LEAN FOR LIFE

Lean4life Goes on X...

2010-06-27T19:16:00.002-04:00

P 90X!!!!!

SO the journey continues. I remember I once said " you can never fail, if you never quit" so I'm back to it for this summer. In this blog I will document my journey as I start my internship in Indiana. It'll be an interesting ride as I am starting my first day of p90X in sync with the first day on the job. Tomorrow I will be posting my beginning stats and plan starting tomorrow and expect myself to be accountable on a daily basis. Accountability is something I learned from Adam Waters as a real game-changing factor in combating body transformations.

I will be using the p90X workout along with my rocksolid foundation learned in BFFM. I need a new Powerful Reason Why and need to update my Droid with some kick-ass music. I am doing this for me and to better my life so that I may serve as an example and empower others. Let the games begin!!!

Bulk Phase Year 2 WI Quarter

2010-01-04T19:12:00.002-05:00

Goal: Gain 20 Pounds of Muscle

If I keep Bulking probably a couple more times I should end up at my ideal body.

MISSION: 10 Week BULK

Starting Stats:

Weight: 160-170 (will check)

Body Fat%: 12.5% (Kind of High for Starting)

Pics:

End of Year 1 results

2009-05-31T16:46:00.006-04:00

.

Starting weight: 137.5 (September 18, 2008)
Ending Weight: 168.6 (May 25,2009)
Gain: 31.5 Lbs

Starting Body fat %: 9%
Ending Body fat %: 11.5%
LBM Gain: 149.211-125.125 = 24.086

Spring Break!!!

2009-03-20T19:48:00.001-04:00

So I just started my spring break and I figured that this would be a good time to update my blog with my progress over the last quarter. Thanks to a good friend of mine who is training for body building, I've been following a nutrition and weight training program that has delivered some good results. I've been weight training 5 days a week for the last 10 weeks or so and eating as about as much as my body will allow. I've been aiming for about 5 meals a day, and I rarely have not eaten at least 3 meals in a day. Here are the results:

I really did the best I could this quarter to keep to the plan. The eating was more of a struggle then going to the gym. I actually have looked forward to the workouts! They are a great stress reliever. Before I workout I have been taking Universal Pre-workout supplement which really helps to keep me energized throughout the entire workout. Also I always get a protein shake after I'm finished.

This quarter has been better than last. I feel more adjusted, and am really proud of some of my accomplishments. I finished the quarter with a 3.95 and have maintained my position as sustainability chair, as well as being elected Hall Council President! I'm really excited to do a lot with this position, as I continue reaching for my goals in body and elsewhere.

Yea I'm free for a week!!

Oh...I think I'll start a cutting program in about a week or so? I though I wanted to go another month of gaining, but I think I've made enough progress for my first bulk phase ever.

Along with this note: I'm really glad that I decided to cut first and follow Tom Venuto's plan outlined in "Burn the Fat, Feed the Muscle". Without the knowledge attained in the book, I think I would've had a lot harder time with knowing what to eat. Also, it makes it a lot easier now that I'm about to cut, because I already know exactly what to do, but it's not going to be easy...I learned that too.

Yesterday was good but exhausting

2009-01-08T09:05:00.002-05:00

Yesterday, I did well. I ate alot although I could probably eat even more and I got a great high intensity weight training in. I'm looking forward to reaching my goals!

Pics:

blah

2009-01-07T09:33:00.002-05:00

Yesterday was good, I did my 20 minute cardio and ab workout with pain, but I'm glad I did it ! Today I will do Full body weights again

Here are my pics:

Focus on the P!

2009-01-06T08:47:00.002-05:00

Today, I'm starting to post in the mornings for it will be more consistent than at night. Today, I'm planning on doing an Ab Workout along with 20 minutes of cardio to cut down on some of the fat from gaining while I build. I'm gonna try to make time today to get some protein.

Here are my pics:

First DAY

2009-01-05T23:09:00.003-05:00

Well this marks the end of the longest day of my academic school life haha :). Nah, it wasn't too bad, and I almost didn't have the energy to workout, but to my surprise it boosted my energy levels immensely and gave me an opportunity to get out some frustration. I am really gonna go hard core on weights from now on, I thinks it;s the only real way to see improvement. I'm also aware of my limits, so I won't get hurt.

So here's my accountability:

Classes start tomorrow...

2009-01-04T22:55:00.006-05:00

Pics:

I need to get whey Protein to make shakes after a workout each day, but I will be eating 3 meals a day to start + 1 shake

I'm trying to gain A LOT and then I will cut before swimsuit season! I'm really trying to focus on my goal Picture and just work on getting there this year.

My goal: Gain Muscle while maintaining fat %

Starting stats for new mission

2008-12-27T15:26:00.003-05:00

Weight 149

Body Fat %: 10.5%

LBM: ~133

_____________________________________________________________________

Pics:

Eternal Pain...I don't think so

2008-12-27T14:16:00.005-05:00

This first quarter has been quite an exciting experience for me however shook up a lot of the solid foundation I built this summer. I did not post at all this quarter for several reasons and really just because the whole experience was somewhat overwhelming. I know I'm still not completely settled in and on my feet, but this next quarter and starting today, I would really like to get back on my feet.

I came to the realization that without objective measurement and accountability your mind can distort your body into anything. This is the reason I need to blog. This is the reason I need to measure consistently every week.

I thought I could do it without blogging. I thought I was strong enough but the reality is I really do need it to stay on track.

I have become involved in many many organizations and movements on campus and keeping with those along with my fitness aspirations is sure to be a great challenge and a test of balance.

I can do this! This is an area of my life I care a great about and is very important to me, and if I don't take care of it, I feel I will live in pain forever.

Quoting Lance Armstrong:

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

...

2008-10-05T17:57:00.002-04:00

It seems that everytime I try and start, something goes wrong. Well, I've had a rather rough weekend and am recovering from splitting up with my girlfriend. Today, I am just trying to heal and get back on my feet

Giving it another shot

2008-10-04T11:56:00.002-04:00

Well here I am....I'm back after the 2nd week of school.

Things are pretty disorganized still, but I can't stay away anymore. I want to give it another shot. I want to get organized and make some goals and do things the right way like I did in mission 1. Today, I will be putting together my new plan and hopefully starting soon.

T-5 days till school starts

2008-09-13T23:39:00.002-04:00

Well, I 'm headed off to school in just a few more days. It's been a hard time for me this summer, and quite a fundamental one in establishing some life long habits to continue. My mind has been in a twist of things in preparing from school, and I haven't been blogging really. I wish to continue blogging fully at the start of school, but I'm headed into full school prep mode and won't be blogging very much. I have not quit, but am just taking a bit of a break in the midsts of all that is happening around me.

Thank you Everyone...I'm gonna try to get back on my feet

2008-09-11T00:25:00.002-04:00

Thank you all that left comments on my blog. I've been lacking support on the home front and it really helps to see that you guys want to see me succeed. I've just got to get back on my feet today! I was thinking today, and I realized how many negative thoughts have slipped into my day to day habits that have stopped me from doing well on my program. I am going to try today the best I can to make it work, to do it all right and break this string of negativity and temporary failure.

Today I remembered something that made a world of difference. I remembered reading that making mistakes is allowed and is okay and the only way to fail is to quit. I will not quit, and I am trying to become stronger. Thank you.

hmm...

2008-09-09T22:45:00.003-04:00

Well I've got to confess that these past few days haven't been the best by far and I've felt myself pull further from the blog. I'm just not concentrating on my goals at all. This is the last day of my first week on the weight training program and it's been rather lax in terms of meeting up with all of the standards. As school approaches I feel a daunting sense of close coming to the summer and feel urges to indulge in the last moments of a high school summer. I don't really feel guilty for this at all and believe that rare oppurtunities should be taken advantage of. I'm at a weak point , but I haven't given up. I will continue to come back to my blog everytime. I will use this blog for me to be a release and an oasis, not a burden and a dungeon. I've been thrown off my schedule in all senses of the matter in the past few days, mostly of my own accord and for the benefit of things in other areas of my life which hold priority like my relationships with people and other things.

Solution:

I believe the solution is to acheive balance once again in my life. I need to get back on a schedule, but not be on a schedule all of the time. I also need time to just do whatever i want and have fun. That's what I did today, and I don't feel bad at all about it. I'm not one to make excuses and I face my actions face to face. I need to get back on schedule.

