Healthy Strong

Week 2 - Day 1 Lifting & Nutrition Log

2019-01-07T07:46:00.002-05:00

Last week was a fail. I worked out on Day 1 - the rest of the week I did OK with my food but did zero exercise. The weekend was a nutritional disaster. I must be better.

Bad night's sleep because of a late afternoon nap I took. It's fine, I was up with the cats and worked out. It felt good.

3:50 Up
4:20-5:00am workout

Followed it up with a protein shake.

I'm going lower carb but not keto or anything. If I can, I'll do some cardio later.

-Fitz

Day 2: WOKE (As in all night) 1-3-19

2019-01-03T06:44:00.002-05:00

So, after yesterday's light introductory workout, I figured I would be sore today. Interestingly enough, I am not sore today. Last night, my legs were aching something terrible. I tossed and turned all night long. I eventually had to get up and take two ibuprofen. It was more like restless leg syndrome than it was a post exercise soreness. I have plenty of experience with post-workout soreness and this was something else. I know I didn't over do it because I barely did anything! That just goes to show how far I've fallen out of shape in 2 years.

I was going to walk this morning, but I chose to sleep for another hour. Right or wrong, I made the decision and I am owning it.

Fitzness 2019 Week 1 Day 1 1-2-19

2019-01-02T06:38:00.000-05:00

Considering I cleaned out my shithole of a basement, I was able to get right back to it. I seem to have a sneezing fit each and every time I try to work out in the morning, but I got through it. Today was light - I don't want to get injured - I mean, lets get real, I'm almost 46 and have fallen out of my optimal fitness zone.

Weight: 224.5 5'7"

Treadmill: 3mph 3% incline - 15 min (warmup)

Body squats, below parallel (as much as possible):

3x10 +2 (Started to feel a cramp brewing so I stopped)

Bench Press: Bar only (45lbs)
3x10

Overhead Press: Bar Only (45lbs)
3x8

Hammer Curls (20 lbs dumbbells)
5x10

I have a message for the resolution shamers: Screw You. To hell with you and your flat abs and smug demeanor. Just because fitness has been an obsession for you and not me, doesn't give you license to shit on my goals. Not that I care, but for the love, try and be supportive of people. Imagine a country where more people were exercising and eating right. Health insurance premiums would go down as the rate of obesity went down.

I am going to do my best to maintain my schedule, but I realize that life happens. I might catch a cold or have a bad night's sleep. I will adjust and continue without falling completely off the wagon. I plan on going 12 weeks and then taking a 2 week rest. I will gradually up my weights (progressive loading) and I will slowly increase my cardio. My body needs to adjust to this new lifestyle and I will not force it. My nutrition will gradually shift to whole foods and 85-90% clean. I will probably go for a 40/40/20 macro ratio, but I am not going to be insanely obsessed with it as I once was. I am going to be smart, determined and cautious. I will post my progress daily. I will also post when I have set backs. I don't want to have them, but I am going to be realistic and accept that it may happen. Here's to 2019, I hope you can follow in my journey.

Fitz

Resurrecting my Fitness Blog...again. From Fatz to Fitz 12/3/18

2018-12-03T06:39:00.002-05:00

HOLY CRAP!!!!

Totally the heaviest I've ever been. Considering at my lightest in my adult life I was about 178lbs. I've been unable to sustain any level of good fitness and nutrition because of my brain. It has more to do with my battles with depression and self-loathing than any kind of "I can't give up cake" situation. I quickly returned to daily alcohol consumption after I lost the last batch of weight, because I was not happy with myself in just about every aspect of my life. So, I self-medicated and that lead to bad decisions across the board.

FROM FATZ to FITZ...again.
This morning. 12/3/18 I got up at 3:30am. I had it in my mind that I was going to have my coffee and water, then hit the treadmill and start the day off right. Well, my body knew what kind of subterfuge I was up to and it told me, "OH HELL NO!"

