5150

Day 150: Oh Sh!t is that Tony Horton?

2009-04-23T12:28:00.000-07:00

Working nights, I often see the the P90x commercials displaying their regular people with extraordinary results. I've always been weary about these programs that make you shell out 300 or so dollars for an exercise plan. So when I saw a "used" copy of P90x for only $30 at the bootleg central known as "Frank and Sons", I decided to get it.

I'm glad I did.

The program starts off with the Chest and Back routine. And it's damn hard.
It focuses so much on the chest and back muscles as I'm writing this, my entire upper body is shaking. . With so much effort put on doing push ups and pull ups your upper body is going to get the workout of a lifetime. The P90X Chest And Back routine goes like this: chest, back, chest, back until you're done.

The chest part of the routine involves doing standard push ups, military push ups, diamond push ups, wide fly push ups, dive bomber push ups, and decline push ups. You will do all of these workouts twice through out the one hour. Tony Horton demands you to go all out for each push up routine for at least one minute. You are working on so many different areas of your chest during this time period.

The back part involves lots of pull ups and since I can do very many I opted to us the lat pull down machine. The variety of pull ups and chin ups are wide front pull ups, reverse grip chin ups, and closed grip overhand pull ups and you do these twice. Your pull up bar gets a lot of use here. A couple of other back workouts are “lawnmowers” which is where you get into a lunge with a weight of your choice and pull it up like your trying to start a lawnmower. Back flys are where you get a weight and sit on the edge of a chair with weights behind your heels and you bring the weight up pinching your shoulder blades together at the top. Heavy Pants refers to a workout in which you have one foot forward with bent knees and you lift the weights up in a motion like you are trying to pick up your pants.

This hour long workout is fun and exhausting. If I'm not sore tomorrow I'll be fairly surprised

Starting Weight: 230
Current Weight: 199.0

Workout: Chest and Back 2 rounds

Standard Push ups 20 - 20
Wide Front Pull ups 120lbs x 10 - 10
Military Pushups 15 - 10
Reverse Grip Chin ups 120lbs x 10 - 10
Wide Fly Push ups 10 - 10
Close grip over hand pull ups 120lbs x 10 - 8
Decline Push ups 12 - 10
Heavy Pants 30lbs 10 - 12
Diamond Push ups 10 - 7
Lawnmowers 30lbs 15 - 15
Dive Bomber Push ups 6 - 6
Bent over rows 95lbs x 10 - 10

Day 144: The Biggest Loser

2009-04-17T18:37:00.000-07:00

Why is this show still on the air? Healthy FAT loss is no greater than 2 pounds per week – period. For every 3,500 calories you do not consume or a 500 kcal deficit per day amounts to a 1 pound (fat) weight loss. That’s ONE POUND per week! The shows results are completely unrealistic according to basic human physiology. The weight loss numbers do not add up – it is totally impossible for this rate of FAT loss (which the show alludes to as FAT loss) to occur.

Contestants show a supposed 7 day weight (fat) loss sometimes in excess of 20 pounds. A 20 pound weight loss (of FAT) in one week is 70,000 calories, which is a 10,000 calorie deficit PER DAY. An Iron Man athlete would have trouble doing that, even Michael Phelps during the Olympics would have trouble doing that and these people are unfit, overweight individuals NOT elite athletes. They should NOT even be working out 6-8 hours a day! To burn off that amount of calories would mean constant fueling. You can’t exercise 6-8 hours a day without fuel – period.

The contestants are NOT losing fat – they are losing mostly everything but that (like water weight). The people who are actually losing weight slowly with a more realistic number for of weight loss are penalized, humiliated and punished by being sent home with their tail tucked between their legs as if they did something horrible. How sick is that?

Starting Weight: 230
Current Weight: 200

Day 143: LOL

2009-04-16T20:13:00.000-07:00

For the past two weeks my diet has been pretty much gone out the window. While my caloric intake has stayed within normal limits, I've been consuming more junk food. Now my body is starting to suffer. I had my first sugar crash in 5 months, yesterday after drinking a Venti Caramel Cappuccino. It hit me real hard. I began to shake in my car and had to pull over on the freeway. Needless to say, that little incident sparked me to get back onto the routine.

Starting Weight: 230
Current Weight: 200

Workout: A (I'm going slow this week as I get back into it)

Bench Press 5x5 @ 190
Lat Pull Downs 5x5 @ 140
Dips 6x6 @ 200
Seated Rows 6x6 @ 135

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1:

Scrambled Egg 1 Egg 70 cal
Heinz Vegetarian Beans, No Meat .25 servings 63 cal
GNC Pro Performance Wheybolic Extreme 60 1 serving 310 cal

Meal 2:

Plain Rice 1 cup 205 cal
Bok Choy 12 0z 40 cal
Costco Rotisserie Chicken 4 oz 175 cal
Kellogg's Rice Crispies Mini Treat 1 bar 100 cal

Snack 1:

Panera Bread Coffee Cake (Cherry-Cheese) 1 serving 210 cal

Meal 3:

Plain Rice 1 cup 205 cal
Bok Choy 12 0z 40 cal
Costco Rotisserie Chicken 4 oz 175 cal
M & M minis 1 pack 200 cal

Total calories: 1793

Weight Lifting 20 minutes: -183.0
Rowing 24 minutes Vigorous: -417

Total: 1193

Day 129: Shane's Fat Loss Manifesto

2009-04-02T11:07:00.000-07:00

This is a great article that I found that answers most of the basic questions on how to lose weight.

Shane’s Fat Loss Manifesto

Introduction

Having lost a bunch of weight, I get asked a lot about how I did it and what I’d recommend to other people. So I’ve decided to try and summarize all those ideas into this. I hope to have included enough information to help somebody else be successful without dragging the reader through mind-numbing details which I’ve left out.

Weight Loss vs. Fat Loss

The most commonly stated goal for most of the fitness-minded public is “weight loss”. What’s really intended here is “fat loss”. The difference between losing weight and losing fat is being able to build or maintain muscle mass. There are some muscle facts that need to be understood by anyone seeking to lose weight.

Muscle weighs considerably more than fat. In theory, a person could lose weight and still be fatter than before. And by fatter, I’m referring to the percentage of your body that is fat. That’s not that kind of weight loss we’re interested in. Also, a person could gain muscle and lose fat and end up both heavier and thinner. Similarly, and this happens a lot, slow muscle growth with fat loss could make a person thinner while the weight scale doesn’t see a change.

Other factoids about muscle: Muscle at rest burns more calories than fat at rest. Muscle looks a lot better than fat.

Therefore when we set out to lose weight, it is clearly in our best interest to simultaneously gain or maintain muscle mass. You’ll see later that we can make exercise and nutritional choices which conserve or increase muscle mass while we burn fat.

Burning Fat

Fat loss has only one requirement: calories burnt > calories consumed. Simple, right? Calories consumed are easy to monitor and control. Calories burnt are a lot more complicated.

Despite what your cardio machine at the gym might say, there is not a calories burnt speedometer that anyone can read (although www.bodybugg.com might soon prove it can do this). Your metabolism governs how many calories the body burns. Your treadmill knows little about your metabolism while you’re on the treadmill and it is completely clueless about the 23 1/2 hours per day you aren’t on the treadmill.

To burn more calories, we need to increase the metabolism. Exercise and nutritional choices can speed up or apply the brakes to the metabolism.

Hitting The Accelerator

Cardio is by far the biggest factor for making an immediate impact on accelerating the metabolism. Generally speaking, the faster your heart rate is during exercise, the more energy you’re burning and the faster your metabolism will run in response to that energy demand. Great, so lengthy heart-pumping exercises like brisk running are what we should strive for, right? Well, not really.

When an intense demand for energy (like running) persists long enough, the body will burn muscle mass to supply the energy for the exercise. Sadly, it is easier for the body to burn muscle than fat. This is why marathon runners thin as rails and lack muscle tone. We don’t want that (or maybe you do - and if so stop right here).

You might notice that cardio machines like treadmills show a moderate heart rate as being most appropriate for fat burning. The reason behind this theory is to avoid the aforementioned muscle burning. Long, moderate cardio sessions burn less fat than intense cardio, but it does so with minimal muscle loss. So should we make the compromise of preferring long boring cardio machine workouts?

HIIT

We can do better. There’s something in between called High Intensity Interval Training (HIIT). HIIT is basically any cardio-centric exercise performed as intensely as possible for short durations with rest intervals in between. One example might be 10-15 intervals sprinting on a stationary bike for 30 seconds, followed by 60 seconds of a slow pace. The intervals are short enough that the body doesn’t cannibalize its own muscle for energy. But the intensity is high enough that the metabolism is served notice that it needs to create larger energy stores called ATP inside the muscles to support future HIIT workouts. And its that that “served notice” bit that makes HIIT so good.

It takes the body hours to create more ATP. So for hours after performing HIIT, the body will mine its own fat (!) for energy to replenish and enlarge ATP stores inside the muscles. Now that’s exactly what we’re looking for - mining fat stores to benefit muscle.

A fringe benefit is that our muscles get more ATP (available energy stores) from this process. This means the next time you do HIIT, or any other intense cardio, you’ll be able to perform at a higher level. You’ll be able to go faster for longer durations (still short intervals) and/or with less rest in between. And that in turn signals the body that it needs even more ATP for next time.

The whole thing is a self-spiraling process of burning fat and increasing your performance without burning muscle mass.

How much HIIT should we perform? Everything I read says 2-3 times per week. Forget the boring cardio sessions on treadmills and such. You don’t need them any more.

How long should each HIIT session be? HIIT is a very efficient process. Depending on what you’re doing, anywhere from 5-20 minutes will do. And believe me, if you perform at 100% effort as you should during these intervals, you’ll agree that several minutes of HIIT is PLENTY.

Keep Lifting

Despite our best efforts to not burn muscle mass for energy, they’re going to fade if we don’t use them. And we might as well build them up a bit in helping our goals. So we’ve got to put weight lifting into our routine. How often to lift, what weights to use, and what kind of lifts to perform is a topic for some other book. I’ll only say that I recommend the following: lift 3-4 days per week and wait at least 2 days before lifting with the same body part twice. Also make your weight-lifting challenging. For example if you lift a weight n times, make sure it is heavy enough such that you couldn’t lift once or twice more before failure.

So now we’ve got exercise goals which burn fat and increase or maintain muscle mass. Sweet. So now we’ve got a good handle in the “calories burned” side of that fat loss equation, right? Well, mostly. You’ll see next that nutrition has an impact too.

Calories Consumed

Every time we digest food, the metabolism goes up a small notch. And every time the body perceives starvation, the metabolism slows down. Therefore, one strategy to keep the metabolism flowing at a higher pace is to eat frequently. I eat every 3 hours. In 3 hours, food is completely digested so why not give the metabo something else to do and feed the beast again. Eating frequently also carries the benefit of keeping blood sugar more constant which is another benefit for our mood, or motivation, our appetite, and our disposition to convert blood sugar into fat stores - not to mention keeping diabetes away. So, regardless of what quantity of food you eat in a day, try it in portions spread out every 3 hours.

How many calories should we eat? More than you might think.

As stated previously, there’s no proven meter that tells us how much we’re burning. So our best method is trial and error. If we’re getting fatter we need to eat less. If we’re getting leaner, than we’re eating the right amount. Pretty simple, right?

In judging whether or not we’re getting leaner or fatter, keep in mind my comments about muscle mass vs fat mass. You could be leaner and still be heavier or you could be lighter but still fatter. So I recommend using a tape measure in conjunction with a weight scale. I also recommend measuring every 2 weeks and not daily. Daily measurements have too much fluctuation to make trend spotting obvious.

As with weight lifting, entire books are written addressing what kind of calories to eat for a fitness program. In general, I’ll say the following.

FAT DOESN’T MAKE YOU FAT, GET OVER IT!

You won’t turn into a banana from eating bananas and eating fat isn’t going to turn you into fat. Eat things lean in saturated fat and purposefully eat some healthy fats like olive oil, nuts, peanut butter, avocado, etc. If you’re a guy, eat 1-1.5 grams of protein per pound of body weight. After workouts, eat protein with simple carbs (white rice, white pasta, most cereals, white bread, etc.) because this combination helps muscle recovery and growth. Do not eat simple carbs at any time other than post-workout. Other than post workout, make sure all your carbs come from veggies, small amounts of fruit, 100% whole wheat bread, wheat pasta, brown rice, etc. Eat your more of your carbs earlier in the day and fewer later in the day. Eat 0 carbs in your last (6th) meal at night.

Moderation, not perfection. A couple times per week, eat whatever you want to eat.

You can’t get healthy by eating healthy only once in a while. Conversely you can’t hurt yourself by eating unhealthily only once in a while!

Adjustments

Anyone serious about fat loss can lose up to a point. At some point almost everyone asks, “why have I stopped losing”. The answer is that pesky metabolism. We can influence the metabolism, but the metabolism can also be hard headed. The metabolism’s main goal in life is to keep you alive. And it doesn’t give a rat’s butt how fat you are. If the metabolism sees that you’ve been losing weight for too long, it will slow down and your fat loss will come to a screeching halt.

What then? Decrease calories? That would work for a short while, but that metabolism is one tough bastard. It will slow again, sooner than later.

After some time, we’ve got no choice but to allow the metabolism some time to relax. So after some period of fat loss if you plateau for 4 weeks, it is time to pat the metabolism on the back and let him take it easy for about another 4 weeks. Completely contrary to what your intuition might suggest, when you stop losing fat, you need to eat more, not less.