So i've been thinking

2008-09-08T16:33:00.002-04:00

So i've been thinking ... I've been putting way too much emphasis on this program and not on the proper things. I really don't care if anyone understands or cares what I'm talking about cause everything I'm doing here is for me and for me only. I appreciate all the help I;ve gotten but hwen it comes down to it, I can't really rely on it.

One of the fundamental things I've learned this summer is the power of focus. I have been putting way too much focus on the negativity of the program and not on the positive reward of my goal and what I'm reaching toward. In starting this program, I tried my best to follow exactly what was told to me was right to do and would work. And I did, because I focussed on the results that listening to that program would give me. Now, In phase 2 it's been a little different. Not everything is just outlined for me and as I'm implmenting my new program I'm quickly learning that some things are working and some things aren't. In an effort to get my mazimum results I've been tinkering with some things or really just thinking about them. However, I've felt myself feel guilty and like I'm betraying the program by not following it exactly and not having everything that is expected of me. The truth is, that I'm just a new soul, a new young man, and I'm just trying to discover who I am in the midsts of the world going on around me. I've found myself lost in the midsts of conflicting messages and chaos all around. But the funny thing is that eventually, If you listen long enough you start to notice patterns in the chaos and you find that things little by little start to make sense and eventually you realize that the world isn't just one way. The world is whatever you make it and life is a beautiful gift given to every human being. The world is beautiful (in this context). however, It's too easy to get lost in the chaos and not know what to do. I really love this blog, it's truly a gift that I have found it. It taps into a universal truth that as long a you keep on coming back that's all you need. We need to connect and not be afraid. And make time! I never feel I have time, but that's only cause I don't make it. I feel so alone sometimes, I'm just here and just unhappy and a lone. There's more to life then what makes you cry-Ben Harper. God, I love him.

I'm sick of being unnatural, I just want to do what i want. And that's what getting fit was all about. however it's turned into this grand fiasco of other virtues and values aside and make me fucking sick. I am me and this is my life, my blog, my destiny my wish, my everything! I can quit if I want to! I don't have to come back to this blog, this isn't my entire life. I have my whole life to live, and I certainly don't want to waste on something that's not even making me happy and just is distracting me from what I really want to do.

I'm thinking in context of the lance armstrong quote that says something like " Pain is temporary, whether it's for a second, a minute, and hour, a week, a month, or even a year. But if you don't take care of it when necessary Pain will last forever!"

That is why I'm here,That is why I'm writing, That is why I'm blogging and recording and taking my picture everyday. Not because of some BS reason. I'm doing this because I'm deciding to face this one aspect of my life that I know that if I don't take care of it, it will pain me for the rest of my life and I will suffer for eternity. I am doing this to eliminate that pain from my life. That pain that I have been feeling for years and years and that I am sick of. That is why!

I am suffering in this body and I need to be transformed. I hate being called really skiny, I hate being called fat, and poked and made fun of and told I don't look good in a bathing suit. I'm sick of being hurt and so I'm choosing to take care of this for ME. I will build my body to protect my soul from eternal punishment. It's not fair to me, it's not fair to suffer like this, and on the same token, I won't let it happen in doing this blog either. I have been feeling pain for not doing everything a 100% and yet not doing anything about it, because my goals and focus are not In front of my face all of the time.

I have been using the same goal card which is a huge problem because it doesn't really work anymore.

Also, My goal card was way too long and needs to serve the purpose of being very powerful in reminding of my goals in a concise way.

I'm so sick of this urgh....I'm going to college and I just feel all out of place: I need to get myself together and fix this issue.

I don't blog everyday cause I love to anymore, the honeymoon phase is over and now we're on to practicality. I Well, I'm out of time but I just want to say one thing before I'm finished.

I will do this: All I really want is to have a nice body like the one in my goal card. If i had that and nothing else I would be happy.

That is my goal and the medium to get there and stay there is this blog and my commitment.

I WILL REACH MY GOAL: AND I WILL USE THIS BLOG TO GET THERE> I WILL USE THE 4 PART STRATEGY OF

1) GOAL SETTING AND MOTIVATION

2) PROPER NUTRITION

3) AEROBIC TRAINING

4) WEIGHT TRAINING

I'M PRACTICALLY half way there cause I already cut my body fat and I don't care if it creeps back a little bit but I really just want to gain the muscle and then shred once again to reveal my new physique. It's really quite simple All I have to do is keep my eye on the goal and use this site consistently to get there. Let's go ! Let's do this!

LET'S GET LEAN

Day 46 (T-83): Keep on coming back

2008-09-08T00:26:00.005-04:00

Day 2 of 84

Did I make today count; how much? Today pretty much counted for what it was worth. Today was an Off day so all I had to do was eat right and I did alright at doing that.

Did I sacrifice today in order to be a step closer to my goal?

Physically there wasn't anything to sacrifice today since it is an OFF day. I need to sort out some kinks in my program so that everything is "A okay". Anyways I believe that the most important thing right now is establishing this schedule into my routine firmly before the start of school and not sweating the details ( I don't mean nutrition or training) a whole lot beside working my but t off in the gym and eating right. As long as I do that and keep on coming back to blog every night to keep my self accountable in real time I'll be good.

College is soon and I am so excited for it!

____________________________________________________________________

Accountability: All that really matters :)

Chart:

Pics:

Day 45 (T-84): Phase 2 has begun

2008-09-07T00:08:00.002-04:00

I have decided to go on a 84 day weight muscle gaining mission and it has begun today.

Did I make today count; how much? I think today was a good start but with great room for improvement. These last few days of research and preparation have separated me a bit from the blog and support and I have felt tendencies to give into temptations; however, I have kept a positive mindset.

Did I sacrifice today in order to be a step closer to my goal?

I don't feel that I sacrificed enough. I forgot how difficult things are when they're first starting off, that is why I felt like the first few days of the last phase lasted weeks when in fact they were nothing compared to the time after. Well, this time isn't as bad, but I must respect the fact that it's difficult and just bite my lip and say " I will do this!"

____________________________________________________________________

Accountability: All that really matters :)

Chart:

Pics:

Day 44: A new direction

2008-09-05T23:52:00.002-04:00

I have pretty much finished developing Phase 2 and am in the process of setting some deadlines and goals. This part is very important and is the reason why I've come this far. It's quite hard to figure everything out and know exactly what I'm going to do with all of this information out there and a lot of it contradicting itself.

Yesterday was an off day with some well deserved rewards meals. I did notice however that even though I didn't exercise at all, my energy levels were extremely low. I'd been doing cardio twice a day and either abs or full body weights each day. So, I guess I'm better off eating clean and shredding hard than eating crap and doing nothing. My body likes the former better, and frankly so do I.

SO.....

I'm learning a lot and here's what I've got going for me so far

I've modified my system as follows:

1. Goal setting/ motivation: I am in the process of setting new goals, goal dates, and making a new goal card

2. Nutrition -I've increased my calories to 3200 and am maintaining the same 50% carbs 30% protein 20% fat proportions.

3. Aerobic Training: Since I am in a gain phase I've cut cardio to 3 HIIT on tue,thur,sat

4. Weight Training: After some extensive research I've decided to stick to full body weights 3 times per week @ about 45 minutes each session. I will stay on this until my gains slow significantly and then I will switch to a split day routine. I've learned some very important information on weight lifting technique in regards to form and other things. I've leaned by watching an episode of "the fit show" featuring Milo the (former Mr. Universe) about trying 100% on each rep and squeeze the muscle and lifting the weight by squeezing, not powering. Wow: Great info!

I am considering today a limbo day phase or rather a Day 0 prep day and tomorrow I will have official mission goals and plans as well as accountability!

Thank you Adam for suggesting Tom Venutos Secrets site!

Tomorrow is a new day and a new beginning!

Shred on!

Day 42 (T-16): Time to switch thing up!!!!

2008-09-03T21:14:00.009-04:00

Today is a special day!

This morning I took measurements and was quite pleased with the results:

STATS:

Weight: 140

Caliper reading: 9mm

Approx. Body fat : 9%

LBM: 127.4

I was really quite shocked I checked my measurements over and over but it was true! I reached my goal ahead of time of acheiving below 10% body fat and My LBM went up slightly from last time (not quite a full pound)

I think what attributed to my success this time around was the aggressive implementation of my weight lifting regiment. Before I was still unfamiliar and learning a bit. But this past week I really kicked it into high gear and it paid off!

So what does this all mean?

I've thought about this a little bit and have decided to Move to Phase 2 of Mission 1 ahead of schedule which is a bulking phase.