After MULTIPLE visits to the commode, I then got into a sneezing fit that lasted at least 25 minutes. These were the kind of sneezes that made my entire body hurt.

I finally got on the dreadmill and after about 1 minute of a slow to moderate walk, my body decided that I needed to make another trip to the bathroom. It was truly annoying, but I decided that I wasn't going to worry about it.

Another sneezing fit lead me to abandon the dreadmill and instead I meditated on the couch while listening to Isao Tomita.

I know A LOT about nutrition. You'd not know it by looking at me, but if you go back into this blog you will see that I've researched and tested just about every dogmatic approach to nutrition you can think of:

Paelo (Bulletproof, Wild Diet, Keto, Warrior, Gironda)

Furman Plant-based

Moderation (1:1:1)

Rapid Fat Loss Protocol (Never do this)

Nutrimost (Never do this)

I know what works for me in the short term and I know what is sustainable in the long term. I've always wanted to lose the fat fast and then regroup and jump on a sustainable regimen. The problem has always been my own depression and mental issues that talked me out of the good habits and back into the destructive. NO MORE...

Here's my plan and I will keep you informed along the way. (It's mostly for me, but you are welcome to join me for the ride.)

About 22 Days of Extremely low carb eating. Along with that I will drink buttloads of water. I will not consume anything with artificial sweeteners because they trick your body into releasing cortisol and that leads to fat storing.

I will not worry about Christmas, but I will be mindful to not go crazy.

Lifting 3x per week and walking 4x per week. I am starting slow and light and will work my way up. I recognize the reality that I am not in my 30's anymore and I am terribly out of shape, so I don't want to risk an injury. Not only would that be bad for me physically - mentally it would be way worse.

After my keto phase I will go to a clean regimen, hitting these macros: 40% Protein / 40% carbs / 20% fat. While a keto high fat diet is definitely more fun, it is not sustainable for me. My body is not carb sensitive and I can do fine on the right carbs. Once I start getting processed crap into my diet, that's when I go pear-shaped.

Once I get to my sustainable regimen, I will most likely adjust my daily calorie intake based on my lifting and muscle-building goals.

So that's what I am doing. This blog will be my journal and I will write in it each day (as best as I can).

Challenge accepted, Steve Miller.

Forgetting the Past and Starting Over!

2017-12-11T09:09:00.001-05:00

Today:

Up at 3:00am

Coffee and vitamins. Pre workout fuel

I am currently doing this workout routine: THT

I am starting small again because I have been on a very long hiatus. I am also modifying the workouts based on my time and equipment.

Warm up:

Elliptical - 5 min

Squats: (body weight for warm up - 10x)

95lbs: 12/8

I noticed that my left inner thigh was close to pulling so I quit at 8 reps.

Decline Dumbbell Bench Press:

30lbs - 12
40lbs - 12

Weighted Reverse Crunches:

3lb ankle weights:

8/8

Incline Dumbbell Curls:

30lbs: 8/8
Wow, I've lost a lot of strength!

Calf raises:

95lbs: 12/12

Tricep Pulldowns (bands)

25/12

Wrist Curls:

30lbs: 12/12

Treadmill:

10% incline 3mph for 20 min with 3lb ankle weights.

Post WO Shake:

ON Natural Chocolate Whey with 8oz Skim Milk and 2 raw eggs

Here's my nutrition diary for today: ( I actually forgot to weigh in, but the other day I was 212lb)

Love Handles Eviction Notice

2014-05-20T07:45:00.001-04:00

Intro to Fitz - My Story (abridged)

41 Years
5'7"
196lbs
18.5% Body Fat (90% of which is my belly and love handles)

I started getting into fitness and nutrition in 2008. I have had a roller coaster of health since then, but not due to any factor other than my own brain.

March 2008

Pics from my first journey - I actually stopped my fitness routine when I was laid off from work in Dec of 2010. That is when I began my decline.

