Day 68: A friendly response

A friend of mine just e-mail me this, in response to yesterdays post.

Weight Lifting Regimen

1) Are you getting enough rest?

Overtraining is possibly the number one reason why most people stall out in their progress to massive strength and size. It’s impossible to tell what constitutes overtraining for any one person without knowing their workout history, their progress in the gym, their nutrition, etc. However there are some basic rules of thumb to train by. If you’re hitting the weights 6-7 days a week, that’s probably too much. If you’re pushing every set in your weight lifting regimen to failure, that’s definitely too much. And if your gains are stalling for weeks at a time, or you’re getting injured or sick often (like, once every couple of months or more frequently) then overtraining is very likely the culprit.

If you feel you’re overtrained, take at least a week completely away from the gym – possibly even two. When you get back to it, peel back the frequency, intensity or duration of your workouts until you’re gaining solidly once more.

2) Are you eating enough?

One of the reasons most people’s weight lifting regimen fails to produce results is they simply aren’t eating right. Adding mass or strength is a tough process for your body, and it’s only going to dedicate resources to the task if there’s more than enough spare. That means being in caloric surplus most days (eating more than you’re burning off) and also, having a positive nitrogen balance throughout the day (e.g. having more protein being converted to muscle fibre than vice versa).

Diet is often the factor that most new trainees don’t get right for up to a year or two in to their training. It pays to eat 5-6 small meals throughout the day with protein in each. How you stack your carbs depends on your goals, but a good rule of thumb is to eat your carbs early (breakfast, brunch and lunch) and taper them off as the day goes on. Also, a pre-bedtime meal of protein and veggies is great for preserving muscle while you sleep.

After every two months of intense, solid training, take an entire week off from weight training and cardio. Two months of constant training likely will take a toll on your muscles' ability to recover. You must allow them to recover by having them take a break. Do not allow the alleged psychological barrier of taking a week off stand in your way. You may be thinking you will lose ground by taking time off, but nothing can be further from the truth.

Starting Weight: 230
Current Weight: 211

Workout: NONE

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 cal
With Benefiber Powder and Fish Oil Omega 3

Meal 2: Chick-Fil-A Chargrilled Chicken Sandwich 260 cal

Meal 3: Chick-Fil-A Chargrilled Chicken Sandwich 260 cal

Meal 4: Slimfast Optima Milk Chocolate Shake 200 cal

Meal 5: Green Beans with Tofu and Rice: 397 cal

Total: 1427

Day 67: Hitting the Wall

I've been following 5x5 and have really enjoyed the journey, until now.

My problem is that my form is really falling apart on squats and deadlifts. My back cannot keep up with the weight. I've begun to lose balance forward on squats because my back cannot keep up when I push back up with my ass so I tilt forward making it a very ineffective and borderline dangerous lift. Same goes for deadlifts where I cannot hold a natural arch throughout the lift. I'm not sure how to proceed before I injure myself or something.

Secondly I'm absolutely CRUSHED. Last time I timed myself between squat sets and it took me 6 minutes to catch my breath and have another go. The other exercises aren't as demanding, but I feel I'm reaching a level where I will need to rest more on those as well. Thing is, I don't really want to spend 2h+ working out to get through 4-5 exercises including warm-up and stretching.

I think I need to step back from my heavy lifting for a few days and let my body rest.

Starting Weight: 230
Current Weight: 212


Workout B:

Squats:

• 1x5 @ 250
• 4x5 @225

Military Press:

• 5x5 @ 135

Dead Lifts:

• 1x5 @ 250
• 4x5 @ 225

Pull Downs:

• 1x5 @ 180
• 4x5 @ 160

Reverse Crunch:

• 3x12

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 cal
With Benefiber Powder and Fish Oil Omega 3

Meal 2: Chick-Fil-A Chargrilled Chicken Sandwich 260 cal

Meal 3: Chick-Fil-A Chargrilled Chicken Sandwich 260 cal

Meal 4: Slimfast Optima Milk Chocolate Shake 200 cal

Meal 5: Pinakbet with Rice 405 cal

Cheat: 2 Nestle Mini Crunch Bar 104 cal

Day 66: The Freshman

A one hit wonder to be sure, but the melody has seared itself into my memory. I guess I'm on a music trip.

Starting Weight: 230
Current Weight: 213

Workout: None rest day

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 with Benefiber and Omega 3 Fish oil 310 cal

Meal 2: Chick-Fil-A Chargrilled Chicken Sandwich 260 cal

Meal 3: Chick-Fil-A Chargrilled Chicken Sandwich and Little Debbie Low Fat Cinnamon Crumb Cakes 340 cal

Meal 4: Slimfast Optima Milk Chocolate Shake 200 cal

Meal 5: Scrambled Eggs with Rice and Sausage 590 cal

Total Calories: 1,700

Day 65: CON TE PARTIRÒ

It donned on me where I heard that song from yesterday's post. It was from the "Shawshank Redemption". So in the vein of opera in movies, I give you Andrea Bocelli singing Con te Partiro. Will Ferrel sings this in "Stepbrothers".

