10/16/09

I read your physique is 10% genetics, 10% training and 80% nutrition.

Aside from the supplements I am on, what MuscleMag says is right for trying to loose fat and build muscle, here is my diet:

8 am 1 cup Quaker Oats oatmeal, 2 eggs, 2 egg whites

10 am Juicer juice - beets, apples, carrots, celery

Noon sliced turkey breast, Miracle Whip, spinach on whole wheat

3 pm Smoothie - 1% milk, fat free yogurt, raspberries, blueberries, strawberries, banana, peanut butter, 1/2 cup oatmeal, 2 tbsp wheat germ, 2 tbsp ground flaxseeds

6 pm 6 oz meat or fish, 1/2 cup brown rice, a sweet potato or 2 cups broccoli or 1 cup green beans

That is it.

How much less can I eat? Dirt and water? :-)

I could cut out the smoothie to save some calories.

I am at a loss why I am not loosing body fat.

236.2 lbs, 29.8% BF, 47" waist, 14.5" arms

10/14/09

Funny (not in a funny way), I am spending more money on supplements than food...

I eat breakfast, lunch and dinner and two snacks and that is it, but I take supplements 7 times a day. 

I might as well save some money and just go on "the juice" ... just kidding :-)

I will give this some time and see if it works, all the supplements are designed to help me loose fat while gaining muscle. My scale w/ body fat meter will tell me pretty quickly if they are working or if I am just wasting my time and money.

240.6 lbs, 30.3% BF, 47" waist, 14.5" arms

10/13/09

Supplements

Here is what I will use to help build muscle and lose fat at the same time, in addition to my diet:

Lipolyze fat burner

Whey Protein Isolate

Creatine

Glutamine

Green Tea Extract (In the Lipolyze)

Arginine

L-Carnitine (In the Lipolyze)

HMB

Forskolin

This is the stack that is recommended by MuscleMag's November 2009 issue's Build Muscle - Lose Fat Superfeature. As the budget allows I am going on this stack. Right now I am on Lipolyze, Whey Isolate, Creatine and Glutamine. I am getting on Arginine on Thursday and HMB and Forskolin next week.

237.6 lbs, 29.8% BF, 47" waist, 14.5" arms

10/12/09

Yesterday Tracy and I went through our old clothes to clean out the closets and give to Goodwill. I found a suit from the late 1990's that is a size 44 regular with probably a 34" waist. I did not bother with the pants but I tried the Jacket on over a tee shirt. It looked like a childs jacket on me. It was so tight and would not even close. I was about 190 lbs when I had this tailored for me, I now were a size 48 jacket and 38" pants at 240 lbs.

But is it all fat I have gained since 1994 when I moved back from Hawaii in the best shape of my life? Probably about 190 lbs and about 10% BF.

I seem to be eating a very sensible diet, but could I reduce the calories more? Yes and no. 

It is hard but until I get on P90X I might have to just keep bulking up on muscle and not worry so much about the fat, then the P90X is so intense on the cardio and the muscle confusion that it will force me to burn fat. 

239.8 lbs, 30.1% BF, 47" waist, 14.5" arms

10/11/09

The end of Week 9

Time goes by slow, but when you look back it went by fast. 

On June 16 th I started the Abs Diet and I was 236 lbs and over 7 weeks I lost 12 lbs and got down to 224 lbs. On August 11 th I started to lift weights and take creatine and whey protein isolate, I was 224.0 lbs and 29.0% BF. Today I am 237.2 lbs and 29.8% BF. I have put on 13.2 lbs of muscle and only .8% BF!

10 weeks until P90X

237.2 lbs, 29.8% BF, 47" waist, 14.5" arms 

10/09/10

Just as important as diet is exercise.

It is important to hit all the major muscle groups 3 times a week because as muscle heals and grows for 48 hours after each workout, the metabolism speeds up and calories and fat are burned. This burn is the single biggest consumer of calories and fat cells, even more than steady aerobic exercise!

Here is the Monday, Wednesday and Friday exercise plan I am using:

Exercise     Sets     Reps     Weight

Lateral Raises     3 x 12, 8, 6 x 12 lbs

Push ups     3 x 12, 6, 4 x body weight

Bent over dumbell rows     3 x 12 x 15 lbs and/or 25 lbs

Dumbell squats     3 x 12 x 25 lbs

Dumbell curls     3 x 6 - 12  x 25 lbs

Calve raises     1 x 15 per side x body weight

Dumbell shrugs    3 x 12 x 25 lbs

One arm overhead triceps extensions     3 x 12, 8, 6 x 12 lbs and/or 15 lbs

I do circuit training, 1 set of each exercise with little rest between, and repeat 3 times.