Nov 2008

Starting drinking more, eating crap. I was losing faith in everything - things were bad. I managed some ups but remained mostly down until Spring of 2013. That is when I first started listening to Podcasts from the Primal/Paleo community. It inspired me to get back to it. Thanks Abel James, Mark Sisson, Dave Asprey, Robb Wolf and Jimmy Moore.

I did some radical things and lost about 30 lbs. Started lifting again and maybe had a relapse of the bad stuff during the holidays.

So I started up again:

May 19, 2014

This is Monday, May 19, 2014.
197lbs
18.5% body fat. (I used an acu-measure and did the 7 point skin fold test)

Now - I am trying the 30 day Steak and Eggs keto-ish diet (I added kale and sometimes mushrooms)

I lift 2x week - heavy back squats/ bench / over head press / reads (basically Stronglifts 5x5, which is a modified 'Starting Strength' program)

I sprint now, twice per week. I still do some jogging (or yogging with the soft J) but mostly intervals.
I also do this little 7 minute body weight workout that is on an iPhone app. It's a pretty good workout.

I will post my progress here. Body measurements weekly and photos too (sorry :).

Once the 30 days is done. I will continue an 80-85% primal eating strategy.

I WANT MY LOVE HANDLES GONE. I HAVE HAD THEM SINCE I WAS 10 years old!!!!!!

3rd week of RFLP

2013-08-29T06:13:00.001-04:00

Weighed in at 194 this morning. (Started at 220/approx.) Last week I folded and ate Friday, Saturday and Sunday. I was feeling depressed, plus we went to a festival and I had some less than optimal food. No alcohol, but I am sure I set myself back a few days. It was a necessary mental break.

Now, Energy is good, not hungry most of the days. I ran out of Kerrygold Butter this morning so my coffee wasn't as Bulletproof®. Too much salt in the water gives me disaster pants, though I have been able to mitigate the disaster before it happens, timing is everything.

No problem with strength either, I am lifting 3x per week.

Goal weight 180, should not be too difficult if things progress consistently.

I am looking forward to the refeed. I have found that a two day refeed keeps me balanced mentally. Breaking the addiction to the act of eating is an important factor in my opinion. I don't find that I am hungry as much as I just want the sensation of eating.

Fitz

Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Week 2 - Rapid Fat Loss Protocol

2013-08-20T15:51:00.000-04:00

I have neglected to update my progress since last week. I have been super busy and I am sticking to that excuse!

So I am down to about 197 - I feel great. I have some low points about mid afternoon and mid-week makes the last few days before the re-feed pretty tough.

I will post some pics when I am done.

Food cravings are minimal and easy to redirect from.

My re-feed day was this past Sunday and I loved it. I ate grass-fed beef, white basmati rice and veggies. I drank some Kvass and some Kombucha. I ate a couple handful of blue berries because I love them. Otherwise I stuck pretty close to the script.

Today is my first day on Upgraded MCT oil. So good so far.

I will update next week.

Fitz

‘Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Day 3 Bulletproof® RFLP

2013-08-14T18:23:00.001-04:00

Amazing energy in the morning! Sleeping better as well. I am experiencing some lethargy early afternoon and also waking with a headache in the morning. I seem to be thirsty a lot but I am drinking plenty of water. A few times I had diarrhea but nothing bad and not much.

I have fleeting feelings of hunger, but again it is nothing that some water cannot handle. I may need to get some decaf because my second cup of coffee seems to wire me and then I crash.

I am shooting for Sunday as my re-feed day. That will be 6 days of the protocol. I am determined to do this. My goal is to get back to a 34 waist.

For activity I took the dog for a run/walk and lifted weights. I also did some yard work and one sprint.

Mentally, I feel more focused in the morning but can "will" myself to focus in the afternoon if needed. I feel a little more on an even keel with my emotions also.

I took the kids to a BBQ this afternoon and the food smells good, but I am sticking with this.