Starting Weight: 230
Current Weight: 213

Workout A:

Squats:

• 5x5 @ 255 Using the Smith Machine
  

Bench Press:

• 1x5 @ 225 (I have to do a deload since I can no longer complete this exercise.)
• 1x5 @ 225
• 1x4 @ 225
• 1x3 @ 225
• 1x3 @ 225

Rows:

• 1x14 @ 125
• 1x10 @ 140
• 3x5 @ 155

Push Ups:

• 1x25
• 1x14
• 1x10

Reverse Crunch:

• 3x12

45 Minutes in Gym: -435.0
Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 cal
With Benefiber and Fish Oil Omega 3.

Meal 2: Tyson Chicken Breast Medallions In Italian Herb Sauce with Rice and Bok Choy 355 cal

Meal 3: Scrambled Eggs (2)with left over Tyson Chicken Breast and Vegetables 325 cal

Meal 4: Stir Fry Bok Choy with Tomato, Sausage and Rice 500 cal

Meal 5: Slimfast Optima Shake with Soy Milk 200 cal
With Benefiber and Fish Oil Omega 3.

Total Calories: 1690

Day 64: Canzonetta sull Aria

Taken from the opera The marriage of Figaro. Don't know why I wanted to post this. I don't remember when or where I heard this, but it came to mind today.

Starting Weight: 230
Current Weight: 213

Workout: Kettleballs and H.I.I.T

• Jumperope x 60
• Cycle Sprint x 1 Lap
• Single Hand Kettle Ball Raises x 10
• Rest till heart normalizes
• Repeat x 3

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 with Benefiber and Omega 3 Fish Oil 310 kcal

Meal 2: String Beans with Tofu and Rice in Fish Sinigang broth 472 kcal

Meal 3: Slimfast Optima Power Bar 220 kcal

Meal 4: Chick-Fil-A Chargrilled Chicken Sandwich 260 kcal and only 3 grams of fat!

Meal 5:Slimfast Optima Shake with Soy Milk 200 kcal

Total Calories: 1462

Day 63: 2 Samuel 22:3

My God, my rock, in whom I take refuge, My shield and the horn of my salvation, my stronghold and my refuge; My savior, You save me from violence.

Working with criminals, I'm fortunate enough that I only have to worry about violence only 8 hours of the day. Once 0700 rolls around I can punch out and head home. But there are some that have to endure this crap 24/7. If anyone reads this blog. Please pray for one of my friends who is currently stationed in Afghanistan. You can read of his experiences here:

http://throughthesand.blogspot.com/

Starting Weight: 230
Current Weight: 213

Workout B: Today was a tough workout. I couldn't finish one exercise without dropping the weight.

Squats: (Man, I actually fell, my legs gave out)

• 3 x 5 @ 255
• 2 x 5 @ 225
• 1 x 10 @ 135

Military Press:

• 2 x 5 @ 145
• 3 x 5 @ 135
• 1 x 10 @ 50

Dead Lifts:

• 2 x 5 @ 255
• 3 x 5 @ 225
• 1 x 10 @ 135

Pull Ups:

• 5x3 @ Body Weight

Total Calories Burned: Weight Lifting 1 hour -582.0 kcal


Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: Slimfast Optima Milk Chocolate Shake with Benefiber and Omega 3 Fish Oil Capsule 200 kcal

Meal 2: Beef Tapa with Rice and Eggplant 531 kcal

Meal 3: GNC Pro Performance Wheybolic Extreme 60 310 kcal

Meal 4: Beef Tapa with Rice and Eggplant 531 kcal

Total Calories: 1572

Day 61: Fedor Vs. Arlovski

Man I love being off on the weekends. I get to hang out with my friends and watch some good MMA. I was waiting with great anticipation for the Fedor Vs. Arlovski fight for some time now. And while I knew that Fedor would win, I wanted Arlovski to take it. While Arlovski did control the fight in the first round Fedor landed a devastating right when Arlovski went for an unnecessary flying knee. Man, all that waiting for a one rounder. Glad I didn't shell out money for this fight.

Starting Weight: 230
Current Weight: 214


Meals and Workout: While it was an off day, I didn't gorge myself.

Day 60: Empty me

Empty me
Of the selfishness inside
Every vain ambition
And the poison of my pride
And any foolish thing my heart holds to
Lord empty me of me
So i can be
Filled with you

Starting Weight: 230
Current Weight: 214


Workout:

1: Squats 5x5 @ 250

2: Bench Press 5x5 @ 230 (I'm stalled at this weight for about 2 weeks. Going to have to do something about this.)

3: Inverted Rows 5xFailure 14-10-8-6-5

4: Push ups 5xFailure 28-14-8

5: Reverse Crunches 3x12

Weight Lifting 1 hour -582.0 kcal



Meals:

Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 kcal

Meal 2: Beef Tapa with Rice and Green Peas 750 kcal

Meal 3: Chick-Fil-A Chargrilled Chicken Sandwich 260 kcal

Meal 4: Kreme Doughnuts Vanilla Iced Glazed 240 kcal

Meal 5: Chick-Fil-A Chargrilled Chicken Sandwich 260 kcal

Total Calories Consumed: 1820

Day 59: Wicked

While L.A. has seen the last performance of Wicked several weeks ago. I was lucky enough to see the production before it closed. This was my first musical, and I honestly had a lot of preconceived ideas about musicals i.e; (hur hur musicals...gay.) I don't know why I agreed into going to watch it but damn, I'm glad I went.

Based on the best-selling 1995 novel by Gregory Maguire, the musical looks at the characters of The Wizard of Oz from a different perspective, re-imagining the beloved tale from the point of view of Elphaba, who will eventually become the Wicked Witch of the West. The young sorceress suffers racism due to her green skin and eventually becomes an activist to end cruelty to the disenfranchised in Oz. Along the way, she collides with the Scarecrow, Tin Man, and Cowardly Lion while engaging in a very complex relationship with her school chum, Glinda.

