I thought I should at least post something to let everyone know where I am now with my life.  I have had Many many changes in the last 6 months that have led me to some detours in my final goals but none the less I am back on track starting with the 2008 new year!  Ever since August, Me and my fiance have been quite busy moving and remodeling our new home as well as getting the old home ready for sale.  Its been a huge time sink and its hard to imagine that 5 months have flown by so quickly. 

 

My workouts and diet have been less then desireable for quite some time which put me at a total of 197 Lbs on the scale right now.  I figure a solid 90 day round of goals will put me right about where I feel the most comfortable at then I can get back to the original plan of bulking up and putting on some more solid muscle! 

 

Sorry for the lack of responses on the emails, but rest assured ai M still here and plugging away!  Merry Xmas and happy new year everyone!

 

 

Howdy Folks,

 

Its hard to believe 2 years has past since I started my journey to destination Lean.  Its been an interesting journey to say the very least and as I look back 2 years ago it almost seems like another life time.  On my birthday in July of 05 I proclaimed that I was going to weigh 180 Lbs by my 2007 birthday and damned if I wasn't close!  I feel like there is no mountain I can't climb or nothing that I cannot achieve anymore.  I have an entire new mind set and for that matter a total new window to the world.  My perspective on everything has changed from the negative doom and gloom mentality to nothing but positive, constructive and productive thoughts.  Life for me can be defined as "Goal Driven".  After realizing the power of goals and affirmations and forming an entire new set of new habits, I have come to realize my true potential in the absense of any self imposed boundaries.  In short, Life is what you make of it, and Im making it count!

 

 

My goal for July 18th of 07 was to be 186.5 Lbs and yes I know I did fall short of the goal and I am sitting at 186.9 Lbs.  I did have some concerning thoughts in reguards to missing my goal, but my Girl friend put things in perspective  for me rather quick and made me feel so much better about it.  I think deep down, I had it in my mind I would surpass the goal and be 185 or slightly less and that comes from my over-achiever mentality im sure! 

 

 

Some have asked me about Loose skin and my concerns reguarding that.  I do still have some loose skin and rightfully so after a 250+ Lb Fat loss in a 2 year period, but I am extremely happy with how my skin is tightening up.  My upper Thighs and belly area are my most noticeable spots and some under the Triceps area as well.  I still have 3 More big goals coming up for Aut 23, Sept 23, Oct 23 which will put me at 8% body fat range and 174 pounds.  I will cycle through a complete 12 week bulk phase after the Oct 23rd final Fat loss goal.  I hope to put on 10+ Lbs of lean muscle in this period and I will then re-evaluate my skin.  With time the skin has gradually tightened up and I can only imagine what adding 10 Lbs of lean tisue will do for things.  I plan on releasing a collage of pictures by Xmas of this year on my transformation to that point in time.  BFFM has given me the best case scenario for the worst imagineable situation possible.  Not only was I 250+ pounds over weight but I was only 5'6" tall at well over 60% Body fat which made my proportions quite extreme. 

 

I had another question adressed in reguards to how other people in my life associate with me now that I am not heavy.  Its been a HUGE change for me and I am still somewhat getting used to the attention I am receiving now.   Whether I go to the gym, or Walmart getting grocieries or walking down the street, I get a new set of attention that I never had before.  Its taken me quite a bit to get used to having people actually look at me with Positive thoughts and not the "Look at the fat guy" mentality.  I can go so far as to say that its even uncomfortable in a sense when into conversations with people and seeing that they are enjoying talking to you and enjoying your company and not trying to dodge the fat guy.  The body language around my life is so much different now and even though its a bit uncomfortable, I have to say I enjoy the pleasing looks and extra attention I get around the opposite sex.  Its hard to get used to being flirted with or smiled at or talked to with meaningful intent but its quite welcome.  For the first time in my life I truely feel wanted and accepted but what saddens me by all of this is that its purely associated with how I look and has nothing to do with whats inside of me.   I am going off on a tangent here and I realize this but I hope this does answer the questions pertaining to the social acceptance.

 

 

Thanks so much for the support and I wish everyone the very best with there transformations!  Its certainly all worth the hard work and dedication and life style changes in the end.  Don't ever doubt your ability to see your goals through to the end.  Everyone of us has the potential to achieve great things and I am surely living proof of this.

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*254.1 Lbs of death put to rest and 4 Lbs to go until next goal!
Initial weight July 2005 was 425 LBs+ (440 Lb max scale would not weigh me)
Current weight 7/03  2007 is 186.9  Lbs at 15 % BF and 159.22 LBM
Goal for Aug 23, 2007 is 182 Lbs and 12% Body fat at 160 Lbs Lean
Goal for Sep 23, 2007 is 178 Lbs and 10% BOdy fat at 160 Lbs Lean
Goal for Oct 23, 2007 is 174 Lbs and 08% Body fat at 160 Lbs Lean
*Next Goal = adding 10-12 Lbs lean with BBR before another cut cycle
<a href="mailto:diamondia@hotmail.com
<a href="http://mysite.verizon.net/resp19p3/" target="_blank">Mikes PICTURES here</a>

Another huge barrier has finally been blasted through and thats got me at the 189.9 LB mark on weigh in today.  Its slowed down quite a bit on the fat loss, but we have to realize here that I am now below my Body fat set point so things are going to be quite a bit more challenging from here on out. 

 

I have tweaked my Meal ratios quite a bit to incorporate High and low Cal days to keep the body from any adaption.  On my resistance training days (Mon,Wed,Fri) I am consuming 2800 Calories which is right at my current TDEE of 2866 Calories.  On (Tue,Thur,Sat,Sun) I am in a Calorie deficit which is where the bulk of my fat loss comes into play.  I am taking in roughly 2200 Calories on my off days which puts me in a 600 Calorie deficit for each of these 4 days for a total of 2400 Calories of Fat loss each week through diet.  Any other Fat loss will come strickly through my cardio or other activities.  I antisipate things to get tougher as I approach single digit Body fat, and I intend to use cardio to keep up with my goal of 1 LB fat loss per week until my final fat loss goal of 174 Lbs is reached in this cut.