- I accomplished my goal for the first phase of getting below 10% body: I wanted to get down to this initially before bulking up to get rid of most of my belly flab. Now that a majority of it is gone, I believe it will be more efficient and beneficial to me to begin a bulking phase. Now let's get this straight: When I say bulking I mean that my goal would be to GAIN LBM and MAINTAIN Fat %.

After phase 2 is over and mission 1 complete I will go back into another shredding phase to unveil my muscular physique more by dropping my bf % even lower.

__________________________________________________________________

TODAY: September 3, 2008

Did I make today count; how much? Oh yeah today counted ( I love this question because it emotes an honest accurate answer): I really worked my butt off today and felt it in my body. I have set new goals and plans to be unveiled

Did I sacrifice today in order to be a step closer to my goal? Yes, definitely! I did a circuit training workout for my weights with one minute jump rope in between each sets. There were many times that I wanted to quit early and didn't have the drive and started thinking negative thoughts. But I persevered and told myself " I will do this, I will do this!" and made it through! :)

____________________________________________________________________

Accountability:

Chart:

Pics: (I flexed a little : 0 )

Day 0 Day 42

I'm doing some research on muscle gaining and would appreciate any advise : )

Thank you everyone!

Shred On!

Day 41 (T-17): Did today count? Sure did!

2008-09-03T00:01:00.003-04:00

Did I make today count; how much? Today I did all that I could do exercise wise: I could’ve done better eating wise and sticking to schedule wise

Did I sacrifice today in order to be a step closer to my goal?

Yes I definitely did: I came home from the movie at 10 and still went for a 30 minute run YEAH!

____________________________________________________________________

Accountability: All that really matters :)

Chart:

Pics:

Day 40 (T-18): Now is the time...

2008-09-01T22:56:00.005-04:00

----Wow, I've been at this for 40 days now: Now I can truly appreciate Jesus. Haha no...actually there has been just as much pleasure in this journey as there's been pain. The walls of my blog and background of my pictures have seen a lot of things change: around me, inside of me, and as the pictures tell, outside of me.
----This journey of 40 days has been a huge learning experience and I don't regret one bit of it. I don't regret the times when I couldn't say no to going out to dinner, because I kept coming back. i don't regret the times I skipped a workout, because I came back. I don't regret not giving my 100% effort every day, Because I came back. I don't regret any part of these last 40 days honestly for one reason and one reason only, and that reason is that I am here right now and I haven't quit! I have come back time after time, and I will continue to come back.
----These last 40 days I have learned a lot and made plenty of mistakes to prove it, but now that I've learned a thing or two about this whole process, NOW IS THE TIME. Now is the time to take it to the next level. Now is the time to accelerate full speed towards my goals. I have 18 days left until I start school and I've still got plenty ways to go to reach my goal of below 10% (Preferably 9%). If I achieve my goal, I will reward myself by decorating my body with temporary tattoos and sporting them everywhere I go. Once I achieve my goal I will immediately proceed into Phase Two of Mission One: Time to Pack on some Meat.
----For the next 18 days i will slave away to reach as low of a body fat percentage as possible to reach my goal. This blog is the reason I'm here connecting and trying to improve myself because no matter what happens: You can only fail if you quit! I WILL NOT quit! I WILL DO THIS!!!I AM: LEAN FOR LIFE.

__________________________________________________________________
Pics:

Day 39 (T-19): Changes are coming

2008-08-31T23:11:00.002-04:00

Hi all.... Changes are coming to my posting: I have made a new accountability chart I will post tomorrow. I was knocked off balance by my surprising move where I was absent from posting for quite a few days and lost some important files I created to track my progress. I now have improved my Accountability chart and will start implementing it tomorrow

---Also, Tomorrow marks the first day that I will be able to use the gym @ OSU !!!!The RPAC, I'm very excited since I haven't had a home gym to workout at in quite some time. Changes are coming and I'm feeling good about them!

Today was an OFF day and High Cal maintenace eating day.

Pics:

Goal Body: What I would like to look like

2008-08-30T21:45:00.004-04:00

These images are of the type of body that I would one day like to have. And that I will have! : )

This one closest matches what I want to look like

For this one I'm rfering to the guy on the far right

This is another example of the type

Day 38 (T-20): Disruptions

2008-08-30T21:26:00.002-04:00

I missed a post last night, because I went out of town without planning carefully to make sure I could fit in my Program into the travels and being around bad choices. Yesterday I did well, Eating 6 meals and not cheating one bit. Yesterday I also did My ab workout and morning HIIT of 10 INTERVALS. It was truly a great day. Today however, I suffered a bit more. I am suffering more turbulence from this plane ride in the transition to college and finding myself and my interests. SO many things are changing and it's a bit overwhelming. The way I view certain things and my interests as well as future plans are beginning to change and evolve and it is changing who I am myself. In the middle of all of this is me and this program I've started. It is in time like these that the blog truly plays a vital role in the long term success. The positive pressure always keeps you rebounding back to where you strayed from no matter what you did or how bad you ate! I must admit that today was not a blow out but was probably the worst day I've had in a while. I am being fully honest and hold myself accountable but will not feel guilt or ashamed. I was pulled and coerced by the people around me into making choices that were not of my own accord. I LEARNED SOMETHING TODAY: I must be absolutely sure of my core basic values, if not I am extremely vulnerable to have whatever values I have knocked down and reshaped by the influence of others.

I do feel bad today for making poor choices and not standing up for my values but in the process felt so manipulated and so untrue to myself that I was able to grow afterwards and realize that I need to be absolutely sure of what I'm doing and confident about it. I must know, that the value and the commitment of eating healthy and sticking to my plan is MORE IMPORTANT than anything else anybody tries to bring upon me. When someone offers me a hamburger or tries to ridicule me or coax me into some activity or choice not in accordance with my program, they are not respecting me and my life. THIS IS MY LIFE. And if they do not respect my eating program and my lifestyle, then they are not respecting me and I am in no way obligated to appease their wish to have me partake in some activity or make a food choice that is not ME. I will not do it. I am strong enough. I will stand up to anyone. My eating schedule and choices are always within my control. Even if I get stuck in a bad situation like I was today, It is still my fault for not planning ahead. I am blogging today to say that I am keeping myself accountable and I am continuing this program no matter what. YOU CAN ONLY FAIL IF YOU QUIT.

Thank you shredders for all of your support.

Shred on!

Pics:

Day 36 (T-22): Almost to 20 days!

2008-08-28T21:56:00.003-04:00

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (shake, apple, bred)
Meal 2: 425 cals (Carrots, toast and jam, whey and olive oil shake)
Meal 3: 407 cals (Turkeybacon, mixed veg and shishkakbob )
Meal 4: 333 cals (? I don't remember and forgot to record)

Meal 5: 314 cals (toast and jam, turkey bacon)

Meal 6: 296 cals: Granola bar, glass of milk, raisins

Calorie Total: 2200
Calorie Goal:? 2200
Final Judgment: I feel a lot better about how I did today. Still room for improvement however.

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WEIGHT and CARDIO LOG
Sunday Aug 27 DAY 35 ( T-23)
Cardio:
---30 minute morning cardio

Weights
---3 sets of 20 fist push ups

-failure on 3rd set 13th rep
Solution:

Working on a simpler accountability chart. Hopefully I'll have it up by tomorrow
___________________________________________________________________
Pics:

NOTE ON PICS: I can see the muscle coming on slowly but it looks more rounded out, Now I need to continue with this muscle development and really put shredding cardio into high gear.

DAY TOTAL JUDGEMENT: Good day! I feel good @ last and thank you for the comments Dougal and Juli they affirm my new found positive feelings!
ACCOUNTABILITY CHART

I REALLY NEED IT (day 2 of needing it)

Things to change/add:
Need to get accountability chart up again since computer change.(2)
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Day 35 (T-23): Keepin it going

2008-08-27T20:36:00.004-04:00

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Oat and whey shake,fruit)
Meal 2: 425 cals (Rice and chicken, apple)
Meal 3: 407 cals (Whey shake, Bread, apple )
Meal 4: 333 cals (whey shake, piece of bread, banana carrots)

Meal 5: 314 cals (")

Calorie Total: 2000
Calorie Goal:? 2200
Final Judgment: I'm realizing that none of this really matters without an accountability chart. It is my guidance and I need it back!