More tomorrow.

--Fitz
‘Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Rapid Fat Loss Protocol - Step one to Bulletproof® (Day1)

2013-08-13T16:36:00.002-04:00

Honestly this is day 2, however it is the first day of the proper regimen with all supplements as set forth by Dave Asprey from The Bulletproof Executive®. You can read about this protocol here. (Using Coconut Oil until my MCT oil arrives)

I will post body comp pics after the fact - simply because I don't want to post pics of my shirtless self right now. After I am a ripped machine, then I won't care.

Last solid meal: Sunday - 8:00PM
Only calories consumed come from Bulletproof® Coffee

So far I feel:

Mostly alert and energetic. I was a bit tired earlier, but I went to bed late last night (11:00pm) One of the things I need to do is work on my circadian rhythm.

Tried having a third cup of BPC on the way to work at 3:45 but it seemed to give me the jitters. I didn't finish it and have switched to water.

Otherwise I feel focused and not hungry.

Weight:
Sunday PM: 210lbs
Tuesday AM: 202

I am sure this is mostly water.

I worked out yesterday. Squats - Bench press. I skipped the barbell rows. I plan on keeping this light until I start eating again. Refeed this sunday.

I will update each day.

Fitz
‘Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Mind, body and soul - inspiration from a Podcast.

2013-07-29T11:15:00.002-04:00

Yesterday, I was listening to the Fat Burning Man Podcast hosted by the very able, Abel James. (sorry, had to). My wife turned to me and asked, "...are you going to obsess about this stuff again?" I answered a quick "Yes" and neither one of us said another word. To her credit, I have the tendency to go OCD on whatever it is I am interested in. Over the past few years there have been a few subjects that have attracted my attentions. None of them hold a candle to how I obsess about fitness and nutrition. Before I continue about that, let me give you the backstory.

Circa 2009-2010

If you take the time to search through this blog, you will be able to deduce that a few years ago I was really into fitness and nutrition. I logged every meal, counted every calorie and macronutrient. I was religious with my workouts, updated my logs and maintaining my macronutrient ratios. My wife liked how my physique was changing from an overweight and old 37 to a fit and energetic young dad. She did not, however, enjoy how my tendency to obsess over things made me rigid and inflexible within other aspects of my life. As luck has it, I was laid off from two different jobs in two years.

I will freely admit that I am not a model person. I can be selfish, childish and would most likely be diagnosed with some kind of emotional abnormality if I were to succumb to a test. I have had serious self esteem issues centered around my body, my situation in life and my financial outlook. Since my lay-offs, we decided it made more sense for me to stay home with my kids and play Mr. Mom. So as to not drag out this story, let me just say that what I became over 3 years was not the kind of person I was proud of. I was not the kind of person my wife wanted to have anything to do with and I am pretty sure my kids were not real keen on my recent personality flaws.

This brings me to my undiagnosed and unofficial OCD. When my wife asked me if I was going to be obsessed again, about my fitness and nutrition, it got me thinking. At first, I could see her point. Now she was going to have to deal with me forgetting to do simple things around the house or neglecting the kids because I was buried up to my Lats in nutritional data. Then I thought about it again and reflected on the recent information I had absorbed through Abel James's Podcast. Not only was I learning about a new way to eat (much of this information I knew already, but I needed to learn again) but I was also learning about becoming a better person. The lessons discussed by Abel and his very knowledgeable guests were covering myriad of different subjects related, but not limited to fitness and nutrition. There is an underlying theme in there that is very very subtle. It is about becoming happy with yourself. I have never been happy with myself.

Somehow, I have extrapolated this theme from these Podcasts.

Being happy has always been an issue with me. I have never been happy with my body, my job, my finances and my family. But recently, I think I am learning more about myself and analyzing it differently. I am thinking outside of that very tiny box containing my brain. I have always considered myself to be a creative mind, but in all honesty I have been very rigid and unable to change. I am learning that the ability to manipulate my reality is easy and can be done without substances. I don't need to have a drink when things get tough. I don't need to have junk food to make myself feel better. I simply need to change the way I think about thinking.