To get warmed up and to get my heart rate up I will "shadow box" with 8 lbs dumbells for a couple minutes before I start.

It is simple yet challenging and works all my major muscle groups, and best of all it only takes 30 - 45 minutes right here in my living room so I can get it done 3 x per week!

237.4 lbs, 29.8% BF, 47" waist, 14.5" arms

10/08/09

I am doing full body weight training on Mondays, Wednesdays and Fridays and doing abs on Tuesdays and Thursdays. Off to rest on Saturdays and Sundays.

I am hitting each of the major muscles groups with one exercise of 3 sets of 6 - 12 reps with dumbells (8,12,15,25 lbs) and doing very strict movements to better exercise the muscle, not just push up heavier weights. In place of bench press I do push ups and I don't have a chin up bar and I need one for P90X.

My diet is clean, there is no junk food or soda calories. 

Here is a sample:

5 am - 7 am

8 oz white grape juice

12 oz 1% milk

50 grams whey protein isolate

1 tbsp peanut butter

1 cell tech creatine

Workout 5:30 am - 6:30 am

7-9 am

1 cup oatmeal

2 eggs, 2 egg whites

10 am

25 grams whey protein isolate

1 tbsp peanut butter

1 capsule lipolyze

16 oz - 24 oz juice of beet, carrot, apple and celery

12 noon

turkey, spinach, mayo on whole wheat(sometimes tomato)

3 pm

25 grams whey protein isolate

1 tbsp peanut butter

1 capsule lipolyze

24 oz smoothie - 1% milk, fat free yogurt, strawberries, blueberries, raspberries, 1/2 cup oatmeal, 2 tbsp wheat germ, 2 tbsp ground flaxseeds, ice

6 pm

 5 oz tuna

1/2 cup brown rice

8 oz broccoli

8 pm

25 grams whey protein isolate

1 tbsp peanut butter*

1 capsule lipolyze

* Peanut butter is the perfect carbohydrate to synthesis the protein isolate into the muscles.

Drink: water, 1% milk, green tea, diet coke, crystal light iced tea

Snack: peanut butter and honey on whole wheat, hand full of almonds and cheddar cheese, an apple, celery and peanut butter

I have put on 16 lbs and only 1% body fat following this diet and lifting regiment, my waist has shrunken by 3" but still has a LONG way to go.

I can't wait to start P90X  on January 1, 2010 to burn this fat off, my goal is 10% BF.

Now I am happy with what I think is good muscle growth.

237.2 lbs, 29.8% BF, 43" waist*, 14.5" arms  

* This is around my belly, I wear size 38 jeans, I want to wear size 34 jeans

10/5/09

I have decided to ask for P90X for Christmas and start it on January 1 st. At 240 lbs and 30% BF I feel awful. I can not tell if I am gaining muscle or just fat. It is a little over 8 weeks since I started and, honestly, besides my arms being bigger I see no change. But how could I covered in this layer of blubber?

Today I am ordering Lipolyze which is a stimulant free fat fighter. It works with your body to free fat cells into the blood to be burned. I am hoping that being on Lipolyze as well as doing P90X will help me lower the BF percentage.

My diet is good and I should be losing body fat and gaining muscle. I have put on 16 lbs and only gained 1% BF so I am not packing on fat. The Cell Tech and Whey Protein Isolate are helping build muscle, but I need to burn the fat off to see the muscle.

239.6 lbs, 30.1 % BF, 47" waist, 14.5" arms  

10/2/09

I slept in until 6:45 am and then took care of Laura and Summer. I worked out around 7:30. This might be more the way things will go, I need the sleep... I am exhausted taking care of a 3 month old! She slept from 8:30 pm until 6:45 am which is amazing. I feed her at 7 am and then she fell back asleep until 8:30 am when I worked out at 7:30.

Working hard to stay on the diet schedule, eating as close to my set times as Laura will allow.

I looked into a fat burning supplement called Lipolyze, which is stimulant free, it is only available mail order for $35.00 for 90 caplets, @ 3 per day. With being on Cell Tech and Whey Protein Isolate plus buying some food supplies and dumbells I don't think I can afford to go on Lipolyze, but I might. I am going to try my best to hold off the urge to work on reducing body fat until March when I do P90X. I plan to build bulk muscle until then, it is just hard to be at 30% BF.

Today marks the end of week 8's workouts.

237.2 lbs, 29.9% BF, 47" waist, 14.5" arms