ScatterZoom's "Before I'm 45" Journal

[scatterzoom]

Monday, April 16th
Weight 166.6 lbs. new low!

Decided to try to do the whole all pro routine (medium day -10%) during my lunch break. Started at 11:45 fasted

workout
Elliptical warmup 5 min

squat
8x50
8x100
8x180
8x180

Bench
8x45
8x60
8x120
8x120

Rows
8x30 db
8x50
8x100
8x100

oHP
8x30 db
8x30 db
8x50
8x50

SLDL
8x30 db
8x60
8x120
8x120

Curls
8x55
8x55

Calf raises
8x200
8x200

All in all it took about 50 min. I'm wondering if I can fit it in during the 12 rep week. We shall see

meals

Macros
2001 cal 197p 64f 141c

Do u really want to know what I ate?
Check out http://www.myfitnespal/scatterzoom

[scatterzoom]

Tuesday, April 17th

I'm falling behind on keeping up my journal. Been busy at work.

Cardio today

LISS on treadmill. 30 min @ mph 0 incline

Meals

Did not keep a good log of all meals
http://myfitnesspal.com/scatterzoom

[scatterzoom]

Wednesday, April 18th

Weight 166.8 lbs

Workout

Did all pros light day week 1. *I haven't officially started yet. Lol

Squat
8x50
8x100
8x160
8x160

Bench
8x45
8x60
8x110
8x110

Row
8x30
8x60
8x110
8x110

Press
8x15
8x30
8x60
8x60

SLDL
8x110
8x110

curl
8x55
8x55


Meals

Ugh. Bad meal day today.

[scatterzoom]

Thursday, April 19th

I look back on my journal entries and I have to say, I have been terrible at hitting my calorie goals. Seems like I go over a lot. No wonder my weight loss has really slowed down. I need to be more consistent. I have about 8 lbs to go for my goal.

Workout

LISS - 20 min on treadmill @ 5mph.
did some ab work and foam roller

Meals

Macros
1,929 cals 190P 85F 88C

Lunch - whey, bbq beef sandwhich, hummus, sweet peppers
Afternoon - whey, chicken breasts, brussel sprouts
Dinner - salmon, asparagus

[scatterzoom]

Friday, April 20th

Workout

Decided to try 12 reps of the light day of All Pro's workout. still haven't officially started. I want to start when I do my bulk in a couple of weeks.

Squat
12x50
12x100
12x160
12x160

Bench
12x45
12x55
12x110
12x110

Row
12x20
12x45
12x95
12x95

Press
12x10
12x25
12x55
12x55

SLDL
12x110
12x110

Curl
12x50
12x50

Calf (Smith)
12x180
12x180

Meals

Macros
2,530 cals 116P 102F 231C

I don't know about my macros today. We had free subways at work, but not sure exactly what kind they were. They also were only around 4". I had 4 different ones. I think a couple of turkey, a bmt and a salami.

lunch - 2 4" subways , cheetos, whey, brownie
aft - 4" subway
dinner - 4" subway, 3 beers, sunflower seeds, gold fish. (I really got snacky later in the evening)

[scatterzoom]

Saturday, April 21st

Workout

jump rope and pushups 30 min
120 jumps / 6 pushups in 90 secs. repeat 20x

Meals

Macros - tbd

Lunch - whey, eggs, ham, avocado, chocolate milk
Afts - whey, diet coke
Dinner - Tacos, beer, vanilla floats, chips, guacamole

[scatterzoom]

Monday, April 30th

171.6 lbs after working out.

Was on vacation in Cancun this past week. I gained like 8lbs. Obviously water retention, because I didn't eat bad at all. But I wasn't holding back either. Had an awesome time. Now back to serious business.

Started my all pro workout. Still on a cut too.

