-quality fertiliser, so those jeans don't need hiking up as often... but they're still way too loose, so the guilt's not as pronounced. I'll get back into it soon...

So my advice to you is - stay with it, forget the scales wherever possible, and if last season's fashions are hiding somewhere, drag them out and give 'em a go. You might be pleasantly surprised.

Aaaanyhoo.

BJW
04-17-2007, 09:03 PM
http://fitness.brianwahlband.com/images/weeks/2007week15.png

All in all, pretty solid week. One cheat meal - just as planned. I skipped a workout, but made it up by doubling up workouts the next day.

Quickxi
04-17-2007, 09:09 PM
nice job this week, with only one cheat meal, way to stick with your plan.

BJW
04-17-2007, 09:12 PM
It's been 4 weeks since I took photos last.

Here is today's:

http://fitness.brianwahlband.com/images/2007/04.17.07combined.jpg

------------------------------------------------------------

Compared to 4 weeks ago:

http://fitness.brianwahlband.com/images/2007/03.20.07combined.jpg
http://fitness.brianwahlband.com/images/2007/04.17.07combined.jpg

I see a bit of progress here. . .

------------------------------------------------------------

And just for kicks - compared to Jan. 06:

http://fitness.brianwahlband.com/images/2006/01.02.06Combined.jpg
http://fitness.brianwahlband.com/images/2007/04.17.07combined.jpg

BJW
04-17-2007, 09:13 PM
nice job this week, with only one cheat meal, way to stick with your plan.

thank you!

Quickxi
04-17-2007, 09:14 PM
nice job! You can see a nice difference in the face, belly, and back/shoulders area. Keep up the hard work!

BJW
04-17-2007, 09:15 PM
Heya,

Don't worry if the scales aren't reading as you'd like them to - remember, BFL isn't completely weight-loss, it's also about gaining lean mass.

I took a fortnight off work a few months back and was becoming quite disheartened that my weight was kinda static, even though I was following the program, and despite a few extra cardio sessions...

...until I got dressed for my first day back to work and noticed that my shirt was tighter around the shoulders than I remembered it being. It didn't actually click with me until I was putting my belt on... because it was buckling two holes smaller than it used to. Seeing a groove in a leather belt that wasn't there before is far more obvious and tangible than a vague sensation of tightness in a pressed shirt, and that sort of evidence is impossible to refute. As if that wasn't enough - a little over a week later, I needed a new belt! When you start spending money to replace clothes you've outgrown (or outshrunk, in this case), you've gotta be doing something right.

Floppy shorts and oversized t-shirts don't give you any frame of reference, and stubborn scales can be demoralising... so I don't really bother weighing myself now, I just try on the clothes I haven't been able to comfortably (or confidently) fit into, I've found a greater motivation and sense of achievement in that than in anything else. Shallow, sure, but effective. I have a pair of size 38 jeans which were uncomfortably tight not all that long ago... and now... they're way, way, waaaaaaaay too loose. My aversion to wearing blue denim in public means they never go outside, but just pottering around the house, there's something perversely satisfying about having to pull up your pants every few minutes.

Unfortunately, I fell off the wagon about a month ago when my life turned to high-quality fertiliser, so those jeans don't need hiking up as often... but they're still way too loose, so the guilt's not as pronounced. I'll get back into it soon...

So my advice to you is - stay with it, forget the scales wherever possible, and if last season's fashions are hiding somewhere, drag them out and give 'em a go. You might be pleasantly surprised.

Aaaanyhoo.

Really good scale-related advice here, and great encouragement. Thanks!

I always say that the mirror is the only thing that matters.

BJW
04-17-2007, 09:16 PM
nice job! You can see a nice difference in the face, belly, and back/shoulders area. Keep up the hard work!

that and I'm losing what tiny bit of tan I had from a trip to Mexico a while back, too :(

Thanks for the encouragement!

BJW
04-17-2007, 09:19 PM
4/16/07 - Monday (playing catch-up here)

Workout: skipped

I was going to do some cardio after my class tonight, but I had a mid-term which took much longer than expected. By the time I got home, gym was almost closed.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.16.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4

BJW
04-17-2007, 09:22 PM
4/17/07 - Tuesday

Workout: 20 mins HIIT Cardio - treadmill

http://fitness.brianwahlband.com/images/workouts/04.17.07.png

Wow, this one was killer. I did it on one of the "fast" treadmills, which probably means closer to accurate speed-wise. The last 5 minutes were hard.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.17.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4

Really good day today.

BJW
04-17-2007, 09:28 PM
So I finally got around to taking some measurements - you'd think I'd do this more often (and I plan to).

All the first set of tape measurements are in inches.

http://fitness.brianwahlband.com/images/measurements/04.17.07.png

So, I don't really have any recent measurements to reference to, so I can't say that I'm losing inches here or gaining them there. . .

Nothing really impressive to see - nobody brags about 15 inch guns, haha.

My bodyfat % is lower than expected. From my photos, I would think people would say 16-18%, but I showed the lower end of 16%. I used accu-measure calipers with the 3-point protocol (actually - I referenced the videos on the bb.com site - pretty cool). I did the measurements at least 3 times, and took the "average" number, so I'm assuming that the 15.6% is somewhat accurate.

