4-18-12

8 week cutting phase 

Day 1 weigh in   186.8#             

Day 2  184.4#
Day 3 182.8#

Day4 182.6#

Day 5 181.8#

Day 6 182.4#

Today 181.0#
 

Day 8
Day 9  

Day 10 -- April 21st -- no weigh in or intake tracking

Day 11  -- April 22nd -- no weigh in or intake tracking

Day 12 -- April 23rd -- no intake tracking
Day 13 

Day 14

Day 15

Day 16
Day 17

Day 18

Day 19

Day 20
Day 21

Day 22
Day 23

Day 24
Day 25

Day 26

Day 27

Day 28
Day 29

Day 30
Day 31

Day 32

Day 33
Day 34

Day 35
Day 36

Day 37

Day 38
Day 39

Day 40
Day 41

Day 42

Day 43

Day 44 -- May 25th -- no intake tracking 

Day 45

Day 46

Day 47

Day 48

High 5 of calories from fat due to going out to eat supper. Cobb salad from Village Inn with salsa instead of dressing. No sugar added apple pie + ice cream for desert. Good stuff. Read something about having 1/2 an avocado per day to help with fat loss. Good excuse to stock up on avocado.

Today's intake

1853 calories
25 grams fiber
201 grams protein
% of calories from fat 40.26



Fruits/veggies : broccoli, carrots, avocado, banana

Didn't count calories from :
1 serving Re-con (post workout)
1 serving (1/4 cup) soy energy blend (pre workout)
1 serving (1/4 cup) cajun trail mix (afternoon snack)
1 pure protein bar (post workout)

4-17-12

8 week cutting phase 

Day 1 weigh in   186.8#             

Day 2  184.4#
Day 3 182.8#

Day4 182.6#

Day 5 181.8#

Today 182.4#

Day 7

Day 8
Day 9  

Day 10 -- April 21st -- no weigh in or intake tracking

Day 11  -- April 22nd -- no weigh in or intake tracking

Day 12 -- April 23rd -- no intake tracking
Day 13 

Day 14

Day 15

Day 16
Day 17

Day 18

Day 19

Day 20
Day 21

Day 22
Day 23

Day 24
Day 25

Day 26

Day 27

Day 28
Day 29

Day 30
Day 31

Day 32

Day 33
Day 34

Day 35
Day 36

Day 37

Day 38
Day 39

Day 40
Day 41

Day 42

Day 43

Day 44 -- May 25th -- no intake tracking 

Day 45

Day 46

Day 47

Day 48

Just a bit over on calories today after adding an extra 1/2 scoop casein to my night time shake to bump my protein total where it needs to be. I don't mind going a bit over on my calorie ceiling, there just has to be a healthy intent when I do so. Same applies to treats -- no junk food as I cut -- trail mix or spicy almonds for some good fats, sure. Also works for a bit of an energy boost.  An item that I have pretty much every day is Oikos Greek Yogurt. I like all the flavors, especially the peach and the strawberry.


Guaranteed that my students and I burned more calories today than normal in G-cycle. Smiling as I type this thinking about their determination.

Today's intake

1903 calories
41 grams fiber
181 grams protein
% of calories from fat 16.79
numbers across the board look great


Fruits/veggies : broccoli, carrots, orange, banana

Didn't count calories from :
1 serving Re-con (post workout)
1 serving (1/4 cup) soy energy blend (pre workout)
1 serving (1/4 cup) cajun trail mix (afternoon snack)
1 bottle fuze (treat on days I instruct)

4- 16-12

8 week cutting phase 

Day 1 weigh in   186.8#             

Day 2  184.4#
Day 3 182.8#

Day4 182.6#

Today 181.8#

Day 6
Day 7

Day 8
Day 9  

Day 10 -- April 21st -- no weigh in or intake tracking

Day 11  -- April 22nd -- no weigh in or intake tracking

Day 12 -- April 23rd -- no intake tracking
Day 13 

Day 14

Day 15

Day 16
Day 17

Day 18

Day 19

Day 20
Day 21

Day 22
Day 23

Day 24
Day 25

Day 26

Day 27

Day 28
Day 29

Day 30
Day 31

Day 32

Day 33
Day 34

Day 35
Day 36

Day 37

Day 38
Day 39

Day 40
Day 41

Day 42

Day 43

Day 44 -- May 25th -- no intake tracking 

Day 45

Day 46

Day 47

Day 48

With the exception of my multivitamin, I'm cycling off each of my supplements for 30 days as I run out of one. Not a bad idea to do that once yearly. Nothing I HAVE to do, I suppose, but my instincts regarding cycling supplements (including using different ones on week days and weekends) have plenty of merit based on my results. Currently cycled off fish oil (resume may 7th) , l-carnitine (resume april 27th) and pyruvate (resume april 27th)  caps. Next to run out will be CoQ10.  




Interesting one coming up will be Ecdy sterone 300 for 30 days in place of BCAAs. That won't be until the cutting cycle I start in early August. 