Gradually, by perhaps in 200 calorie/day weekly increments, increase your intake each week until you reach maintenance calories (whatever non-dieting calorie level causes neither weight gain nor weight loss). Keep exercising and trust me you will not regain the weight. In fact, as you may lose a couple more pounds of fat! As you eat more, the metabolism will relax and possibly even kick back its heels and speed up a little.

Once you reach maintenance level calories, stay there for about a month. This will allow the metabolism to develop a new comfort zone. It will realize that its OK to be at your current weight. After this maintenance period, commence cutting calories and watch your fat loss continue!

Counting Calories

Itsn’t calorie counting a drag? Must I carry around a PDA, calculator, or paper to track everything?

Of course not. You’re living in the information age!

Check out The Daily Plate over at Livestrong.com. They have a huge food-tracking database. Sign up for a free account over there, enter what you eat, and they track your calories as well as a breakdown of how much protein, carbs, fat, cholesterol, sodium, etc you’re eating.

Day 122: German Volume Training

2009-03-26T23:08:00.000-07:00

I stumbled upon this today on T-nation. Since I've done the 5x5 and 8x8 programs already. I think I'm going to try this one for the next two months. I won't post the entire article but just the important part.

Let's say your first movement is the bench press. You'd want to pick a weight that you could do approximately 20 times. For most people, this would be about 60% of their 1RM.

You begin by doing 10 reps with that weight. Rest 60 seconds and perform another 10 reps. Continue in this manner, without changing the weight, until you've performed 10 sets.

Keep in mind, however, that if you actually complete 10 sets of 10, you chose a weight that was too light.

Ideally, a 10-set progression would look something like this:

Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 6 reps
Set 8: 8 reps*
Set 9: 7 reps
Set 10: 6 reps
*Oftentimes, you get a neurological rebound effect at set 7 or 8 where you actually increase your reps again.

Once you did achieve 10 sets of 10, however, you'd increase the weight the next workout.

Here is the rest of the article. Click Here

Starting Weight: 230
Current Weight: 198.0

Workout: A

Dips @ 198

Lat Pull Downs @ 135

Bench Press @ 135

Seated Row @ 90

Cardio: Rowing and Jump Rope

Workout: B

Squats: @ 135

Shoulder Press @ 90

Deadlifts @ 135

Shrugs @ 90

Cardio: Heavy Bag Work and Jump Rope

Workout C: Rest Day, Hiking and Rowing

Day 121: The next step

2009-03-25T09:38:00.000-07:00

I'll post some pictures taken at my sisters wedding sometime next week, but more importantly, it's time for the next goal. I'm aiming for 190 lbs by May 20. Why May 20? It's another wedding. My cousins wedding to be exact. To accomplish this task I will switch back to the 5x5 program for the next two months with the addition of rowing and hiking for my cardio. My diet will remain roughly the same as well, 4-5 small meals a day with 2 cheat days on the weekends.

Starting Weight: 230
Current Weight: 198.0

Workout:

Day 1: Workout A with interval Rowing / Jump rope
Day 2: Hiking (AM) Rowing (PM)
Day 3: Workout B with interval Rowing / Heavy Bag
Day 4: Rest
Day 5: Workout A with interval Rowing / Jump rope
Day 6: Hiking (AM) Rowing (PM)
Day 7: Workout B with interval Rowing / Heavy Bag

Day 112: I MADE IT!!!

2009-03-16T22:07:00.000-07:00

As of 10:00 tonight 03/16/09, I weigh 199.5! I made it!

Day 108: Cardio Hell

2009-03-12T10:55:00.000-07:00

For the past week my cardio has been intense and I don't know how long I can sustain this pace.

I've been doing 10, three minute circuits of rowing, followed by one minute of jump rope. So basically 40 minutes of cardio before I go to sleep and after I wake up. On top of that I'm still doing the 8x8 workouts. Needless to say I'm exhaused.

Starting Weight: 230
Current Weight: fluctuates between 201.5 and 200.8

Workout:
Rowing and Jump rope -350 cal
Workout A or B -400 cal
Rowing and Jump rope -350 cal

Diet: Ususally

Breakfast: 500 cal

Lunch: 500 cal

Snack: 100-280 cal

Dinner: 500 cal

Day 100: I'm not Dead

2009-03-04T01:37:00.000-08:00

I didn't feel like blogging for awhile. The bet is still on. But it's down to the last 3 weeks and I have 6 pounds to lose. We'll see if I can pull a win out of my ass.

Starting Weight: 230
Current Weight: 206

I've been doing 3-A-Days lately.

Wake up: 10 3 minute rounds of Jump rope, cross fit exercises, and running

Workout A or B

Before Sleep: 10 3 minute rounds of Jump rope, cross fit exercises, and running

My diet has been roughly the same.

Day 76: Lay offs

2009-02-10T16:40:00.000-08:00

California Gov. Arnold Schwarzenegger will notify up to 20,000 state employees on Friday their jobs will be eliminated if lawmakers fail by then to balance the budget by closing a shortfall of more than $40 billion, a spokesman said on Tuesday.

Here's the rest of the article.

http://www.reuters.com/article/domesticNews/idUSTRE5197Z220090210

So who's going to lay off the people who got us in this mess?

Starting Weight: 230
Current Weight: 210

Workout A:

Weight Lifting one hour: -577.0 cal

Squats 8x8 @ 190
Bench Press 8x8 @ 140
Seated Row 8x8 @ 130
Leg Press 8x8 @ 204
Machine Dips 8x8 @ 150
Wide Grip Pull Down 8x8 @ 115
Triceps Push Downs 8x8 @ 95
Machine Bench Press 8x8 @ 132

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: Pinakbet with Brown rice and tofu 507

Pinakbet 1 serving 201 cal
Steamed Brown Basmati Rice 1 serving 170 cal
Tofu 1 cup 136 cal

Meal 2: GNC Pro Performance® Wheybolic Extreme 60 Vanilla 270 cal

Meal 3: Chicken wrap 239 cal

Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Romero's Whole Grain Wheat Tortilla 1 wrap 106 cal
Romaine Lettuce 2 outer leafs 10 cal
Tomato, Raw 1/2 serving 13 cal

Meal 4: Chicken wrap 239 cal

Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Romero's Whole Grain Wheat Tortilla 1 wrap 106 cal
Romaine Lettuce 2 outer leafs 10 cal
Tomato, Raw 1/2 serving 13 cal

Meal 5: Peter Pan Peanut Butter And Honey Sandwich 1 slice 245 cal

Meal 6: Quacker Oats Oatmeal 410 cal

Honey 1 serving 60 cal
Peter Pan Peanut Butter 1 serving 190 cal

Total: 1910

Day 75: Paid Off

2009-02-09T13:42:00.000-08:00

I just paid off my car today! No more monthly payments! Now I'm going to wait a few more months, maybe even a year before I make my next big purchase.

Starting Weight: 230
Current Weight: 211

Workout: None rest day. I'm completely sore

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Gnc Pro Performance® Wheybolic Extreme 60 Vanilla 270 cal

Meal 2: Pinakbet with Brown rice and tofu 507

Pinakbet 1 serving 201 cal
Steamed Brown Basmati Rice 1 serving 170 cal
Tofu 1 cup 136 cal

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

Meal 4: Kashi Golean Roll! Oatmeal Walnut 190 cal

Total: 1,227

Day 75: Aftermath

2009-02-08T19:18:00.000-08:00

I guess I over indulged with the food yesterday cause when I stepped on the scales this morning, (after a 12 hour coma) I was up 3 pounds. While not superbowl standards, it was still a shock to see how much I am willing to gore myself. Oh well. I guess it's another 3 days before it comes out.

Starting Weight: 230
Current Weight: 213

Workout B: I'm still having a tough time deciding which exercises to add on.

Front Squats: 8x8 @ 135 or so I thought. I had to stop at 6 because my wrists were hurting so much from holding the damn weight in the front. I guess I'll stick to back squats.

Military Press: 8x8 @ 90

Deadlifts: 5x5 @ 250

Wide Grip Pull Downs: 8x8 @ 115

Bulgarian Squats: 8x8 @ Body Weight

Machine Press 8x8 @ 90

Seated Row: 8x8 @ 125

Bicep Curls: 8x8 @ 25

Meals: All Calculations were taken from MyDailyPlate.com

Since I was only awake for 8 hours I only ate 3 meals.

Meal 1: GNC Pro Performance Wheybolic Extreme 60 1 serving 310 cal

Meal 2: Dragon Roll 1 roll 507 cal

Meal 3: Pinakbet with Brown rice and tofu 371

Pinakbet 1 serving 201 cal
Steamed Brown Basmati Rice 1 serving 170 cal

Day 74: Salo Salo

2009-02-07T19:07:00.000-08:00

THERE ARE NO LIGHT FOODS IN THE PHILLIPPINES

Like a number of nations whose histories have been written in part by colonization, the Philippines was left with a cuisine permanently altered, with food that pulls not just from its neighborly Malay base but also its now hereditary Spanish roots. So while Salo Salo Grill’s menu at first reads as foreign as any set before you, you’ll inevitably dig down to a more familiar level, to dishes like arroz la paella and longanisa, an island interpretation of chorizo.

Unlike some Asian cuisines renowned for their impeccable lightness, Filipino food hits with heavy flavors, a cuisine as fond of the fryer as it is bottles of thick dipping sauces. And Salo Salo Grill’s lechon sa kawali serves up both of those. The dish is a decadent pleasure: pan-roasted pork as crisp as that pig from memories past but also somehow still impossibly tender—you can halve the pieces of pork with just about no effort. They’re accompanied too by Mang Tomas lechon sauce—a ubiquitous liver-based commodity that’s poured onto just about everything. On the pork, it’s another layer of flavor to an already great dish.

Kare kare, a popular peanut-based stew, is another one of Salo Salo Grill’s heavier options, with its pool of gravy-like sauce ending up somewhere between peanut butter and a Thai curry. The dish keeps its protein heavy, too, as hunks of oxtails soak up the sauce with ease. But if you don’t read the menu carefully, you’ll miss another ingredient—tripe. The flimsy triangles of stomach lining hide almost too well in the kare kare, but give the pieces a quick poke and they’ll jiggle with an uncomfortable ease, the way a kind of limp fungus would. As texture and taste go, the tripe doesn’t add much to the dish’s uneven flavors—the oxtails carry the kare kare.

On the relatively lighter side of Salo Salo Grill’s heavy menu is the sizzling bangus, a fried milkfish filet served crackling under a few slices of onion and a practically boiling tamarind gravy. The fish is cooked perfectly and strikes an expert balance—a kind of filling fix that amazingly won’t weigh you down.

Still, Salo Salo Grill isn’t the kind of place you go for an easy meal. Here, just finishing most orders takes a nearly endless effort and returns an ultimately swollen stomach. The restaurant recalls what I most fondly remember about all those feasts years ago: plates and platters spilling out food in a constant cycle, never content to let any guest go a single minute without food.

Starting Weight: 230
Current Weight: 210

Workout: None rest day
Meals: I went to salo salo. That is all.

ITS OVER 9000!

Day 73: Super Slim Me / You're doing it wrong.

2009-02-06T14:41:00.001-08:00

The program follows writer and TV presenter Dawn Porter on a journey to discover what it takes to become a super slim Hollywood size zero. At a curvy UK size 12 Dawn is limited to a mere 500 calories per day in order to get down to her desired size. The story shows her struggle with insomnia, exhaustion and lack of energy due to reduced nutrients in her diet throughout the two months.

Consuming only 500 calories a day is the wrong way. In fact, if you want to burn fat and build muscle you actually need to eat more of the right foods at the right times. Fat burning takes energy. Losing fat by not eating just makes you weak. Burning fat by doing the right exercises with the proper intensity increases your metabolism which in turn creates the internal energy required to do the job.

Not eating enough may reduce some fat over the long term, but building muscle to replace that fat works much more quickly, is healthier, and has the added benefit of increasing your energy levels rather than decreasing them, so that you won't feel like shit.

Starting Weight: 230
Current Weight: 210 woo hoo! 20 pounds!

Workout A:

Weight Lifting one hour: -577.0 cal

Squats 8x8 @ 185
Bench Press 8x8 @ 135
Seated Row 8x8 @ 125
Leg Press 8x8 @ 192
Machine Dips 8x8 @ 140
Wide Grip Pull Down 8x8 @ 110
Bicep Curls 8x8 @ 25

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 1 serving 310 cal

Meal 2: Chicken wrap 239 cal

Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Romero's Whole Grain Wheat Tortilla 1 wrap 106 cal
Romaine Lettuce 2 outer leafs 10 cal
Tomato, Raw 1/2 serving 13 cal

Meal 3: Chicken wrap 239 cal

Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Romero's Whole Grain Wheat Tortilla 1 wrap 106 cal
Romaine Lettuce 2 outer leafs 10 cal
Tomato, Raw 1/2 serving 13 cal

Meal 4: Pancakes 520 cal

Honey 1.60 servings 96 cal
Peanutbutter 2.00 servings 376 cal

Meal 5: Gluten and Noodles 717 cal

Total 2025

Day 72: Laker Vs. Celtics part 2

2009-02-05T09:08:00.000-08:00

Lakers Win Again!

And a big FUCK YOU goes out to PAUL PIERCE AND RONDO!

Starting Weight: 230
Current Weight: 211 alright back in it!