Whatever - the mirror tells me I need to lose more fat - lots more fat, so that's my plan. The mirror also tells me I need to add muscle, so that's also my plan - or at least preserve what I've got.

BJW
04-17-2007, 09:39 PM
Hmmmm. . .

Just noticed I have 666 BodyPoints (I don't really know what BodyPoints are).

Edit: now its 668.

BJW
04-18-2007, 09:18 AM
I stepped on the scale this morning (4/18/07) and weighed in at 193.4 - that's a 3 pound drop in one day. That cardio last night must have been harder than I thought.

I kinda figured I was weighing in a bit high lately - probably water retention.

JaeGee
04-18-2007, 07:15 PM
nice progress pics brian, you can tell a nice difference. and a HUGE difference between your old pictures and current ones :)

and good lord i would be very scared to try a treadmill at 9 mph. hell, i would be scared to be next to someone trying a treadmill at 9 mph heh.

have a goodone.

BJW
04-18-2007, 07:30 PM
nice progress pics brian, you can tell a nice difference. and a HUGE difference between your old pictures and current ones :)

and good lord i would be very scared to try a treadmill at 9 mph. hell, i would be scared to be next to someone trying a treadmill at 9 mph heh.

Haha - that's actually a typo - I was at 9.5 MPH. I used to hit 10 or 10.5 mph - I doubt I'd push it much faster, though. A trip at that speed would be a bad, bad deal.

Thanks for the compliments on the photos! I've come a long way since Jan 2, 2006, but I've been a bit stagnant over the last 6 months or so. I'm starting to make better progress lately.

BJW
04-19-2007, 07:15 AM
4/18/07 - Wednesday

Workout: skipped :(

Man - I had planned on doing my cardio workout after church tonight, but I stayed a bit later than usual and didn't have time to get to the gym after.

I've REALLY got to start going in the morning. Every week its excuse after excuse why I don't, and the answer is simple and obvious - go in the morning.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.18.07.png

Good day today. Nice and clean. I did enjoy that PB&J sandwich for dinner, too. I love peanut butter - natural chunky style.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4

Dang - big drop overnight there.

BJW
04-19-2007, 07:20 AM
I'm extremely happy to report that I got my lazy butt in the gym this morning by 6:30 and got my upper body workout done before work.

FINALLY.

I've gotta say - the gym is so much nicer in the morning. All the stations are open - no waiting for stuff. At one point - it was only me and one other guy in the free-weights section of the gym. What a nice change. I've got to make a habit of this.

Quickxi
04-19-2007, 09:00 AM
I'm extremely happy to report that I got my lazy butt in the gym this morning by 6:30 and got my upper body workout done before work.

FINALLY.

I've gotta say - the gym is so much nicer in the morning. All the stations are open - no waiting for stuff. At one point - it was only me and one other guy in the free-weights section of the gym. What a nice change. I've got to make a habit of this.

I love it when the gym is empty! That means nobody standing/sitting on machines reading the newspapers :(

JaeGee
04-19-2007, 09:46 AM
Yah an empty gym is a glorious thing. But also, after the morning workout you feel so much better the rest of the day. More refreshed, more energy, more energetic.

have a good day man!

BJW
04-22-2007, 11:56 AM
4/19/07 - Thursday

Workout: BFL - Upper Body

http://fitness.brianwahlband.com/images/workouts/04.19.07.png

Did this one this morning. Pretty decent workout.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.19.07.png

Pretty good day. I was rushed for dinner, so more pb&j.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4

BJW
04-22-2007, 11:58 AM
4/20/07 - Friday

Workout: Cardio - ~4 mile jog

I went to a local park around 6:30 pm. Nice jog - still gearing up for this 10K I've got to run next Sunday. I'll be glad when that's over.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.20.07.png

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8

BJW
04-22-2007, 12:01 PM
4/21/07 - Saturday

Workout: None

I've basically got one more long run planned this week - was either going to do it today or tomorrow. Tomorrow it is.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.21.07.png

Saturdays at home are always a challenge for me. I went a little crazy with the grapes this evening (just kept eating them. . .), but other than that - not too bad. Carbs are a bit high, but no cheats.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0

sendyourhate
04-23-2007, 02:16 AM
Looks like you've hit a new low, weight-wise - 192? Go you!

BJW
04-23-2007, 08:58 AM
Looks like you've hit a new low, weight-wise - 192? Go you!

Thanks! 192 is a low for me for the last while. Actually - last year sometime before Thanksgiving I hit 189 or so - the lowest I've been since Junior High. The holiday season plus a few week-long trips have pushed me way back into the 190's, and now I'm closing in on 189 again.

BJW
04-23-2007, 09:02 AM
4/22/07 - Sunday

Workout: 5.7 mile jog

Wow - this one sucked. Since I live in Oklahoma, I've got to put up with ridiculous wind all the time. Today it was blowing - hard. The first half of my run was straight into the wind. It felt like I wasn't even moving. After I hit about the 3 mile point, I was dead. I don't know how I even finished the run. It took 57 minutes exactly.