 

**Workout Day Diet (Mon,Wed,Fri) Created 05-17-2007
 
Calories-Protein-Carbs-Fat
 Daily goal 2800 350g 210g 62.2g
Actual daily total on this day 2811.16 349.76g 227.68g 57.5g
Macronutrient split goal   50% 30% 20%
Actual macronutrient split on this day:   49.8% 32.4% 17.8%
Actual grams per lb bodyweight (200 lbs) on this day:   1.75g 1.14g 0.29g
 
 
Meal 1 

# Food Calories Protein Carbs Fat
0.87 cup, Oatmeal (dry) 272.31 11.31 46.98 4.35
2 oz, Chicken Breast (no skin) 73 16 0 1
0.5 scoop(s), Optimum Nutrition 100% Whey 56.5 11.5 1.5 0.5
0.5 cup, Blueberries 44.5 0.5 9.5 0.5
0.5 Banana(s) (med) 52.5 0.5 13.5 0
Total 498.81 39.81 71.48 6.35
 
Meal 2 

# Food Calories Protein Carbs Fat
2 scoop(s), Optimum Nutrition 100% Whey 226 46 6 2
15 gram, Maltodextrin 60 0 15 0
15 gram, Dextrose 60 0 15 0
Total 346 46 36 2
 
Meal 3 

# Food Calories Protein Carbs Fat
0.75 cup, Oatmeal (dry) 234.75 9.75 40.5 3.75
2 cup, Spinach (cooked) 80 10 10 0
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
Total 452.5 49.5 51.25 5.5
 
Meal 4 

# Food Calories Protein Carbs Fat
3 oz, Yam (baked) 81 0 18 0
4 oz, Ground Beef, 96% Lean 135.6 24 0 4.4
0.5 oz, Pistachios 86 2 4 7.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
2 cup, Green Snap Beans (cooked) 40 2 10 0
Total 370.85 33.75 32.75 12.15
 
Meal 5 

# Food Calories Protein Carbs Fat
5 oz, Tuna (canned) 160 40 0 0
1 tbsp, Udo's Choice 132 0 0 14
0.5 tbsp, Mayonnaise, Light 24.5 0 0.5 2.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.2 cup, Onions (raw) 5 0.2 1.2 0
2 cup, Green Snap Beans (cooked) 40 2 10 0
Total 389.75 47.95 12.45 16.75
 
Meal 6 

# Food Calories Protein Carbs Fat
5 oz, Chicken Breast (no skin) 182.5 40 0 2.5
2 cup, Spinach (cooked) 80 10 10 0
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.5 oz, Pistachios 86 2 4 7.5
Total 376.75 57.75 14.75 10.25
 
Meal 7
 
# Food Calories Protein Carbs Fat
1 cup, Cottage Cheese, 1% 154 28 6 2
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
Total 263.5 52 6 3.5
 
Meal 8
 
# Food Calories Protein Carbs Fat
1 scoop(s), Optimum Nutrition 100% Whey 113 23 3 1

 

 

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

**NON-WORKOUT day diet
 
Calories Protein Carbs Fat
Daily goal 2200 286g 154g 48.9g
Actual daily total on this day 2189.6 282.2g 151.45g 51.9g
Macronutrient split goal   52% 28% 20%
Actual macronutrient split on this day:   51.6% 27.7% 20.7%
Actual grams per lb bodyweight (200 lbs) on this day:   1.41g 0.76g 0.26g
 
 
Meal 1 

# Food Calories Protein Carbs Fat
0.5 scoop(s), Optimum Nutrition 100% Whey 56.5 11.5 1.5 0.5
2 oz, Chicken Breast (no skin) 73 16 0 1
0.75 cup, Oatmeal (dry) 234.75 9.75 40.5 3.75
0.5 cup, Berries 22.5 0.5 5 0
Total 386.75 37.75 47 5.25
 
Meal 2 

# Food Calories Protein Carbs Fat
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
2 cup, Spinach (cooked) 80 10 10 0
0.5 cup, Oatmeal (dry) 156.5 6.5 27 2.5
Total 374.25 46.25 37.75 4.25
 
Meal 3 

# Food Calories Protein Carbs Fat
4 oz, Chicken Breast (no skin) 146 32 0 2
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.5 oz, Pistachios 86 2 4 7.5
2 cup, Green Snap Beans (cooked) 40 2 10 0
3 oz, Yam (baked) 81 0 18 0
Total 381.25 41.75 32.75 9.75
 
Meal 4 

# Food Calories Protein Carbs Fat
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
2 cup, Spinach (cooked) 80 10 10 0
0.5 oz, Pistachios 86 2 4 7.5
4 oz, Ground Beef, 96% Lean 135.6 24 0 4.4
Total 329.85 41.75 14.75 12.15
 
Meal 5 

# Food Calories Protein Carbs Fat
0.2 cup, Onions (raw) 5 0.2 1.2 0
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.5 tbsp, Mayonnaise, Light 24.5 0 0.5 2.5
1 tbsp, Udo's Choice 132 0 0 14
5 oz, Tuna (canned) 160 40 0 0
2 cup, Green Snap Beans (cooked) 40 2 10 0
Total 389.75 47.95 12.45 16.75
 
Meal 6 

# Food Calories Protein Carbs Fat
0.5 cup, Cottage Cheese, 1% 77 14 3 1
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
Total 214.75 43.75 3.75 2.75
 
Meal 7 

# Food Calories Protein Carbs Fat
1 scoop(s), Optimum Nutrition 100% Whey 113 23 3 1
Total 113 23 3 1
 

 

 
 

 Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*250.1 Lbs of death put to rest and 3.9 LBs to go until next goal!
Initial weight July 2005 was 425 LBs+ (440 Lb max scale would not weigh me)
Current weight 7/03  2007 is 189.9  Lbs at 16 % BF and 159.22 LBM
Goal for July 18, 2007 is 186 Lbs and 14% Body fat at 160 Lbs lean
Goal for Aug 23, 2007 is 182 Lbs and 12% Body fat at 160 Lbs Lean
Goal for Sep 23, 2007 is 178 Lbs and 10% BOdy fat at 160 Lbs Lean
Goal for Oct 23, 2007 is 174 Lbs and 08% Body fat at 160 Lbs Lean

 

 

Everything is right on track with a steady 1.5 Lbs a week fat loss for the last few months.  I have been keeping a keen eye on my lean mass and its hovering right at 159.2 Lbs.  I am trying to pop over the 160 Lb lean mark by final goal date on Oct 23rd which should put me right on 8% Body fat.  On july 23rd I have a Bod Pod test scheduled to verify my caliper readings which have me right at 17% BF right now.  I am doing 4-5 cardio sessions a week right now with varied intensity which include real time stair stepping and push-up routines.  I have been alternating some Higher calorie/carb days to keep the hormones in check.  My resistance training is consistently changing.  No 2 workouts have been the same for the last few months.  I have been doing 6x6's, 8x8's, 10x10's, 12x12's and many different drop sets, super sets and  unique combos that I have worked out just for myself. 

 

I can't help but think how great its going to be to officially do my first bulk after a few years of cutting.  To be able to see weight gains across the board will be very welcome.  I have pretty much hit the cap across the board on any weight increases so I just make sure to keep the rep/sets consistently changing as well as the exercises and muscle loading.  Thx for the support and best wishes!