Workout: None rest day

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: Chicken and Vegetables with brown rice 320 cal

Steamed Brown Basmati Rice 1 cup 170 cal
Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Bok Choy non salted boiled 4 servings 40 cal

Meal 2: Chicken wrap (I made this!) 239 cal

Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Romero's Whole Grain Wheat Tortilla 1 wrap 106 cal
Romaine Lettuce 2 outer leafs 10 cal
Tomato, Raw 1/2 serving 13 cal

Meal 3: Chicken wrap 239 cal

Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Romero's Whole Grain Wheat Tortilla 1 wrap 106 cal
Romaine Lettuce 2 outer leafs 10 cal
Tomato, Raw 1/2 serving 13 cal

Meal 4: Ghirardelli Dark Chocolate 60% Cacao 1 serving 130 cal

Meal 5: GNC Pro Performance Wheybolic Extreme 60 1 serving 310 cal

Meal 6: Chicken and Vegetables with brown rice 330 cal

Steamed Brown Basmati Rice 1 cup 170 cal
Stater Bros. Boneless Skinless Chicken Breast Tenderloins 1 serving 110 cal
Bok Choy non salted boiled 5 servings 50 cal

Total Calories: 1568

Day 71: SEVEN KEYS

2009-02-04T04:34:00.000-08:00

A great article from T-Nation.

Seven Keys to a Successful Body Transformation
by Chris Shugart

You've seen the jaw-dropping before-and-after photos. Maybe it's the guy with the gut turning into the guy with abs. Or the spaghetti-armed geek becoming the bruiser with biceps. Chances are, you started training with the goal of transforming yourself from one extreme to another.

Sadly, these transformations are relatively rare. Sure, most of us add some muscle, lose some fat, get stronger, feel better. Nothing wrong with that. But very few make those head-turning, "holy shit!" transformations.

Anthony Ellis, one of the first Body for Life champions.

So what are the secrets of those who do succeed?

I hate to quote Anthony Robbins here, so instead I'll paraphrase him: Success leaves clues. People who've succeeded exhibit common traits. Take 100 successful physique transformers, and I'd guess that 90 percent of them took similar routes to success. There are no secrets, but there are patterns.

So what are those patterns? To get the answers, I contacted coaches whose clients have achieved successful transformations, along with some individuals who own amazing sets of before-and-after pics.

I asked one question: "What do people who make successful physical transformations all have in common?"

Here's what they told me.

When you turn on the TV and come across a show about weight loss, you'll see a lot of crying, hugging, and syrupy-sweet one-liners about having a positive attitude.

Well, fuck that. In the real world, successful people get pissed off.

Success story Chris Bartl describes his experience like this: "I didn't like the way I looked, the way I felt, or the way I was leading my life. I was fat and it pissed me off."

Reader Chris Bartl knows the power of negative thinking.

Bartl didn't feel sorry for himself, and he didn't stand in front of the mirror repeating positive affirmations. He got angry, and even unleashed some rage on his mentors and coaches. I know because I was one of them, along with Christian Thibaudeau.

"People who get angry and fed up with being out of shape always have the most amazing, lasting transformations," says Olesya Novik, a trainer and editor of our sister site, Figure Athlete. "They feel like they've got nothing left to lose, so they push themselves to extremes and keep coming back for more."

Why does anger work? Here's my take:

The human animal is a predator. He doesn't track and kill his prey by kinda-sorta wanting it. Achieving a goal isn't a marathon; it's a sprint. You have a short, intense window of opportunity to break bad habits and smash through obstacles.

"Successful people share a willingness to get uncomfortable," Alwyn Cosgrove says. That applies to their training, diet, and lifestyle.

Now, how does a self-pitying whiner deal with discomfort? He quits. How does a guy who's willing to be an asshole deal with it? He gets ticked and fights through it. And he wins.

Anger isn't the only socially unacceptable personality trait that comes into play. "Significant change comes with getting a little selfish," says John Berardi, Ph.D. "That doesn't have to be a bad thing, although some of your friends and family may think so."

Even if it feels weird to set aside time for yourself and your own self-improvement, it's the only way to pull it off, Berardi adds. "You have to get a little selfish and take some of your time back." That allows you to avoid distraction while focusing so intensely on a single goal.

Another dickish trait common to physique success stories is a certain sense of superiority. You don't have to hold the weak-willed people around you in contempt, but it helps to remind yourself that you're stronger and more determined than people who skip workouts and succumb to the siren call of Dunkin Donuts.

If you feel guilty about your newfound arrogance, remind yourself that it's temporary. Use it, get what you want out if it, and then drop it like a bad relationship.

Take-home lesson: Positive changes often occur with the use of a negative attitude. Being an angry, self-centered asshole with a superiority complex helps body transformers reach their goals. Just be sure to cut that shit out when you're done.

"Your results and expectations are directly related to those people with whom you spend your time," says Dave Tate, a successful powerlifter, entrepreneur, coach, and transformer. "If you're trying to get strong, then get around strong people. Get around those people who see you as you'll be, not as you are."

Dave Tate knows a thing or two about body transformation.

"You're the average of the five people you spend the most time with," says Charles Poliquin. If you're trying to lose fat, then hanging around sedentary junk-food junkies isn't going to work. They're more likely to bring you down than you are to bring them up.

Why does it work that way? It's perhaps related to a concept known as "cultural para-stimuli." Nobel laureate Victor Starling coined the term after conducting an infamous study on cats. First, he took half the cats in the study and performed a type of brain surgery on them that made them act in bizarre, often self-destructive manners. Then he put them in with the rest of the cats.

Did the crazy cats normalize their behavior to match that of the sane cats? Nope. The normal cats adopted the crazy behaviors of the surgically brain-damaged ones.

Think of the self-destructive behaviors of your friends and family, the ones who overeat, don't train, and otherwise damage their bodies through their lifestyles. Do you bring them up, or do they drag you down? Chances are, it's the latter.

"Most successful body transformations begin by surrounding yourself with fit people going after the same goals," Berardi says. These could be friends who're at your level, or mentors and role models who pull you up to their level. "Either way," Berardi adds, "Relationships like these insulate you against the sort of negativity that comes from friends, family, and coworkers who aren't on board with your quest for self-improvement."

Take-home lesson: The most successful people are those who surround themselves with others who have the same goals. Likewise, they remove themselves from the "crazy cats" who bring them down.

A goal has to be specific, and it must have a deadline.

"The last day is the key," Dan John says. "It can be a wedding day, a reunion, the 28th day of the V-Diet, or whatever. Just find an end date. Open-ended goals, like New Year's resolutions, usually don't last a week. Why? Because there's no end date."

Thibaudeau concurs: " 'Getting leaner' isn't a goal. A good goal has a measurable objective, a time frame, and a reason." He offers this example: "Starting on January 15, I want to drop down to 5 percent body fat to peak for a bodybuilding competition on May 21." That's a real goal.

"I've had some of my chubby clients schedule photo shoots three or four months from the date we begin working together," Novik says. "At first, they thought I was crazy, but once that date really registers in their minds, they'll do anything in their power to be ready.

Novik sees this with experienced figure and bodybuilding competitors: "They don't have superhuman powers, or access to anything special. They just know they have to be on stage in a tiny suit in a few short weeks."

Joel Marion, a Body for Life champion and coach, puts goal-setting at the top of any would-be transformer's to-do list. "Compare someone with a goal of 'I want to change my body' to someone whose goal is 'I want to weigh 175 pounds at 10 percent body fat by April 1, 2009,' " Marion says. "The second person is about a million times more likely to make a dramatic change to his body, and it all starts with a highly specific goal."

The evolution of Joel Marion

Chad Waterbury notes that specificity applies to methods as well as end results: "It doesn't do any good to say, 'I want to lose 20 pounds of fat.' You must make an action plan like this: 'I'll limit carbs to 50 grams per day, take three Flameout capsules twice a day, and add 20 minutes of energy-systems work in the morning for the next three weeks."

Take-home lesson: You can't finish a race if you don't know where the finish line is. Set a specific goal with a specific end date, and give yourself specific methods for reaching that goal.

#4: They Keep Logs

If you can measure it, you can manage it, Cosgrove says. The successful transformers he's worked with track and measure everything that matters. That, he says, makes the process less of a crapshoot.

Start by measuring how much you eat, and when you eat it.

"A nutrition journal might seem simple and boring, but it's one of the most powerful dieting aids you can have," Thibaudeau says. "It forces you to be precise, makes you accountable, and helps you make adjustments."

Waterbury agrees: "No sane person wants to count calories, and you don't have to forever. Just keep a food log for one week. Buy a nutritional almanac and write down the carb, protein, and fat content of the foods you eat. What you'll learn in that week will provide a lifetime of knowledge, because you'll learn which foods to eat or avoid in any phase of body transformation. That's invaluable."

I spoke with a female pro bodybuilder once about how she handled cardio when it came time to get lean for a show. Her plan was simple: Every morning she'd go outside and run up and down the stairs of her apartment building.

That's it. Nothing fancy — no treadmill, stopwatch, or heart-rate monitor. And it worked. Why? Because she stuck to it.

Too often, those who want to build muscle and lose fat develop "programming ADD." They adopt a training program or a diet, do it for a couple of weeks, then jump ship as soon as something new comes along. And something new always comes along.

The truth is, the new program probably isn't better. It's just different. Those who win are often those who adopt a plan of action and repeat it until their goal is reached.

"You can't mix and match diets and expect results," Thibaudeau says. "If you pick one, follow the plan no matter what, train hard, and you'll get results."

Novik adds, "Any program takes time to work. If a person understands that in the beginning, and has complete trust in the program and its creator, that person will end up seeing results much faster than those who question everything and experiment too often."

Take-home lesson: Jump from program to program, diet to diet, and you'll always be the newbie. Pick a workout program, adopt a diet, and stick to it. Give any program enough time, and you'll see results.

People who don't achieve their physique goals often underestimate the time and effort it takes to change their body. They're inundated with commercials on TV promising amazing results in only 20 minutes, three times per week. Inevitably, the model using whatever gadget is being advertised is in phenomenal shape.

The implication, of course, is that the model developed his or her physique with the gadget, training just 60 minutes a week. Which, as we all know, is horseshit.

"People who make successful body transformations work out intensely at least six days a week," says Cassandra Forsythe, an author and Ph.D. candidate at the University of Connecticut.

If the models have amazing physiques, you can bet they train an hour a day, five or six days a week. And you can be pretty sure they train hard for at least some of that time.

Marty Wolff lost more than 100 pounds on The Biggest Loser; his workout routine was comparable to an Olympic athlete's, according to a doctor on the show.

"The harder a workout is, the better it is for changing your body," Waterbury says. "People tell me they can walk on an incline for an hour, but when I hand them a jump rope they typically end up gasping for breath after five minutes."

Take-home lesson: There is no such thing as an easy body transformation. It's going to be harder than you think. But if you expect the difficulty, welcome the challenge, and face it with brutal effort, you'll succeed.

#7: They Pre-Plan Their Meals

Dan John makes an interesting point in his seminars. He talks about how people lose fat when they simply add three apples a day to their diets. It works because the apples, more often than not, replace less healthy, calorie-dense foods.

So let's say a person hears this advice and decides to eat three apples a day for the next seven days. That's when John asks this question: "Do you have 21 apples in your kitchen right now?"

The point is brilliantly simple: A plan is a great thing to have, but preparing to execute the plan is even more important. That's where it pays to understand the magic of Tupperware.

"I've found that most people successful in changing their body tend to pre-prepare meals," Berardi says. Sure, the Tupperware-toting gym rat is kind of a cliché, but clichés exist for a reason. In this case, the Tupperware shows that the gym rat is serious about preparing his food in advance and managing his portions — two crucial keys to success, Berardi says.

Take-home lesson: Make meals in advance and stock your home and office with the foods you need to stick to your diet plan.

What else do those who've made successful physique transformations have in common? Here are a few more patterns our experts have noticed:

Chad Waterbury: "They eat fat. Fat is the most underrated and misunderstood nutrient. You need at least one-third of your calories to come from it. Just make sure it comes from the right sources, like nuts, fish, grass-fed beef, and olive and macadamia nut oil. And there's nothing wrong with a moderate amount of natural saturated fat."

Alwyn Cosgrove: "Reduced-carb diets seem to outperform any other dietary manipulation. Yes, I know that you can get lean just cutting calories, but cutting calories from carbs, and particularly refined carbs, seems to make compliance easier."

John Berardi, Ph.D: "Every single person that I've seen go through a successful body transformation has increased his or her awareness of what they're eating, and how it contributes to a healthy, better-functioning, and better-looking body. So, rather than just eating whatever's available whenever it's available, as most people do, they're more discerning about what they eat, when they eat, and why they're eating it."

Cassandra Forsythe: "They don't drink beer!"

Olesya Novik: "People who are most successful allow for minor setbacks. Most people who convince themselves that they'll be 100 percent dedicated and will lose at least two pounds a week for four months usually end up dropping the whole program as soon as they step on the scale and see that it only moved a half-pound down. Those who're patient with themselves, set smaller goals, and actually expect to have a bad day once in a while end up ahead because they're never disappointed enough to quit."

I have a personal rule that goes like this: If a dozen smart, successful people who've achieved something great are all giving the same advice, take it.

Well, if dozens of coaches and successful physique transformers all tell you that a food log is crucial, or that you have to train hard to succeed, then the debate is over. Quit trying to find an easier way, and do what works.

Success leaves clues. Follow them.

Starting Weight: 230
Current Weight: 213 2 more and I'm back in it.

Workout B: This one killed me. But I have to add a strength day on Sunday.

Front Squats: 8x8 @ 135

Dead Lifts: 8x8 @ 180

Military Press: 8x8 @ 95

Pull Downs: 8x8 @ 140

Bulgarian Squat: 8x8 @ Body Weight (here is where I was about to collapse fucking great workout!)