Nutrition - cheat meal

I was pretty clean all day until this evening. It wasn't even a real meal - just a milkshake (a big milkshake, though). This is more like what my cheats should be - just once a week, and not 5000 calories of food.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)

So I'm finally pretty steady here on the scale. Gunning for the 180's.

BJW
04-23-2007, 09:03 AM
I weighed in this morning (Monday) and I actually lost weight (0.2 pounds) from yesterday at 192.4. The weight loss isn't what I'm excited about - more the fact that I had a cheat and didn't gain 5 pounds on the scale.

That's what a moderate cheat once a week will do for me, rather than an all-out eat-fest.

Quickxi
04-23-2007, 09:17 AM
agreed. a moderate cheat here and there is fine, A 5000 calorie cheat often is well, you know. Nice run even into the wind, 5.7 miles is really nice, well done.

JaeGee
04-23-2007, 09:44 AM
It looks like you had a pretty successful weekend when you can come out of it losing weight after the cheat meal :)

I hope your run this weekend goes well. if you can run 3 miles into high winds I bet the run on a normal day will be a "breeze"

Good luck with the week Brian, looks like last week went really well for you.

BJW
04-23-2007, 12:04 PM
agreed. a moderate cheat here and there is fine, A 5000 calorie cheat often is well, you know. Nice run even into the wind, 5.7 miles is really nice, well done.


It looks like you had a pretty successful weekend when you can come out of it losing weight after the cheat meal :)

I hope your run this weekend goes well. if you can run 3 miles into high winds I bet the run on a normal day will be a "breeze"

Good luck with the week Brian, looks like last week went really well for you.

Thanks, guys! Part of me likes these long runs, and part of me hates them. Sometimes when I do a long-distance run I feel like I can go forever - those must be days when I'm running downhill with the wind at my back. Days like yesterday made me wish that I was on a treadmill.

Being in Oklahoma, there are only a few months of really nice weather, otherwise it's 100+ or cold out, and it's windy a lot. On the nice days - the long runs are pretty cool (when I'm in decent shape, that is).

I run at a lake sometimes that's pretty scenic.

I'll be glad when this marathon relay thing is over this coming Sunday - back to 20 minute HIIT runs. There's a track near my house at a private high school. I think I'm going to sneak on it and do some real HIIT - sprint the straights and walk the corners. Do that for 20 minutes and you're ready to throw up.

Thanks again for following along!

BJW
04-23-2007, 02:25 PM
OK, so after this marathon relay this weekend - I'm going to start a new workout. Actually, not start a new one - return to a previous workout.

Max-OT, but this time, I'm going to do a 4-day lifting split. I used to do a 3-day split, because I really like 3 days of lifting and 3 days of cardio. I'm still going to stick to 3 days of cardio, but one cardio session will be tacked on to the end of one of my lifting sessions.

OK - here is the plan - feel free to input what I could change. I'm going with a push/pull type deal here

Monday: Chest/Triceps (push) (optional cardio - HIIT)
Tuesday: Back/Biceps (pull) (optional cardio - if not done on Monday)
Wednesday: Legs
Thursday: Cardio - HIIT
Friday: Shoulders/Abs
Saturday: Long Cardio - probably around 5 miles or so here
Sunday: Off

Since I have a tendency to miss a day or two out of my 6, I can always tack on cardio after lifting on the non-legs day, but of course the plan is to work out in the morning - so no excuses to miss workouts.

We'll get into the specifics of each workout later.

BJW
04-23-2007, 05:23 PM
Week 16 Review

So this was a pretty good week. Here's the snapshot:

http://fitness.brianwahlband.com/images/weeks/2007week16.png

Nutrition

Now that is what I call some consistent fat intake! This was one of my best (maybe the best) weeks of the year for me nutritionally. My only cheat was Sunday night - had a milkshake. A big change from the usual cheat meal - which is usually huge.

Workouts

Hmm, not so good here. Notice I only did 4 workouts instead of 6, which is my goal. I know I'm getting ready for this 10K so I'm backing off the weight lifting (just one more week) - so I should have done some more cardio.

Overall, pretty good week. One of the better weeks this year. Still room to improve, though.

JaeGee
04-23-2007, 05:53 PM
yup you did have a good week, good job!

as far as the new split goes, it looks great! i dont see anything wrong with it at all, hope the change works out for you.

Quickxi
04-23-2007, 09:19 PM
agreed very nice week. Ugh, the thought of running a marathon... Good luck to you sir!

j6-stone
04-23-2007, 11:31 PM
where did you get that logging software? or did you make it in excel or something? those charts are nice.

Good progress overall. I see you do what I do and will work hard for some amount of time, the slip, then go back. It seems until you make it a lifestyle you just can't continually make progress.

BJW
04-24-2007, 06:57 AM
where did you get that logging software? or did you make it in excel or something? those charts are nice.

Thanks! I just do it all in an excel spreadsheet. If you'd like, I could email you a blank spreadsheet like I use - basically it has the format above for the whole year.