Believe it or not, I learned this from listening to a health and fitness Podcast. I don't think Mr. James intended on this result - at least not primarily. So, when I think about whether or not I will obsess about my fitness and nutrition - I will answer, NO! I will, however obsess about being a healthier human being - mind, body and spirit. It is all connected and must work together moving forward. This is the natural way - the Paleo/Primal way. Thanks Abel.

Fitz

Return to Health (Fitness Journal)

2013-01-07T09:02:00.001-05:00

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -- Henry Rollins

Week 1 - Day 1 - 1/7/13

Getting back to a schedule. Easing into the regimen so I don't injure myself. Will post progress pics once per week.

2 glasses of water and a Whey/Skim shake at 3:30am

Modified Stronglifts 5x5

Front Squats - Cross Arm Grip 4:00 - 4:45

95lbs - 3/2/2/2/3 Hip flexor and lower back issues. Need more stretching.

Bench Press

95 - 5/5/5/5/5 - Too light, but I want to make sure I am using proper form to avoid shoulder injury.

Inverted Rows

Body Weight - 5/5/5/5/5 - Doing a barbell row would be too much on my lower back right now. Also, it is a loud exercise and I am lifting at 4:30am.

Push Ups

10/6/5 - Decent form, I want to work up to 5x15

Treadmill 4:50 - 5:20

30 minutes

Breakfast:

3/4 cup egg whites (Wegman's Egg Busters)
1 slice Ezekiel Bread
1/2 slice American Cheese (real)
1 egg

3 cups raw spinach + tomatoes and FF Honey Dijon Dressing
8oz Skim Milk

Sticking to a 1800-2000 kCal regimen. 40% Protein 40% Carb 20% Fat

-Fitz

2012-11-10T09:39:00.000-05:00

Getting your body back - a primer.

Nutrition is the key factor for your life. What you put in your body for fuel will decide on the returns you get in the form of energy, concentration, mental well-being, everything. Food is like a drug, a very addictive drug. Your brain as well as your body will become accustomed to the way you eat, especially if you eat for pleasure. Once you decide that you want to take a step toward a healthy lifestyle - the key to success is the old phrase, "One Step at a Time". For anyone trying to accomplish anything big or small, this idea is paramount. Alcoholics and drug addicts repeat "One Day at a Time", because they are trying to accomplish a huge lifestyle change and only have the energy or ability to focus on one day. If addicts try to look forward to something in the future, they have a greater risk of relapsing into drug use, because the change is so enormous, their defenses are weakened. It really is no different when it comes to nutrition changes. Some folks may say that it is even harder to lose weight than to quick alcohol and drugs. This may be a bit naive of an idea - but I get it - it's damn hard to do.

So, if you have just recently decided to change your nutritional lifestyle you have to create your own mantra. Most people need something to focus on, a photograph of how they want to look or something they wish to achieve by reaching their goals. I would suggest your goals are small, short-term and achievable. It is easier to drop 50 pounds when you are only striving for 5 at a time. You will often have to deal with plateaus and such which can discourage you at around the 35 pound mark. Then you may go drown your sorrows in a garbage plate(s).

I only wanted to make sure that it is understood that, as important exercise is, nutrition beats it hands down. get yourself on a good eating regimen.

Calories in vs Calories out. The math is simple and difficult.
Physics is the study of mathematical and physical laws that exist in the universe. Imagine your body is this universe and it controls the physics. The only problem is, everyone's body is an ever so slightly different universe and so the rules are all slightly different. I cannot get into all of it right now - but metabolism (your universe) is the key to your body's math.

So you have to eat at a deficit to lose the weight (and you really need to lose fat and not weight)
But that is all the complicated mess for another day.