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*247.8 Lbs of death put to rest and 6.2 LBs to go until next goal!
Initial weight July 2005 was 425+ lbs
Current weight 6/19 2007 is 192.2 Lbs
Goal for July 18, 2007 is 186 Lbs and 14% Body fat at 160 Lbs lean
Goal for Aug 23, 2007 is 182 Lbs and 12% Body fat at 160 Lbs Lean
Goal for Sep 23, 2007 is 178 Lbs and 10% BOdy fat at 160 Lbs Lean
Goal for Oct 23, 2007 is 174 Lbs and 08% Body fat at 160 Lbs Lean

I havn't posted for awhile so I just wanted to let everyone know that I am on track and right where I should be.  Here is right around where my diet is at current.  Workout days do vary with the P/D/P Drinks around the workout, and I do vary the carb totals to keep the body guessing.

 

--------------------------------
Daily goal 2200 cal 302.5g protein 121g carbs 56.2g Fats
Actual daily total on this day 2237.95 299.15g 134.05g 55.75g
Macronutrient split goal 55% 22% 23%
Actual macronutrient split on this day: 53.5% 24% 22.5%
Actual grams per lb bodyweight (200 lbs) on this day: 1.5g 0.67g 0.28g


Meal 1 - 1:45 PM
# Food Calories Protein Carbs Fat
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
0.5 scoop(s), Optimum Nutrition 100% Whey 56.5 11.5 1.5 0.5
0.65 cup, Oatmeal (dry) 203.45 8.45 35.1 3.25
Total 369.45 43.95 36.6 5.25

Meal 2 - 4:30 PM
# Food Calories Protein Carbs Fat
0.75 cup, Oatmeal (dry) 234.75 9.75 40.5 3.75
1.25 scoop(s), Optimum Nutrition 100% Whey 141.25 28.75 3.75 1.25
Total 376 38.5 44.25 5

Meal 3 - 7:15 PM
# Food Calories Protein Carbs Fat
5 oz, Chicken Breast (no skin) 182.5 40 0 2.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.5 cup, Green Snap Beans (cooked) 10 0.5 2.5 0
5 oz, Yam (baked) 135 0 30 0
Total 355.75 46.25 33.25 2.75

Meal 4 - 10:00 PM
# Food Calories Protein Carbs Fat
5 oz, Ground Beef, 96% Lean 169.5 30 0 5.5
0.5 oz, Pistachios 86 2 4 7.5
0.5 cup, Green Snap Beans (cooked) 10 0.5 2.5 0
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
Total 293.75 38.25 7.25 13.25

Meal 5 - 12:45 AM
# Food Calories Protein Carbs Fat
5 oz, Tuna (canned) 160 40 0 0
1 tbsp, Udo's Choice 132 0 0 14
0.5 tbsp, Mayonnaise, Light 24.5 0 0.5 2.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.2 cup, Onions (raw) 5 0.2 1.2 0
Total 349.75 45.95 2.45 16.75

Meal 6 - 3:30 AM
# Food Calories Protein Carbs Fat
5 oz, Chicken Breast (no skin) 182.5 40 0 2.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.5 oz, Pistachios 86 2 4 7.5
0.5 cup, Green Snap Beans (cooked) 10 0.5 2.5 0
Total 306.75 48.25 7.25 10.25

Meal 7 - 5:45 AM
# Food Calories Protein Carbs Fat
0.5 cup, Cottage Cheese, 1% 77 14 3 1
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
Total 186.5 38 3 2.5

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*244.5 Lbs of death put to rest and 9.5 LBs to go!
Initial weight July 2005 was 425+ lbs
Current weight 6/03  2007 is 195.5  Lbs

Goal for July 18, 2007 is 186 Lbs and 14% Body fat at 160 Lbs lean
Goal for Aug 23, 2007 is 182 Lbs and 12% Body fat at 160 Lbs Lean
Goal for Sep 23, 2007 is 178 Lbs and 10% BOdy fat at 160 Lbs Lean
Goal for Oct 23, 2007 is 174 Lbs and 08% Body fat at 160 Lbs Lean

I dunno how many times we hear the "No pain no gain" quote.  In fact likely so much we turn a blind ear to it.  My 9 year old hears it from me all the time and another favorite of mine  "What don't kill ya, makes you stronger".  If you stop for a moment and tune into these quotes from a Goal perspective it rings a new tune and a powerful one indeed.

 

It seems so many people are content with average or what I call the every day grind.  Eat, sleep, work, pay bills and rince/repeat.  To make changes in your life, you have to be willing to go above and beyond where you are right now.  We all have experienced Great things in life and the joy it brings us to achieve success.  I find that its very important to keep a Tally on everything you do that makes you Feel great.  Whether it was a coment or an event that brought you joy, make sure that you write it down.  Keep your list handy and be creative with it.

 

I Like putting my coments on a Posterboard and I even add pictures to them to give them more power.  Scanning over the board always gives me a rush.  Without this poster board, I would forget most of my victories and lose alot of my emotional and hormonal  momentum that keeps me pumped everyday.  Always remember that if your not feeling some discomfort, noticeable pain, or even fear then your not pushing yourself enough to make change in your life.  Whether its your Workouts, Job or even friendships, you have got to push beyond your present comfort zone.  I couldn't imagine life without change anymore. 

 

I notice that its also very easy for me to get lazy and Not use my visual affirmations and goal card and let things run on autopilot.  Everything falls into place with my diet, cardio and workouts But I notice alot of resistance and also alot more effort is required to keep things rolling.  Your tools are the Oil that keeps Your goals Lubbed up and moving along with very little friction.  Don't take them for granted and put undue stress and grind on yourself.  For some, this friction is just enough to push them off the bandwagon, so don't put yourself into that situation. 

 

Something even more important I wanted to go over briefly is how easy it is to take your Transformation for granted.  I know this, because I find myself doing it to this very date.  I personally know that I have achieved amazing results with BFFM, yet I live in my shoes every single day.  My success becomes par for the course and no matter how Huge it has been from the perspective of others, I don't give it the credit that it deserves. 

 

I feel that we have got to keep things in perspective and Have all the facts layed out on the table and not just in our heads or we are going to lose focus on the whole picture.  I can NOT stress how important this next bit of information is to your success in anything you do in life.  Listen up folks, because this post today is the difference of playing bunny hop on the bandwagon cycle for the rest of your life or being a complete undeniable success in everything you do.  Every achievement on your Journey do these 3 things.

 

1.) Put it in Writing!

2.) Attach a Feeling/emotion to it!

3.) Give it a Picture association!

 

In short if you choose to do this on poster board then write it down someone on the board. "My son told me today that he couldn't believe how great I look and his friends think I am Hot!".  Now immediately under this comment, write down how this made you feel.  "I feel unreal and excited about people noticing my transformation!".  Now take a picture of yourself and put next to this comment.  Continue to fill up this board and when thats full, add another then another and another!  I can't stress how powerful the visual representation of just seeing this board will make you feel.  Your goal poster board along with your Success poster board is a flat out dead giveaway to never have to live with the bandwagon worry again.  This stuff flat out works!