I've got formula's in place that calculate the percentages for the food intakes - how many calories from fat, carbs, protein, etc. It's pretty easy to do. Also, you can easily graph things like your weight change over time or grams of protein intake per week - that kind of thing. It will also calculate lean and fat mass based on bodyfat %.

To post the stuff here, I just take screenshots of whatever I want to post, crop out what I want, and then host the photos.

For the nutrition stuff, I just use www.sparkpeople.com and take a screenshot of that day, then crop out just the nutrition part. Fitday works just as well.

Just let me know if you want and I'll email you an excel file without any data in it. It's also got a tab for measurements - both for tape and calipers. The calipers measurement part has the chest, abdomen, and thigh measurements, and then calculates body fat % using the Jackson-Pollock skin-fold formula for the 3-point method.

BJW
04-24-2007, 07:17 AM
I just went ahead and put a blank spreadsheet for 2007 in a .zip file and put it up here. It's yours for the taking!

If this doesn't work for you, or if you have any questions, just let me know.

BJW
04-24-2007, 07:33 AM
agreed very nice week. Ugh, the thought of running a marathon... Good luck to you sir!

Thanks. Good thing I'm only running a (small) part of this marathon. 6.2 miles is still a pretty good distance, though.

JaeGee
04-24-2007, 09:51 AM
Thanks for the spreadsheets Brian. I will now market them to all of bb.com and keep 100% of the profits, muwahahaha!

j/k have a good day :)

BJW
04-24-2007, 10:24 AM
Thanks for the spreadsheets Brian. I will now market them to all of bb.com and keep 100% of the profits, muwahahaha!

j/k have a good day :)

Haha - nice. An entrepreneur at heart.

BJW
04-25-2007, 09:55 AM
4/23/07 - Monday

Workout: None

I'm still pretty wiped out from that run yesterday, so I gave myself the day off.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.23.07.png oops - nutrition screen coming (forgot to put it on my server)

Not terrible - not perfect, either. I had lunch at Panera with my Grandpa today, which put my carbs up pretty high.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6
4/23/07: 192.4

BJW
04-25-2007, 10:15 AM
So I'm getting sick :( (cold symptoms)

This is just about the worst possible time with this marathon thing coming up. Hopefully I can suffer through it OK.

I'm loading up on Zicam and cold medicine.

Quickxi
04-25-2007, 12:37 PM
you caught that cold from JG! First, he profits from your spreadsheets, now he infects you with his cold so you are too weak too do anything about it :D

Just kidding, hope you get better, doing a 6 mile run is hard enough...

BJW
04-25-2007, 01:06 PM
you caught that cold from JG! First, he profits from your spreadsheets, now he infects you with his cold so you are too weak too do anything about it :D

Ha - no joke! *jerk*

JaeGee
04-25-2007, 05:42 PM
thats how i roll what can i say.


first i take your wife then i come back a week later and punch you in the face :)

j6-stone
04-25-2007, 08:19 PM
Thanks for the spreadsheet. I hope you get over the cold. I was sick for like 2 days before my first half marathon. no fun. But I did it anyway.

good luck

BJW
04-26-2007, 03:06 PM
4/24/07 - Tuesday

Workout: 3 mile jog

Did this one on the treadmill - I hoped it would have been an easy jog, but it was a bit harder than I thought it might be. I did it in pretty good time, though - 25:30. Not great, but not bad for a fatty like me.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.24.07.png

Pretty good day - actually, a really good day.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6
4/23/07: 192.4
4/24/07: 194.8

Hmm, weight shot up, but oh wel, it does that.

I'm feeling a cold or something coming on - getting worse and worse by the hour. One of those where you feel it build and build and you know tomorrow's gonna suck.

BJW
04-26-2007, 03:07 PM
Thanks for the spreadsheet. I hope you get over the cold. I was sick for like 2 days before my first half marathon. no fun. But I did it anyway.

good luck

Hey no problem! Man, running 13 miles sick - that's gotta be tough. Way to stick it out.

BJW
04-26-2007, 03:10 PM
4/25/07 - Wednesday

Workout: None

Yep - I feel like crap today. No workout.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.25.07.png

Not bad again, today.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0

I'm feeling worse. I hope this cold is a 3-day thing and not a 2-week thing. I'll try and get some kind of workout in tomorrow, but I'm not making any promises.

BJW
04-26-2007, 03:16 PM
How about some graphical representation of my weight over time instead of this long (and getting longer) list of my weight for each day.

Something like this, starting from 3/20/07 to today.

http://fitness.brianwahlband.com/images/weight_graphs/03.20.07-04.26.07.png

The red dots are days where I had a cheat meal or cheat day, and the light blue line is just a linear regression of all the data plotted to show general change over time. I'm such a nerd.

EDIT: Crap - my red dots things are way off. I guess each time I add a new data point (basically each day) it shifts them over one. Ignore the red dots - it just show that my weight jumps by a pound or two after every cheat.

heathershubby
04-26-2007, 03:28 PM
How about some graphical representation of my weight over time instead of this long (and getting longer) list of my weight for each day.

Something like this, starting from 3/20/07 to today.

http://fitness.brianwahlband.com/images/weight_graphs/03.20.07-04.26.07.png

The red dots are days where I had a cheat meal or cheat day, and the light blue line is just a linear regression of all the data plotted to show general change over time. I'm such a nerd.