________________________________________________________________
WEIGHT and CARDIO LOG
Sunday Aug 27 DAY 35 ( T-23)
Cardio:
---30 minute morning cardio

Weights
---AB workout

Solution:

GET ACCOUNTABILITY CHART
___________________________________________________________________
Pics:

DAY TOTAL JUDGEMENT: Not a bad day, Could of used 6 meals but my focus got off! I need to stay on toop of myself with affirmations and accountability. I will do this, I will do this, I will do this.
ACCOUNTABILITY CHART

I REALLY NEED IT

Things to change/add:
Need to get accountability chart up again since computer change.
________________________________________________________________

Day 34 (T-24) Wow Time is tickin away!!!

2008-08-26T22:11:00.002-04:00

I just realized how quickly time is ticking away! 24 Days from left from when I set my 49 day goal! That's wild. I've been progressing well but am really going to have to step it up like never before. Tomorrow is measurement day and the start of a new week for me. Today I feel guilty again. Today marked the 10 month anniversary of my girlfriend and I's relationship. It was quite a special day and I feel closer to her now, than ever before. I allowed myself a free meal or probably the equivalent of two. My body didn't even take it well which is good because that means I've trained it to recognize and like food that's really good for it. However, I really do feel like in the midst of this process like if I don't step it up immediately it will slow me severely. Now, I've been quite tired lately and have sort of been taking it easy but maybe it just seems easy cause I haven't raised the bar. With school approaching in just 24 days and 23 tomorrow I don't have time to mess around! The goal is in sight and I believe in reach, and I've got a good chance of grabing it if I really buckle down and am strict with my schedule. I will do this! I have not come this far for failure and I will face my challenge head on and will be victorious. The Beginning has past, the middle has recently subsided, and now the final stage has begun in this 49 day quest! I WILL DO THIS

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WEIGHT and CARDIO LOG

Cardio:
---30 minute morning cardio

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Pics:

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Day 33 (T-25): Good day

2008-08-25T21:59:00.003-04:00

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Oat and whey shake,fruit)
Meal 2: 425 cals (")
Meal 3: 407 cals (Raisin bran and milk, fruit )
Meal 4: 333 cals (whey shake, piece of bread, banana carrots)

Meal 5: 314 cals (rice and curry beans, soy milk)

Whey shake after workout and .5 banana

Meal 6: 400? ( Small salad, chicken and beef skewers, potatoes)

Calorie Total: 2500?
Calorie Goal:? I didn't specify
Final Judgment: I would consider today a maintanence level day however maybe it wasn't. I had dinner with my cousin, his wife, and their friend, and felt like I ate a lot but in reality I really didn't and the food was all healthy and well proportioned. I think I'm just not used to eating so much so late! But...overall, a good day!

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WEIGHT and CARDIO LOG
Sunday Aug 23 DAY 31 ( T-26)
Cardio:
---30 minute morning cardio

Weights
---Full Body weights

Solution:

Continue to chug away and just do as scheduled nothing's broken so I'm not fixin it!
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Pics:

DAY TOTAL JUDGEMENT: Great day really, wish I could've gotten another cardio in towards the evening but heck I already had a morning 30 minutes: Great day!
ACCOUNTABILITY CHART Day 33 AUG 25 T-25

Things to change/add:
Need to get accountability chart up again since computer change.
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Day 32 (T-26): continued progress

2008-08-24T21:54:00.002-04:00

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Oat and whey shake,carrots)
Meal 2: 425 cals (Whey shake, bread, carrots)
Meal 3: 407 cals (Tuna, trisquits,banana apple)
Meal 4: 333 cals (Subway 6 in )

Meal 5: 314 cals (Other half of subway)

Calorie Total: 2000
Calorie Goal: 2200
Final Judgment: I was much better today about staying on track but could still use some improvement.

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WEIGHT and CARDIO LOG
Sunday Aug 23 DAY 31 ( T-26)
Cardio:
---Cardio: 30 minute morning fasted cardio

Weights
---OFF

Solution:

Continue to chug away and just do as scheduled nothing's broken so I'm not fixin it!
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Pics:

DAY TOTAL JUDGEMENT: Overall a good OFF day with fasted cardio and good nutrition
ACCOUNTABILITY CHART Day 32 AUG 24 T-26

Things to change/add:
Need to get accountability chart up again since computer change.
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Day 31 (T-27): Ab crunchen

2008-08-23T19:44:00.003-04:00

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Banana,Protein shake,Cereal)
Meal 2: 425 cals (Subway sandwhich, Honey oat, chicken breast, all veg toppings)
Meal 3: 407 cals (Corn, turkey,lettuce, tomato wrap)
Meal 4: 333 cals (TBA)

Meal 5: 314 cals (TBA)
Meal 6: 296 cals (TBA)

Calorie Total: ?
Calorie Goal: 2200
Final Judgment: Good healthy eating, however I need count my proportions and cals better, I'm a bit off track but nothing detrimental. Best thing to do is just jump back on!

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WEIGHT and CARDIO LOG
Sunday Aug 23 DAY 31 ( T-26)
Cardio:
---Cardio: 30 minute Stair stepper

Weights
---Ab workout

Solution:

Continue to chug away and just do as scheduled nothing's broken so I'm not fixin it!
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Pics:

DAY TOTAL JUDGEMENT: Despite straying from my exact track today and not writing in my notebook I've been progressing and following well. However, I shouldn't discount these things because I DO understand that, although miniscule, these things are what keep me going and on top of things when times are rough and I'm busy.

ACCOUNTABILITY CHART Day 31 AUG 23 T-27

Things to change/add:
I GOT A MACBOOK!!!!!!!! PICTURES GALORE!!!!!!
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Reward meal and day of rest

2008-08-21T23:16:00.002-04:00

Just doing a quick sign in today to keep up on my blog. I feel very accomplished to have reached four weeks and my body has been really taking a beating so I decided to reward myself with a day of rest and a free meal. Back into full swing tomorrow though and I can't wait to get shreddin again now that I've come this far.

Day 28 ( T-30): 4 WEEKS DOWN 30 Days left!

2008-08-20T21:35:00.003-04:00

This is a pivotal point in my progress. Although I've had some trouble getting consistent and accurate on my blog I can honestly say to myself and to everyone that my diet and program has been consistent and improving through these past 4 weeks! Wow 4 weeks this is sweet and is just going to pump me more.

----New Measurements----
Weight: 141 lbs. > Difference of 1 pound since last week
Body fat: 9.5mm ~10% body fat > Difference of 1.5 mm and .5 % body fat
LBM: 126.9 > negative difference of about .2 lbs

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Cereal and grapes)
Meal 2: 425 cals (Bread, Chiken, meat, grapes)
Meal 3: 407 cals (Falafel, whole wheat pita, plum)
Meal 4: 333 cals (Corn, Chicken, whole wheat spaghetti, rice milk)

Meal 5: 314 cals (Kashi Cereal and milk)
Meal 6: 296 cals (Whey shake pre and post weight training)

Calorie Total: 2200
Calorie Goal: 2200
Final Judgment: I had great and healthy food today...delicious and nutritious! : ) ________________________________________________________________
WEIGHT and CARDIO LOG
Sunday Aug 16 DAY 24 ( T-40)
Cardio:
---Cardio: HIIT 8 intervals

Weights
---Did full body weights and I feel good. I'm to the point now where the recovery doesn't even hurt and I'm able to really pump it in the gym!

Solution:

Continue to chug away and just do as scheduled nothing's broken so I'm not fixin it!
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Pics:

DAY TOTAL JUDGEMENT: Great day: Feels good to be blogging again. I feel like a true shredder

ACCOUNTABILITY CHART Day 28 AUG 20 T-30
Hope to remake my chart soon: My old one was left at my aunts house: Maybe I'll get her to email it to me...maybe.

Things to change/add:
Good News: Since I'm starting school soon I'm going to get a macbook...can't decide whether to go pro or not...any suggestions?
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Day 27 (T-31): I'm back and well!

2008-08-19T21:34:00.003-04:00

I sincerely apologize for my abrupt absence in writing my blogs. During this past week, some dramatic events occurred with family which resulted in a change of my residence. These events caused my consisting in blogging to be disrupted but not my program! I have continued working hard and am progressing aggressively!

Summary of Friday D23-TuesdayD27:
Friday D23: Low Cal: All task complete minus weight training due to recent wrist injury which is healing
Saturday D24: Low Cal: All task complete including Cardio and ab training
Sunday D25: High Cal: Rest day - HIIT morning and Eating schedule followed.
Monday D26: High Cal: Most tasks complete: Weight schedule followed
Tuesday D27: Low Cal: All tasks completed: Ab schedule followed

All I can say is that the start of school is encroaching and my plan is really being put to the test. The good news is, I'm succeeding!