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*225.8 Lbs of death put to rest and 19.2 LBs to go!
Initial weight July 2005 was 425+ lbs
Current weight Wed, 5/16  2007 is 199.2  Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

Another goal date comes and goes!  I weighed in at 200.8 Lbs, just shy of the 200 Lb Goal I had set for myself for April 14th.  I can't really say Im the least bit upset.  Its time to focus on my next goal which also means some changes to my program.  My next goal which I set back in July of 05, was to be 180 Lbs and 9% BF by July 18th of 07 on my birthday.  I had no real data then to go by other then it was a dream of mine and a Huge one at that.

Now that I am closer to goal, I am a little more educated on whats obtainable and realistic.  I have revised my goal for July 18th according to my new data.  I am shooting for 1.75 Lbs a week Fat loss.  Things should look something like this:

 

May 14, 200.00 (.8 over but whos counting)
May 21, 198.25
May 28, 196.50
Jun 04, 194.75
Jun 11, 193.00
Jun 18, 191.25
Jun 25, 189.50
Jul 02, 197.75
Jul 09, 186.00
Jul 16, 184.25

 

Once I reach July 18th, I am going to get another BOD POD test and see where my lean is and then My next goal date will be put in stone for 9% body fat and who knows exactly what weight that will be yet.

I said I was making some changes for this next 2 month goal dash, so lemme out line those for ya.  I moved up to the Barbell on my dead lifts from the DB's and I can already tell quite a difference on the impact of the workout on my body.  I have ordered today a Dip/Chin-up/Leg lift station which I am planning to incorporate into my workouts the second it arrives!  This was a reward for reaching my goal or should I say just about outside of my goal, but dam close!

 

 

I am still using the Creatine and will continue to do so straight through until goal as well as my Multivitamin, Udos, Green tea which has Reservatol in it, and Good ole Whey protein.  I am still using a Pre/During/post W/O drink and account for the calories.  I have noticed a slow down in my weight loss, but as I have stated in the past I am not willing to compromise my lean by cutting calories just to see the scale sing my song.  On that same note, I am not willing to put any more time then I have already allowed for my cardio which is 4 days a week ranging from 45-60 Min sessions.

 

 

My workouts continue to change every single time.  I am still doing a 3 day split, although I have a 4 day split on the drawing board.  I love 6x6's, 8x8's and 10x10's and the many variances in between.  I am changing my tempo quite a bit as well as rest times and the angles of my lifts to keep muscle development in check.

I guess thats about where things stand for now.  I will try to post more often and will definitely post any more changes to my workouts.  Things could not be any better as the journey progresses!  Best wishes everyone, and thankyou so much for the support!

Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*224.2 Lbs of death put to rest and 20.8 Lbs to go!
Initial weight July 2005 was 425+ lbs
Current weight Thu, 5/09  2007 is 200.8  Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

I thought it would be a good idea for me to get my lazy Bum on here and post some results.  I wouldn't want anyone getting the idea that im slacking!  My ego just couldn't handle the thoughts of anyone thinking my demons got the best of me. 

 

This week was a Maint week and in simple terms I call it the quiet before the storm.  I cut my cardio sessions in half and ditched a few workout sessions.  I did however have some quality one on one time with a push mower and 1.5 acres of lawn which I think kept myself in check this week, and not to mention some trials and tribulations with my cranky old school weedeater.   I didn't expect anything in the way of fat loss results but deep down I knew I would be a *itch to tolerate for a few days if the scale didn't sing to my tune.  So, the ball bounces where it lay and thats right on 203.8 Lbs!  1.2 Lbs down and this is good news because I don't have to give myself any crap about my decision to couch it for the week.

 

To recap my next goal that I put in place this last Xmas, it is to be 200 Lbs by May 14th.  That leaves me 13 days to send 3.8 Lbs to the grave yard.  Its been 19 years since I have seen 200 Lbs so you can imagine the triumph here!  One thing that really sticks in my mind is how we regenerate and rebuild our entire body on a cellular level.  Within a few years you have turned over almost all of your organ tissue and knowing that I have been eating mostly  clean during this entire time makes me feel that much more determined about my goals.  Until next week I bid you the very best in your training.

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*221.2 Lbs of death put to rest and 23.8 Lbs to go!
Initial weight July 2005 was 425+ lbs
Current weight Thu, 5/01  2007 is 203.8 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

I almost forgot to post a few changes that are quite big for the upcoming week. Shame on me! I have added Cottage cheese back into my diet. I really missed it quite a bit! I enjoy putting it on top of eggs and melting it down like normal cheese or making Pizza with it as well as mixing it with Sugar free Jello to make a Yummy Extremely healthy desert! So many ways to enjoy it. As blue-berries and Strawberries start hitting the store shelves again I will also add these into my morning Shake with a Banana.

The Big change which started today is I added in Creatine Monohydrate into my program. I will load this for the next 5 days. 4x each day I will take 5 Grams of the powder form with my Kicker shakes I have throughout the day. My kicker shakes are basically 1/3 scoup of whey in 24 oz of water which comes to a grand total of 35 Calories. I have 5-6 of these a day. I enjoy the slight chocolate taste in my water and its a good way to make sure I always have some protein flowing in my system as well as the much needed H2O! I weighed in at 208.2 This week, and I do antisipate putting on some Water weight in the weeks to come that is associated with the creatine loading. It will be interesting to see exactly how much I add on. After the 5 day loading cycle I will then just take 5 grams a day for the next 4-6 weeks before cycling off a few weeks and possibly doing another round.

I enjoy change in my life and I always emplement things into my training/goals that help to keep me focused and high on life. I basically set myself up for success by always allowing for change and growth in every facet of this journey to destination lean. I always am looking forward to something new in which I put in the form of goals. For instance in Feb, I set a goal of using Creatine in April for the next Leg of my training program. So reaching the goal date of starting the creatine was exciting as the days passed. I basically summize this technique as setting your self up for success. My next Bod Pod test will be the Week of July 18th and im so excited to see how well I do from the last 4 month Cycle. My goal looks something like this; "I am going to Blow Liz's Mind at my Bod Pod test July 18th!". Liz is the operator and is amazed at my progress every time I go in. Might I add, shes a cutie! So I basically set myself up for Success strategically and it keeps me accountable and going strong!

Other examples to set yourself up for great things is to meet people that you may not see again for 3, 6, 9, 12 months and then make it your goals to Blow there mind with your transformation changes! You know you love to hear those awesome coments right???? "Wow you look unreal!"........, "I can't believe how much weight you have lost!"........, and the list goes on and on! You have set yourself up for Success! Take every one of these comments and make a Card or add it to your Goal completion poster. Post the exact comment that was made to you and then how it made you feel. Its unreal to go back through this list and feel the emotional/hormonal high you get from it. I can assure you that if you don't make a list of these great things that they will fall through the cracks and you will forget they ever happened. Just do it, and trust me it will be another underlying motivating force to be reckoned with.


Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*216.8 Lbs of death put to rest and 28.2 Lbs to go!
Initial weight July 2005 was 425+ lbs
Current weight Tue, 4/10 2007 is 208.2 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

This week flew by for some reason! The only thing different I did this week was a had a Maint day on Saturday where I ate 3,000 Calories. My increase came in the form of a Not so lean hamburger! My last 4 meals each spread out 2 hrs and 45 mins apart contained 2 plain hamburgers each which was about 8 ounces of 15% Fat. My usual is only 4% Fat, but I was grilling out at a friends and ended up getting a large Bulk pack of Burger cheap. The outcome was a Monday weigh in of 213.2 Lbs which is .6 Lbs lighter then last week. Also, I have to mention that I drank 4 cans of Diet pepsi with Caf! I might at most drink a diet pepsi a week, and sometimes end up going 2-3 weeks without drinking one, but I went diet soda wild Saturday. No more soda for at least a week now!

It was progression no matter how you look at it, but its not where I wanted to be for my May 14th goal of 200 Lbs. I am very confident that Next weeks weigh in I will see great results when I consider the average of the 2 weeks combined. My mind set right now is that I want to do this Weight loss right at all costs! I do have goals I have set up that are quite ambitious and they keep me on my toes and keep me working hard. No matter where I am on my goal dates, I look at it as nothing more then feedback as to How I am going to persue my next goal. I have accepted that I very likely will not be at 9% BF by July 18th on my birthday, but I do know that 180 Lbs is attainable. No matter where I am , I know deep down that I can achieve any goal that I set my mind too. It may not happen on the exact dates I am shooting for but it will happen!

I now have a great faith in my ability to achieve things in life. I do have set backs, and there was a time that I would of totally lost it and been off the bandwagon in the blink of an eye but with time, you learn to manage these feelings and you end up conquering them with your new habits and your list of goals that you have knocked out through your journey. Looking back through your achievements you realize that you have alot of great victories and that you are now in total control and you have a deep down habitual feeling that you can and will succeed in anything you set your mind too.

The only differences I am doing this week is that in my Chicken Marinade on Sunday I put 1/2 TB of Sea salt along with 1/2 TB of (No Salt). I do 5 Lbs of chicken breasts on Sunday and usually again on Wed to last for an entire week. I generally use only a Potasium based salt but this week I just want to try it a little different. My marinade recipe this week uses 2 cups of dark vinegar, 1/2 cup Olive Oil, 1/4 Cup Lime juice, 1/4 Cup lemon juice, Garlic, Red Pepper, Sea Salt, Potasium salt, Pepper, Parsely, Lemon pepper, Ground mustard and Ginger. I always Grill outdoors year round and 20 months later on my Fat loss I Still Love my chicken! I sometimes go with a different vinegar and on occation I substitue the Lemon/Lime juice for a Red Wine or a Beer. The great thing about the lemon/lime juice is that they are for the most part calorie free, but the wine/beer option only adds minute amounts of calories to the overall marinade. Have fun with your marinades and be creative. There is no such thing as an illegal Spice! The only thing I really watch is my Sodium so I choose spice combinations that have none or very limited amounts of sodium.

*Today was an Upper Body workout day! I have to mention also that its great to do a Maint calorie day when its a generally clean food increase in calories, because being in a calorie surplus within an energy balance throughout the day is going to build some muscle so even tho you do have little or no gain on the scale you have to remember that you could of very easily added a tenth of a pound or more of lean muscle tissue. Just another mind Teaser! Today was a great workout and as I am typing this I don't really hurt that bad like I did last week! It was a Tri/Shoulder day for the most part. Took about 75 mins to complete my workout today because I ended up adding a Trap burnout at the end of my workout. I love my traps!




*UPPER BODY DAY
-Lying Tri Press with DB's - 8 sets of 8
-Uni-lateral Sitting Traps with DB (90 deg) - 8 sets of 8 (O yea! Pain on final set)
-Front lat raise with DB - 2 sets of 10 and a Burnout set
-Single arm DB Ro's - 2 Sets x 10 and a Burnout set
- Shrugs with DB's - 35 x10, 30x10,25x10 for 3 sets

It was time for some extreme changes in the cardio field. I am incorporating a series of changes but first and foremost I am adding in Step climbing to the mix with a progressive intensity in the upcoming weeks. I am having fun with this already and tonight was my first initial workout with this new split. Alright here is how things are looking so far.

- 10 Warm up Laps at 3.5 Mph around my indoor Track (Laps are 22 sec to complete)
- 10 Combo laps of stair climbing and power Walking. (Basically I do a lap upstairs and then go down 2 flight of stairs and do a Lap on the Lower level of the building and then come back up stairs to complete my lap which takes me about 1 min and 8 seconds for a decent lap.
- 10 Laps at 4.5 Mph
- 1 Stair Step Lap
- 12 Laps at 4.5 Mph
- 1 Stair Step Lap
- 13 Laps at 4.5 Mph
- 1 Stair Step Lap
- 14 Laps at 4.5 Mph
- 1 Stair Step Lap
- 15 Laps at 4.5 Mph
- 1 Stair Step Lap
- 16 Laps at 4.5 Mph
- 1 Stair step lap
- 17 Laps at 4.5 Mph
- 1 Stair Step lap
- 18 Laps at 4.5 Mph
- 3 Cool down laps 3.5 Mph

*This cycle tonight was awesome feeling tonight because I have moved up another intensity level in my trip to destination lean. Looking at my Pedometer I went a distance of 4.2 Miles, 9167 Steps, and burned 559 Calories. This combo has endless progressive posibilities as well as adding in other alternatives that I am considering. I am thinking about adding in Jump rope station where I might jump rope X amount of times each set of laps or add in a Sprint round thats all out. I am going to give this some thought and come up with some routines that will keep this exciting. The toughest thing for me now is remembering to not overdue the cardio. Right now I am pushing 75 Mins some nights and I could literally go 2 hours and not even think about it, but I don't want to risk losing any muscle mass and having to toy with my calories too much right now. Once I start cutting for competition it will be a different story im sure but for now I am trying to keep things fun and manageable. i think thats whats helped so much for this fat loss the last 20 months!


That about sums up my week and I am really looking forward to blasting through my next goal which is 200 Lbs by Monday, May 14th!