Espinosa (Elphaba) and Hilty (Glinda), both veterans of the show's Broadway cast, do what they can to give organic performances, although they are basically cast and directed to be facsimiles of original Broadway stars Idina Menzel and Kristin Chenoweth. Nevertheless, Espinosa gives a heartfelt portrayal of the rebellious Elphaba, managing to break hearts while dancing at the prep school ball in a ridiculous black hat that earns derision from her classmates and causing arm hairs to be raised when she triumphantly hits those high notes.

With a high-pitched, breathily mannered voice that sounds like an amalgam of Marilyn Monroe and Betty Boop, Hilty is flawless as the self-centered but loving Glinda. She masters the comic timing essential to endear this vacuous child to the audience, and her transition into a more compassionate adult leader never feels forced.

Wicked will touch the hearts of anyone who considers himself or herself to be an outsider. As long as there are actresses who can hit those high notes and speak that crackling prose, this show will remain a cherished part of the theater repertoire, probably well into the next decade.

I had such a good time I went and got autographs from the entire cast.

Starting Weight: 230
Current Weight: 214 WHOO HOO I BROKE 215!

Workout: None Rest Day

Meals:

1. Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 kcal

2. Meal 2: Slimfast Optima Milk Chocolate Shake with Soy 200 kcal

3. Meal 3: Turkey Wrap no mayo 351 kcal

4. Meal 4: Slimfast Optima Milk Chocolate Shake with Soy 200 kcal

5. Meal 5: Egg Salad Sandwich with Chicken 309 kcal

6. Total Calories: 1,370

Day 58: 2 months

When I started this blog I was at 230. Today I'm 215. It's halfway towards the deadline, and halfway towards my goal. While I appreciate that I lost weight, I'm more pleased with the fact that my Body Fat percentage has gone down. It's such a great feeling to know that I am 15 lbs lighter than what I was 2 months ago! Clothes that I haven't worn in over 5 years fit again, coworkers and friends are busting out the compliments lol, and my BP has hit a new low 120/77 compared to 140/90.

I know that the last half will not be as easy,not that the first half was easy by any means. But I'm realistic about it and will allow more time for myself to loose the last 15 lbs. If I continue with my current plan I should be able to make the deadline. Still sounds like forever to me but with the fast pace my life is going at the moment I know it will be over soon.

My willpower is now driven by the weight that I have already managed to loose. I’m not prepared to give up half way. I will have to stick it out to the end.

Starting Weight: 230
Current Weight: 215

Workout B:

1. Squats 5x5 @ 240


2. Military Press 5x5 @ 140


3. Dead Lifts 5x5 @ 240 (I failed the last set only completed 1 before my body gave out)


4. Pull Ups 3x5


5. Reverse Crunch 3x12

Total Calories Burned: Weight Lifting - free weights or machine, vigorous
596 calories in 1 hr

Meals:

1. Meal 1: Slimfast Optima Milk Chocolate Shake 200 kcal
   


2. Meal 2: GNC Pro Performance Wheybolic Extreme 60 310 kcal
   


3. Meal 3: El Pollo Loco Chicken Breast and leg with Rice and Vegetables 564 kcal
   


4. Meal 4: Stouffer's French Bread Pizza (pepperoni And Sausage)1/4 serving 115
   


5. Meal 5: Turkey and Cheese Croisant 290 kcal
   
   
6. Total Calories: 1479
   

Day 57: Our enduring spirit

I stand here today humbled by the task before us, grateful for the trust you have bestowed, mindful of the sacrifices borne by our ancestors. I thank President Bush for his service to our nation, as well as the generosity and cooperation he has shown throughout this transition. Forty-four Americans have now taken the presidential oath. The words have been spoken during rising tides of prosperity and the still waters of peace. Yet, every so often the oath is taken amidst gathering clouds and raging storms. At these moments, America has carried on not simply because of the skill or vision of those in high office, but because We the People have remained faithful to the ideals of our forbearers, and true to our founding documents.


So it has been. So it must be with this generation of Americans. That we are in the midst of crisis is now well understood. Our nation is at war, against a far-reaching network of violence and hatred. Our economy is badly weakened, a consequence of greed and irresponsibility on the part of some, but also our collective failure to make hard choices and prepare the nation for a new age. Homes have been lost; jobs shed; businesses shuttered. Our health care is too costly; our schools fail too many; and each day brings further evidence that the ways we use energy strengthen our adversaries and threaten our planet. These are the indicators of crisis, subject to data and statistics. Less measurable but no less profound is a sapping of confidence across our land — a nagging fear that America's decline is inevitable, and that the next generation must lower its sights. Today I say to you that the challenges we face are real. They are serious and they are many. They will not be met easily or in a short span of time. But know this, America — they will be met. On this day, we gather because we have chosen hope over fear, unity of purpose over conflict and discord.


On this day, we come to proclaim an end to the petty grievances and false promises, the recriminations and worn out dogmas, that for far too long have strangled our politics. We remain a young nation, but in the words of Scripture, the time has come to set aside childish things. The time has come to reaffirm our enduring spirit; to choose our better history; to carry forward that precious gift, that noble idea, passed on from generation to generation: the God-given promise that all are equal, all are free, and all deserve a chance to pursue their full measure of happiness. In reaffirming the greatness of our nation, we understand that greatness is never a given. It must be earned. Our journey has never been one of short-cuts or settling for less. It has not been the path for the faint-hearted — for those who prefer leisure over work, or seek only the pleasures of riches and fame. Rather, it has been the risk-takers, the doers, the makers of things — some celebrated but more often men and women obscure in their labor, who have carried us up the long, rugged path towards prosperity and freedom.