EDIT: Crap - my red dots things are way off. I guess each time I add a new data point (basically each day) it shifts them over one. Ignore the red dots - it just show that my weight jumps by a pound or two after every cheat.

But thats a good thing when it comes to weight loss keep up the good work bro

repped

p.s. ok the coloured dots a little nerdy lmao

JaeGee
04-26-2007, 04:46 PM
hope you start feeling better. i just got over my cold of two weeks and it sucked. get all hopped up on the nyquil :)

heathershubby
04-26-2007, 05:26 PM
ok I know this is not a good thing but I did it on accident and it was crazy funny after lol I had taken nyquil all day the pm cause it does not make me drousy then at night I took a couple tylanol pm's I was seeing things it was awful make sure you never mix them 2 lol

its funny now but it was not then

BJW
04-26-2007, 06:32 PM
hope you start feeling better. i just got over my cold of two weeks and it sucked. get all hopped up on the nyquil :)


ok I know this is not a good thing but I did it on accident and it was crazy funny after lol I had taken nyquil all day the pm cause it does not make me drousy then at night I took a couple tylanol pm's I was seeing things it was awful make sure you never mix them 2 lol

its funny now but it was not then

Nice!

Now, time to drug myself up - and I'll take your advice, heathershubby. I just need sleep - not hallucinations :D.

BJW
04-27-2007, 07:29 AM
4/26/07 - Thursday

Workout: BFL Upper Body, 3 mile jog

I went into work today for about 30 minutes, then I went home sick. I felt terrible in the morning - worse than the day before. By the afternoon, I was feeling a lot better, and about 3:00, I just said, "screw it - I'm going to the gym." So, I did an upper body lifting workout, then hit the treadmill right after for a 3 mile jog. It wasn't my best workout ever, but at least I got myself in there. Good thing nobody from work goes to my gym in the afternoon :D.

http://fitness.brianwahlband.com/images/workouts/04.26.07.png

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.26.07.png

Considering I was at home all day, it wasn't a bad day at all.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0

Hopefully I'm in the clear on this cold thing. By this afternoon/evening, I was feeling a lot better. We'll see how tomorrow treats me.

BJW
04-27-2007, 07:39 AM
Well good news - I'm feeling a lot better this morning. Not totally better, but good enough to function pretty normally.

I also weighed in at 192.0. I've gotta break into the 180's one of these days.

JaeGee
04-27-2007, 08:54 AM
im glad you are feeling better man, good news!

and you are very lucky no one from work saw you at the gym lol, that would be hard to talk your way out of :)

have a good ay!

BJW
04-30-2007, 08:21 AM
4/27/07 - Friday

Workout: None

No workout today.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.27.07.png

Not too bad.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0

Hit the 192 mark again.

BJW
04-30-2007, 08:24 AM
4/28/07 - Saturday

Workout: None

No workout today. Giving it a rest before the marathon relay tomorrow morning.

Nutrition - CHEAT MEAL

I was planning on having a clean day today, but we went to a barbecue at a friend's house tonight. We cooked up some really good German sausage with potato salad - so I just went ahead and had a cheat meal. To top it off, we made this peanut butter popcorn. Basically, boil corn syrup, sugar, and peanut butter over the stove, then pour it over popcorn - kind of like caramel popcorn made with PB instead - wow, it was good, and I ate a lot. I'm hoping this doesn't come back to haunt me tomorrow morning.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0
4/28/07: 192.6 (cheat meal)

The weight is going up tomorrow after this meal tonight, that's for sure.

BJW
04-30-2007, 08:30 AM
4/29/07 - Sunday

Workout: 10K run - Marathon Relay

I got up at about 5:00 this morning and headed out for the relay. I had a banana and a PowerBar before the race, along with some ErgoPharm AMP, which I save for special occasions.

We got downtown where the race started (at the OKC Bombing Memorial - the federal building that was bombed about 10 years ago or so). There were thousands of people running - it was a really great experience.

I was the first leg, so I could quick go to church after. I ran my 6.2 miles in about 55 minutes - which is probably a personal best for me. I felt awesome during the run. I'm sure the energy and excitement of running with so many people in a marathon got me going faster and feeling better, but it was a really fun experience. I had been dreading the run, especially since I had been sick (been feeling MUCH better the last few days), but I'm really glad I did it now. Next year I'm sure I'll want to participate again.

I think our team finished the marathon in about 4:30 or 4:40 or so - not terrible, and better than we had expected to finish.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.29.07.png

Little carb heavy today, but expected.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0
4/28/07: 192.6 (cheat meal)
4/29/07: 196.6

Big jump.

BJW
04-30-2007, 08:37 AM
Week 17 review - 2007

So this week wasn't too bad. I didn't work out nearly as much as I'd like to, and more cardio - but that was all due to the race on Sunday, which was a blast.

Here's the snapshot:

http://fitness.brianwahlband.com/images/weeks/2007week17.png

Again, I followed the nutrition plan to a tee - having only one cheat meal. I'm wondering when I'll finally just give up cheating all-together. I suppose it will be when I make a stand to do it rather than wonder if I ever will.

