WOW--day 1 basically down

Wow, I'm a bit disappointed..I'm heavier (183.5 lbs) and fatter (20.2% bodyfat, measured at the top of the right hip) with a 35" waist (taken around the navel). But, all I'm going to do is change the numbers a bit (still planning to drop to 7% fat), so I just need to adjust the numbers I need to lose. Just going to work harder!

Current weight 183.5 lbs

Goal weight 183.5 lbs

Current fat %/lbs 20.2%, 37.1 lbs

fat goal %/lbs 7%, 12.85 lbs

fat loss/muscle gain goal 24.25 lbs

incline bench goal 225*6

smith squat same

Had a great workout today! Only took 38 mins for upper body:

Incline bench 95*12/115*10/135*8/195*6(got 5)/155*12+45*12 Incline flyes

rows 95*12/115*10/135*8/175*6/145*12 (got 14) +70*12 DB pullover

Arnold Conc Curls 15*12/25*10/30*8/45*6/30*12+35*12 DB Curls 2 Arm simultaneously

Upright Cable Rows 40*12/60*10/80*8/120*6/100*12+40*12-15 (got 15)

Pushdowns 60*12/80*10/100*8/150*8-10 (got 10)/130*12-15 (got 15)+90*12-15 (got 15).

Arms are a bit stiff, but all looks good right now!

t-minus 1 day to liftoff...

Tomorrow the journey begins! From a tired, cranky, nearly always out-of-breath, and at times depressed 178 and 16% bodyfat to a lean 178 at 7%. Last night and today, I pushed toward preparing for tomorrow. Picked up backup supplies of all my supplements, and got some egg beaters and ground turkey for meatballs. Planning on dropping from 28.5 lbs of fat at 178 to 12.46 lbs fat at 178--gonna look and feel totally different! Goals: Incline Bench Press: 225x6 reps Smith Machine squats 335x 6 reps Muscle gain and fat loss-15.04 lbs body fat: 12.46 lbs, 7% Muscle weight 165.54, 93% Improved attitude, rid of depression and having better outlook on life, more energy, desire to help others. Get ready! Stay strong, Clint

More Planning..

I'm planning to take my weight and bodyfat measurements tonight, and have before pictures taken tonight or tomorrow, as well as to pick up 1-2 supplements I'll be needing to get started.

The supplements I'm planning to use are: Myoplex Ready to drinks and powders to provide the extra meals to speed up recovery from workouts and speed up the metabolism, as well as to maintain my energy and control my appetite; Fireball Inferno for a quick metabolism boost and energy before workouts, Creatine Ethyl Ester to boost strength and muscle, and Ultra Vita Man multi-vitamins to ensure optimal levels of nutrient intake,
The basic Ppan is looking like this:
upon waking:2 cups water, 2 Fireball Inferno w CLA (themogenic, weight loss stimulator), 2 ultra vita man multivitamin tabs
Breakfast 3/4 cup egg beaters, 1 slice wheat toast (LIGHTLY buttered)
mid morning Myoplex Ready to drink
Lunch turkey, fish or chicken sandwich (20 oz h2o or crystal light)
Mid afternoon Myoplex RTD
Dinner (something from eating for life dinner+vegetables, or Myoplex with vegetables)
Late meal-whatever I didn't eat at last meal
30 mins pre workout 2 creatine tabs, 3 Fireball Inferno
post workout 2 creatine ester tabs


The plan is to eat a bit less, but more frequently. When I did this in the past, it helped to control the appetite as well as cause my to drop to less than 5% bodyfat, plus, I just generally felt good!!
While I don't want to drop that low, 6-7% bodyfat is certainly great!!

Moving Forward!

Day two of the preparation is down-basically I'll be working out or eating clean every day next week except for a little bit around the New Year. Today at work kind of stunk--I ha d a bit of a tough time dealing with my customers. However, I've just begun realizing that I can't control others--just my reaction to them. Hard to do that when I'm not happy or feeling my best, though. Of course, it didn't help when twice this week, my mom hugged me and noted "Getting a little lumpy there, aren't you?"

Do you want to know what REALLY sucks? Knowing she's right....and what sucks even more is knowing it's MY fault.

Time for a change..

Stay strong,

Clint

getting started

Well, here we go...again. Week one starts Monday 12-28-08. target end date 3-21-08. I'll finish my official weigh-in on Monday and all measurements then, but I currently weigh around 178, around 16% bodyfat--too damn much for sure. I'm tired of being tired, out of breath everytime I run up the steps, the out of control cravings, just feeling like I don't like myself too much, feeling like I don't have a real direction..truth is if I didn't have Jesus I'd be pretty miserable. Basically, what this blog is going to cover is the next 12 weeks of my life-work, training, diet, and all the noise that constitutes daily life. I'll cover the plan, and how it is executed (or mishandled) but my success or failure will be documented here. My way out? Body-for-Life, a 12 week program that has helped tens of thousands to get their life, confidence, and health back. The basic plan? To train with weight about 2 hours a week, intensely, along with about another hour of intense aerobic training per week. The key to the plan is going to be planning the diet-planning my food intake, and optimally supplementing what I eat to re-train my metabolism, control the crazy cravings, and stoke the fire to burn off the fat to drop to a lean, tight, energized, healthy 7%! Stay strong, Clint