This is the journey we continue today. We remain the most prosperous, powerful nation on Earth. Our workers are no less productive than when this crisis began. Our minds are no less inventive, our goods and services no less needed than they were last week or last month or last year. Our capacity remains undiminished. But our time of standing pat, of protecting narrow interests and putting off unpleasant decisions — that time has surely passed. Starting today, we must pick ourselves up, dust ourselves off, and begin again the work of remaking America. For everywhere we look, there is work to be done.


The state of the economy calls for action, bold and swift, and we will act — not only to create new jobs, but to lay a new foundation for growth. We will build the roads and bridges, the electric grids and digital lines that feed our commerce and bind us together. We will restore science to its rightful place, and wield technology's wonders to raise health care's quality and lower its cost. We will harness the sun and the winds and the soil to fuel our cars and run our factories. And we will transform our schools and colleges and universities to meet the demands of a new age.


All this we can do. All this we will do. Now, there are some who question the scale of our ambitions — who suggest that our system cannot tolerate too many big plans. Their memories are short. For they have forgotten what this country has already done; what free men and women can achieve when imagination is joined to common purpose, and necessity to courage.


What the cynics fail to understand is that the ground has shifted beneath them— that the stale political arguments that have consumed us for so long no longer apply. The question we ask today is not whether our government is too big or too small, but whether it works — whether it helps families find jobs at a decent wage, care they can afford, a retirement that is dignified. Where the answer is yes, we intend to move forward. Where the answer is no, programs will end. And those of us who manage the public's dollars will be held to account — to spend wisely, reform bad habits, and do our business in the light of day — because only then can we restore the vital trust between a people and their government. Nor is the question before us whether the market is a force for good or ill. Its power to generate wealth and expand freedom is unmatched, but this crisis has reminded us that without a watchful eye, the market can spin out of control — and that a nation cannot prosper long when it favors only the prosperous. The success of our economy has always depended not just on the size of our Gross Domestic Product, but on the reach of our prosperity; on the ability to extend opportunity to every willing heart — not out of charity, but because it is the surest route to our common good. As for our common defense, we reject as false the choice between our safety and our ideals.


Our Founding Fathers, faced with perils we can scarcely imagine, drafted a charter to assure the rule of law and the rights of man, a charter expanded by the blood of generations. Those ideals still light the world, and we will not give them up for expedience's sake. And so to all other peoples and governments who are watching today, from the grandest capitals to the small village where my father was born: know that America is a friend of each nation and every man, woman, and child who seeks a future of peace and dignity, and we are ready to lead once more.


Recall that earlier generations faced down fascism and communism not just with missiles and tanks, but with sturdy alliances and enduring convictions. They understood that our power alone cannot protect us, nor does it entitle us to do as we please. Instead, they knew that our power grows through its prudent use; our security emanates from the justness of our cause, the force of our example, the tempering qualities of humility and restraint. We are the keepers of this legacy. Guided by these principles once more, we can meet those new threats that demand even greater effort — even greater cooperation and understanding between nations. We will begin to responsibly leave Iraq to its people, and forge a hard-earned peace in Afghanistan. With old friends and former foes, we will work tirelessly to lessen the nuclear threat, and roll back the specter of a warming planet. We will not apologize for our way of life, nor will we waver in its defense, and for those who seek to advance their aims by inducing terror and slaughtering innocents, we say to you now that our spirit is stronger and cannot be broken; you cannot outlast us, and we will defeat you.


For we know that our patchwork heritage is a strength, not a weakness. We are a nation of Christians and Muslims, Jews and Hindus — and non-believers. We are shaped by every language and culture, drawn from every end of this Earth; and because we have tasted the bitter swill of civil war and segregation, and emerged from that dark chapter stronger and more united, we cannot help but believe that the old hatreds shall someday pass; that the lines of tribe shall soon dissolve; that as the world grows smaller, our common humanity shall reveal itself; and that America must play its role in ushering in a new era of peace. To the Muslim world, we seek a new way forward, based on mutual interest and mutual respect. To those leaders around the globe who seek to sow conflict, or blame their society's ills on the West — know that your people will judge you on what you can build, not what you destroy.


To those who cling to power through corruption and deceit and the silencing of dissent, know that you are on the wrong side of history; but that we will extend a hand if you are willing to unclench your fist. To the people of poor nations, we pledge to work alongside you to make your farms flourish and let clean waters flow; to nourish starved bodies and feed hungry minds. And to those nations like ours that enjoy relative plenty, we say we can no longer afford indifference to suffering outside our borders; nor can we consume the world's resources without regard to effect. For the world has changed, and we must change with it.


As we consider the road that unfolds before us, we remember with humble gratitude those brave Americans who, at this very hour, patrol far-off deserts and distant mountains. They have something to tell us, just as the fallen heroes who lie in Arlington whisper through the ages. We honor them not only because they are guardians of our liberty, but because they embody the spirit of service; a willingness to find meaning in something greater than themselves. And yet, at this moment — a moment that will define a generation — it is precisely this spirit that must inhabit us all.


For as much as government can do and must do, it is ultimately the faith and determination of the American people upon which this nation relies. It is the kindness to take in a stranger when the levees break, the selflessness of workers who would rather cut their hours than see a friend lose their job which sees us through our darkest hours. It is the firefighter's courage to storm a stairway filled with smoke, but also a parent's willingness to nurture a child, that finally decides our fate. Our challenges may be new. The instruments with which we meet them may be new. But those values upon which our success depends — honesty and hard work, courage and fair play, tolerance and curiosity, loyalty and patriotism — these things are old.