Next week I'm starting a Max-OT split, which I outlined a few posts back. I'm excited to get to a new, more lifting intensive program.

Here's a weight graph for kicks, starting about a month ago:

http://fitness.brianwahlband.com/images/weight_graphs/03.20.07-04.29.07.png

The last little spike is water due to my cheat meal on Saturday night, and the weight will drop just as fast, I'm sure.

Quickxi
04-30-2007, 09:18 AM
nice time in your marathon run! Congrats on finishing, id still be on the track ;)

JaeGee
04-30-2007, 12:04 PM
congrats on the run man! not only did you finish the 6.2 miles but you did it in a great time. i bet it was a great experience.

why do you think your weight jumped up so much after the run? a huge post carb meal?

have a great week!

BJW
04-30-2007, 02:34 PM
congrats on the run man! not only did you finish the 6.2 miles but you did it in a great time. i bet it was a great experience.

why do you think your weight jumped up so much after the run? a huge post carb meal?

have a great week!

Thanks!

The weight jump was before the run - I weigh right after I wake up every day - so I ate the huge cheat meal Saturday night, then had the high weigh-in on Sunday morning right before I ran.

Actually, today I'm down 3 or so pounds to 193.6

BJW
05-01-2007, 07:46 AM
4/30/07 - Monday

Workout: Chest/Triceps

http://fitness.brianwahlband.com/images/workouts/04.30.07.png

Today was the first day of my new Max-OT routine, and I did this workout before work - which was really nice.

Now, I haven't done stuff like barbell bench press or decline press in a long time, so my weights were a bit low - but lets face it - I'm much weaker than I'd like to be. Coming from a high-rep workout, doing "heavy" sets the whole time got me pretty tired pretty fast - I was hurting (in a good way, though) by the end of this workout. I was starting to get sore even by the end of the day. I'm looking forward to this workout - and I hope to see some significant strength gains.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/04.30.07.png

Bit low on the calories, but a really good day overall.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0
4/28/07: 192.6 (cheat meal)
4/29/07: 196.6
4/30/07: 193.6

Now that's a drop - 3 pounds over night. Mostly pee'd out, I'm sure.

BJW
05-01-2007, 07:48 AM
Oh man - Tuesday morning and I'm SORE. Wow, my shins are still sore from my long run in the marathon, and my chest is killing me. Taking a shower yesterday and this morning was a struggle - couldn't really get my arms up there to reach around my back, haha.

Today I'll try and do another round of pictures and measurements to monitor the progress.

BJW
05-01-2007, 05:02 PM
It's been 2 weeks since my last photos post. I'm actually writing this in disbelief of what my photos show - this is by far the most progress I've seen in a 2-week period for me.

Now, I have been doing very well with my diet - and just OK with working out, though I've done a lot of cardio lately.

Here is today's:

http://fitness.brianwahlband.com/images/2007/05.01.07combined.jpg

------------------------------------------------------------

The last 6 weeks in review:

http://fitness.brianwahlband.com/images/2007/03.20.07combined.jpg
http://fitness.brianwahlband.com/images/2007/04.17.07combined.jpg
http://fitness.brianwahlband.com/images/2007/05.01.07combined.jpg

It's starting to pick up now

------------------------------------------------------------

And just for kicks again - compared to Jan. 06:

http://fitness.brianwahlband.com/images/2006/01.02.06Combined.jpg
http://fitness.brianwahlband.com/images/2007/05.01.07combined.jpg

BJW
05-01-2007, 05:06 PM
Measurements - 5/1/07

I'm seeing some really good changes with the tape measure. . .

This should show this week and 2 weeks ago.

http://fitness.brianwahlband.com/images/measurements/05.01.07measurements.png

Those stomach and waist measurements are bringing a smile to my face.

And the bodyfat measurements.

http://fitness.brianwahlband.com/images/measurements/05.01.07bf.png

That's what I like to see - about 1.5% change over 2 weeks!

Now, judging from the photos above, would you put me at 14.16%?? I did the measurements about 5 times each and took the most consistent numbers, according to the accu-measure videos on the BB.com site. I'd say I'm a higher bf% than that.

sendyourhate
05-02-2007, 01:53 AM
Well done, sir! Enormous difference between the last two sets of pictures.

BJW
05-02-2007, 10:20 AM
5/1/07 - Tuesday

Workout: Back/Biceps, Cardio: 20 mins HIIT, treadmill

http://fitness.brianwahlband.com/images/workouts/05.01.07lifting.png http://fitness.brianwahlband.com/images/workouts/05.01.07cardio.png

The lifting felt pretty good today. Not nearly as tiring as yesterday's, but my chest was so sore that I felt like it held me back in some of the lifts. It just hurt to do anything.

After the weights I hopped on the treadmill for some HIIT cardio. Wow, this one kicked my butt. I was on the "fast" brand of treadmills, which I'm trying to stick to for following my progress. That last minute at 9.5 mph was killer. My hands started to go numb, haha.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/05.01.07.png

Great day.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0
4/28/07: 192.6 (cheat meal)
4/29/07: 196.6
4/30/07: 193.6
5/01/07: 192.0

Nice.