Bar Bell Upright Row 8x8 @ 45

Bicep Curl 8x8 @ 25

Triceps Extension 8x8 @ 50

Inverted Row 8x8 @ 90

Meals: All Calculations were taken from MyDailyPlate.com I was only awake for 8 hours so I only ate 2 meals

Meal 1: Vienna Sausage with Ampalaya and Rice: 596 cal

Plain Rice 205 cal
Libby's Chicken Vienna Sausage in Chicken Broth 250 cal
Bitter Melon stir fried Eggs 141 cal

Meal 2: GNC Pro Performance Wheybolic Extreme 60 310 cal

Day 70: I knew it.

2009-02-03T07:00:00.000-08:00

This is embarrassing. The Super Bowl debauchery has caught up with me. After yesterdays weigh in, I had shot up 7 pounds! I had eaten 7 pounds of food. While I know that the majority of this increase is just the undigested food in my body I still feel as if I wasted 3 weeks worth of work on one damn sunday. I'm disappointed in myself and my lack of will power.

Starting Weight: 230
Current Weight: 216 heh heh 2 with #2 (sorry I'm gross)

Workout: None Rest Day. I'm sore as fuck

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 cal

Meal 2: Costco Food Court Whole Wheat Turkey Wrap 1/4 serving 203 cal

Meal 3: Costco Food Court Whole Wheat Turkey Wrap 1/4 serving 203 cal

Meal 4: Slimfast Optima Peanut Butter Meal Bar 220 cal

Meal 5: Costco Food Court Whole Wheat Turkey Wrap 1/4 serving 203 cal

Meal 6: Libby's Chicken Vienna Sausage in Chicken Broth and Bok Choy 280 cal

Day 69: More Help / Bill and Ted's Favorite number.

2009-02-02T08:53:00.000-08:00

Received an E-mail from a friend who is also a nutritionist and a bodybuilder showing me a way to up the intensity of my workouts.

Hey Gwyn,

I see you've been doing 5x5. Have you considered 8x8? It's pretty much the same thing. It'll be a little more intense and you'll have to drop your weight a little. The idea is to keep the same weight for all 8x8. That's the hard part. I see you're kinda doing that with 5x5. Don't know if you've heard of Vince Gironda. I've done his 8x8's in the past when I was in better shape. I'm been using them again lately to try to get back in shape.

Here's a link to an overview:
http://www.ironguru.com/8-sets-of-8-reps-vince-gironda-routine

When Joe Weider brought Arnold Schwarzenegger to America, the first thing Weider did was to send him to Vince's Gironda's Gym in North Hollywood to whip the over-bulked Austrian into top shape. Legend has it that when Arnold walked in the door, he introduced himself to Vince by saying, "I am Arnold Schwarzennegger, Mr. Universe." The inimitable Vince replied, "You look like a fat fuck to me."

Of all Vince's techniques, the 8 sets of 8 program was his favorite for the bodybuilder. "I have a definite preference for the 8 X 8 system of sets and reps," wrote Vince. "I come back to this high intensity "honest workout" more often than any other for maximizing muscle fiber growth in the quickest possible time for the advanced bodybuilder."

8 sets of 8 might be the most effective set and rep combination ever developed for rapidly building muscle fiber size while simultaneously shedding body fat. Vince called it the "honest workout " because of the pure muscle fiber size that can be achieved on it. "Keep to 8 X 8 and your muscle fiber will plump out, giving you a solid mass of muscle density as a result," promised Vince.

Here's how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. Yes - that's 24 to 32 sets per body part! You will work two or three muscle groups per session and rest only 15 to 30 seconds between sets. Each workout will be completed in approximately 45 minutes and never more than 60 minutes.

These are not two or three hour marathon workouts. You are completing this routine in under an hour. The reason this doesn't constitute overtraining is because you're not exceeding the workout duration that begins having a negative effect on recovery and anabolic hormones. You are simply overloading the muscles by condensing more training into less time.

Why it works: More work in less time = Higher intensity, bigger muscles more fat loss.

Starting Weight: 230
Current Weight: 218 (thanks to my lack of will power from the superbowl.)

Workout A: 8x8 resting 15 to 30 seconds. I'm going to do 1 minute because I'm just starting. Adding 5 lbs per week.

Weight Lifting one hour: -577.0 cal

Squats (Legs) 8x8 @ 180
Bench Press (Chest) 8x8 @ 135
Seated Row (Back) 8x8 @ 125
Romanian Dead lifts (Legs) 8x8 @ 180
Machine Press (Chest) 8x8 @ 145
Wide Grip Pull Down (Lats) @ 90

Workout B: Wednesday

Dead Lifts (Legs) 8x8 @ 180
Push Press (Shoulders) 8x8 @ 115
Pull Downs (Lats) 8x8 @ 90
Bulgarian Squats (Legs) 8x8 @ 45
Wide-Grip Upright Row (Shoulders) 8x8 @ 65
Inverted Row (Back) 8x8 @ BW

One hour workout:

Meals: All Calculations were taken from MyDailyPlate.com

Meal 1: GNC Pro Performance Wheybolic Extreme 60 310 cal

Meal 2: Reser's Organic Shredded Chicken Burrito 1/2 serving 185 cal

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

Meal 4: Chick-Fil-A Chargrilled Chicken Sandwich 260 cal

Meal 5: Slimfast Optima Milk Chocolate Shake 200 cal

Meal 6: Reser's Organic Shredded Chicken Burrito 1/2 serving 185 cal

Meal 7: Peanut Butter And Honey Sandwhich 270 cal

Total: 1670

Day 68: A friendly response

2009-01-30T20:42:00.000-08:00

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

2009-01-29T19:44:00.000-08:00

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

2009-01-28T19:21:00.000-08:00

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

2009-01-27T19:43:00.000-08:00

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

2009-01-26T19:54:00.000-08:00

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

2009-01-25T00:55:00.000-08:00

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

2009-01-24T04:00:00.000-08:00

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

2009-01-23T14:21:00.000-08:00

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

2009-01-22T19:55:00.000-08:00

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

2009-01-21T21:49:00.000-08:00

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:

Squats 5x5 @ 240

Military Press 5x5 @ 140

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

Pull Ups 3x5

Reverse Crunch 3x12

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

Meals:

Meal 1: Slimfast Optima Milk Chocolate Shake 200 kcal

Meal 2: GNC Pro Performance Wheybolic Extreme 60 310 kcal

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

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

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

Day 57: Our enduring spirit

2009-01-20T21:56:00.000-08:00

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:

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

Meal 2: Slimfast Optima Shake with Soy Milk 200

Meal 3: Tuna Salad Croisant 369 kcal

Meal 4: Slimfast Optima Bar 220 kcal

Meal 5: El Pollo Loco leg 90 kcal

Total Calories: 1,411

Day 56: Bas Rutten Street Defense

2009-01-19T19:03:00.000-08:00

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:

Squats 5x5 @ 235

Bench Press 5x5 @ 225

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

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

Reverse Crunch 3x12

Weight lifting Vigorous 60 minutes 593.0 calories

Meals:

Meal 1: Slim Fast Optima Shake 200 kcal

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

Meal 3: Chicken Adobo with Pinakbet and Rice 511 kcal

Meal 4: 3 Tacos Del Carbon 510 kcal

Meal 5: Slim Fast Optima Shake 200 kcal

Meal 6: 1/2 Veggie Wheat Sandwhich 84 kcal

Total Calories: 1,815

Day 55: Top 100

2009-01-16T10:34:00.000-08:00

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.

Squats 5x5 @ 225

Military Press 5x5 @ 135

Dead lifts 5x5 @ 225

Pull ups 3x5 then 1x15 @ 90 underhand

Reverse Crunch 3x12

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

Meals:

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

Meal 2: Slimfast Optima Shake 200kcal

Meal 3: Slimfast Optima Bar 220kcal

Meal 4: Slimfast Optima Shake 200kcal

Total Calories: 1,129

Day 54: Damn

2009-01-15T10:05:00.000-08:00

I'll just leave this here.

Starting Weight: 230
Current Weight: 216

Workout: None, Rest Day

Meals:

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

Meal 2: Slimfast Optima bar 220 kcal

Meal 3: Slimfast Optima bar 220 kcal

Meal 4: Slimfast Optima Shake with Soy Milk 200 kcal

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

Total Calories: 1626

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

2009-01-14T12:05:00.000-08:00

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

Meal 1: Chicken and sausage Casserole 732.5 kcal

Meal 2: Slimfast optima shake with soy milk 200 kcal

Meal 3: Slimfast optima bar 220 kcal

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

Meal 5: Slimfast optima shake with soy milk 200 kcal

Total Calories consumed: 1885

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

2009-01-13T12:52:00.000-08:00

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

Jump rope x 50
Bike 400 meters
Kettle swings with 25 lbs
Rest
Repeat x 3

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

Meal 1: Slimfast Optima Shake with Soy Milk 200 kcal

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

Meal 3: Slimfast Optima Peanut Butter Meal Bar 220 kcal

Meal 4: Slimfast Optima Shake with Soy milk 200 kcal

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

2009-01-12T13:36:00.000-08:00

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.

Squats 5x5 @ 225 (-15)

Military Press 5x5 @ 135 (-5)

Dead lifts 5x5 @ 225 (-25)

Pull ups 5x5 @ 170

Reverse Crunch 3x12

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

Meal 1: Slimfast Optima Shake with Soy Milk 200 kcal

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

2009-01-08T23:54:00.000-08:00

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

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

Meal 2: Pho Beef (large Bowl)831 kcal

Meal 3: Slimfast Optima Peanut Butter Meal Bar 22 kcal

Total Calories: 1420

Day 49: How to Lose Fat Fast

2009-01-07T14:39:00.000-08:00

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:

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

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

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

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

Reverse Crunch 3x12

Total time 75 minutes
Calories Burned: approx 738.0 calories

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

Meal 1: Slimfast Optima Shake with Soy Milk 200 kcal

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

Meal 3: Slimfast Optima Shake with Soy Milk 200 kcal

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

Meal 5: Slimfast Optima Shake with Soy Milk 200 kcal

Meal 6: Slimfast Optima Shake with Soy Milk 200 kcal

Total: 1669

Day 48: Facing your Giants

2009-01-06T16:19:00.000-08:00

You know your Goliath. You Recognize his walk, the thunder of his voice. He taunts you with habits you can't break, failures you can't forget, and a future you can't face. But just like David, you can face your giant, even if you aren't the strongest, the smartest, the best equipped, or the holiest.

David. You could read his story and wonder what God saw in him. His life has little to offer the unstained, straight-A saint. He fell as often as he stood, stumbled as often as he conquered. But for those who know the sound of a Goliath, David gives this reminder:

Focus on Giants - You stumble.
Focus on God - Your Giants fall.

If you're ready to face your giants, let his story inspire you.
The same God who helped him will help you.

Starting Weight: 230
Current Weight: 217

Work out: None rest Day

Cardio:

Jump rope x 50
Bike 400 meters
Lateral Hops over Cone (20 reps)
Kettle swings with 25 lbs
Rest
Repeat x 3

20 minutes: 213 calories burned

Meals:

Meal 1:Kare Kare with Rice 685 kcal (alot of leftovers from a party)

1 Cup Rice 205 kcal
1 Cup Filipino Kare Kare 480 kcal

Meal 2: Slimfast Optima Shake with Soy Milk 200 kcal

Meal 3: Hotlinks with Rice and String Beans 609 kcal

1 Cup Rice 205 kcal
1 Cup String Beans 44 kcal
2 Servings of Hillshire Farm Beef Hot Link 360 kcal

Meal 4: Slimfast Optima Shake with Soy milk 200 kcal

Meal 5: Slimfast Optima Bar 220 kcal

Total Calories: 1914

Day 47: My Daily Plate

2009-01-05T18:00:00.000-08:00

I was introduced to a website that calculates your food intake and your calories burned by the anons at /fit/. The Daily Plate is fairly easy to navigate and the food inventory is extensive. My problems with this site are: how to export the graphs from that site to mine and the site crashes due to server issues. But other than that, I think I'm going to be basing the majority of my food calculations from this website from now on.

Starting Weight: 230
Current Weight: 218

According to the daily plate:

Our estimate is that you may consume about 2,120 calories a day to lose two pounds per week.

That's a lot of calories.

Workout:

Squats 5x5 @ 235

Bench Press 5x5 @ 230 (I failed the last rep and dropped the bar on my chest.)

Inverted Rows 5xFailure

1x10
1x9
1x8
1x7
1x6

Push Ups 3xFailure

1x25
1x16
1x10

Reverse Crunch 3x12

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

Meals:

Meal 1: Slimfast Optima Shake with soy milk 200 kcal

Meal 2: Chicken and veggies with rice 469.1 kcal

Rice, White, Short Grain, cooked
1 cup
241.8 calories

Okra, boiled - measured
1/2 cup
2 servings
35.2 calories

Beans, Green, Snap or String, boiled
1 cup
43.8 calories

Eggplant, boiled
1 cup
34.7 calories

Chicken, drumstick, meat only, roasted
1 drumstick,
1.5 servings
113.6 calories

Meal 3: Crunchy Shrimp Roll 508.0

1 pack of 12 pieces, 10.4 oz=295 g
508.0 calories

Meal 4: Slimfast optima shake with soy milk 200 kcal

Meal 5: Slimfast optima shake with soy milk 200 kcal

Total Calories consumed: 1577.1

Day 46: Anime L.A.