These things are true. They have been the quiet force of progress throughout our history. What is demanded then is a return to these truths. What is required of us now is a new era of responsibility — a recognition, on the part of every American, that we have duties to ourselves, our nation, and the world, duties that we do not grudgingly accept but rather seize gladly, firm in the knowledge that there is nothing so satisfying to the spirit, so defining of our character, than giving our all to a difficult task.


This is the price and the promise of citizenship. This is the source of our confidence— the knowledge that God calls on us to shape an uncertain destiny. This is the meaning of our liberty and our creed — why men and women and children of every race and every faith can join in celebration across this magnificent mall, and why a man whose father less than sixty years ago might not have been served at a local restaurant can now stand before you to take a most sacred oath.


So let us mark this day with remembrance, of who we are and how far we have traveled. In the year of America's birth, in the coldest of months, a small band of patriots huddled by dying campfires on the shores of an icy river. The capital was abandoned. The enemy was advancing. The snow was stained with blood. At a moment when the outcome of our revolution was most in doubt, the father of our nation ordered these words be read to the people:

"Let it be told to the future world...that in the depth of winter, when nothing but hope and virtue could survive ... that the city and the country, alarmed at one common danger, came forth to meet it."

Starting Weight: 230
Current Weight: 215

Workout: None Rest Day

Meals:

1. Meal 1: El Pollo Loco Leg and Thigh with rice and vegetables 532 kcal
   


2. Meal 2: Slimfast Optima Shake with Soy Milk 200
   


3. Meal 3: Tuna Salad Croisant 369 kcal
   


4. Meal 4: Slimfast Optima Bar 220 kcal
   


5. Meal 5: El Pollo Loco leg 90 kcal
   


6. Total Calories: 1,411
   

Day 56: Bas Rutten Street Defense

After watching the UFC fights Saturday I felt the need to rewatch good ol Bas Rutten.




Starting Weight: 230
Current Weight: 215 (I've been stalled at this weight for awhile now.)

Workout B:

1. Squats 5x5 @ 235
   


2. Bench Press 5x5 @ 225
   


3. Reverse Row 5xFailure @ Body Weight
   14,10,10,9,8


4. Push Ups 3xFailure @ Body Weight
   25,18,14,


5. Reverse Crunch 3x12


6. Weight lifting Vigorous 60 minutes 593.0 calories
   

Meals:

1. Meal 1: Slim Fast Optima Shake 200 kcal



2. Meal 2: GNC Wheybolic Extreme 60 Post Workout Shake 300 kcal



3. Meal 3: Chicken Adobo with Pinakbet and Rice 511 kcal



4. Meal 4: 3 Tacos Del Carbon 510 kcal



5. Meal 5: Slim Fast Optima Shake 200 kcal



6. Meal 6: 1/2 Veggie Wheat Sandwhich 84 kcal



7. Total Calories: 1,815

Day 55: Top 100

These were the top 100 songs of 1996 the year I graduated from Highschool. The Number 1 song was the fucking macarena. How sad was that.