Today's intake

1842 calories
48 grams fiber
175 grams protein
% of calories from fat 16.12
sodium is high


Fruits/veggies : Oranges, grapes, baby carrots

Didn't count calories from :
1 serving Re-con (post workout)
1 serving (1/4 cup) soy energy blend (pre workout)
1 serving (1/4 cup) cajun trail mix (afternoon snack) 

4-15-12

8 week cutting phase 

Day 1 weigh in   186.8#             

Day 2  184.4#
Day 3 182.8#

Today 182.6#

Day 5

Day 6
Day 7

Day 8
Day 9  

Day 10 -- April 21st -- no weigh in or intake tracking

Day 11  -- April 22nd -- no weigh in or intake tracking

Day 12 -- April 23rd -- no intake tracking
Day 13 

Day 14

Day 15

Day 16
Day 17

Day 18

Day 19

Day 20
Day 21

Day 22
Day 23

Day 24
Day 25

Day 26

Day 27

Day 28
Day 29

Day 30
Day 31

Day 32

Day 33
Day 34

Day 35
Day 36

Day 37

Day 38
Day 39

Day 40
Day 41

Day 42

Day 43

Day 44 -- May 25th -- no intake tracking 

Day 45

Day 46

Day 47

Day 48

Didn't deviate from my plan at all yesterday, but day 2 of my long weekend shifts is always very difficult. 

1800 calorie limit. Going a tiny bit over today by adding an extra orange.  Not counting calories from the following items on weekends (these items added to  my morning soy protein shake) :
1 scoop Chia seed (81 calories)
1 tbsp Maca Powder (30 calories)
1 tbsp Flaxseed (37 calories )
1 tbsp Bee Pollen (30)
1 tbsp Wheat Germ (25)

Not counting those items, my intake for the day :

1841 calories
52 grams fiber
179 grams protein
Calories from fat 18.44%
Sodium is high 




Fruits/veggies :
3 Oranges
green onion 
grape tomatoes
celery

4-14-12

8 week cutting phase

Day 1 weigh in   186.8#            
Day 2  184.4#
Today 182.8#



Day 4
Day 5
Day 6
Day 7
Day 8
Day 9 
Day 10 -- April 21st -- no weigh in or intake tracking
Day 11  -- April 22nd -- no weigh in or intake tracking
Day 12 -- April 23rd -- no intake tracking
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Day 31
Day 32
Day 33
Day 34
Day 35
Day 36
Day 37
Day 38
Day 39
Day 40
Day 41
Day 42
Day 43
Day 44 -- May 25th -- no intake tracking
Day 45
Day 46
Day 47
Day 48

Changed plans for supper last night. Had salmon from the Long John Silver's Freshside Grille menu, which lowered my planned caloric intake. Cheated, however, once I got home by ridding our house of some cursed jelly beans. Just trying to keep the rest of my family safe from jelly beans.

Went running again last night. Weather + excuses ended up having me run a total of only twice the last 2 weeks instead of 4 times per week. New running shoes are helping. Shin splints that bothered me in week 1 have vanished. Only running 1.25 miles on  a dirt track at this point. Need to get consistent first, then add distance. Running once a week won't benefit me at all. Just wanted to add something new to my exercise list. Half assing it like I have been is unacceptable.

1800 calorie limit. Not counting calories from the following items on weekends (these items added to  my morning soy protein shake) :
1 scoop Chia seed (81 calories)
1 tbsp Maca Powder (30 calories)
1 tbsp Flaxseed (37 calories )
1 tbsp Bee Pollen (30)
1 tbsp Wheat Germ (25)

Not counting those items, my intake for the day :

1753 calories
46 grams fiber
187 grams protein
Calories from fat 16.58%
Sodium is high 


Fruits/veggies :
2 Oranges
green pepper strips
green onion
grape tomatoes
celery

4-13-12

Just tracking intake 

Weigh In 4:15 AM -- 184.4# (186.8# yesterday morning)

Target = 1800 maximum (not including pre workout, post workout and Fuze)

Today
2204 calories (1764 not counting pre workout/post workout/fuze)
44 grams fiber
186 grams protein

Fruits/veggies :
2 oranges
1/2 serving grapes
green pepper strips
green onions
celery
grape tomatoes 

4-12-12

May 2011 : 270 # (at least)

November 2011 : 205 # 

 February 2012:  180# 

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.  

Thank you to Becca and Gilda for sweating it out in G-cycle with me this morning.

Today marks the start of my 8 week cutting phase. I will track calories for all but 4 days in that period (April 21-22 for Group Ride training, April 23 for my birthday and May 25th for my son's birthday).

I had been keeping my intake in the 2500-3000 calorie range (not worrying when I occasionally went over 3000, especially on my bigger workout days).  Lowering my calorie maximum to 1800. I picked that number because my body would burn roughly that many calories if I stayed in bed all day. I will strictly track calories, allowing for 3 exceptions to my 1,800 rule :

1. On days I instruct, I get a bottle of Fuze banana colada (190 calories)

2. I won't count the calories from my post workout supplement : Muscle Pharm Recon   (110 calories)
or   Ignition (184 calories)

3. When I want a treat, I won't count calories from 1 serving of trail mix, spicy almonds, etc. ( 140 calories for asian nut crunch snack mix this afternoon)

Beyond those 3 items, I strictly count all my other food/drink intake.

Today's intake (including Recon, the snack mix and Fuze) :
2270 calories
37 grams fiber
193 grams protein

% of calories --
54.87 from carbs
34.95 from protein
10.19 from fat

My weight fluctuated from 181 to 187# in my 6 week creatine cycle. I weighed in at 186.8# this morning. I weigh myself every day when I wake up. Not worried about my weight, I'm just working on lowering my body fat % . Anything in the 180-185 or so range is excellent for my frame.

8 weeks of accountability. No excuses. I know that when I am focused on a physical goal, it has no choice but to submit to my will. That is only possible as long as God continues to grant me good health, of course. My drive has no limits. As is the case with my G-cycle students, there isn't an ounce of quit in me.

Positive Focus + Intensity + Accountability + Prayer = Big Results.  Guaranteed.