2009-01-04T20:53:00.000-08:00

For the most part, I enjoyed Anime Los Angeles. It's basically taking the Anime Expo and reducing the attendance numbers to it's pre 1999 levels. One thing I liked about this convention was there were alot of cosplayers. Which is a good thing because that's the main reason I go to these conventions, to take pictures of good cosplay. But as this convention was small, it only took about an hour to see everything. There were some panels, (mostly B grade guests),a game room, and an Artist alley. I spent most of the time talking to friends and watching Dexter as Pedobear get molested by a mob of convention goers. I'll post pics of that later because I spent most of my time editing this:

This is "Kodona" the male counter part to the "Lolita" craze. As you can see, girls always are better cosplayers than guys. edited using photoshop.

Current Weight: 219

Workout: I missed workout A due to the fact that I went to the convention right after work and went to sleep right after the convention and didn't wake up till 3 A.M.

Meals

Meal 1: Chicken and Rice 571.8

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Original Recipe Chicken - Thigh
4.4 oz=126 g
330.0 calories

Meal 2: Chinese Food 730.0

Beef, various cuts, meat & fat, cooked
3 oz=85 g
259.3 calories

Sole, fried
3 oz=85 g
160.7 calories

Chow Mein Noodles
1 cup
310.0 calories

Meal 3: Cake and Ice cream 340.0

Vanilla Ice cream[Safeway]
1/2 cup=118 ml or 2.4 oz=67 g
90.0 calories

Cake, Chocolate, Dark, from mix [Betty Crocker Super Moist]
1/12 package prepared with frosting
250.0 calories
Meal 4: Carl's Famous Star Hamburger 590.0 (I ate this @ 2:30 PM while the rest of the foods were consumed before 6:00 AM)
9.0 oz=254 g
590.0 calories

Total Calories: 2231.8

Day 45: Ichigo-Ichie

2009-01-03T18:00:00.000-08:00

Ichigo Ichie
"One encounter, one chance"

This is a motto in the Japanese tea ceremony schools. Though the ritual may be repeated, this moment is a unique meeting to be lived intently, itself never to be repeated; it is your whole life now. This moment is only present this moment, only in this place and only in this time.

Current Weight: 219 (My weight is fluctuating but hey, I broke the 220 mark!)

Workout: None rest day

Meals

Meal 1: Kare Kare 503.9 kcal

Eggplant, boiled
1 cup=237 ml of 1"=2.54 cm cubes or 3.5 oz=99 g
34.7 calories

Beans, Green, Snap or String, boiled
1 cup=237 ml or 4.4 oz=125 g
43.8 calories

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Beef, various cuts, meat only, cooked
3 oz=85 g
183.6 calories

Meal 2: Slim Fast Bar 220 kcal

Meal 3: Slim Fast Optima Shake with milk 200 kcal

Meal 4: Kare Kare 503.9 kcal

Eggplant, boiled
1 cup=237 ml of 1"=2.54 cm cubes or 3.5 oz=99 g
34.7 calories

Beans, Green, Snap or String, boiled
1 cup=237 ml or 4.4 oz=125 g
43.8 calories

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Beef, various cuts, meat only, cooked
3 oz=85 g
183.6 calories

Meal 5: Slim Fast Optima Shake with milk 200 kcal

Total Calories: 1627.8

Day 44: Got a cold

2009-01-02T09:43:00.000-08:00

Cover your mouth when you cough or sneeze. A patient sneezed on me and her cold got passed on to me.

Current Weight: 221

Workout B

After some more reading of the workout, I've come to the understanding that the dead lifts are doing your one rep max eight times. Since I cannot do more than one consecutive pull up at this time, I'll be incorporating the one rep max method to my pull ups as well.

Squats 5x5 @ @ 235 (+5)

Military Press 5x5 @ 135 (+10)

Dead lifts 1x8 @ 245 (+20)

Pull ups 1x15 @ Body Weight & 2x5 @ 150

Reverse Crunch 3x12

Total time 65 minutes
Calories Burned: approx 649 calories

Meals

Meal 1: Slimfast Bar 220 kcal

Meal 2: Slimfast optima shake with milk 200 kcal

Meal 3: Slimfast Bar 220 kcal

Meal 4: Country Breakfast 989.0 kcal (had breakfast with my cousin's who also work the noc shift.)

Seedless Strawberry Jam
1 tbsp, 0.71 oz=20 g
3 servings
150.0 calories

Ketchup, Tomato
1 tbsp or 0.60 oz=17 g
3 servings
45.0 calories

Bread, Sourdough
2 slices, 1.4 oz=41 g
1.5 servings
165.0 calories

Country Fried Potatoes
5 oz
.5 servings
197.0 calories

Fried Eggs
2 oz
2 servings
240.0 calories

Biscuit w gravy
2 oz
192.0 calories

Total Calories: 1629

Day 43: Happy New Year, This too Shall Pass

2009-01-01T07:42:00.000-08:00

sunrise over Loma Linda, CA

We all start at the beginning. Where we end up depends a great deal on how we think of ourselves and the individual choices we make. Common sense, right?

But here’s the part most people overlook: It’s not the situation that’s important. It’s how you react to the situation. If you doubt yourself, make excuses, or succumb to procrastination and apathy, all you’re doing is building a ceiling over yourself that will abruptly halt your progress before it even begins.

In everything you do, in every moment, is one chance to be perfect. Once chance to do it right and have no regrets. Pain will pass, misery will pass; awkwardness, fear, shyness, intimidation and anything else that could stop you or make you hesitate will pass. What will remain is how you acted. That will never go away. This applies to even the simplest things.

The same thing applies to almost anything. It's seldom the decision that's difficult; it's carrying out the decision that takes strength.

Every day moments come up in which I look at my knuckles, and the words "This Too Shall Pass" move through my mind. I know that this moment is temporary, but what I choose to do with it will be carried with me forever.

Current Weight: 220

Workout: No lifting today. Cardio only.

Plyometrics exercises are explosive and help to build, power, strength and speed. The most important element when considering performance technique is the landing. It must be soft. When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a straight hip. These exercises are basic, however, it is critical to perform them correctly. Please take the time to ensure safe and correct completion of these exercises

Jump rope 20 seconds
Lateral Hops over Cone (20 reps)
Jump rope 20 seconds
Forward/Backward Hops over cone (20 reps)
Rest 2 minutes
Repeat x 5

Meals

Meal 1: 1,472.0
(haha after I waxed on about our actions in the everyday life I go and blow it all away on the post midnight celebration meal. good job fat ass!)

Martinellis Apple Cider
8 oz
2 servings
360.0 calories

Pie, Pecan
1/6 of 8"=20.3 cm pie or 4.0 oz=113 g
452.0 calories

Pasta, Spaghetti, Whole Wheat Blend
2 oz=56 g Cooked
2 servings
420.0 calories

Chicken Breast Medallions in Italian Herb Sauce
4.0 oz=112 g
2 servings
240.0 calories

And that was my only meal of the day.

Day 42: Loser town

2008-12-31T12:00:00.000-08:00

According to Losertown's calorie maintenance calculator I should hit my goal weight on 3/18/09 if I continue to consume less than 2000 kcal per day. I'll take this with a grain of salt considering that this is just an approximate program.

Day	Weight	Calories Used	Your Calorie Deficit
01/07/2009	218.34	2964.32	964.32
01/14/2009	216.42	2950.83	950.83
01/21/2009	214.53	2937.52	937.52
01/28/2009	212.66	2924.41	924.41
02/04/2009	210.83	2911.47	911.47
02/11/2009	209.01	2898.72	898.72
02/18/2009	207.23	2886.14	886.14
02/25/2009	205.47	2873.74	873.74
03/04/2009	203.73	2861.52	861.52
03/11/2009	202.02	2849.46	849.46
03/18/2009	200.33	2837.58	837.58

Workout A

Squats 5x5 @ 235 (+5)

Bench press 5x5 @ 225 (+5 lbs)

Inverted Rows 5xFailure (using body weight)

1x10
1x9
1x8
1x7
1x6

Push-ups 3xFailure (using body weight)

1x22
1x16
1x10

Reverse Crunch 3x12 (using body weight)

Weight Lifting - 612 calories in 1 hr

Meals

Meal 1: Slimfast Optima Shake with milk 200 kcal

Meal 2: Beef sausage with Rice and Green beans 695.9 Kcal

Meal 3: Slimfast Bar 220 kcal

Meal 4: Slimfast Optima Shake with milk 200 kcal

Meal 5: Egg omelet over rice total 619.3

Sausage, Lit'l Smokies, Beef Smoked Sausage [Hillshire Farm]
6 links, 1.9 oz=54 g
170.0 calories

Ketchup, Tomato [Heinz]
1 tbsp or 0.60 oz=17 g
2 servings
30.0 calories

Tomatoes - chopped or sliced
1 cup=237 ml or 6.3 oz=180 g
32.4 calories

Beans, Green, Snap or String, boiled
1 cup=237 ml or 4.4 oz=125 g
43.8 calories

Eggs, Chicken, scrambled
1 large, 2.2 oz=61 g
101.3 calories

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Total: 1935.2

Day 41: Rawgrip.com

2008-12-30T20:03:00.000-08:00

In light of yesterdays failure, I found an article from Rawgrip.com focusing on why most programs don't work. I have to admit that this section fits yesterdays mindset perfectly.

People see a good routine or a bad one and just pick a point from it. “Hmmm, it talks about lifting heavy that means I need to curl heavier -exercise order, sets, and reps were chosen for a reason and shouldn’t be messed with.

Yup, if it ain't broke why fix it.

Current Weight: 220 (down 10 pounds, 20 more to go)

Workout:

Beginner H.I.I.T for the Bike 5 minutes

Speedbag routine 5 minutes

Jump rope 5 minutes

Meals:

Meal 1: Slimfast Optima Shake with milk 200 Kcal

Meal 2: Katsu Fish mini 402.5 Kcal

Meal 3: Slimfast Bar 220 Kcal

Meal 4: Chinese Food 789.4 Kcal (went overboard)

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Chili Garlic Sauce, Hot [Sun Luck]
1 tsp, 0.21 oz=6 g
2 servings
10.0 calories

Chicken, light meat, fried
1 cup=237 ml or 4.9 oz=140 g
2 servings
537.6 calories

Meal 5: Slimfast Bar 220 Kcal

Meal 6: Slimfast Optima Shake with milk 200 Kcal
Total Calories: 2031.9

Day 40: Training Loads

2008-12-29T08:09:00.000-08:00

According to my new program, I will be only doing 1 set of deadlifts. This bothers me because I like doing deadlifts. So I will be changing the 5x5 program to fit my needs. I'll be doing deadlifts and squats on each workout but alternating the intensity for both.

Current Weight: 221 (whoa dropped two pounds?)

Workout: Workout B

Deadlifts 5x5 @ @ 225 (+5)
Military Press 5x5 @ 125 (+5)
Squats 3x8 @ 135
Pull downs 5x5 @ 175 (+5)
Reverse Crunch 3x12

edit: I didn't feel like this was much of a workout, so I'll be adhering to what the 5x5 workout B really says. Man I'm an idiot, I should listen to those who know more than me. So next time will be:

Squats 5x5 @ @ 235 (+5)
Military Press 5x5 @ 130 (+5)
Deadlifts 1x8 @ 230
Pull downs 5x5 @ 180 (+5)
Reverse Crunch 3x12

Meals:

Meal 1: Slimfast Bar 220 Kcal

Meal 2: Teriyaki Chicken and Rice 591.4 Kcal and 1 16 oz water

Meal 3: Slimfast optima Shake with milk 200 Kcal

Meal 4: Beef with rice and vegetables: 458.6 Kcal and 1 16 oz water

1470 Total calories

Day 39: Record of the Lodoss War

2008-12-28T21:33:00.000-08:00

Parn and Deedlit, Free Knight and High Elf.

Of all the genres, medieval fantasy has always been my favorite. I own dozens of fantasy novels, and have always lamented the lack of good fantasy in other media. Fortunately, with anime like Record of Lodoss War, I needn't lament much longer.

Record of the Lodoss War. This was probably the first Anime were I truly lost my mind. I remember getting episode one from Kathy Khoo a friend from highschool. That episode had no subtitles and was grainy as hell, but after watching Parn and company defeat the earth dragon, I was hooked.

I spent the next few months researching where I could get this anime in it's entirety. I called the companies of streamline pictures U.S. renditions, both two of the top distributors of Anime in the early 90's, with questions on where to buy this series. Each time I called I would get a similar answer: "It's not licensed in the U.S. right now. Try looking in local Anime or comic stores."

So I did, I scoured the yellow pages for comic book stores in my area then calling and asking for any "Japanese Comics", "Japanese art books" or "Record of the Lodoss War videos". All of the stores said they don't carry those kinds of comics. So I widened my search. I started calling comic book and Anime stores in L.A., but the few that heard of the series didn't have any idea how to get it. It wasn't until my family went to San Fransisco for a quick vacation, that I found Lodoss War.

It was located in the underground mall, in a tiny store that specialized in imported Anime videos. The whole original series was there. Unedited, uncut, and in Japanese. But I didn't care. I had searched for nearly a year and I was damned if I left without those tapes. So I paid the $125 for the 13 episodes and took it home. I didn't watch it at first, I waited until I got home where I could watch the whole series uninterrupted.

It was worth the wait.

As I sat there riveted watching the story unfold in front of me I began to lose myself in the pictures, the voices and the music. And while I didn't know the true story of Lodoss until years later when the subtitled version came out, I had come to know the essence of Record of the Lodoss War.

Only one word is needed to summarize this series: epic. Actually, calling it epic is almost an understatement. Between the massive armies, extensive story line, and sheer scope, Lodoss War is a monumental anime.