Bold=good song

1. Macarena (Bayside Boys Mix), Los Del Rio
2. One Sweet Day, Mariah Carey and Boyz II Men
3. Because You Loved Me, Celine Dion
4. Nobody Knows, Tony Rich Project
5. Always Be My Baby, Mariah Carey
6. Give Me One Reason, Tracy Chapman
7. Tha Crossroads, Bone Thugs-N-Harmony
8. I Love You Always Forever, Donna Lewis
9. You're Makin' Me High/Let It Flow, Toni Braxton
10. Twisted, Keith Sweat
11. C'mon N' Ride It (The Train), Quad City Dj's
12. Missing, Everything But The Girl
13. Ironic, Alanis Morissette
14. Exhale (Shoop Shoop), Whitney Houston
15. Follow You Down/Til I Hear It From You, Gin Blossoms
16. Sittin' Up In My Room, Brandy
17. How Do U Want It/California Love, 2Pac
18. It's All Coming Back To Me Now, Celine Dion
19. Change The World, Eric Clapton
20. Hey Lover, LL Cool J
21. Loungin, LL Cool J
22. Insensitive, Jann Arden
23. Be My Lover, La Bouche
24. Name, Goo Goo Dolls
25. Who Will Save Your Soul, Jewel
26. Where Do You Go, No Mercy
27. I Can't Sleep Baby (If I), R. Kelly
28. Counting Blue Cars, Dishwalla
29. You Learn/You Oughta Know, Alanis Morissette
30. One Of Us, Joan Osborne
31. Wonder, Natalie Merchant
32. Not Gon' Cry, Mary J. Blige
33. Gangsta's Paradise, Coolio
34. Only You, 112 Featuring The Notorious B.I.G.
35. Down Low (Nobody Has To Know), R. Kelly
36. You're The One, SWV
37. Sweet Dreams, La Bouche
38. Before You Walk Out Of My Life/Like This And Like That, Monica
39. Breakfast At Tiffany's, Deep Blue Something
40. 1, 2, 3, 4 (Sumpin' New), Coolio
41. The World I Know, Collective Soul
42. No Diggity, BLACKstreet (Featuring Dr. Dre)
43. Anything, 3t
44. 1979, The Smashing Pumpkins
45. Diggin' On You, TLC
46. Why I Love You So Much/Ain't Nobody, Monica
47. Kissin' You, Total
48. Count On Me, Whitney Houston and Cece Winans
49. Fantasy, Mariah Carey
50. Time, Hootie and The Blowfish
51. You'll See, Madonna
52. Last Night, Az Yet
53. Mouth, Merril Bainbridge
54. The Earth, The Sun, The Rain, Color Me Badd
55. All The Things (Your Man Won't Do), Joe
56. Wonderwall, Oasis
57. Woo-hah!! Got You All In Check/Everything Remains Raw, Busta Rhymes
58. Tell Me, Groove Theory
59. Elevators (Me and You), Outkast
60. Hook, Blues Traveler
61. Doin It, LL Cool J
62. Fastlove, George Michael
63. Touch Me Tease Me, Case Featuring Foxxy Brown
64. Tonite's Tha Night, Kris Kross
65. Children, Robert Miles
66. Theme From Mission: Impossible, Adam Clayton and Larry Mullen
67. Closer To Free, Bodeans
68. Just A Girl, No Doubt
69. If Your Girl Only Knew, Aaliyah
70. Lady, D'angelo
71. Key West Intermezzo (I Saw You First), John Mellencamp
72. Pony, Ginuwine
73. Nobody, Keith Sweat
74. Old Man and Me (When I Get To Heaven), Hootie and The Blowfish
75. If It Makes You Happy, Sheryl Crow
76. As I Lay Me Down, Sophie B. Hawkins
77. Keep On, Keepin' On, Mc Lyte
78. Jealousy, Natalie Merchant
79. I Want To Come Over, Melissa Etheridge
80. Who Do U Love, Deborah Cox
81. Un-Break My Heart, Toni Braxton
82. This Is Your Night, Amber
83. You Remind Me Of Something, R. Kelly
84. Runaway, Janet Jackson
85. Set U Free, Planet Soul
86. Hit Me Off, New Edition
87. No One Else, Total
88. My Boo, Ghost Town Dj's
89. Get Money, Junior M.A.F.I.A.
90. That Girl, Maxi Priest Featuring Shaggy
91. Po Pimp, Do Or Die
92. Until It Sleeps, Metallica
93. Hay, Crucial Conflict
94. Beautiful Life, Ace Of Base
95. Back For Good, Take That
96. I Got Id/Long Road, Pearl Jam
97. Soon As I Get Home, Faith Evans
98. Macarena, Los Del Rio
99. Only Wanna Be With You, Hootie and The Blowfish
100. Don't Cry, Seal




Starting Weight: 230
Current Weight: 215

Workout B: Last Day for the De load phase. Then it's back to lifting heavy.

1. Squats 5x5 @ 225
   


2. Military Press 5x5 @ 135
   


3. Dead lifts 5x5 @ 225
   


4. Pull ups 3x5 then 1x15 @ 90 underhand
   


5. Reverse Crunch 3x12


6. Total Calories Burned: Weight Lifting - free weights or machine, vigorous
   596 calories in 1 hr

Meals:

1. Meal 1: Pot Roast with Rice, Green Beans and Carrots 509 kcal
   


• 1 Serving Tyson Beef Pot Roast 170 kcal
• 1 Cup Plain Rice 205 kcal
• 1.5 Cups Green Beans 66 kcal
• 2.5 Cups Carrots 68 Kcal



2. Meal 2: Slimfast Optima Shake 200kcal



3. Meal 3: Slimfast Optima Bar 220kcal



4. Meal 4: Slimfast Optima Shake 200kcal



5. Total Calories: 1,129
   
   
   

Day 54: Damn

I'll just leave this here.







Starting Weight: 230
Current Weight: 216

Workout: None, Rest Day

Meals:

1. Meal 1: Sausage with green beans, onion and rice 493 kcals
   
   1 White Onion 64 kcal
   1 Cup Plain Rice 205 kcal
   1 Cup String Beans 44 kcal
   1 Beef Hot Link 180 kcal
   
   


2. Meal 2: Slimfast Optima bar 220 kcal



3. Meal 3: Slimfast Optima bar 220 kcal



4. Meal 4: Slimfast Optima Shake with Soy Milk 200 kcal



5. Meal 5: Sausage with green beans, onion and rice 493 kcals
   
   1 White Onion 64 kcal
   1 Cup Plain Rice 205 kcal
   1 Cup String Beans 44 kcal
   1 Beef Hot Link 180 kcal



6. Total Calories: 1626

Day 53: 5 Things You Need to Know About Weight Loss Supplements

5 Things You Need to Know About Weight Loss Supplements

Article taken from live strong.com

1. Most Weight Loss Supplements Have Not Been Proven Safe or Effective

The plethora of weight loss supplements available to consumers at local grocers, health food stores, pharmacies and online storefronts can be a tantalizing purchase to the dieting adult. Most, however, have not been rigorously tested or Food and Drug Administration approved. Many contain a cocktail of ingredients, without indication of how much of each (the proverbial "proprietary blend") and most are so new that long-term effects have yet to be witnessed. If you do choose to utilize them, follow instructions carefully and stop taking the supplements if any harmful side effects arise.

2. There is no Such Thing as a Magic Pill

As much as you may wish to believe that the popping of a pill can lead to instant weight management results, it simply is not the case. Weight management is challenging in today's world, so putting your faith in something external--a pill--may seem reasonable. No study shows, however, the efficacy of the pills over standard diet and exercise improvements. If you consume such supplements without any dietary or lifestyle change, you likely will not reap results.