*211.8 Lbs of death put to rest and 33.2 Lbs to go!
Initial weight July 2005 was 425 lbs
Current weight Mar 26, 2007 is 213.2 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

Howdy ,

Checking in with some great results, after a slower previous 2 weeks. Seems rather odd how I can weigh myself for a week and be the same weight on the scale then all the sudden the next day I am 2 Lbs lighter. Our bodies are amazing in this aspect because once I drop weight I stick at that weight. My scale weighs in .2 tenth increments and I can sit at 215.6 for a week then all the sudden im at 213.8 and hold that steady. Could also be in the programming of the scale on how it calculates weight.

The main thing here that I have noticed the last 20 months is the lighter I have become the less radical the variations are on the scale. I don't see shifts of 2-3 Lbs each day if I weigh in at the same time like I did in the past. I guess my water weight and body weight in general has stabilized for the most part. As previously stated my body according to the scale doesnt drop gradually over a weeks period but seems to drop all at once in a 24 hour period. I think people need to realize that if you do not see results daily or even for the week that its SO Missleading. Think averages when it comes to your weight. If your looking to lose 2 Lbs a week and you have quite a bit of weight to lose then don't get down if your showing no weight loss after a weeks weigh in. Likely you will make up for the loss the following weeks weigh in, and then for the month you will see that you averaged 2 Lbs a week even tho you had a horrible few weigh ins. It's so easy to think your not getting results because your not Seeing these results on the scale.

This week I wanted to Give a menu of what my diet is looking like at my 213.8 Lb current weight. I have moderate carbs and fat with a very high protein intake and its served me well the last few months. I am one of those people who has no problem eating the same foods all the time day in and day out which I guess is a blessing.

03:00 PM - Oatmeal-Chicken Breast
05:45 PM - Yam-Chicken Breast-Green Beans
08:30 PM - Green Beans-Lean Cut steak-1/3 scoop whey protein
11:15 PM - Green Beans-96% Lean Burger-Almonds-1/3 scoop whey protein
02:00 AM - Green Beans-Salmon-Almonds-1/3 scoop whey protein
04:45 AM - Chicken-1/3 Scoop whey protein

*Throughout the day I will mix 1/3 scoop of whey protein in a shaker with water. I drink about 6 of these throughout the day. It makes my water taste great and always keeps protein in my system. On my 3 workout days for the week My calories are right at 2400 for the day and my off days im at 2000-2100 Calories. My workouts fall between my 2nd and 3rd Meal so on workout days I do add another Starch into my 3rd Meal. In fact my extra 400 calories on work out days are before/during and after lifting. I will never drop lower than 2000 Calories for a day. Once I get to the point where I am seeing unsatisfactory results with my fat loss, I will increase my Cardio and Calories. I am guessing I will see this point as I approach 12-15% Body fat. I know things will be more challenging at this point but the reward will be sweet!


*211.2 Lbs of death put to rest and 33.8 Lbs to go!
Initial weight July 2005 was 425 lbs
Current weight Mar 18, 2007 is 213.8 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

Hey Folks,

Thought I would do a follow up on how things are going.  I am right on Track with where I want to be.  I have made a pretty drastic change in my resistance training which I basiclaly have modified off of Gironda's 8x8.  I am easing into more sets but I am not going to risk any injury at this point so moderation is the key.

 

*UPPER BODY (Monday)
-A1 - Standing Hammer Curl 4 sets x 8 Reps - 35 Lbs
-A2 - Standing Palms up Curl 4 sets x 8 Reps - 35 Lbs
Rest 10 secs
-A3 - Standing Hammer Curl 4 sets x 8 Reps - 30 Lbs
-A4 - Standing Palms up Curl 4 sets x 8 Reps - 30 Lbs
Rest 10 secs
-A5 - Standing Hammer Curl 4 sets x 8 Reps - 25 Lbs
-A6 - Standing Palms up Curl 4 sets x 8 Reps - 25 Lbs
Rest 2 mins Then repeat
-------
-A1 - DB Lying Tri ext - 4 sets x 8 Reps
-A2 - DB Sitting Tri ext - 4 sets x 8 Reps
Rest 10
-A1 - DB Lying Tri ext - 4 sets x 8 Reps
-A2 - DB Sitting Tri ext - 4 sets x 8 Reps
Rest 10
-A1 - DB Lying Tri ext - 4 sets x 8 Reps
-A2 - DB Sitting Tri ext - 4 sets x 8 Reps
Rest 10
-A1 - DB Lying Tri ext - 4 sets x 8 Reps
-A2 - DB Sitting Tri ext - 4 sets x 8 Reps

 

 

* LOWER BODY (Wed)
DB Dead Lifts
DB Squats
Calf Raises
Abs (Progressive degree and duration per week)
Leg Curls Front
leg Curls Back
Ab Vacuum

 

 

*UPPER BODY (Fri)
-A1 - Lying DB Chest fly -  4 sets x 8 Reps
-A2 - Lying DB Chest press -  4 sets x 8 Reps
Rest 10
-A1 - Lying DB Chest fly -  4 sets x 8 Reps
-A2 - Lying DB Chest press -  4 sets x 8 Reps
Rest 10
-A1 - Lying DB Chest fly -  4 sets x 8 Reps
-A2 - Lying DB Chest press -  4 sets x 8 Reps
Rest 10
-A1 - Lying DB Chest fly -  4 sets x 8 Reps
-A2 - Lying DB Chest press -  4 sets x 8 Reps
-------
-DB 1 arm Ros 3 x 10, then a Burn out Set -10 Lb
------
-Shrugs 3 x 10, then a Burn out Set -10 Lb
------
-Front Lateral raises 3 x 10, then a Burn out Set -5 Lb
------

 

 

*LOWER BODY (Mon)
DB Dead Lifts
DB Squats
Calf Raises
Abs (Progressive degree and duration per week)
Leg Curls Front
leg Curls Back
Ab Vacuum

 

***Rince and repeat the entire Process with some tweaks with Grip, duration, frequency etc..

 

 

I have introduced more Red meat back into my diet in the form of Very lean steak cuts This week.  After no red meat for 4 months other then 96% lean burger on occation, I notice that my energy levels drop low and I get fatigued and just flat out tired.  Red meat also makes me break out due to the acid in it.  Egg Yolks and Beans both have a similiar effect and I just try to avoid them as best as possible.  I also have to watch eating any raw vegetables, Nuts or seeds because they all will upset my stomach and put it in Knots.  As long as I steam my vegetables then I can digest them fine. Roasted Nuts and seeds digest fine for me as well. 

 

I learned quite some time back that if I use olive oil to marinate my red meat it will pull most the acid out of it which causes me problems, so thats always an idea.  I have learned to work around just about all my food allergies by preparing foods differently.  Allergies cause inflamation and basically you just need to balance it with anti-inflamation foods.