Current Weight: 223

Workout: Rest Day

Meals:

Meal 1:Total Calories: 721.0

Meal 2: Slimfast Bar 220 Kcal

Meal 3: Slimfast optima Shake with milk 200 Kcal

Meal 4: Slimfast Bar 220 Kcal

Meal 5: Total Calories: 263.6

Tortilla, flour, fajita size
80.0 calories

Beef, various cuts, meat only, cooked
3 oz=85 g
183.6 calories

1 16oz Vitamin water 150 Kcal

1774.6 Total Calories

Day 38: Woah it's cold.

2008-12-27T09:08:00.000-08:00

It's 40 degrees outside and I don't want to train, but then I remembered this motivational poster. So I went outside.

Current Weight: 224

Workout A

Squats 5x5 @ 230 (+5)

Bench press 5x5 @ 220 (+5 lbs)

Inverted Rows 5xFailure (using body weight)

Push-ups 3xFailure (using body weight)

1x21
1x15
1x9

Reverse Crunch 3x12 (using body weight)

Weight Lifting - 612 calories in 1 hr

Meals:

Meal 1: Chicken and egg's 836.2 Kcal

Ketchup, Tomato [Heinz]
1 tbsp or 0.60 oz=17 g
3 servings
45.0 calories

Eggs, Chicken, fried
1 large, 1.6 oz=46 g
3 servings
270.6 calories

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Chicken, dark meat, roasted
From 1/2 chicken, 4.8 oz=136 g
278.8 calories

Meal 2: 1/2 of a power bar 150 Kcal

Meal 3: Slimfast optima Shake with milk 200 cal

Meal 4: 1/2 of a power bar 150 Kcal

Meal 5: Del Classic Chicken Burrito 560.0 Kcal

1896.2 - 612 = 1284.2 total daily calorie intake

Day 37: Post Game

2008-12-26T21:29:00.000-08:00

After the celebrations yesterday I fell asleep for 12 hours. Tomorrow the workouts start again.

Day 36: Merry Christmas!

2008-12-25T18:00:00.000-08:00

MERRY CHRISTMAS! LAKERS WIN!

SUCK ON THAT GARNETT!

Day 35: Christmas Eve

2008-12-24T05:15:00.000-08:00

I went shopping for presents today with some of my younger cousins who couldn't drive. We went to Target, Inland Center Mall, and to Big Lots (which is a great place to find a toy for dirt cheap!)

While most people hate shopping on this particular day, I love it. I love the crowds; jostling, folks bumping into each other with smiles and apologies that would ordinarily be absent on any other day. I hadn't been to the Inland Center for quite some time, and I was surprised by all the new stores. One in particular caught my eye. It was a sports store with a grip of Laker gear. Perfect for my mom and dad who are avid Laker fans. I bought for both, matching Laker sweaters for them to wear when they watch the game tomorrow and Laker lanyards so they could hang their ID's when they work. Quick and easy.

When we finished shopping, we all headed to my house to wrap the gifts, then headed to Mcdo and Travis' house to play Rock Band till 10 at night. But the night for me was just starting. Upon arriving at home, I was then informed that the family would be coming over for breakfast. Now our house is at the end of the renovation that started in May and it was a mess. Of course we couldn't have the house dirty for a family breakfast so we ended up cleaning till 5 in the morning. Now I'm going to sleep.

Day 34: I'm going to be an uncle!

2008-12-23T02:07:00.000-08:00

My brother just announced during our family Christmas party that he and his wife are expecting. I'm going to be an uncle. I've got cousins with children and friends with children, but somehow, a nephew or niece already feels different, and I haven't even met him/her yet. It's really been getting me thinking. What will my role in his life be? I know the parents are the main source of knowledge and guidance. I also know that the grandparents have a geographic advantage -- I'll be the lesser-seen relative by a country mile. Will I just be another name, a strange face to stare at when it comes around, another semi-anonymous tag on a wrapped gift under the Christmas tree? I hope not. I don't intend for that to happen. I have a contribution to make too. I have things to teach him. Now that's a scary thought.

There is no workout or meal checks the remainder of the week. It's a mini vacation. But I'll try not to overdo it with the food.

Day 33: Strong Lifts

2008-12-22T18:39:00.000-08:00

Man working out in the rain was something else. All through the workout the theme to rocky was playing in my head. Quite the experience.

This is a new month so I will be taking the strong lifts 5x5 program and tweaking it to fit my needs.

Workout A

Squats 5x5 @ 225 (finally did my body weight)

Bench press 5x5 @ 215 (+5 lbs)

Inverted Rows 5xFailure (using body weight)

Push-ups 3xFailure (using body weight)

1x20
1x14
1x8

Reverse Crunch 3x12 (using body weight)

Meals:

Meal one: Slimfast optima Shake with milk 200 cal

Meal two: Katsu Fish 805.0 cal

(Katsu Fish broken down)

Rice, White, Short Grain, cooked
1 cup
2 servings
483.6 calories

Sole, fried
3 oz=85 g
2 servings
321.4 calories

Meal three: Chicken curry with katsu fish 627.6 cal

(meal broken down)

Curry
3.5 oz=100 g
105.0 calories

Chicken, drumstick, meat & skin, fried in flour
1 drumstick, 1.7 oz=49 g
120.1 calories

Rice, White, Short Grain, cooked
1 cup=237 ml or 6.6 oz=186 g
241.8 calories

Abalone, fried
3 oz=85 g
160.7 calories

1 Dr Pepper 16 oz 250 cal

Day 32: New Month

2008-12-21T17:57:00.000-08:00

Yesterday was the annual Yammerz Christmas party. I'm still tired from the festivities so here's the cliff notes. We ate while watching a slide show of the group throughout the years. Gave a gift of a years worth of speech therapy to Uncle Art, Rae and Kev's Dad. Opened some white elephant gifts, I got a juicer. Then did live music, karaoke, and rock band till 5 in the morning. Good times.

I'm going to upload the pics from that night as soon as I can.

Current weight: 224 (I had to recheck the scale but most likely water weight fluctuations. Oh and I'm going to buy a fat caliper to really measure my progress.)

Workout:

Rest Day

Cardio:

None

Meals:

Meal One: Kare Kare Total Calories: 558.2

Meal two: Slimfast optima Shake with milk 200 cal (while at work)

Meal three: Slimfast optima Shake with milk 200 cal (while at work)

Meal four: Chicken with rice and eggs: 911.2

(broken down)
Chicken, breast, meat only, fried: 160.8 calories
Rice, Yellow 3 servings: 570.0 calories
Eggs, Chicken, fried 2 servings: 180.4 calories

Total calories: 1869.4

Day 31: One month

2008-12-20T15:19:00.001-08:00

Thirty one days. Easy to say. Harder to live. This month was interesting to say the least. I've had my highs, lows and everything in between. I've come to a realization that I'm very lazy when it comes to working out. It's tough to go outside when it's 40 degrees and workout, but once I get going I can usually finish strong. Another aspect is, my food intake is very sporadic. I need to be more consistent in the types of foods that I take in. One month down, 3 to go.

Starting weight: 230 pounds. NOV 20, 2008
Current weight: 225 pounds. DEC 20, 2008

Workout: Due to the fact that I stalled on chest. I took a 3 day break. Got alot of rest and was able to finish the whole workout strong.

Squats 5x5 @ 220
Pull downs 5x5 @ 170
Bench press 5x5 @ 210
Dead lifts 6x5 @ 220
Military press 6x5 @ 120

Weight Lifting, vigorous, 1 hr 20 min: 816 calories

Meals: Holiday party, I'll post what I ate when I get back.

Day 30: ...

2008-12-19T17:23:00.000-08:00

Meals

Breakfast: Slimfast optima shake 200

Lunch: Katsu Fish 805.0 cal
Rice, White, Short Grain, cooked
1 cup
2 servings
483.6 calories

Sole, fried
3 oz=85 g
2 servings
321.4 calories

Dinner: Chinese Food 870.0

Fried Rice
8 oz
450.0 calories

Chicken Breast with Sacha Sauce
5.5 oz
170.0 calories

Mandarin Chicken
5.5 oz
250.0 calories
Snack: Slimfast optima bar 22o cal
Total Calories: 2095

Day 29: Not good

2008-12-18T19:09:00.000-08:00

So today wasn't so good.

Current weight: 226

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Polish Sausage, Hebrew National: 540.0 cal
Kare Kare : 1,111.2 cal

Snack: Kare Kare 555.6 cal (smaller portion)
Total Calories: 2406.8

Day 28: Calorie counter

2008-12-17T02:23:00.000-08:00

So I decided to look for an online calorie counter to help with my nutrition and I found this: Caloriesperhour.com. It comes with a free calorie counter, a calories burned calculator, and a weight loss calculator. The calorie counter has a huge directory of fast food chains and supermarket foods.It's freaking awesome! The downside to this is that I've finally found out the true calories that I've been taking in. No wonder why I'm losing so slowly.

Current weight: 226

Workout:

Rest Day

Cardio:

Shopping - non-groceries
235 calories in 1 hr

Meals:

Breakfast: Polish Sausage, Hebrew National: 540.0 cal
Lunch: Baked lobster roll, 12 pieces : 507.0 cal
Dinner: Chicken with lettuce wrap 800.0 cal
Total Calories: 1807.0 calories

Day 27: On the state of your job

2008-12-16T17:56:00.000-08:00

"You should work either for fun or for money: ideally for both. If your present job offers neither, you should find another." Me

Current weight: 225

Workout:

Squats 5x5 @ 220
Pull downs 5x5 @ 170
Bench press (For some reason this workout was tough for me)

2x5 @ 215
1x4 @ 215
1x3 @ 215
1x5 @ 205
1x3 @ 205

Dead lifts 5x5 @ 220
Military press 5x5 @ 120 (Could barely grind this one out as well.)

Cardio:

I'm finally adding a proper HIIT routine for the bike. Taken from this website. Even with my previous training, I'm going to start with the beginner program so that my body can get acclimated to this regimen.

HIIT: One 4 minute cycle. 30 sec sprint, followed by 30 sec normal pace.

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Chicken breast with brocolli and rice 600 cal
Dinner: Chicken soup with rice 600 cal
Post Workout shake 200 cal

Day 26: Rain and my new Camera.

2008-12-15T18:34:00.000-08:00

It's one of those days. The rain is pouring down here in Southern California, just one month after the fires stripped the vegetation from the hills and I can't help but reflect on the two seasons of Southern California. Inferno and flood. It's a steady cycle here. The hills turn from green, to brown, to fire, and then to flood. The stinging smoke, raging wildfires and inevitable pyromaniacs will give way to months and months of biblical rain.

So today I decided to try my new camera and document the first real downpour of the season. I'm not a photographer by any means. I don't know any of the technical jargon that most of my friends, who are great photographers in their own right, understand with ease. All I know is how to point and click. Basically I decided that if I took a plethora of shots, one or two would luckily come out looking halfway decent. So out of the 20-30 pictures that I took, here are the two that made the cut.

Tree outside my work

When the rain cleared up

edit: So my cousin wants to know what kind of camera I used. The photos were taken with a Sony Cyber-shot. I didn't know how to stop the flash so I covered the flash with my hand. Yeah, basically point and click.

Current weight: 225

Workout:

Rest Day

Cardio:

None (I have shin splints)

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Chicken Pho with Chinese Dumplings 900 cal

Day 24: Killing Time by Barefoot Fitness

2008-12-14T18:19:00.000-08:00

This was taken from Barefoot Fitness, a site that I frequent to help me stay motivated.

People like to say that they are killing time.

"Oh, I'm at the mall, you know… Just killing time."

It doesn't work that way. Time kills you.

There are 28,251 days in the average human lifespan. What you do with them is up to you, but when the clock strikes midnight on that final day you no longer have any input. All you can do is look back on what you've done and the story you've written with your actions.

There are some people in this world that cut their days short on purpose. They don't want to play anymore and end their own lives. Maybe ten thousand days and then… suicide. All done.

But you would never do such a thing, right? You can tell yourself this, in your comfortable chair, reading some guys blog while you're supposed to be taking care of that spreadsheet for the boss. You're going to get all twenty-eight thousand days. Heck, with medical technology, you could probably get thirty or more!

Now look back on what you've been doing with your days. How many hours of television did you watch last week? Ever think about counting it? Kind of an uncomfortable thought, huh? What about that time you spend each day commuting to work; sitting in that same seat, driving the same route, cursing at the same intersections? All that time you spend preoccupied while you’re with your kids, friends or maybe that one person that you’ve chosen to love. Does that time spent with them really matter when all you’re really focused on is worrying about your mortgage?

Consider the path you’re on and total up the days again. How many of them were really lived well?

What is the difference between you and the girl who writes a goodbye letter to her cats and jumps off the Coronado Bridge? Sure, she cut her days short all at once, but have you ever considered the possibility that you’re doing the same thing, just one day or a few hours at a time, over the course of a lifespan?

Get up and do something. Achieve that thing that scares you, or at least fail while daring greatly. Love someone completely, take that trip that you’ve been putting off since your freshman year of college and actually say what you think for once. At the end of the day, when you step in the shower and watch the mud, blood and sweat wash down the drain, you’ll know that you can go to sleep with another day in the victory column.

Current weight: 226 (up 1 lb booooo)

Workout:

Squats 5x5 @ 220 (+5lbs)
Pull downs 5x5 @ 170 (+5lbs)
Bench press 5x5 @ 210 (+15lbs)
Dead lifts 6x5 @ 215 (same as last week)
Military press 6x5 @ 120 (+5lbs)

Cardio:

None (I have shin splints)

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Beef, Rice, Green beans and Mungo beans 800 cal
Snack: ??? don't know yet but it will be around 200 cal

Day 23: Narutard

2008-12-13T15:04:00.000-08:00

So Konahamaru, a genin or beginner, is able to produce the Rasengan, and take out a Pain body. While Kakashi, an S-level Jonin, who is considered by the current Hokage, Lady Tsunade, a shoe in to be the Sixth Hokage, the most powerful ninja in the village, is defeated and possibly killed by said Pain body. Right ...