Tomorrow I will do measurements first thing in the morning to track progress.

I shall never quit no matter what I'm put through this is mine and I am LEAN FOR LIFE!
Pics

Day 22 (T-36): Straight back into action

2008-08-14T22:35:00.007-04:00

---Yesterday was a rest/free day. I ate moderately, being conscious not to take it overboard but I did indulge in a cookie as well as some cheese. I feel it was a productive day in terms of recovering both my body and mind and by the end of the day I was itching to get going again. It really reminded me what it was like to be "normal" which turned out to be a good thing. I found out that most people aren't even aware of what kind of fuel they're putting into their gas tanks. It also helped to eliminate a feeling i'd been having when I saw out of shape people or people eating sweets and "yummy food". I have been looking at these people and actually feeling a bit jealous because they got to eat yummy food and didn't even care what their body look like. But after yesterday I've stopped having those feeling and I feel good about what I'm doing and realize that I am actually better off because not only do I get to occasionally enjoy those good foods but I enjoy them more and appreciate them more in moderation than as a constant like water. Also, the food I eat keeps my mind and body in balance and makes me feel healthy, strong, and guilt-free! I'm glad I took the rest/free day because now I'm going stronger than ever and feel great!

Day # 4 of high speed training was another great success! 3 Down 37 more to go!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (whey& oat& olive oil, peach)
Meal 2: 425 cals (")
Meal 3: 407 cals (")
Meal 4: 333 cals: (Tilapia, whole wheat crackers, mix veg)

Meal 5: 314 cals (Vegetarian Lasagna and Chicken Breast)

Meal 6: 296 cals ( Protein Shake & Bean tortilla)

Calorie Total: 2200
Calorie Goal: 2200
Final Judgment: I squeezed in 6 meals today despite awaking a little later ( 8am) then scheduled. I ate well today and will start to find new sources of variety soon. Recipes and what not from a source I know.
Solution:
1. FEAR IS AN INDULGENCE
2. Look up recipes for healthy eating that fit meal macronutirents
3. Get A LOT of sleep tonight...again.

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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---HIIT : 6 Intervals
---1.5-2 hour skateboarding

Weights
---FULL AB WORKOUT: I found a great new workout on youtube and it really kills. I will be doing this 3 times per week: Tue,Thu, and Sat.

Solution:

1. Tomorrow go to the gym and go through routine

2. Everything is set up! JUST CHUG AWAY and the fat will MELT!
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DAY TOTAL JUDGEMENT: Sitting here tonight I feel tired which must mean it was a productive day haha : ). That new ab workout is great and now that I have that figured out I'm feeling pretty confident. 21 days have past by now and I can definitely feel the habits sinking in nicely. It's really amazing! It's as if...my body's use to succeeding!

ACCOUNTABILITY CHART Day 22 AUG 14 T-36

Things to change/add: (still)
1. I will continue to improve my blog hopefully finding a reliable and consistent camera
2. I can improve my blog by posting PRW on the side and also by posting motivational pics!
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More Pics Today! : )

Day 20 (T-38): Boo yah!

2008-08-12T21:06:00.005-04:00

---Hey ya'll I'm feeling good at last although I did cry today...wow it's been a while since I cried like that. I was missing my mom and sister and talk to them on the phone and then the tears just started flowing oat. I guess you don't really know what've you've got until it's gone. : )

I realized today that everyone in the world is just family. And us in the shredder community are a family too. We are bound by unspoken bond that has brought us together to support each other and accomplish are biggest dreams. Look at Adam! What an inspiration! and look at what is going on here. This is a great thing and has helped me tremendously. Larry: I'm throwing you out a shout out for being such a supportive friend. Thanks man. And thank you everyone! We are in this together. Shred on Shredders!

Day # 3 of high speed training was another great success! 3 Down 37 more to go!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (whey& oat& olive oil, mix veg)
Meal 2: 425 cals (")
Meal 3: 407 cals (Tilapia, cracker, veg, penuts)
Meal 4: 333 cals: ?44
Meal 5: 314 cals ( oat & whey shake, penuts)Meal 6: 296 cals

Calorie Total: 1920
Calorie Goal: 2200
Final Judgment: Today was a great day despite the fact that I slept in and only got 5 meals.

Solution:
1. FEAR IS AN INDULGENCE
2. Look up recipes for healthy eating that fit meal macronutirents
3. Get A LOT of sleep tonight...again.

4. I should plan ahead for tomorrow it's going to be sloppy: weight schedule and cardio and food.
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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---HIIT : 8 INTERVALS YEAH!
---1.5-2 hour skateboarding

Weights
---OFF---tomorrow I need to make arrangements to workout since I'm going to be leaving early in the morning and wont have access to a gym. I think I'll go really early in the morning. I'm going to sleep at 9:45

Solution: Plan AHEAD I CAN DO THIS!

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DAY TOTAL JUDGEMENT: Another great day...I got a chance to sleep in today and even took a nap ( I think my body's healing). Because of sleeping in i didn't get but 5 meals in but that's okay cause I kick @$$ in HIIT this morning and even got another long and enjoyable cardio session through skateboarding. I really need to plan well for tomorrow! Be with me guys: I will do this!

ACCOUNTABILITY CHART Day 20 AUG 12 T-38

PICS AT LAST

Day 19 (T-39): Successful Day # 2

2008-08-11T22:53:00.002-04:00

Day # 2 of high speed training was a great success! 2 Down 38 more to go!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (whey& oat& olive oil, mix veg)
Meal 2: 425 cals (whey&water w/cereal, mix veg)
Meal 3: 407 cals (Tilapia, veg, protein shake)
Meal 4: 333 cals (")
Meal 5: 314 cals (whey&water w/cereal, mix veg)
Meal 6: 296 cals ( oat & whey shake, apple)

Calorie Total: 2220
Calorie Goal: 2200
Final Judgment: Today was a great day: I am utterly exhausted however! Perfect eating wise: Variety could still use some work.

Solution:
1. FEAR IS AN INDULGENCE
2. Look up recipes for healthy eating that fit meal macronutirents
3. Get A LOT of sleep tonight.
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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---25 minute fasted cardio
---30 minutes dancing

Weights
---I changed my weight routine realizing that I am a beginner. Today I completed a full body resistance workout. MON( Check) WED FRI
Final Judgement: Today I did exactly what I needed to do! again! I love consistency!

Solution: I NEED SLEEP

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DAY TOTAL JUDGEMENT: Another great day...I'm going to sleep in tomorrow since I've been deprived the last couple of nights and possibly have to adjust my eating times to accommodate.

ACCOUNTABILITY CHART Day 18 AUG 10 T-40

Things to change/add:
1. I will continue to improve my blog hopefully finding a reliable and consistent camera
2. I can improve my blog by posting PRW on the side and also by posting motivational pics!

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Day 18 (T-40): I am a machine!

2008-08-10T21:47:00.005-04:00

Today is the first REAL day! Today is the day that I start sprinting towards my goal...Everything before was a warm up! I'm never looking back. My journey has hit full speed and I am a machine accelerating at dangerous speeds towards my goal. I am a furious train and no one will stop me!This is mine! This is for me!
NO MORE MISTAKES!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 554 cals (Whey Shake,Oats,olive oil, Pickles)
Meal 2:525 cals (Milk, cereal, apples)
Meal 3: 513 cals (whey and oats shake, apples)
Meal 4: 420 cals (whey and oat shake, mixed vegies)
Meal 5: 407 cals ( Tilapia, wheat crackers, mixed vegies) Delish ;)
Meal 6: 360 cals (Milk and cereal)

Calorie Total: 2600 cals
Calorie Goal: 2600 cals
Final Judgment: Today was an excellent day. Today is the first of a streak of strong an unrelenting days to come. I will attempt to add more varitety to my eating schedule. Tomorrow I will return to a low calorie (deficit plan). My metabolism should be boosted somewhat and ready to start roaring again. I will need a good night's sleep tonight for tomorrow will bring intense cardio and weight training.

Solution:
1. FEAR IS AN INDULGENCE
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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---30 minute fasted cardio
---2 hour skateboarding

Weights
---Tomorrow I will begin on weights doing: Chest, Shoulders, Triceps, and Abs.

Final Judgement: Today I did exactly what I needed to do!

Solution: Tomorrow I will find a place to do weights or I will do them all on my own.

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DAY TOTAL JUDGEMENT: One successful day down 39 to GO! Just 39! Everyday counts! I am now in a tunnel and the only way out is to succeed. Anything I believe in is possible!