Squat
8x45
8x90
8x180
8x180

Bench
8x45
8x60
8x120
8x120

Row
8x25
8x55
8x110
8x110

Press
8x60
8x60

SLDL
8x120
8x120

Curls
8x55
8x55

Calf raises
8x205
8x205

Macros
Did not track my macros today

[rendylee]

Sounds like you had a great vacation!! Don't worry about the extra water weight, lol..now that your back on track it will be gone in no time

[scatterzoom]

Hey rendylee, yeah I'm not worried about the extra weight. I know it will be gone soon. I'm also tightening up my cut and am going to trying to make a 800-1000 cal / day deficit for 5 weeks.

[scatterzoom]

Have been getting lazy with keeping up my journal...
survived another holiday weekend (if you consider Cinco de mayo a holiday weekend) Just another good excuse to drink a lot.
Weighed in this AM at 168.1 Monday, May 7th
Feeling really motivated. I'm on week 2 of my All Pro's routine

Increased all reps to 9
I am able to do my routine at lunch and am in and out of my work's fitness center in less than 45 min. Today was my heavy day

Squat
9x45
9x90
9x180
9x180

Bench
9x45
9x60
9x120
9x120

Row
9x15
9x55
9x110
9x110

Press
9x65
9x65

SLDL
9x120
9x120

Curl
9x55
9x55

Calf Raises
9x205
9x205

I ended up going out to lunch with a co-worker to a fabulous burger joint. Had an 8oz avocado/cheese burger with fries.
I tried calculating my macros and came up with

1,720 cal 86P/92F/139C my marcos were off, definitely more carbs than I wanted and not enough protein, but I'll make up the protein tomorrow. I want to stay at my deficit.

I do IF and that was my only meal. It is now close to 8PM and I'm still feeling satisfied from lunch.

If you want to see my food dairy, go to:
http://www.myfitnesspal.com/food/diary/scatterzoom


Does anyone ready my log?

[scatterzoom]

Tuesday, May 8th

weight 168.2 lbs

Cardio day - did 30 minutes on the elliptical at work. Started at 11:30 fasted.
Also did about 10 min of ab work.

Check out my food diary:
http://www.myfitnesspal.com/food/diary/scatterzoom

Today's macros:
1,693 cals 141P/100F/94C

[ArchAngel'73]

Does anyone ready my log?

Probably.
I have journalled on here for a few years, the key to getting the most of this and having visitors/posters is to be a more active forum member and visit others' journals.
Like it or not, much of the journal visiting is done ala "if you visit mine I'll visit your's."
and all this depends on how much free time you have to invest in this place.

Good workouts, and excellent attention to your diet, you're on a roll!

[scatterzoom]

Probably.
I have journalled on here for a few years, the key to getting the most of this and having visitors/posters is to be a more active forum member and visit others' journals.
Like it or not, much of the journal visiting is done ala "if you visit mine I'll visit your's."
and all this depends on how much free time you have to invest in this place.

Good workouts, and excellent attention to your diet, you're on a roll!

Thanks ArchAngel! I appreciate the feedback and comment (and reps, boosted me up a few ) I know you are right about visiting other journals. Now just finding the free time. I can literally spend hours reading through a couple of forums.

[ArchAngel'73]

Thanks ArchAngel! I appreciate the feedback and comment (and reps, boosted me up a few ) I know you are right about visiting other journals. Now just finding the free time. I can literally spend hours reading through a couple of forums.

You're welcome.
bb.com is the biggest bb'ing site, and probably from the sheer volume of information both on the forum and the supersite, the best. So I only come here now.
You might need to sift through a bunch of garbage on here but when you get a handle on the place you'll know who provides valid answers and knows their stuff.
By the look of your avatar pic it looks like you know you're stuff and some folks might want to pick your brain.
I'll check in on ya later bro.

[scatterzoom]

I hit my lowest weight last Wednesday at 164.4 lbs. I'm getting to high school weight territory. Lol
But this weekend was Mothers Day and had to celebrate with a lot of good food so today I was up a few lbs.