3. Many Weight Loss Supplements Contain Stimulants

When embarking upon weight loss, energy is often a primary issue. Added exercise and reduced calorie intake can necessitate increased energy. Though much of your energy should come from healthy food choices, proper hydration and appropriate rest, many individuals rely upon supplements for that extra boost. Weight loss supplements often contain stimulants such as caffeine, guarana, ginseng, kola derivatives or ephedrine (which is no longer legal for sale in the United States). When taking such a supplement, be sure to drink plenty of water, as stimulants can be dehydrating. If you suffer from or are at risk for high blood pressure, avoid supplements that contain these stimulants.

4. Weight Loss Supplements Carry Health Risks

Weight loss supplements may provoke unwanted side effects. Many are diuretics (ridding your body of water). Other potential side effects include palpitations, racing heart beat, profuse sweating, nausea, vomiting and possible addiction. Both diuretics and stimulants can lead to kidney and liver damage and sudden heart attacks. If you have a history of eating disorders, depression, high blood pressure or are pregnant, do not take weight loss supplements

5. Professional Guidance is Key

Once you've decided to incorporate a weight loss supplement into your lifestyle, professional guidance is crucial. A trusted physician can help determine which supplement or supplements are best suited for you and your goals and can help ensure that appropriate safety precautions are taken. A dietitian or nutritionist can help you create a healthy eating plan to work along with the supplements, as well as educate you on maintenance once your goals have been attained.

Starting Weight: 230
Current Weight: 215


Workout: As I said before this is a deload phase, so I will be going light.

1. Squats 5x5 @ 225

2. Bench Press 5x5 @ 225

3. Inverted Rows 5xFailure @ Body weight

* 1x12
* 1x11
* 1x10
* 1x9
* 1x8


1. Push Ups 3xFailure @ Body Weight

* 1x26
* 1x16
* 1x10


1. Reverse Crunch 3x12

Total Calories Burned: Weight Lifting - free weights or machine, vigorous
596 calories in 1 hr


Meals: All the calorie numbers are taken from this site. The Daily Plate

1. Meal 1: Chicken and sausage Casserole 732.5 kcal


2. Meal 2: Slimfast optima shake with soy milk 200 kcal


3. Meal 3: Slimfast optima bar 220 kcal


4. Meal 4: Chicken and sausage Casserole minus the cup of rice 532.5 kcal
   


5. Meal 5: Slimfast optima shake with soy milk 200 kcal


6. Total Calories consumed: 1885

Day 52: 12 signs you need to go on a diet

Taken from Banned Hollywood.

Your legs have tan lines from your stomach blocking the sun

Inanimate objects know what you’re thinking

Your neck is wider than your head

6 girls should, but only 5 girls fit in the picture

Your boobs impair your vision on the road

You look like the Michelin Man

No one can tell if you’re a man or a woman

Your penis is sandwiched between your nuts and stomach

You need help putting on your pants

You weigh more than your motorcycle

Even your unitard has stretch marks

Your stomach hangs out from under your dress

Starting Weight: 230
Current Weight: 217

Work out: None rest Day

Cardio: 10 Minutes 115.0 calories burned

1. Jump rope x 50
   
2. Bike 400 meters
3. Kettle swings with 25 lbs
   
4. Rest
5. Repeat x 3
   

Meals: All the calorie numbers are taken from this site. The Daily Plate

1. Meal 1: Slimfast Optima Shake with Soy Milk 200 kcal


2. Meal 2: Beef Tips with Rice and Bok Choi 525 kcal
   
   1 cup Beef Tip 300 kcal
   1 cup Rice 205 kcal
   3 cups Bok Choi 20 kcal


3. Meal 3: Slimfast Optima Peanut Butter Meal Bar 220 kcal



4. Meal 4: Slimfast Optima Shake with Soy milk 200 kcal



5. Meal 5: Scrambled eggs with rice, sausage and vegetables 545 kcal
   
   2 Eggs no oil or butter 140 kcal
   1 cup rice 205 kcal
   1 Hilshire Sausage 180 kcal
   3 cups Bok Choi 20 kcal

Total Calories: 1670

Day 51: The Next 50 Days

I'm going to be going to the gym from now till my sister's wedding. The weight that I'm using now is too heavy for me to be doing without a safety bar. I'll still be using my home gym, but it's only going to be used for my light days. I'll eventually buy myself a smith machine or a squat cage but that will probably be after the wedding.




Starting Weight: 230
Current Weight: 218 (went up 2lbs due to the excess of Vegas)

Workout B: This is going to be a deload phase for 1 week only. While I get used to the Smith Machine. Then it's back to lifting heavy.

1. Squats 5x5 @ 225 (-15)
   


2. Military Press 5x5 @ 135 (-5)
   


3. Dead lifts 5x5 @ 225 (-25)
   


4. Pull ups 5x5 @ 170
   


5. Reverse Crunch 3x12


6. Weight lifting Vigorous 60 minutes 593.0 calories
   
   Jumping Rope: moderate 15.0 minutes 247.0 calories
   

Meals: All the calorie numbers are taken from this site. The Daily Plate

1. Meal 1: Slimfast Optima Shake with Soy Milk 200 kcal


2. Meal 2: Salmon Rolls 8 pieces 348 kcal
   
   Today is a half day since I slept 8 hours the previous night and was only awake for 8 hours before I have to go back to sleep to get ready for work. Tomorrow everything will be back to "normal".
   

Day 50: Vegas

Going to play some poker this weekend in Vegas.