ACCOUNTABILITY CHART Day 18 AUG 10 T-40

Things to change/add:
1. I will continue to improve my blog hopefully finding a reliable and consistent camera

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Day 17 (T-40): Pool Party...New accountability log

2008-08-10T12:37:00.009-04:00

I will have 2 posts today. This is for Day 17. I thought I was too tired to post last night at 1:00 but that was only my fault and due to not planning ahead enough again! What can I say..I'm a teenager... however I do recognize my faults and am trying to improve.

FOOD LOG

Meal 1: 430 cals (grapes and oats, whey shake)
Meal 2:405 cals (101.25 carbs 1&2, 135 protein)
Meal 3: 396 cals (")
Meal 4: 324 cals ( 196.5 carbs 1&2, 108 protein)
Meal 5: 315 cals (158 carbs 1&2,105 protein)
Meal 6: 300 cals (150 carbs 1&2, 100 proteins)

Calorie Total: 2170 cals
Calorie Goal: 2200
Final Judgement: Pretty good day eating wise...additional planning is still needed. I had a pool party and fortunately there was some healthy choices there that fit into my diet! Actually come to think of it I did pack my shake materials including whey and oats just in case...No fibrous carb though!

Solution:
1. I need to find a portable and easy source of a fibrous carb to add to my shakes or for on the go! (I could get some frozen fruit if I prepared before hand but I need something to just add in...ground up vegies?)
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WEIGHT and CARDIO LOG
Saturday Aug 9 DAY 17 ( T-41)
Cardio:
---1 hour fasted cardio

Weights
---schedule conflicts and lack of planning caused me to miss my workout shedule: Also it's hard to find a place to workout since I'm at my aunts house and am trying to get a job but currently don't have enough money to join a gym. The only gym I can use is at my gf's appt. complex and that's not always convenient.

Final Judgement: I took a break from HIIT this morning and just did a 1 hour fasted cardio because after my last intense workout my joints in my knees and pelvis were really hurting and starting to concern me. I will start HIIT again on monday. Good day besides the missing my weight schedule which is a biggie!

Solution: I need to either:
---1. Find some additional free more convenient workout places
or-2. Design my own weight resistance training workout to do around the house.

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DAY TOTAL JUDGEMENT: Good day eating, Good day cardio, Bad day Weights!

CHECK OUT MY ACCOUNTABILITY CHART

Things to change/add:
1. I will continue to improve my blog hopefully finding a reliable and consistent camera
2. Find a weight routine without needing the gym...have any suggestion

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Day 16 (T-42): I give myseff a B-

2008-08-09T09:26:00.003-04:00

I'm posting this morning because I got in late last night and was completely exhausted.
Day 16 was for the most part a good day.

FOOD LOG

Meal 1: 450 cals (whey 30%, Oats 50%, Olive oil 20%)
Meal 2: 400 cals (1 cup of cereal and milk, added whey, and grapes)-50-30-20
Meal 3: 350 cals (4 egg whites, .5 cup of oats, Protein and Olive oil shake)-50-30-20
Meal 4: 300 cals (whey and oats shake) 50-30-20
Meals 5: 310 cals Power Bar
Meal 6: ? I went to a dinner and ate a vegetable soup and some zuchini keash and half of a blueberry zuchini bread.

Calorie Total: ~ estimate~ 2210-2310
Final Judgement: I tried hard today but the fact is that I started off the day strong with balanced and full meals but due to my lack of planning and carelessness about making dinner plans and having to go help the lady new in my house, I got quite off track. Another note: I got really dehydrated while driving to the dinner and I felt really awful with a headache and all . The ironic thing is that I just finished reading the BFFM chapter on the importance of daily water intake. AGAIN due to my lack of planning. Day 17 will be a challenge to see if I can change my ways: I have a birthday party to go to and there are sure to be unhealthy choices so I NEED to plan ahead and pack food if necessary. although it doesn't feel good to realize that messing my eating schedule was essentially my fault,I'm glad I'm discovering and learning to cope with this now before I head for OSU. If I can learn to do this, everything else should fall into place!

All macro-nutrients met? NO- I didn't have a full fibrous carb for many of my meals
Calories counted? yes, except last meal was estimated
Logged specific meal? Yes!
Met calorie amount for day? My BMR + activity level -20% deficit = 2200 and yes I did!
Correct Macro-nutrient ratios? not fully
Tapered meals? Yes except for end

Solution: 1. Planning has unveiled itself in this program as extremely important PLAN AHEAD!
2. Carry and stash emergency meals...like whey powder and oats (dry) and a bottle of water.
3. Go shopping for more food items so as to not run out of any macro-nutrient (like fibrous carbs on Day 16)
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WEIGHT and CARDIO LOG
Friday Aug 8 DAY 16 ( T-42)
Cardio
Morning HIIT- 4 intense intervals @ 100%
Dancing for 45 minutes
Weights
OFF
Final Judgement:
My HIIT today was quite intense: refreshing during the workout but afterward I could feel a lot of pain in the back of my pelvis and knees. While dancing I often felt that same pain in my knees and it was hard to go fully. I no longer have a gym and will be doing my weight training at the workout room in my girlfriends apartment complex. This leaves me to have no low- resistance cardio equipment.

Solution:
1. Find a low-intensity high calorie burning exercise that doesn't require exercise
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DAY TOTAL JUDGEMENT: Day 16 was a B- day...Started out well but went a little down hill. Showing signs of improvement but I need to plan ahead in order to ensure that A.

Things to change/add:
1. I need to make a checklsit or chart for convenience that basically keeps me accountable for all of the stuff I need to do.
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Day 15 (T-43): I feel that I earned it

2008-08-07T22:54:00.004-04:00

Today was the first day in a long time that I feel I earned the respect of even myself. I have been in a haze of unclarity partly due to my circumstances and partly due to lack of information and research but I sure worked it today.

FOOD LOG
I kept an eating and workout log today and will continue to do so, posting my results each day
Meal 1: 370 cals ( Whey shake with 1/2 cup of oats and grapes)
Meal 2: 318 cals ( I don't remember? I know that al lmy meals fit all of the 3 macronutirents)
Meal 3: ~300 cals ?
Meal 4: 300 cals ?
Meals 5: 450 cals (chiken sandwhich and corn on the cob (lightly buttered) )
Meal 6: 325 Bowl of Kashi Winter Wheat? and .5 cup of D milk and .5 cup of Soy milk(not intentional- I just ran out)
Also I lifted weights at around 9:00 pm and had a protein shake of 110 calories

Calorie Total: 2173
Final Judgement:
All macro-nutrients met? yes
Calories counted? yes
Logged specific meal? not for all
Met calorie amount for day? - I need to calculate how much I need
Correct Macro-nutrient ratios? - I didn't consider that in all my meals- (I just put a portion of each
Tapered meals? Not fully
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WEIGHT and CARDIO LOG
Thursday Aug 7 DAY 15 ( T-43)
Cardio
~7 am : HIIT 6 interval
Evening Cardio: None- too late and have an early rise tomorrow
Weights
~9 pm : Chest: 62.5 X 8....75X6....75X6
Bicep: 37.5X12....37.5X12....50X8
Lat Pull down: 37.5X12....50X12....50X12

Final Judgement: I did well today to start weight training but it wasn't ideal at all: I actually just changed my plan from the original one that had me only working bicep,chest,abs, and butt because I was confused on the concept of maintaining LBM by working muscles all around not just parts I wanted to improve and let other ones shrink and lose LBM. So... today didn't follow quite exactly as my new Weight training schedule says but I'm happy to be getting somewhere! : )

Solution:
1.Next time Follow weight program more accurately
2. In addition, right down the difficulty of each set LIVE.
3. Right down the specific muscle groups worked and machine being worked on for EVERY exercise.
4. Use the proper method of increasing weight> First more sets...then more weight.
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DAY TOTAL JUDGEMENT: Relative to days in the past, today was a good day. In reading BFFM like a mad man, I finally made a break through which I didn't understand before: I didn't understand the concept of the Zig-Zag method and what exact plan to follow so I was just kind of doing whatever until I figured it out. I ate right, but I didn't pay attention to calories or have a set goal of fat loss or muscle gain.
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MY REFRESHED GOAL:
-My goal is essentially the same except that now it is:
-% Fat loss with Muscle maintenance
- My goal is to be down to under 10% body fat from 12.5 % by September 18th and have maintained my lean body mass at 125 pounds.
-My Goal weight is 137.3 pounds according to the accumeasure body fat caliper formula.