I'm on week 3 of my All Pro's routine

Increased all reps to 10. Feeling a lot of energy. Probably from the unintentional refeed this weekend.
I took videos of all my lifts. I will post them and hope to get some feedback on my form.

Squat
10x45
10x90
10x180
10x180



Bench
10x45
91060
10x120
10x120

Row
10x15
10x55
10x110
10x110



Press
10x65
10x65

SLDL
10x120
10x120



Curl
10x55
10x55

Calf Raises
10x205
10x205

Macros
1678 cal 178P 64F 103C

If you want to see my food dairy, go to:
http://www.myfitnesspal.com/food/diary/scatterzoom

[MatTheCur]

Looking good on those squats, scatter. Nice and tight...

IN!

[scatterzoom]

Looking good on those squats, scatter. Nice and tight...

IN!

Hey MatTheCur. Thanks for the feedback man, I appreciate that.

[rendylee]

Good depth on the squats!!

[scatterzoom]

Good depth on the squats!!

Thanks rendy!

Today, Thursday May, 17th
Weight 168.3 lbs

Cardio day. Nothing like HIIT on the treadmill to stimulate the bowels. Lol.

Warmed up for 5 min @ 6 mph
Then 10 mph for 30 sec and 5 mph for 30 sec
Did that 5 times
Then 9 mph for 30 and 5 mph for 30. 5x
Cool down at 4 mph for 5 min

Big difference between 10 mph and 9 mph. Felt good though. Nothing was hurting. I had to lay off running due to some back aches. But those seem to be gone.

[BikerLifter]

Read through your journal, excellent work on dieting down! I follow a modified IF protocol myself eating between 10am-5pm only. Do you feel you are too small at your current weight? I am down to just under 190 now and am starting to feel tiny. I know its mostly in my mind but how do you deal with this?

[scatterzoom]

Read through your journal, excellent work on dieting down! I follow a modified IF protocol myself eating between 10am-5pm only. Do you feel you are too small at your current weight? I am down to just under 190 now and am starting to feel tiny. I know its mostly in my mind but how do you deal with this?

Hey, thanks for the comments. Ha, yeah I hear ya, some days I do feel small. But I'd rather be small and lean than small and fat. But the leaner I get the more I can see my muscles so it seems like I'm bigger. But my main motivation is getting rid of my gut then I'm going to start a slow clean bulk.

[Lou1se]

Subbed. Happy birthday ScatterZ from last March

I read quickly through and am concerned about your back, how is your form when you do deadlifts? I find if I use too heavy a weight my form goes downhill and I am likely to hurt my back. I'm sure you could look up a Deadlift vid on this site to check yourself.

Profile pic looks great BTW

[scatterzoom]

Subbed. Happy birthday ScatterZ from last March

I read quickly through and am concerned about your back, how is your form when you do deadlifts? I find if I use too heavy a weight my form goes downhill and I am likely to hurt my back. I'm sure you could look up a Deadlift vid on this site to check yourself.

Profile pic looks great BTW

Lou1se, thanks so much for the comments and the birthday wishes. . You know, since I started all pro's routine (which includes SLDL) my back feels great. I think before it was a combination of serious DOMS and strained back muscles. I believe my form was good, I just think I was attempting too heavy too soon. I plan to do 3-4 cycles of all pro and then will see where I'm at and what's next.

[Lou1se]

Ah good, so the back is getting stronger Always ease into a weight increase if you have back probs or if you have any old injuries...dam did I just say old? ...past then lol It's worked for me..

Do watch your fast food intake, maybe try to lessen the frequency, if that's possible lol

Up the water. i think the usual recommendation is a minimum of 2 L/day. Does not include beer or any other beverages

I'd like to see you eating healthy most of the time, you can select a day in the week to be your special Treat Day, ie- Wednesday Pizza...no leftovers next day lol You heard me

Drinks can really add to your caloric intake, sneaking up on you unawares

Don't put me on ignore lol

[Skullster]

Hey scatterzoom I just sorta found this journal area. Good job on those squats! I will subscribe and even thinking about starting my own journal. Not sure if I should as I track every thing over on my bodyspace. We'll see I guess lol.