BJW
05-02-2007, 10:21 AM
Well done, sir! Enormous difference between the last two sets of pictures.

Thanks!

JaeGee
05-02-2007, 10:27 AM
Wow awesome progress Brian! You can really see the difference between the pics, I even waited till I got home to view them since they come out really small and pixelated on my PDA :)

That probably gives you pretty good motivation to continue doing what you're doing.

Quickxi
05-02-2007, 12:14 PM
Wow awesome progress Brian! You can really see the difference between the pics, I even waited till I got home to view them since they come out really small and pixelated on my PDA :)

That probably gives you pretty good motivation to continue doing what you're doing.

agreed! Awesome job, you should be proud of this!

BJW
05-02-2007, 12:22 PM
Wow awesome progress Brian! You can really see the difference between the pics, I even waited till I got home to view them since they come out really small and pixelated on my PDA :)

That probably gives you pretty good motivation to continue doing what you're doing.


agreed! Awesome job, you should be proud of this!

Thanks, guys!

It is motivating to see progress. I was thinking - this is probably the first time I've been this consistent (at least with my diet) in years, and its paying off.

I'm thinking of going without free meals for a bit - maybe a month to start with. I've tried this in the past, and the cycle has always been that I do great for 2 weeks, then I go on a 2-week binge where I eat like crap and totally reverse any gains.

What's really nice is that my cravings are more under control now than ever. I used to get to Thursday or Friday and think I just had to pig out. Now, the weekend comes and the thought process is more like, "Wow - I get a cheat meal now." Most of the time I eat one just to eat it, which is stupid. This makes me think I'm ready to eat clean for a month solid and see what happens.

JaeGee
05-02-2007, 06:47 PM
thats not a bad idea at all.

along with that in replace of a cheat meal you could hve a meal with an influx of calories. it is a good thing to have a meal like this to always keep your body guessing :)

BJW
05-03-2007, 10:59 AM
5/2/07 - Wednesday

Workout: Legs, Cardio

http://fitness.brianwahlband.com/images/workouts/05.02.07.png

I'm just going to state, for the record: I HATE leg day. I promised myself I'd never do a squat again in my life after my last college football game. I've almost honored that - about a year ago I decided to do them. Let's just say I renewed my vow. I'd much rather do cardio and call it a leg day than a real leg day, but I know that's cheating, so I'm not going to.

Now this was probably the most pathetic leg day of all time, haha. The stupid leg extension machine I used wasn't the one I like - so 200 was maxed out on it, and it still didn't give me a good workout. I had to put all the weight I could on the calf raise machine and do sets of 20. I'm not saying I'm strong (quite the contrary) - just some of this stuff had to have been built for girls. That's what I get for shying away from the one true leg lift: squats. Oh well - I made a promise to myself, and I plan on keeping it, no matter how much of a pansy that makes me. I just hate them with a passion.

I hadn't planned on doing cardio after this, but I honestly felt like my legs hadn't had much of a workout - so I hopped on the elliptical for 20 mins. I started out pretty light, thinking I'd just do low intensity for a while, but I ended up pushing it pretty hard. Not a bad little cardio time.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/05.02.07.png

Another great day.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0
4/28/07: 192.6 (cheat meal)
4/29/07: 196.6
4/30/07: 193.6
5/01/07: 192.0
5/02/07: 191.8

This is turning into one of my best weeks ever with fitness. I'm hitting all my workouts, and my diet is spot-on. Now to finish strong.

On another note: I went back through my records of last year, and it seems my lowest weight point since junior high was August 4, 2006 at 189.2. Shortly after that was my birthday, and then I had a trip in Sept, and by the time the holiday season was over I was closing in on 200 again. Well, as soon as I break 189, I'm calling it a personal record.

sendyourhate
05-03-2007, 11:55 AM
I'm curious - how's your appetite?

I mean, without the between-meal snacks - do you find yourself totally ravenous come feeding time?

BJW
05-03-2007, 12:00 PM
I'm curious - how's your appetite?

I mean, without the between-meal snacks - do you find yourself totally ravenous come feeding time?


Hmmm - well I never go without my in-between meals. With the website I use to track my diet, it only allows me to put foods in "breakfast", "lunch", "dinner", or "snack", so actually - each meal up there almost always represents two meals.

Breakfast = my morning and mid-morning meals
Lunch = Noon and mid-afternoon meals
Dinner = Evening and before bed meals

All the protein shakes are the mid-meals. In the afternoon, I eat a carton of yogurt with the protein shake.

Now, if I do go without the in-between meals, then yea - I get really hungry. I can pretty much always tell what time it is by how hungry I am. I get hungry just about every 3 hours on cue, which is fine, because then its always time to eat.

Quickxi
05-03-2007, 09:06 PM
LOL! I used to hate legs days also. I mean I used to LOATHE them. After working them out for about two months, I actually look forward to them...

JaeGee
05-03-2007, 09:26 PM
It was still a nice workout Brian, what you may want to do, and something I do is when I max out a machine I just go for hypertrophy and do a drop set or something to benefit from it atleast.