Current Goal: Maintain LBM of 125 lbs. AND Decrease body fat % of 12.5 % to <10%

WEIGHT TRAINING
I am adapting a new weight training schedule from BFFM that goes as follows:

Variant 1: Four day routine (more aggressive)
Works each muscle once every three to four days
Mon:
Chest
Shoulders
Triceps
Abs
Tues:
Legs
Back
Biceps
calves
Wed: Off
Thur:
Chest
Shoulders
Triceps
Abs
Fri: Off
Sat:
Legs
Back
Biceps
calves
Sun:
Off

Repeat each week exactly as shown above

CARDIO
As my goal is fat loss in addition to this weight training schedule I will also be hitting cardio very hard:

Most mornings (5-6 days/week) I will do HIIT to kick my metabolism in the booty and help me to earn my big breakfast (biggest meal of the day!)

I will then do 45 minutes of medium-high intensity cardio (not too high as to burn muscle) later in the day (evening most likely)

Day 14 (T-44): Almost done researching

2008-08-06T22:19:00.004-04:00

I'm working on revamping my program . I know it seems messy but I've been really working hard on reading my resources and getting stuff together. The begining wasn't ideal but I have my eyes set on my goal and making the preparations to get there on time in 44 days from now! I'm quite tired today so I'll be brief but I basically just ate right today read a whole lot of BFFM and did morning HIIT . Tomorrow I will begin weight training. Stay tuned changes are coming!

Day 12 (T-46): What a day!

2008-08-04T21:54:00.002-04:00

Well today was quite the interesting day. Because I expected to start work today at UPS at 4:30 PM I and didn't know how intense it would be I didn't do my usual HIIT. So I ate right all day and went to UPS only to findout that my background check hadn't come through yet so I have to wait another week but I'm rethinking working there because I don't know if I can commit to a year of service there and I may want to work there later. Anyway, I've eaten right today and I went to a skate park for exercise after finding out I couldn't start work. I stayed there for like 3 hours and it really took a lot out of me. Tomorrow is day 13 and I'm taking a well needed free day. It's been a shaky start but things are coming together slowly. And I'd rather things come together slowly than come and go or never come at all. I expect to return from my free day with a refreshed mind set. I do have to go back to the house and work again. Wow, I am really sick of that house. Anyways I'm pretty tired and the motivation is on the low side. I'm feeling negative thoughts start to flow but in fact, this blog is what's keeping pulled in. I really do want this! And it's too easy to get demotivated with a bunch of shit going on in your life all the time but I'm trying and I'll make it. My life has been pretty crazy lately but I'm stickin to this because it's something I value in life. Being fit and eating healthy.

Shred on Shredders!
No camera yet

Day 11 (T-47): Rest and study day (sorta)

2008-08-03T22:35:00.003-04:00

It seems like this is the first day in a while that I haven't started off the day with some morning HIIT and I kinda miss it. I did this because I knew I had to go and do semi-intensive labor cleaning for a large part of the day. Today I went back to do some finishing work on the house (I'm now at my aunts house until OSU starts) to get it ready for the exchange family. I worked really hard and while working could even feel my knees soar from the intensive HIIT I did yesterday so I was glad I took a break for the sake of my joints.
Tomorrow is the first day of my job at UPS which I know will be pretty labor intensive so I think it best not to workout in the morning since my job starts at 4:30 and can go up to 9:30 lifting and moving packages in a humid trailer. Based on how intense it is I will gauge what exercises outside of work I can do and not wear myself out completely. So...we'll see but either way I'm going to get a good workout tomorrow and of course I will continue to eat my 6 meals.
Well I'm pretty tired so this is all for today and sorry about the picture situation. I'm working to get a camera lined up and no matter what I'll have one within a week.

Shred on Shredders

Day 10 ( T-48): Steppin it up a notch!

2008-08-02T22:54:00.004-04:00

Well, I'm feeling alright today! I started the day off as usual with some morning pre-breakfast HIIT and decided to really make it count. As you can see I have set out my goals clearly and printed them to have with me at all times and to read them throughout the day. At the end of my HIIT last interval in that last 30 seconds when I was about to give up, I imagined the girl from sixth grade saying those things to me..Saying to me, " You don't look so good in a bathing suit." That visualization is what honestly took me to the next level. I really felt as if I had broken barriers in my body and mind by pushing myself. I didn't know I could go there! I actually had imagined before that I would keel over and die if I took another step but in reality...IT'S ALL IN YOUR HEAD! Positive affirmations work! and making goals works because it engages your mind to action in a positive direction and pushes you out of your comfort zone.
I wrote in my goals about visualizing 1 week each day at a time. And that the definition of a great week is just one great day after another grouped together in a bundle of 7 to call it a GREAT WEEK. Imagine that! If you worked hard every single day of the week and everyday when you went to go put your head down to sleep you thought " Wow, I really worked hard today...I really pushed myself a little further!" If you had a week like that, you're sure to feel good and see improvements.
Putting things in this perspective really helped me to feel like my goal is accomplishable not just some distant dream! What I do today directly effects the outcome of my results!

Sorry no pic today...But I ate all my meals but one on time which I missed by one hour but was sure not to get of kilter and just return to my regular schedule : )

I am going to take some time to update on how I'm doing on this weeks goals VVV

GOAL 1. I am going to make a commitment RIGHT HERE AND RIGHT NOW TO WORK MY HARDEST THIS NEXT WEEK! I am just going to surge! I want this bad and I wanna feel the burn.
CHECK-IN: I feel that today I have proved that in my HIIT workout but I could still push more. Tomorrow I will try harder!

GOAL 2. I'm also making a goal for myself to have read BFFM by next Wednesday in its entirely.
CHECK-IN: I have read a little bit of BFFM but really need to step it up to meet this goal. I will plan to awake early tomorrow and read to make up lost reading time.

GOAL3. I'm also going to make 1 more goal and that is to have a comprhensive plan tomorrow morning for eating during the school year since the deadline is tomorrow for housing and meal changes I believe.
CHECK-IN: I did decide what I was to do next year in terms of eating for OSU and decided to keep my current meal plan with the university HOWEVER: I do need to make a more specific and controlled plan to ensure my success. I will work on this and have it done by wednesday to share with my blog readers.
GOAL4. I would also like to participate more on my blog and Interacting with others! Feel free to interact if you're reading.
CHECK-IN: I don't really feel I've done this! I want increase my support base and that includes getting involved within other peoples blogs and encouraging them: I guess you get what you put out there! I will work on this and implement interacting as a daily blogging habit to help my accountability and support.

KEEP SHREDDIN GUYS!
TODAY WE CAN MAKE A DIFFERENCE!
TODAY IS EVERYDAY!
TODAY I AM LEAN 4 LIFE!

New Goals!!! T minus 48 days

2008-08-02T15:18:00.002-04:00

49 day goal: I'm already there...I'm just waiting for my body to catch up!!

I am so happy and thankful now that my body fat is in the single digits. I am now 9% body fat and I look great!

I am surprising (and shocking) my friends and family who I have not seen in a while by the way I look at Christmas time.

I am an inspiration to my family to lose weight, be fit, and eat healthy.

I am surprising friends when we meet at the start of school by the way I look and they are asking about how i did it.

I am keeping up these lifestyle changes when the 12-week program is over.

I am reaching my ideal weight and body fat composition by the start of school so i can show off my body at college.

I always carry my goal card with me at all times and read it as often as possible (at least

three times a day).

I am reaching my goal of 9% body fat and by September 18th. I know this is a little fast but it is my dream for School starting.

I am now leaner than I was before this workout!

I am stronger and leaner than yesterday.

Today, I am improving my body

Each day is another step towards my goal.

Today, I am making efforts to be one step closer to my goal.

All a GREAT WEEK truly is, (read each day and visualize the work done in each day to make a great week)is a successful day......

followed by another successful day...... followed by another successful day followed by another successful day

followed by another successful day followed by another successful day followed by another successful day! What a terrific week!

It is sometimes hard to comprehend the goal period of 49 days. I am having a great 49 day period of success.

Each great day is just one step closer to a successful week! and each week is just one week closer to a successful 7 weeks.

Each week is one week closer! And I am improving all of the time and feel great about.

I feel free of worries because I am doing such a fantastic job and working my hardest to accomplish my goals!

I am feeling Great for working so hard today and this week!

I am keeping up the good work!

Heads are turning when I take my shirt off.

My girlfriends is extremely attracted to me now and appreciates my effort to look attractive for her.