[scatterzoom]

Ah good, so the back is getting stronger Always ease into a weight increase if you have back probs or if you have any old injuries...dam did I just say old? ...past then lol It's worked for me..

Do watch your fast food intake, maybe try to lessen the frequency, if that's possible lol

Up the water. i think the usual recommendation is a minimum of 2 L/day. Does not include beer or any other beverages

I'd like to see you eating healthy most of the time, you can select a day in the week to be your special Treat Day, ie- Wednesday Pizza...no leftovers next day lol You heard me

Drinks can really add to your caloric intake, sneaking up on you unawares

Don't put me on ignore lol

Haha, thanks "mom"

[scatterzoom]

Hey scatterzoom I just sorta found this journal area. Good job on those squats! I will subscribe and even thinking about starting my own journal. Not sure if I should as I track every thing over on my bodyspace. We'll see I guess lol.

Hey skullster, thanks for sub'ing

go for it... a journal that is. I'll jump in.

[scatterzoom]

Monday, May 21st

weight 170.4 lbs

This past week has not been good diet wise. I've eaten out quite a few times, drank more alcohol than usual and generally have not followed my meal plan. Oh well... I'm not beating myself up over it. It is just a fact and now it's time to get back on track. Tomorrow I weigh in for one of the Fat Loss thread competitions. I'm hoping I'll be under 169 lbs.

Some personal news... I will be transferring from my job in CA to a new job (with the same company) in MO. I'm excited about that, it will definitely be a change for me and my family as we've always lived in CA.

Today was Cycle 1 Week 4 (11 reps) - Heavy in the All Pro routine

Squats - 2x 11x180 plus warmups - i've been concentrating on my form, trying to sit back with my butt and go deep. I should take a new vid.
Bench - 2x 11x115 plus warmups - it should've been 2x120 but I put a 5lb plate on one side instead of 10lbs (oops) i thought it felt off balance. The last few reps had me slowing down, Well see what I can do next week. My chest has always been my weakest body part.
Row - 2x 11x110 plus warmups - These started getting difficult. I probably should have started even lighter.
Press - 2x 11x65 - Felt good.
SLDL - 2x 11x120 - Can really feel it in my hamstrings. Trying to keep my chest out and concentrate on using only my hamstrings.
Curl - 2x 11x55 - No problems here. Trying to keep from swaying.
Calf Raises - 2x 11x205 These were good.

Total time was about 45 min. I do my workout at work during my lunch hour. I have been doing IF according to leangains.com so I train fasted. I have my PWO meal at about 12:30.

See my food diary at
http://www.myfitnesspal.com/food/diary/scatterzoom

[Lou1se]

Monday, May 21st

This past week has not been good diet wise. I've eaten out quite a few times, drank more alcohol than usual and generally have not followed my meal plan. Oh well... I'm not beating myself up over it.

Ah, but I will
luv Mom

Some personal news... I will be transferring from my job in CA to a new job (with the same company) in MO. I'm excited about that, it will definitely be a change for me and my family as we've always lived in CA.

Congratulations on the new job. All the best

[scatterzoom]

Tuesday, May 22, 2012

Weight 167.8 lbs

So I dropped down below what I was hoping. Im happy about that. Today's food intake was spot on, except for later in the evening. Had some wine and cereal. What a combo. Lol. The cereal was the only snacky food I had. I dint eat that much. Actually think I'll be down under today's weight tomorrow.

My food log
Http://www.myfitnesspal.com/food/diary/scatterzoom

So today for a workout I did abs and an HIIT session

25x 20lb weighted crunches, scissors, bicycles, crunchy frogs etc

HIIT On treadmill.
5 min warm up @ 6 mph
5 min 30 sec @ 10 mph / 30 sec @ 6 mph
5 min 30 sec @ 9 mph / 30 sec @ 6 mph