 

 

On occation I eat an all natural Peanut Butter made by Smuckers.  Looking at the ingredient label it contains only P-nuts and Salt.  After eating P-nut butter (1 TBs), I generally get a little spike which I am guessing has to do with my insulin.  It makes me kind of feel on a mild Buz which is odd because 1 TBs only has 1g Sugar, 6g Carb, 8g Protein, 2g Fiber, 120 mg salt and 105 Calories.  My post workout drink has 32g Simple sugars in it and I feel fine after drinking it, Go figure.

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"

*208 Lbs of death put to rest and 37 Lbs to go!
Initial weight July 2005 was 425 lbs
Current weight Mar 2, 2007  is 217 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

Hello Folks,

I just Finished my Bod Pod test today and had some impressive results from my previous Bod Pod 4 months ago.  They do weights in KG, so I converted to Lbs.

 

OCT 23 - Total WT - 257.18 LB
FEB 23 - Total WT - 219.12 LB

OCT 23 - Body Fat - 37.2 % 
FEB 23 - Body Fat - 28.7 % 

OCT 23 - LBM - 161.48 LB
FEC 23 - LBM - 158.40 LB

OCT 23 - Fat WT - 95.7 LB
FEB 23 - Fat WT - 62.9 LB

Total Time on this cycle is 17 weeks and 3 days.  I averaged 1.928 Lbs of fat loss a week and .1811 Lbs of Lean loss for a combined average loss of 2.11 Lbs per week.  I don't like to see any lean loss ideally But I was pleased because I am sure quite a bit of the lean loss was from Organs and little to no loss of muscle density.

 

*Official Bod Pod data sheets are here ---> http://mysite.verizon.net/resp19p3/id13.html

 

 

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"

*206 Lbs of death put to rest and 39  Lbs to go!
Initial weight July 2005 was 425+ lbs
Current weight Feb 23, 2007  is 219 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

O yea baby, you saw it here first!  200 Lbs of FAT long gone and 43.5 Lbs to go in just a little over 5 Months.  I know that doesn't seem like Much to lose in a 5 month period to most, but when your losing only 1.5 to 2Lbs of Pure Fat a week  and retaining the majority of your muscle in the process its going to take every bit of that 5 months to happen!  I have Been sticking to my Cardio 4 days a week and resistance training 3 days a week, and have also added in a Stretching Session 3-5 days a week courtesy of Joe E. Atlas.  Okay some Big goals coming up for me.

 

*** GOALS

-223 Lbs by Feb 23

-200 Lbs by May 14

-180 Lbs by July 18

-9 % Body fat by July 18

 

These goals are what I have been working so hard on for the last 19 months and antisipation of my Victory to destination Lean is So close now.  I can taste it!  Thankyou again folks for being with me along this entire ride and for all the motivational posts and emails that I continue to receive.  They Keep me pumped and on track!

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"

*201.5 Lbs of death Put to rest and 43.5 Lbs to go!
Initial weight July 2005 was 425 lbs
Current weight Feb, 13 th 2007 is 223.5 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

 

Its been going fantastic and I am so thankful and grateful for my health and my new mind set which has given me the ability to drive through these short term goals to meet one of my biggest goals for July of 2007.

 

The first and last thoughts of my day are All of the things I am thankful for whether they are material or spiritual in nature and I focus on the things that I do want in life and have left the negative energies behind me in the form of things that I don't want.  I think it makes perfect sense to just always focus on Everything I want to materialize then to waste my time and energy on the countless thoughts that we process of what we don't want. 

 

If you have the time and a few extra $, I highly suggest you purchase a Documentary called "The Secret" which has Bob Proctor, James Ray, Joe Vitale, John Memartini, Mike Dooley, Bob Doyle, Jack Canfield, Hale Dwoskin, John Assaraf and many other professionals in the  Science and Philosophy industry.  You can purchase this from there main website at http://www.thesecret.tv/home.html.  It has something to offer for anyone and can change your life as you know it.

 

 

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"

*195.5 Lbs of death shredded and 49.5  Lbs to go!
Initial weight July 2005 was 425 lbs
Current weight Jan 24, 2007  is 229.5 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

Hey Folks,

 

I thought it was about time to recap what my current schedule is looking like for Cardio, resistance training and Diet.  I was extremely pleased today with my 234 weigh in upon waking.  I am seeing consistent progression across the board so there is no need to make any drastic changes at this point.  Keep in mind I have been cutting calories for 17 months now using a zig/zag approach on totals with my goal date of July 18th 2007 approaching.  I have lost an amazing 191 Lbs of fat in 17 months with very little Lean body mass due to the cardio, resistance training and diet combination and surely lets not forget the goals!  Without my goals I would have nothing to shoot for. 

 

At present I am running a 2 day split with my resistant training and still seeing gains across the board every week.  I note a gain not only as an increase in the weight load for the week but doing 1 more rep per set is progression as well.  Likely I will hold off on a 3/4 day split approach until I start with my first official bulk phase, because my goal right now is just to retain as much lean mass as possible while cutting calories.   Here is where I am currently at during my Cutting phase.  I alternate my day 1 and day 2 on Mon, Wed, Fri's.  This schedule is great because if I need to back off a day due to a busy schedule I can still get a day off before starting the week off again.  I do each exercise for 3 sets and the reps vary from 8 - 12..  Once I reach 12 reps in an exercise I drop back down to 8 reps and bump up the weight for the following week.  Even while cutting I am still able to make gains every single week.

 

*Day one (Upper body)

 

-DB Flat Chest Fly (alternate incline days)

-DB Flat Chest Press (alternate incline days)

-DB Standing Lateral Raises

-DB Lying Tri's press

-DB Sitting incline Tri's

-DB Single arm Ro's

-DB Alt curls

-DB Scott curls (alt with sitting incline curls)

 

*Day 2 (Lower Body)

 

-DB Squats

-DB Dead Lifts

-Crunch with duration pauses (each crunch has a contraction duration which varies with progression.  Initially it was 1 second, then 3, 5 and so on.  You can really feel the burn!)

-Leg Lifts Forward

-Leg lifts Rev

-Rotating Trunk raises

 

My cardio at present is Power Walking which has served me tremendously from my induction to BFFM.  I keep changing my duration, intensity, and program structure so that my body never adapts.  This is important not only on cardio but also with resistance training and Diet!  Always switch things up every so often and your gains will even be greater.  Those that were following me from early on in my program saw my pyramid approach to cardio which was awesome and the tweaks are unlimited with this routine.  In november I basically was up to 30-50 min cardio sessions with this strategy.