First step is changing your lifestyle and eating right. We will concentrate on the nitty gritty later.

Anyway....

Firstly eat only clean foods 90% of the time. One cheat meal per week if you really must.
The closer to nature the better.
The fewer the ingredients the better.
Microwave meals are loaded with sodium and other preservatives.
Fresh or frozen veggies only, canned stuff is pack with sodium and sugary syrups.
Try a 50% clean carbs - 25% Lean Protein - 25% Healthy fats (75% Monounsaturated fats - 17% Polyunsaturated fats - 8% saturated fats).
Eat loads and loads of leafy greens and cruciferous vegetables.
Some fruit is OK, but watch out for the Glycemic Index!

So this is what I am doing now..

Fitz

Trying to find my way again...

2012-10-24T20:12:00.001-04:00

2007 - I was 34 and sick of how fat I had become. I had 3 kids and didn't want to be the fat old dad you see sitting on the park bench while his kids played at the playground. I wanted to run with them and not get winded. I took matters into my own hands, learned a bunch of information about weight lifting, nutrition and fat-loss. Two years later I was 40 lbs. lighter, much stronger and had a nice lean body fat percentage of about 12%. My wife was happy with my new physique and I was finally confident. I knew I looked better and I felt better. I stopped snoring and was performing better in every aspect of my life. Then I was forced to stay home with my kids and I lost it. Almost 3 years later I have gained it all back - I am unhealthy and sad. I cannot fit into any of the clothes I used to and I am miserable. So I am going to get it back. When I first did this I posted all of my progress and kept a very precise journal. I managed to inspire many people who followed my progress and I was happy to give them advice and motivation. Sadly, those people are all gone from the sites I once frequented. The sites themselves have all changed to become pay-sites and are no longer free. I will post my progress the same way I did before and will take you day by day through my struggle to regain my health and well-being. I am documenting this more for my own purposes, but you are welcomed to follow, comment, motivate and possibly be motivated. Tomorrow - I will be up at 3:50am. I will have a whey-skim shake and 2 glasses of water. I will give my spine 30 minutes to dehydrate (it hydrates while you sleep, so unless you give it time to dehydrate, you risk injury if you lift too soon after waking). I will stretch. I will lift my modified 5x5 Stronglifts routine starting at the bar. It will be light, but I am going to do this right. After I lift, I will run for 30 minutes. After the run I will be ready for some more protein and fruit. My carbs will be only from complex sources like rice, pasta or sprouted grains. My intake will be limited because I believe I am carb-sensitive. My macro ratio will be 40/40/20 (Protein/Carb/Fat). Considering my carb consumption may be less than 40% I will have to see how it goes. Adding some fruits may keep the numbers up. I will eat approximately 2300 kCal per day for one month and then adjust. I will limit my alcohol consumption to only on Fridays or Saturdays, no more than 2 mixed drinks total. I am going to attempt to cease all alcohol intake, but I am irish, so we shall see. I will post my progress in journal form. I will take pictures, however I will not post them initially. Let's do this! SF

Healthy Sweet Tooth Ideas

2010-06-04T11:18:00.001-04:00

Hey People - long time no post for me - but I am working hard at getting fit. Dropping fat and gaining muscle can be a slow process when taking care of a family.

I suffer from a compulsive sweet tooth, one of the reasons why I was overweight my whole life. My favorite was crushing up a dozen oreos in a glass of milk and slurping it down. So now that the weak of stomach have dropped off I will give you some ideas for a great sweet tooth cure while you are watching your diet like a hawk.

(This is not to endorse any particular products, just what I have used and what works for me)

Muscle Cake Batter - Not really used to make cake, but it comes out with a batter-like consistency and tastes great. This is a great post work out dessert.