Starting Weight: 230
Current Weight: 216

Workout : None Rest Day

Meals: All the calorie numbers are taken from this site. The Daily Plate

1. Meal 1: Tyson Chicken Breast Medallions In Italian Herb Sauce 369 kcal
   
   1 Serving Tyson Chicken Breast 120 kcal
   1 Cup Plain Rice 205 kcal
   1 Cup String Beans 44 kcal


2. Meal 2: Pho Beef (large Bowl)831 kcal


3. Meal 3: Slimfast Optima Peanut Butter Meal Bar 22 kcal



4. Total Calories: 1420

Day 49: How to Lose Fat Fast

Taken from Strong Lifts.com

People often talk about diets vs. lifestyles. Diets don’t work to lose fat. Lifestyle changes do.

If you want to maintain a healthy body fat, I agree. But if you want to go from 20% body fat or more to 10% I don’t.

Fat is emergency storage for your body. Forcing your body to lose fat isn’t a healthy condition to stay in. Fat loss must happen fast.

Here’s how to lose fat fast.


1. Eat less. Start eating your body-weight in lbs x 16kcal (use Fitday). Cut 500kcal one week later. Check the balance one week later again.

* You Lose Weight: keep eating the same amount of calories.
* You Don’t Lose Weight: cut another 500 calories.

Don’t jump on a 2000 calorie diet. Only cut calories when you don’t progress.


2. Maintain Muscle. Lose fat, not muscle. Muscle burns calories, fat doesn’t. The more muscular you are, the more calories you burn.

* Eat. Fat is emergency storage. Your body will hold fat & burn muscle when you don’t eat. Don’t starve yourself, eat every 3 hours.

* Eat Protein. Get at least 1g/lbs protein daily so your body can build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.

* Get Stronger. If your body-weight stays the same & you build muscle, your body fat goes down. Get on StrongLifts 5×5.


3. Burn More Calories. Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better.

* Exercise. Tons of sports you can choose from: weight lifting, running, strength training, swimming, etc. Whatever you prefer.

* Move More. Stop choosing the parking spots near the entrance, watch less TV, play less video games, … Get out & walk.


4. Do Cardio. Cardio makes you lose fat faster & allows you to eat more. If you burn 1000kcal using cardio, you can eat 500kcal more while still having a 500kcal deficit to lose fat. Here’s how to lose fat using cardio:

* 3 x 30 Mins. Work yourself up to 4 x 45 mins a week. Do the cardio post strength training. You won’t lose muscle if you eat post workout.

* Moderate Intensity. Your goal is to lose fat, not exhaust yourself. You should breathe heavier than when at rest, but not gasping.

* Elliptical Trainer. I prefer the elliptical trainer for cardio. Feel free to try other cardio machines.


5. Eat Healthy. Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy.

* Macronutritients. Switch to a 45% protein, 20% fat, 35% carb diet. Use Fitday to calculate your macronutrient intake.

* Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …

* Proteins. Get at least 1g/lbs protein daily to build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.

* Whole Grain Carbs. Cut your carb intake. Eat the bulk of your carbs within 90 mins post exercise & go whole grain: oats, rice, breads, …

* Healthy Fats. Fat satiates, helping you fight hunger & carb cravings. Balance your fat intake: fish oil, saturated fat & olive oil. No trans fats.

* Quit Junk Food. Quit junk food & soda. Limit junk food consumption to once a week & don’t overdo it.

* Drink Water. Drink 1 liter per 1000 calories you expend. Your body will stop holding water if you drink more water.

* Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.

If you have trouble building the habit of eating healthy, check out the tips in StrongLifts 5×5 eBook. Click here to get it for free.


6. Eat The Same Every Day. The more variety you build into your diet, the less you stick to it. Eating the same every day is more effective. It also teaches you food is fuel in the first place, not pleasure.

Select several healthy & balanced meals you like. Eat them every day. Change the meals when you get bored of them. Not fun, but effective. Think results.


7. Keep Yourself Motivated. Set goals & track progress. The weigh scale is not your best tool. Better are:

* Fat Measurements. Measure your body fat weekly using a fat caliper.
* Pictures. Take pictures every 4 weeks.
* Blood test. Check health improvements.
* Weigh Scale. Only use it once a week, like every Friday.

Keep a training journal online. On StrongLifts.com Forum for example. You’ll get feedback & you won’t feel alone anymore in what you’re trying to achieve.

Starting Weight: 230
Current Weight: 216

Workout B:

1. Squats 5x5 @ 240 (+5) & 1x10 @ 135
   


2. Military Press 5x5 @ 140 (+5) 1x10 @ 50


3. Dead lifts 2x5 @ 250 (+5) 1x10 @ 90


4. Pull ups 3x5 @ Body Weight & 1x10 @ 90 (underhand)
   


5. Reverse Crunch 3x12


6. Total time 75 minutes
   Calories Burned: approx 738.0 calories

Meals: All the calorie numbers are taken from this site. The Daily Plate

1. Meal 1: Slimfast Optima Shake with Soy Milk 200 kcal


2. Meal 2: Tyson Chicken Breast Medallions In Italian Herb Sauce 489 kcal
   
   2 Servings Tyson Chicken Breast 240 kcal
   1 Cup Plain Rice 205 kcal
   1 Cup String Beans 44


3. Meal 3: Slimfast Optima Shake with Soy Milk 200 kcal


4. Meal 4: McDonald's Filet O Fish 1 sandwich 380 kcal
   


5. Meal 5: Slimfast Optima Shake with Soy Milk 200 kcal


6. Meal 6: Slimfast Optima Shake with Soy Milk 200 kcal


7. Total: 1669