 

-5 Min warm up (2.5-3 mph)

-5 Lap 5mph

-1 Lap 2.5 mph (recovery lap)

-6 Lap 5 mph

-1 Lap 2.5 mph

-7 Lap 5 mph

-1 Lap 2.5 mph

-8 Lap 5 mph

-1 Lap 2.5 mph

-9 Lap 5 mph

-1 Lap 2.5 mph

-10 Lap 5 mph

-1 Lap 2.5 mph

-9 Lap 5 mph

-1 Lap 2.5 mph

-8 Lap 5 mph

-1 Lap 2.5 mph

-7 Lap 5 mph

-1 Lap 2.5 mph

-6 Lap 5 mph

-1 Lap 2.5 mph

-5 Lap 5 mph

-(3-5 min cool down phase 2.5-3 mph)

 

*For those wondering how fast 5mph is its basically a very fast paced walk right before breaking into a run.  It took me time to build up to this pace and initially I was only doing 3.5 mph as my fast laps, then 4 mph then 4.5 mph then 5mph.  So it leaves lots of room to vary your program across the board.  With this schedule you can pretty much go up to 13 Laps and keep your entire workout under an hour. 

 

Ok, so that was where I was in Dec of 2006, and now its a new year and it was time to do some tweaks and I am temporarily moving away from the pyramid.  My current workout lasts 45-50 minutes and I wanted to let people know that my Laps are in doors and my track is very small.  In fact my 5 mph Lap times are around 19 second Laps on my indoor make shift track!  This is awesome for winter time.  Currently my workout looks something like this:

 

-(5 min warm up 2.5-3 mph)

-5 Lap 5 mph

-1 Lap 2.5 mph

-6 Lap 5 mph

-1 Lap 2.5 mph

-7 Lap 5 mph

-1 Lap 2.5 mph

-8 Lap 5 mph

-1 Lap 2.5 mph

-9 Lap 5 mph

-1 Lap 2.5 mph

-10 Lap 5 mph

-1 Lap 2.5 mph

-11 Lap 5 mph

-1 Lap 2.5 mph

-12 Lap 5 mph

-1 Lap 2.5 mph

-13 Lap 5 mph

-1 Lap 2.5 mph

-14 Lap 5 mph

-1 Lap 2.5 mph

-15 Lap 5 mph

*(3-5 Min cool down at 2.5-3 mph)

 

 

My food approach to my program I still like to keep relatively simple.  I eat 5-6 meal smaller meals a day in the 350-450 calorie range which keeps your body in a good positive metabolism state for the entire day which is extremely imortant.   I will dedicate a few hours Sunday to prepping my food for the week.  I get my protein all cooked up so that during the week I can have quick access to my foods and when I go to work I will pack 4 meals up in plastic containers in under 5 mins every day!  The only thing that I cook during the week is my vegetables or Baked potato but thats quick stuff.  My routine looks like this:

 

-Marinate a Large thing of boneless skinless chicken breasts night before.  (Marinade for at least 8 hours and usually no longer then 24).  I consistently change my marinade flavor by using different style vinegars from basic white to exotic balasa vinegars aged in drum for 3-5 years.  They get real fancy like wines!

 

-Sunday I grill my chicken breasts outside!  O yes I love grilling every single week of the year!

-I Grill an entire Salmon half on the grill as well

-I make make an awesome meat loaf with 97% lean ground hamburger.  (Some times I use turkey burger 99% fat free)

-I Cook up a huge pot of black beans or whichever I am in the mood for. (awesome protein, fiber and carb source!)

-Every now and then I will Croc pot a Very lean Eye of round roast or get very lean round steaks and marinade and grill as well.

 

*You can basically see that I get all the grunt work out of the way on a Sunday in 2-3 hours.  You will learn to judge your protein amounts needed by the week as to not over or under cut yourself for the week.  I always keep some Tuna or Albacore in the pantry as well as Whey protein powder if I come up short for the week for food, but that is not a problem now because proper planning will keep you primed!

 

Briefly I wanted to go over what supplements that I use currently.  I use Whey protein powder, Fish Oil on occation if I lack Omega fats for a particular day, Flax seeds ground up, Multi-vitamin, and green Tea.  I also make a Pre/Post workout shake with simple sugars/Dextrose which you can avoid that by eating a meal if that is your preference.

 

I will be adding in a recipe thread very very soon so that others can get an idea of exactly how I prepare my foods.  I do include on occation fruits such as bananas and blue-berries and all natural P-nut Butter, Pure wheat Pastas and breads as well as No fat or low fat Milk.  La-tortilla taco factory makes awesome Whole Grain wraps too that I approve 100% for a healthy diet.  2 Staple foods on my diet are Oat meal every single morning and I always include Yams on my earlier meals of the day.  As for my vegetables I favor Spinach and green beans for the most part. However I can tolerate just about any vegy if its cooked.  I keep my salts extremely low and if I do use salt its sea salt and its used with a good No Salt brand like Mortons.

 

Thats about it folks for my current Destination to lean strategy for 2007!  Stay posted with me and I will keep you informed and updated with new pictures to how my progression is going.  The BOD POD test scheduled for Feb 23rd is a very high priority for me now and I will post the results in the BOD POD section as to where my Fat and lean body mass is at this point in time.  Thankyou for being here for me!

 

 

 

 

 

 

Mike
Its all about Synergy.........
"Chance favors the prepared mind"

*191 Lbs of death shredded and 54  Lbs to go!
Initial weight July 2005 was 425 lbs
Current weight Jan 09, 2007  is 234 Lbs
Goal for July 18, 2007 is 180 Lbs and 9% Body fat

I took my son for his basketball sign up this morning and I found out when I arrived that they were in dire need of coaches.  They had 2 teams with no coaches at all.  I mean I did give it thought to coach one day a sport but in my mind I was always better at football then the rest!  I did play baseball, football, basketball and weightlifting back throughout School, so how bad can this really be?  Ahhhhhh, thats right, I need to think nothing but positive thoughts here.  I am going to do an awesome job right??!  Of course I am and I have new goals to add to my list so that I do the best I can possibly do so that everyone has fun.

 

I have to mention this because its really awesome stuff.  I met a friend of mine that I grew up with Years and years ago in which I inherited as a god sister.  Seeing her just reminds me how Old I really am!  Ironically I was just thinking about some friends I wanted to see a few weeks back and she was on the top of my list.  My last real contact with Michelle was in the 7th grade which is about 24 years ago.  I have to tell you that she Looks fantastic, but then again she always was a beautiful girl to me!  She told me that she has lost 118 Lbs!!!!!!!!!!!!!! Shes tiny and petite and looks healthy and so full of life.  I am so happy for her at what she has accomplished and it even gives me that much more incentive to meet my goals!  Maybe, Just maybe I can talk her into sending in some before and after pictures so I can post here for everyone to see her amazing progression! GO go go go Michelle!

 

 

I just wanted to let everyone know that I feel Fantastic!  I did not reach my goal of 236 by 1/1/07 like I had intended, BUT I was just 2 Lbs off!  My goal of 236 was made back in July, and I am very excited that I have made this awesome progress.  188 Lbs of pure fat lay to rest for GOOD! 

 

I now have 2007 to look forward to and I am still having a blast as I meet my weekly goals.  I feel just as emotional