1 Cup Plain Greek Yogurt (Fage or Oikos)
1 Cup Incan Warrior Breakfast
1 Scoop ON Whey (Double Rich Chocolate)

[i]First - make some Incan Warrior Breakfast: (season to taste)[/i]

Quinoa, Imported, Organic
Cinnamon
Spices, nutmeg, ground (1 tsp)
Spices, allspice, ground (1 tsp)
Milk, Skim Milk
Dry Roasted Whole Almonds (Unsalted)
Dole Frozen Blueberries
1 Apple

Directions (From T-Nation.com)

1) Toss quinoa, water, spices, and salt into a pot and bring it to a boil. Once it reaches a boil, reduce heat, cover, and simmer for 15 minutes or so. You want most of the liquid to be absorbed.

2) Add milk and simmer for another 10 minutes. Then add apples, blueberries, and pecans.

3) Let sit for 10 minutes covered so it'll thicken, then scarf in down.

For a less carb loaded treat:

Whey Pudding:

1/2 Cup Greek Yogurt or Probiotic Vanilla Yogurt
2 Scoops ON Whey Double Rich Chocolate

Mix it real good. Seems like a lot of powder, but the yogurt will mix into it and make a pudding-like treat. Toss some blueberries or other anti-oxident rich fruit and consume with a smile.

There are tons of variations, and I am sure there are better ones than I make, but these cure my cravings and keep my numbers right on, so guilt-free sweet love for me!

Keep up the faith brothers and sisters, a healthy body makes for a healthy mind- and these are the magic keys to the kingdom!

Scott

Still Going...

2010-05-12T17:48:00.002-04:00

Trying to be as healthy as I can, more in mind and spirit these days than body, though the body is not out of the equation. I am still losing body fat - intermittent fasting and staying at a deficit while managing to lift here and there. On days I don't lift I do enough body weight exercises to stay on top of the game.

I have been preaching up and down about fitness and nutrition, but I am living proof that if you don't feed the mind with health thoughts your body will not matter if your mind goes south. Daily self-suggestion opposing any negative thoughts you may have is a good start. Just like they say that if you repeat a lie enough times you yourself begin to believe it. Trust me it is true. The best thing you can do is write out who you want to be, then begin to suggest to yourself that you already are that person. You will begin to notice that your conscious mind will start to act on impulses and thoughts given to it from the subconscious mind - therefore bringing about actions and events that will fulfill this new self image. It has happened for me in just a few days and I am only at the beginning of my journey.

I will reach my goal of 170lbs, then I will concentrate on building muscle. I will be that guy who walks in the room, gets a few glances and people say, "He must spend all week at the gym."

I raise my glass of ice-water to your health.

Scott

Log 4-27-10

2010-04-27T15:15:00.001-04:00

"B" Modified

Age 37
5'7"
184lbs
Forgot to get a BF reading - Tomorrow AM

RFESS: R&L: 5/5/5/5/5

OHP: 45x3 / 95x2

115: 5/5/5/4/3

bad - I should have nailed these. Too long of a rest between WO.

RP: 175: 1x5

Chins: 5/5/5/5/5/5

Sits: 15/15/15

Log 4-21-10

2010-04-21T10:00:00.001-04:00

Inadvertently took 5 days off.

Age 37
5'7"
188.2lbs
BF% reading on Sunday

Modified B

RFESS: (L&R) 5/5/5/5/5

OHP: 45x3/95x2

115: 5/5/5/5/2.5

SO CLOSE!!!!

Rack Pulls (Deadlift substitute)

170: 1x5

Pulls:

5/5/4/4/3

Sits: 15/15/10 - kind of got lazy :(

Taking the kids to the playground for some exercise.

Log 4-15-10

2010-04-15T23:16:00.002-04:00

Age 37
5'7"
187.8
19%

Mod A

RFESS: 125: L/R: 5x5

Bench: 45x10 / 155x2

170: 5/5/5/4/4

Come on!

Inv. Rows: 12/12/10/10/6

Push ups:

13/13/13/13/13

No situps no carido

not slacking, ran out of time - another day where a nap was more in line with how I was feeling yet I still lifted.