Current Weight: 225

Workout

rest day

Cardio

none

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Jolly bee's "Chicken Joy" and 16 oz coke 900 cal
Snack: Mango and Peach tart 250 cal
Snack: Mango and Peacj tart 250 cal

Day 22: Ungrateful

2008-12-12T08:56:00.000-08:00

If grandma is living with you, you don't make her pay for rent or make her buy her own food, you take care of her. She took care of you when you were little, why the fuck are you making her pay when she needs to be taken care of. Granted, some elderly people are a burden to take care of, but so were you when you were a 2 year-old fuck crying for your bottle. You're still being taken cared of by your parents. Sure you're married now but it was your dad that bought you that house for you and your sister. He knew you couldn't afford it so he shelled out his hard earned money to buy you that house then you go around and ask his mom for rent? Where is the gratitude?

I hope your kids treat you like shit when you are old. Fucking spoiled ass bitches.

(you can tell I'm abit mad)

Current weight: 225

Workout: (hope it doesn't rain before I can do this)

Squats 5x5 @ 215lbs
Bench Press 5x5 @ 195lbs
Dead lifts (Romanian) 5x5 215lbs
Pull Downs 5x5 @ 165
Military Press 5x5 @ 115lbs

So I took the workout from the previous day and tweaked it a little so that I'll still be using the same muscles and getting a high rep set added onto my low.

Squats 1xFail @ 95 lbs
Bench Press 1xFail @ 95lbs
Dead lifts 1xFail @ 95 lbs
Pull Downs 1xFail @ 95 lbs
Military Press 1xFail @ 95 lbs

Cardio

none.

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Chicken breast no skin with green beans with broth 700 cal
Dinner: Roasted chicken with pene pasta on tomato sauce 800 cal

Day 22: Week in review

2008-12-11T09:03:00.000-08:00

It was a so-so week for me. I kept up with the majority or my diet and workout plan and I'm down 5 lbs. I need to stay motivated so a friend of mine sent this to me.

Current weight: 225

Workout: Randy Couture training I'm trying something different on my light days

Bent over rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8
Squat push press x8
Deadlift x8

Cardio:

10 min speed bag
10 min jump rope
10 min jog

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Cafe steamers Beef and green beens 300 cal
Dinner: Polish hot dog with relish onions and ketchup 900 cal
Snack: Slimfast optima 200 cal

Day 21: Golden Boy

2008-12-10T13:32:00.000-08:00

If I could say only one thing about this anime, if sexual humor offends you, then don't even consider this title. This is one series which doesn't even try to hide its intent.

Meet Kintaro Oe, age 25. Kintaro refers to himself as a freeter, a person who takes on various odd jobs. The strange thing about him is that after achieving all the credits required to graduate college, he quit. He now travels the world on his mountain bike in search of knowledge, because, after all, 'Study is life!

The Golden Boy OVA has been positively received by English-language reviewers, but it is widely known for its mature content: while the OVA is not strictly a hentai animation, it does feature instances of partial female nudity, orgasms, and female masturbation. In contrast, the manga becomes almost pornographic starting in the second volume.

So if you want to read the Manga, I've provided the link.

Current weight: 225 Well damn. I'm down 5 pounds. 25 pounds to go.

Workout

1. Squats 5x5 @ 215lbs (+5 lbs)
2. Bench Press 5x5 @ 195lbs (+5 lbs)
3. Dead lifts (Romanian) 5x5 215lbs (+5 lbs)
4. Pull Downs 5x5 @ 165 (+5 lbs)
5. Military Press 5x8 @ 115lbs (+5 lbs)

Cardio

1. none.

Meals:

1. Breakfast: Slimfast optima 200 cal
2. Lunch: Hot dog with onions, relish and ketchup 300 cal
3. Dinner: Beef stew with rice and green beans 900 cal

Day 20: Deep thoughts...

2008-12-09T01:15:00.000-08:00

To me, boxing is like ballet, except there is no music, no choreography, and the dancers hit each other.

Current Weight: 226

Workout

rest day

Cardio

none

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Chicken and potatoes with carrots 700
Snack: Slimfast optima 200 cal

Day 19: Robotech

2008-12-08T23:48:00.000-08:00

In every era and in every medium, you have bad offerings, you have mediocre offerings, and then you have one or two gems that were put together by a team that might've given half a damn about the quality of the final product. The shining star in of '80s cartoons was undoubtedly Robotech. Heavily plotted, with rich characters (especially for the time), Robotech was the series to watch, and was by far the most complicated and adult animated show on daytime TV.

Robotech, broke the mold by working on the assumption that perhaps young viewers could appreciate a deep, ongoing storyline. It unwrapped a battle-torn universe where wars didn't just end because the good guys happened to foil the villain's plot in half an hour. In fact, the war lasted for generations, tuning kids into a very sad fact about life, death and war: Sometimes this shit just drags on forever.

Now there has just been announced a culture-quaking event of such import, that developmentally arrested 30-35 year-olds around the planet are shivering, no, quivering in excitement, stunned to the bone, mouths agape and rendered useless for the rest of the day. I'm talking about Robotech: the movie. While this is old news, I just needed to write about it. Words cannot express the extent of my infatuation with this animated series when I was in grade school. If it weren’t for Robotech, I probably wouldn’t have gotten into anime at all.

Any anime geek knows this intro.

Current Weight: 227

Workout

1. Squats 5x5 @ 210lbs
2. Bench Press 5x5 @ 190lbs
3. Dead lifts (Romanian) 5x5 210lbs
4. Pull Downs 5x5 @ 160
5. Military Press 5x8 @ 110lbs

Cardio

1. none.

Meals:

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Cafe steamers chicken with broccoli added 4 pieces of bourbon chicken 600 cal

Day 18: What did I learn today?

2008-12-07T07:48:00.000-08:00

You can eat bourbon chicken for breakfast, lunch, and dinner without feeling sick.

Current Weight: 227

Workout

1. Squats 5x5 @ 210lbs
2. Bench Press 5x5 @ 190lbs
3. Dead lifts (Romanian) 5x5 210lbs
4. Pull Downs 5x5 @ 160
5. Military Press 5x8 @ 110lbs

Cardio

1. none.

Meals:

Bourbon chicken 5 pieces and 1 cup rice 400 cal
Bourbon chicken 5 pieces and 1 cup rice 400 cal
Bourbon chicken 5 pieces and 1 cup rice 400 cal
Weight watchers spaghetti 300 cal

Day 17: They fucking sparkle

2008-12-06T19:15:00.000-08:00

While I can reluctantly reconcile the idea that vampires feed on animal blood because they want to be able to live side-by-side with humans, I cannot accept changes like ’sunlight is harmless to a vampire.’ No, that’s not true… I cannot accept changes like ’sunlight is harmless to a vampire, they just have to come out at night because their skin sparkles like glitter in sunshine.’

The vampires fucking sparkle. THEY SPARKLE!

That very concept is riddled with FAIL and AIDS.

Current weight: 227

Workout: rest day

Day 16: Once again from the top.

2008-12-05T21:40:00.000-08:00

Success is the ability to go from one failure to another with no loss of enthusiasm. Sir Winston Churchill(1874 - 1965)

I won't stop.

Current weight: 227

Workout

1. Squats 5x5 @ 210lbs
2. Bench Press 5x5 @ 190lbs
3. Dead lifts (Romanian) 5x5 210lbs
4. Pull Downs 5x5 @ 160
5. Military Press 5x8 @ 110lbs

Cardio

1. none.

Meals

1. Breakfast: Slimfast optima 200 cal
2. Lunch: Slimfast optima 200 cal
3. Dinner: Sushi ??? cal

Day 15: Week in Review

2008-12-04T19:47:00.000-08:00

It's Thursday once again, time to recap this weeks failure. I was inconsistent with my diet and my workout. The intensity that I had last week is slipping away. A dietitian and personal trainer friend of mine basically said that "You're too strict. You restrict your diet too much."

It's true with the exception of my dinner I limit my calories to the bare minimum. I exercise like I’m 20 again. Now it seems I can only keep this up for a week or two before my body finally screams for more food and I end up bingeing.

Current weight: 228 (no decrease so it's a wasted week)

Current weight: 227

Workout

Squats 5x5 @ 210lbs
Bench Press 5x5 @ 190lbs
Dead lifts (Romanian) 5x5 210lbs
Pull Downs 5x5 @ 160
Military Press 5x8 @ 110lbs

Cardio

Rowing: 45 minutes

Meals

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Gyro 600 cal and a Polish Dog 700 cal (went to Redlands farmers market)

Day 14: Grave of the Fireflies

2008-12-03T00:37:00.000-08:00

"They live on, though the world has forgotten them, and will continue to live on forever, reliving their story. They have not forgotten the past; they cannot. And neither should we." --- unknown.

Seita and Setsuko from the live action version ( I couldn't find a decent pic of the anime).

In my long history with anime, not one film has touched my heart as did "Grave of the Fireflies". This anime classic tells the story of a pair of orphans following the firebombing of Kobe at the end of WW2.

The film opens with a montage that hints at the fate of Seita and his younger sister Setsuko, before an extended sequence showing an American attack on their home town. The two find out that their mother didn't survive the attack and leave for their aunt's home. When things don't work out, they take up refuge in an abandoned bomb shelter.

Based on the novel by Akiyuki Nosaka, "Grave of the Fireflies" takes tremendous care to illustrate the everyday details of life during war time. With the careful deliberation it lays out its heartbreaking story. Never resorting to manipulative tricks, the film instills achingly real sorrow for the orphans' fate. It doesn't avert its gaze from the bloody stumps and burnt out eyes of the childrens mother, or a little girl's last labored breaths.

One of the most devastating anti-war films ever made, animated or otherwise, "Grave of the Fireflies" takes courage to watch but rewards it in spades. Lovely and heartbreaking, this movie will stay with you.

Current weight: 227

Workout

Squats 5x5 @ 210lbs
Bench Press 5x5 @ 190lbs
Dead lifts (Romanian) 5x5 210lbs
Pull Downs 5x5 @ 160
Military Press 5x8 @ 110lbs

Cardio

Rowing: 45 minutes

Meals

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: ??? don't know yet

Day 13: Death of a Snowman

2008-12-02T10:02:00.000-08:00

I'm looking for something that can deliver a 50-pound payload of snow
on a small feminine target. Can you suggest something? Hello...?

--- Calvin

Sometimes you just have to post things that make you smile.
--- anon

Current weight: 227

Workout

Squats 5x5 @ 210lbs
Bench Press 5x5 @ 190lbs
Dead lifts (Romanian) 5x5 210lbs
Pull Downs 5x5 @ 160
Military Press 5x8 @ 110lbs

Cardio

Rowing: 45 minutes

Meals

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Turkey with rice and broccoli 800 cal

Day 12: That time of year

2008-12-01T09:34:00.000-08:00

Mikuru Asahina, Haruhi Suzumiya &Yuki Nagato
from

"The Melancholy of Haruhi Suzumiya"

Snowmen, hot chocolate, warm slippers, a raging fire in the fireplace — these are just a few of the many wonders of winter. Southern California winters are perfect — we get just enough snow in the mountains to really have good snowboarding but when we get tired of the snow we can just leave. Winter is the season for family holidays, new beginnings and making lifelong memories. When I was growing up, Christmas was my favorite holiday. I knew there would be presents. Lots of them. One of my annual pre-Christmas rituals was carefully going through the Toy's R' Us catalog and marking my selections in ink. Like Ralphie in A Christmas Story, I wanted to make sure my parents got the message.

Now Christmas also can be, for a variety of reasons, a time of stress. One source of stress is the oppression of the shopping list. The longer the list, the greater the anxiety--what shall I get for this niece or that cousin or friend? How do I avoid giving a gift that's too similar to what I gave last year? Bending to the pressure, many of us join the legions of shoppers hunched over and weighted down by bags full of holiday things.

Amidst it all, we lose sight of the meaning of Christmas. We forget why we give gifts in the first place--the story Christians believe about the first Christmas' gift to the world of the Prince of Peace. When He walked on the Earth, He spoke to us of the gifts that really matter:

"For I was hungered, and ye gave me meat; I was thirsty, and ye gave me drink; I was a stranger, and ye took me in; naked, and ye clothed me; I was sick, and ye visited me; I was in prison, and ye came unto me." Matthew 25:35

This message of giving speaks to what's good in and required of all of us. Giving to another reminds us of our own humanity, of how fragile, vulnerable and fearful we can be ourselves and how loving, generous and caring we can be to another. When you feel your life begin to spiral, when balance is hard to come by, think about a time when someone has given to you unconditionally and do that for another. It could be for a minute, an hour or an afternoon. When you stop to give unconditionally, you may be beautifully surprised to witness the effect it has on you and how quickly your life feels back in balance.

Current weight: 228

Workout

Squats 5x5 @ 210lbs
Bench Press 5x5 @ 190lbs
Dead lifts (Romanian) 5x5 210lbs
Pull Downs 5x5 @ 160
Military Press 5x8 @ 110lbs

Cardio

Rowing: 45 minutes

Meals

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Katsu Fish with rice and soup. 800 cal

Day 11: Back to it.

2008-11-30T11:19:00.000-08:00

Thanks to my personal nutritionist, who answered my question with a lengthy email.

It sounds like you're referring to a "calories in vs. calories out" type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.

Basically, you can create a deficit of calories in three different ways:

1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.