And I am in the same boat, I think everyone hates leg day but after you get used to it, you get a twisted mind set and really enjoy beating the crap out of your legs. It's pretty sick.

Quickxi
05-03-2007, 09:38 PM
And I am in the same boat, I think everyone hates leg day but after you get used to it, you get a twisted mind set and really enjoy beating the crap out of your legs. It's pretty sick.

lol! exactly!

BJW
05-04-2007, 11:22 AM
LOL! I used to hate legs days also. I mean I used to LOATHE them. After working them out for about two months, I actually look forward to them...


It was still a nice workout Brian, what you may want to do, and something I do is when I max out a machine I just go for hypertrophy and do a drop set or something to benefit from it atleast.

And I am in the same boat, I think everyone hates leg day but after you get used to it, you get a twisted mind set and really enjoy beating the crap out of your legs. It's pretty sick.

We'll see. In the past few years - since I graduated from college, actually - I've been really bad about skipping leg days.

I think I picked up improper squat form back in high school when I first started. I've always tried to use better form when I squat since then, but squats always kill my lower back. The last time I did them - about a year ago - I ended up barely able to walk for about a week. I didn't put much on the bar, either. I was just doing my set, and all the sudden really sharp burning pain. Haven't touched them since. We do have a hack-squat machine that works the legs better than leg press. Maybe I'll start using it.

I understand the need to build the legs. Not only will stronger legs mean more endurance and better cardio, etc - but the legs house the largest muscles in the body. Working legs hard puts more muscle on your body faster than anything esle, which means higher metabolism, which means more fat burned overall.

I know I need to work them hard - I just gotta get myself in there and do it. I mean, seriously, it's only about 1 hour a week - what am I complaining about here. . .

BJW
05-04-2007, 11:30 AM
5/3/07 - Thursday

Workout: Cardio - 20 mins HIIT, treadmill

http://fitness.brianwahlband.com/images/workouts/05.03.07.png

I pushed this a bit harder from earlier this week - the speeds start out a bit faster. I was on the same treadmill again - one of the "faster" models in the gym. I'm going to try and use this brand every time I do this cardio workout to keep things even.

This was still really tough, but my body felt better throughout the workout than it did on Tuesday.

Nutrition

http://fitness.brianwahlband.com/images/nutrition/05.03.07.png

Dang - tons of milk today - about 3.5 cups. I guess that's not a whole lot. It just seemed like I was drinking milk all day long - not that that's a bad thing.

Weight

3/19/07: 198.0
3/20/07: 196.0
3/21/07: 194.4
3/22/07: 194.2
3/23/07: 194.8
3/24/07: 195.2 (cheat meal)
3/25/07: 198.2
3/26/07: 197.4
3/27/07: 195.4
3/28/07: 194.4
3/29/07: 194.2
3/30/07: 194.8 (cheat meal)
3/31/07: 196.8
4/01/07: 195.6
4/02/07: 197.0
4/03/07: 195.6
4/04/07: 194.4 (fasted - no caloric intake)
4/05/07: 192.4
4/06/07: 192.2 (cheat meal)
4/07/07: 195 (est.) (cheat day)
4/08/07: 197 (est.) (cheat day)
4/09/07: 199.4
4/10/07: 196.4
4/11/07: 195.6
4/12/07: 195.0
4/13/07: 194.0
4/14/07: 194.4
4/15/07: 194.4 (cheat meal)
4/16/07: 197.4
4/17/07: 196.4
4/18/07: 193.4
4/19/07: 193.4
4/20/07: 193.8
4/21/07: 192.0
4/22/07: 192.6 (cheat meal)
4/23/07: 192.4
4/24/07: 194.8
4/25/07: 193.0
4/26/07: 193.0
4/27/07: 192.0
4/28/07: 192.6 (cheat meal)
4/29/07: 196.6
4/30/07: 193.6
5/01/07: 192.0
5/02/07: 191.8
5/03/07: 191.8

This is turning into the week o' cardio. Funny I'm doing this when I start a Max-OT routine. I've got shoulders and abs tomorrow - and I'm thinking I'll hop on an elliptical or something for 20 or 30 minutes when I'm done. Assuming I do a long-distance run this weekend (which I'm actually really looking forward do), that will be 5 cardio workouts and 4 weight lifting workouts this week.

sendyourhate
05-04-2007, 11:30 AM
Hmmm - well I never go without my in-between meals. With the website I use to track my diet, it only allows me to put foods in "breakfast", "lunch", "dinner", or "snack", so actually - each meal up there almost always represents two meals.

Ah-hah!

Well, that answers that.

BJW
05-04-2007, 11:33 AM
Ah-hah!

Well, that answers that.

Yep. I wish there was a site out there kind of like Fitday or Sparkpeople (that's what I currently use) that lets you break your foods into meals - and lets you add as many meals as you want each day.

I guess what I could do is add food items in called "Meal 1", "Meal 2", etc and give them 0 cals. That way I could just add them in and it would show when I ate what. . .

Or I could track all my foods in excel - like I do everything else.

I need to get really nerdy and make some kind of Access database of all this stuff.