Nutrition has been a bit off the past few days. Not horrible, just not ideal.

Log 4-13-10

2010-04-14T13:35:00.001-04:00

Age 37
5'7"
187.9lbs
19%

Beginner B modified

RFESS: both Legs @ 5x5

OHP: 45x3 / 95x2

110: 5x5

Rack Pull:

170: 1x5

Chins: 6/6/6/6/6

Sits: 13/13/10/10/6

Cardio on Wednesday. I'd rather do it post workout for optimum fat burn, however the planets did not align properly for this....

Log 4-11-10

2010-04-11T20:39:00.001-04:00

Age 37
5'7"
189lbs
19%

Modified A

RFESS: L: 5x5 R: 5x5

Bench: 45x10 / 160x2

170: 5/5/5/4/3

Inv. Rows:

11/11/11/11/8

Push Ups:

13/13/12/10/6

Sit ups:

13/10/10/6/6

Post WO: Cardio 31 minutes

Log 4-9-10

2010-04-10T07:19:00.002-04:00

5'7"
189lbs
19% BF
Age 37

Beginner B modified

RFESS: 115lbs (R) 5/5/5/5/5 -

Left leg I did two sets of 5 then I felt that I pulled a glute muscle. Went body weight for the remainder of the sets.

OHP: 45x3 / 95x2

110: 5/5/5/4/4

RP: 165: 1x5

Pulls: 5/4/3/3

No sits and no cardio.

Not happy with today but there was a lot going on and my first inclination was to take a nap instead of work out - so it is still an accomplishment.

Log 4-7-10

2010-04-07T18:26:00.001-04:00

Age 37
189.8lbs
5'7"
20%

RFESS: 110 (L&R) : 10/10/10/10/10

Bench: 45x10 / 155x3

165: 5/5/5/5/5

Inv. Row:

11/11/10/5/5

Pushup:

12/12/12/12/12

Sits:

13/13/13/13/13

Cardio later tonight

New post WO meal:

organic greek yogurt - 2 scoops whey - 2T flax seeds - splash milk - handfuls of fresh fruit
YUM

Log 4-5-10

2010-04-05T18:50:00.001-04:00

Age 37
189.8 lbs (Back under 190, hooray)
20% BF give or take 3%
5'7"

Modified Workout B

RFESS: 105: (R): 5/5/5/5/5 (L): 5/5/0/5/10

Lost balance and made up for the set at the end

OHP: 45x5 / 95x3

105: 5/5/5/5/5
Only could manage 3/3 last time. Got it now, moving on.

Rack Pulls:

160: 1x5

Chins: 6/6/6/3/3

Sits: 10/10/10/10

Post WO Cardio - 30 minutes

Completed 21 hour fast at 5:30

Log 3-31-10

2010-03-31T14:59:00.001-04:00

Age 37
5'7"
191lbs
20% BF

Beginner "A" Modified

Feels good to have my mind back and my body is coming back strong!

RFESS: 100: 10/10/10/10/10 (5 per leg per set)

Bench: 45x10 / 155x3

160: 5/5/5/5/5

Just trying to get back my strength - when I stopped working out a while back I was benching 200.

Inverted Rows:

11/11/10/5/5/

Push ups:

11/11/11/11/11

Sit ups:

12/12/10/3/3

I didn't run after the WO because I was pretty tired due to lack of sleep. (Wife had to leave early today and we were up chatting last night about a puppy) besides I have run for 30 minutes Sat/Mon/Tues - I think I can take today off!

Post Workout meal:

Baked chicken breast marinated in Anchor Bar Medium Wing Sauce (no cal)
Lettuce/Spinach salad
handful of almonds
splash of FF Parm Italian Dressing
FF Croutons

Whey Shake (double whey/half milk half water)

Desert: handful of blueberries

Good times!