Example: If you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your SparkDiet has already done these calculations for you, so simply follow the calorie recommendations on your plan (don't eat less than is already recommended).

2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you'll create a caloric deficit simply by burning extra calories. This works only when you're not overeating to begin with.

Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).

3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It's much easier to create a substantial calorie deficit when you combine dieting with exercise because you don't have to deprive yourself from food, and you don't have to exercise in crazy amounts.

Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples above—you're losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.

As long as you are consistent, your calorie deficit will "add up" over time, and you’ll slim down. But it's important to remember that your Nutrition and Fitness recommendations are already based on the goals you created. You don't have to do any extra math.

It's also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.

Current weight: heh didn't gain, still surprisingly 228

Workout

Squats 5x5 @ 210lbs (+5lbs)
Bench Press 5x5 @ 190lbs (+5lbs)
Dead lifts (Romanian) 5x5 210lbs (+5lbs)
Pull Downs 5x5 @ 160 (+10lbs)
Military Press 5x8 @ 110lbs (+5lbs)

Cardio

Bike: 45 minutes

Meals

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Beef Short Ribs with rice and vegetables 900 cal

Day Ten: Two steps back

2008-11-29T04:15:00.000-08:00

I just realized that with all the rain that we've been having, I haven't workout since Tuesday. Naturally my diet has suffered as well. This is a big set back, brought on by my lazy ass. Damn.

Day Nine: Can't drive 55

2008-11-28T16:06:00.000-08:00

Gonna write me up a 125, Post my face wanted dead or alive,
Take my license, all that jive, I can't drive 55!
No, no no, I can't drive... (I can't drive 55!)
I can't drive... (I can't drive 55!)
I can't drive 55! - Sammy Hagar

Waaay back in the day, when Sammy Hagar was not associated with Van Halen, the speed limit was indeed 55 mph. I was nine in 1987 when the speeding limit was changed from 55 mph to 65 mph. I can remember telling my dad not to go over 65 mph because 65 mph was too fast. He would laugh and tell me 65 isn't fast. All this was happening as I sat in the trunk area, of a Dodge LTD station wagon without any seat belts.

21 years later I can still hear my Dad's voice saying "65 isn't fast", and truth be told the only time that I drive 65 mph on the freeway is if there's traffic. So today I was on the 210 west headed to Victoria Gardens for some post Turkey day spending, the weather was clear and dry, unlimited visibility and traffic was light and moving well. All components for me to speed.
Then I get pulled over.

I'm issued a 22349 (a) VC, speeding. Apparently I'm going 90 mph, the officer reduces it to 87. I was hoping that when he pulls up my file, he would see that I work at a correctional facility ie; prison, and let me off with a warning like the other 4 officer have done. But it was not the case. I'm guessing, since it is the end of the month he needs to fill his quota.

I now have several options, appear in court and fight this misdemenor or to pay the fine. Good thing I have until January of next year to think about it.

Day Eight: Thankful for...

2008-11-27T12:23:00.000-08:00

You've probably experienced going around the Thanksgiving table so everyone can say what he's thankful for. I used to dread this, because I thought it was corny beyond words. And what did I have to be thankful for that wouldn't sound shallow? But this year will be a bit different.

I'm thankful that I came out of surgery without any complications. Although it was just a tonsillectomy I didn't have any post surgery infections.

I'm thankful that the cyst that was found near my brain stem was a non issue. The doctor said it probably was there my whole life, and that the headaches were probably stress enduced.

I'm thankful that in this economy I have a career that enables me to live a good lifestyle. Have you noticed that the usual water cooler complaining has cooled off this year? Suddenly it doesn't sound so smart to complain about your job or your boss. Such bitching can be draining. It's good for business and morale that people are more committed to doing a good job. Even if they don't love their job, they recognize that having benefits is a good thing. If you were unfortunate enough to lose your job, you can find reason to be thankful, too. Unemployment benefits for about 1.2 million Americans

I'm thankful that I live in a country where all I have to worry about is paying my bills on time. I could still be living in the Philippines where all kinds of shit is happening.

I'm thankful that homes are getting more affordable. I think real estate prices should stabilize soon and if they get a little cheaper in the meantime, it will only make homes more attainable for all those Americans still hoping for a piece of the dream on terms they can afford.

I'm thankful that gas prices are falling. Last summer, gas prices nationally averaged over $4 a gallon. Now gas is at $1.87 on average nationally and heating oil costs are about 20% lower than last year.

And finally I'm thankful that I have a relationship in Jesus Christ. We live in a world filled with worry. There is always something to worry about. Jesus offers us comfort in a world where there is so much to worry about. If you have a personal relationship with him, then you will know to put all your problems in his hands. As humans, we can only do so much. We have to put the rest in his hands. The hardest part of making it in life is simply letting go or our situations and letting Jesus take control.

Oh, and to end on a non serious note. I give you big bird!

Day Seven: Week in review

2008-11-26T18:00:00.000-08:00

So it's the seventh day of this bet and I'm going to post the results. I'm going to be brutally honest. Other than the past two days, I've kept to this diet. It looks to be a long and difficult road ahead of me.

Current weight. 228 lbs I've lost 2 lbs. 28 more to go.

Day Six: Whispering eye.

2008-11-25T09:15:00.000-08:00

I'm done with another work week, and thank God it's finally over! Time to relax and unwind.
With that in mind I went and watched Role models.

"No venti is twenty. Large is large. In fact tall is large and grande is spanish for large. Venti is the only one that doesn't mean large. It's also the only one that's italian. Congratulations you're stupid in three languages." -Danny

I found the film to be immensely relatable, which is probably a bad thing because these role models are often anything but. Danny flips out on a barista over their ridiculous insistence on serving “Grandes” and “Ventis,” While Wheeler spends most of his day thinking about, and looking at, breasts. The conversations and style of speaking rings true to the way we talk these days, with plenty of curse words and sarcastic comebacks. Seann William Scott especially impressed me in this outing. He is spot on hilarious and seems like he’d fit in with any group of assholes, aka, our friends and us. Paul Rudd nails the depressed sarcastic guy, who by his own admission “hates everything.” His indifference to the world after his break-up is hilarious and delivered with such deadpan sincerity it’s easy to laugh out loud. All in all, Role Models is a very funny film with lots of laugh out loud moments, which is rare for me. The audience who saw it with me voiced their enthusiasm with near constant raucous laughter. I say you go see it. It’ll keep you in laughing from start to finish.

Current Weight: 228lbs

Workout

Every muscle sore didn't work out.

Meals ( two days in a row damn)

Breakfast: Beef soup 600 cal
Lunch: Grilled Chicken thigh, and grilled sole, one cup rice. 750 cal
Dinner: Grilled chicken thigh, and grilled sole, one cup rice. 750 cal

Day Five: Manipulating the system

2008-11-24T07:31:00.000-08:00

Pretty much the voice of Bill Watterson dictating the current state of our school systems. Dead on if you ask me. The school system is more of a test for being able to acquire knowledge than preparation for anything worthwhile.

Current Weight: 227lbs

Workout

Squats 5x5 @ 205lbs (+20)
Bench Press 5x5 @ 185lbs
Dead lifts (Romanian) 5x5 205lbs (+20)
Pull Downs 5x5 @ 150 (+10)
Military Press 5x8 @ 105lbs (+25)

Cardio

Run: 45 minutes

Meals (man I fucked up today)

Breakfast: Salmon Chowder, with white rice 960 cal
Lunch: Denny's country fried steak and eggs 1200 cal
Dinner: Salmon Chowder, with white rice 960 cal

Day Four: Hell Freezes Over

2008-11-23T16:43:00.000-08:00

It was a long time for you / It was a long time for me / It’d be a long time for anyone / But looks like it was meant to be

—“There Was a Time”

Yes it's true, the album that took 15 years to make has finally dropped today. I was 9 when the genius of "Appetite for Destruction" hit the stores, and while I couldn't buy the tape due to the fact that my parents hated metal, I knew I could rock out to the sweet licks of "Sweet Child o' Mine", "Welcome to the Jungle", and "Paradise City" on the now defunct Pirate radio in the comfort of my room.

The mention of GNR brings back so many memories from my childhood that it was with great anticipation when I purchased Guns and Roses new album "Chinese Democracy". So was it worth it? Sadly it was not. I wanted to be wowed, just as I was 20 years ago when the music of Guns N' Roses was hungry, reckless and born of the streets. But Chinese Democracy tries way to hard to to rock. Out of the 14 tracks that I listened to only 2 captured the effortless, dirty rawness we need from G N’ R. There are flashes of real promise in some of the melodies here but all too often they are mired in misguided arrangements. As a whole, there's no direction, no theme, no focus. And after 15 years, well, that's bound to happen.

Day 4: Current weight 229

Workout

Squats 5x5 @ 185lbs
Dips 5x5 @ BW 230lbs
Dead lifts (Romanian) 5x5 185lbs
Pull Downs 5x5 @ 140
Military Press 5x8 @ 80lbs

Meals

Breakfast: Slimfast optima 200 cal
Lunch: Slimfast optima 200 cal
Dinner: Tofu Curry, with white rice 800 cal

Day Three: Empty shell

2008-11-22T21:02:00.000-08:00

"For the living know that they shall die; but the dead know not anything, neither have they any more a reward; for the memory of them is forgotten. And their love, and their hatred, and their envy is now perished; neither have they any more a portion forever in anything that is done under the sun." Ecclesiastes 9:5 & 6

There is no spirit of Grandma looking down on us from Heaven sending her love to the group of her grand kids. While it is a comforting thought, it's totally incorrect. So as we gathered on that hillside to pay respects to our Grandma for her birthday had she lived, it occurred to me that this little reunion of cousins was not for Grandma, but for us. It was for our benefit to meet so we could bring our sorrow and grief to the surface so that the living could comfort each other and solidify our group bonds. So that we could all share in the memories and be enriched by her stories. So we wouldn't forget her.

We still think of you and we miss you.

Grandma 1923-2008

Workout:
none rest day

Day Two: Time to kick some rocks!

2008-11-21T16:07:00.000-08:00

There is an anecdote that Samuel Johnson, the British Writer, Was asked how he would refute Bishop Berkeley's statement that the world was an illusion.

"I refute it thus!" he said, and kicked a large rock.

Some people think he was right, some think he was wrong, and some don't think about it at all.

I've been thinking about it.

It's all because yesterday was world philosophy day and the BBC was kind enough to put up an article on:

Four philosophical questions to make your brain hurt

What both Johnson and Berkeley were concerned with is the nature of reality. Perhaps Johnson's answer showed a profound understanding of the nature of reality, on the other hand, perhaps it showed a profound ignorance. It could have shown a profound frustration, because what we are talking about here is metaphysics, which means we are dealing with beliefs, with faith-scientific proof is lacking.

Some people consider this existence like the caverns of Socrates, for a more modern example the matrix, basically the reality of perceptions. We can only perceive reality through our senses, we gauge reality by what we perceive, by what our senses tell us, and by what we make of those perceptions.

Sometimes, when I have a particularly bad shift, I'll stand outside the gates of the prison, look up at the sky and think to myself "Is this another Cavern of Socrates?"

Then I'll go and kick a rock.

Day 2:
Current weight: 228lbs (probably due to water loss and empty stomach)

Workout

Squats 5x5 @ 185lbs
Dips 5x5 @ BW 230lbs
Dead lifts (Romanian) 5x5 185lbs
Pull Downs 5x5 @ 140
Military Press 5x8 @ 80lbs

Cardio

No running today my shins hurt like hell

Meals

Breakfast: Slimfast optima 200 cal
Snack: Lean pockets 250 cal
Lunch: Slimfast optima 200 cal
Dinner: Salisbury steak 3 pieces, 2 cups broccoli. 800 cal

Day one: The bet.

2008-11-20T16:17:00.000-08:00

This is primarily going to be a progress blog. You see, I made a little wager with my brother to lose 30 lbs by March 22, which is my sister's wedding. The wager consists of $1,ooo, my Xbox 360, and the inability to play final fantasy VIII for one whole year if I lose. If I win, I get... 30lbs lighter. This wager was place while I was in a bit of a euphoric mood, so I easily agreed to his stipulations. The problem is, 30 lbs in 4 months is quite a challenge. I've lost that much before but it required an excruciating amount of work, basically doing "2-a-days", almost 45 minutes of cardio and the metabolism of being 21. Now, I'm older, have little time to workout, (I sometimes work 16 hour days.) and I work nights. While it seems that I'm already making excuses, I'm not. I'm just stating the facts. Now for the program.

I'm going to be using a full body workout that consists of compound exercises to get me back into lifting form. This is going to be used until I can get my squat up to 300lbs. This workout is a basic 25 strong lift taken from T-nation.com

Cardio and diet are also a must to be able to get to my goal. Because I work primarily at night, I've been eating fast food for the majority of the past 5 years. Needless to say my diet sucked. So to start off I'm going to exchange my usual breakfast of 2 McDonalds sausage and egg McMuffins to using slimfast optima. Most people would be asking "but what about using protein shakes?" They hurt my kidneys and Slimfast tastes better.

With cardio, I'm going to start with a basic boring 45 minute jog. The distance does not matter at this point only that I go 45 minutes. Maybe later on I'll add in some H.I.T training.

Day 1:
Current weight: 230lbs

Workout

Squats 5x5 @ 185lbs
Dips 5x5 @ BW 230lbs
Dead lifts (Romanian) 5x5 185lbs
Pull Downs 5x5 @ 140
Military Press 5x8 @ 80lbs

Cardio

Run: 45 minutes
Speed bag 10 minutes

Meals

Breakfast: slimfast optima
Lunch: slimfast optima
Dinner: White rice, salad, beef teryiaki.