I eat six, small meals every day, each with a serving of lean protein,

complex carbohydrate, and fibrous carbohydrate, preparing my food in advance every morning.

I take my vitamin and allergy meds every day.

Visualization;

My mid-section: stomach and abs, are as tight as a a drum head and sleek and deadly attractive. my chest has nice form and shape and is muscle bound. I feel strong, I feel free of the chains of fatness and embarrassment. i have finally arrived to the place I have beenlonging for and i feel like I can finally take a deep breath in, inhaling the cool, fresh air deep within my cavity as a new man, a new body; not ashamed of my former visage, not scared or guilty of having killed it. The chubby little boy is still alive. The caterpillar has not died but has simply transformed, manifesting itself into it's truest form. The same form that could be seen hidden inside the body of the chubby boy; That same light and that same truth that nobody saw inside him but himself, that has always remained
trapped inside....... I am no longer tied and bound by this inaccurate and deceiving image. I am free for the world to see my true colors and see my true being. I am a strong butterfly redeemed proudly on a high branch: free, beautiful, and justified.

REDEMPTION VIDEO(To come when my goal is accomplished): "You don't look so good in a bathing suit!" - Katie Nock, Summer of 6th grade

Day 9: Trying to make things official

2008-08-01T23:06:00.006-04:00

Well gang... Way back 9 days ago when i decided to embark on this journey I had alread waited atleast 4 days to get started and a fire was just burnin' in me to begin. So, tired of waiting I began regardless of the fact that I didn't have any resources and regardless of the fact that my mom was leaving the country and i had the most stressful week of my life in front of me but guess what? I made it this far haven't I? I think that if I can pull it off through all of the shizzle i went through last week including my mom leaving, cleaning and clearing the entire house, orientation, my unsupportive family(of my fitness plan), being afraid of dying of mercury poisining for eating to much tuna( haha, yeah : ) ), my crazy aunt yelling in my face, OSU freshmen orientation and scheduling, and having my girlfriend away! Wow...I really haven't even stopped to think about this past week! Anyway, If I can make it through that by taking it one day at a time and staying commited without a set plan, I can make it through anything! And I will! It's all in your head. I am the captain of my own ship ( my body) and I must command it in the direction of success and leanness for LIFE!

And so... Now that I've made it to this point I need to GET OFFICIAL and make a set plan and timeline with measurements and set achievable goals and deadlines! I have confidence now more than ever that i will transform my body into the one i see in my dreams every night! So I need to make a plan. I will be posting the details of my official plan very soon! So stay tuned...and although I wish I could've had it done last week...Life doesn't wait for you and so I wont wait to take advantage of it!

I want to send a special thanks to Larry who has been especially supportive of me and all of the other shredders who inspire me and give me confidence! Shred on!

DAY 9 PICS:

Personal Reasons Why

2008-07-31T21:43:00.004-04:00

1. Redemption

I will always remember the time when I was told by a girl I liked “You don’t look so good in a bathing suit!” That was a long time and I've Improved since then but...I don't ever want to hear that again. In fact my goal is to turn that opinion around! I want to look good in a bathing suit!

2. What I want

I WANT TO BE MY OWN PERSON!

I WANT TO LIVE A LONG HEALTHY LIFE!

I WANT TO BE ATTRACTIVE

I DON’T WANT TO FEEL GUILT AND SHAME WITHOUT MY CLOTHES ON

3. Why am I putting myself through this? why?

Cause it's my life! I've always wanted to be really fit and this is my chance. This is my chance to show all of those people who made fun of me and doubted me! Now is my chance to feel confident and free and good and healthy about myself. Now is my chance! I will do this!

To be continued...

Day 8: Back on track

2008-07-31T21:35:00.003-04:00

Here I come! Today I ate very well and started the day off with a nice run of HIIT. I could feel the burn in my butt for the rest of the day! haha. Well today was a good day in getting things back on track! I ate right and I exercised> Check! Now it's time to raise the bar. Tomorrow I will awake early and do an intensive ab workout which hopefully will leave me sore.

My goals for tomorrow:

-Eat flawlessly

-Exercise hard!

-See an improvement in my pic! Watch for it.

Tomorrow .... I'm gonna make it count!

I have a fear to confess: today I had the fear that this 30 day session would end up like Adam's first attempt! I truly am afraid and so I figure it's best to get it out in the open. Following this post I will post my personal reasons why!

Here are Day 8 pics:

Day 7: Trying to get back in the game

2008-07-30T21:41:00.004-04:00

So I went to orientation and it went great except for that my eating schedule was completely screwed up. Yesterday morning I did HIIT again and that went well again. It was hard during orientation and I probably could have done a better job of eating but it was so overwhelming.

Here's a list of somethings I will do:

1. I am going to make a commitment RIGHT HERE AND RIGHT NOW TO WORK MY HARDEST THIS NEXT WEEK! I am just going to surge! I want this bad and I wanna feel the burn.
2. I'm also making a goal for myself to have read BFFM by next Wednesday in its entirely.
3. I'm also going to make 1 more goal and that is to have a comprhensive plan tomorrow morning for eating during the school year since the deadline is tomorrow for housing and meal changes I believe.
4. I would also like to participate more on my blog and Interacting with others! Feel free to interact if you're reading.

Sorry... No self pic today...I'm at my aunts house and I gotta find an alternative.

Day 5: Things are looking up!

2008-07-28T21:35:00.000-04:00

First of all I'd just like to thank everyone for all the insightful comments the last few days they've really help me to get through a rough spot and keep my mind positive and focused. Today when I awoke I felt immediately better and kept myself fueled throughout the day by telling myself "I will do this!...I will do this!" I woke up and soon after ate a whey shake then went for what I thought was going to be an extremely painful session of HIIT but to my suprise it was considerably better then last time! My endurance had improved! and next time I will add an interval.

Tomorrow I will have OSU orientation and I'm quite excited for it although I am a bit concerned about how my eating will go tomorrow. I plan to make a tentative eating schedule for tomorrow and wednesday to keep myself on track. This week has certainly been interesting thus far so much as adjusting my lifestyle, workouts, eating schedule, and mentality on fitness! Both my mind and body have been put to the test to do things they weren't use to doing, and I'm really starting to see hope and promise for the future.

I plan to post my Personal Reason Why and my fitness goals within a few days, however I don't believe I'll be able to post tomorrow do to orientation and not owning my own laptop yet. But dont worry! I'll return to my posting wednesday and I'll be glad to continue my journey! I can't Fail! I'm unstoppable! I am strong! I am Lean For LIFE!

Day 4: A day of revelations

2008-07-27T22:35:00.000-04:00

Today wasn't so hot...In fact I'd day the highlight of my day was seeing that my blog has been accepted to the 30 day challange and seeing all the comments I got! Thankyou so much...I am truly inspired and feel an immense gratitude to have support behind this movement of mine to become lean for life. As for the rest of the world around me...they're not as enthusiastic.

Well, the day began fine...my girlfriend just left for a week ( a source of support) but I'm okay with it. I started by reading BFFM some more and the more I read the more inspiring it gets! I really just think I'm going to try and devour that book this week (in terms of reading). I got caught up in reading and realized that I should really kick in and get my first meal.

I decided last night that today would be more beneficial as a mostly resting day from my intense last few days since my body's not completely adjusted to ripping muscle fibers and this intensity. So, today I just did some Namaste Yoga on Fit tv and went to the pool for some laps and to stretch. My nuscles really feel better and I'm excited to start things off tomorrow with a good heavy breathing and heart pounding workout; the kind of workout that really gives you that great energized and free feel afterward. I'm really looking forward to it! So moving alonf...

My eating schedule today went fine for the most part except here comes the part about revelations...if you've been following my last 3 blog post you would have read a little about how I have been helping my family prepare the house for a family from Colombia who is coming. Well, as many have probably experienced, after days of working together solving complocated tasks and working your bodies, emotions start to run wild! and so ...that's what happened.

First of all my Grandma ( a nurse) accused me of being anorexic followed by my aunt and other ridiculing me for various things of really no significance but to get their feelings out at the expense of my being. It really hurt! and I felt awful...I still do! However, through all of this turmoil i was able to keep a clear head and separate the logic of what my family was telling me from their obvious explosive emotion. In doing so, I actually picked up on something I had no idea about that if continued could have done me harm...

In all of the throwing of hurtfull comments my aunt was ridiculing at how I'd been eating so much tuna lately (I have been eating probably like 4-5 cans a tuna a day to start off since it was a convenient source of protein) and she said something about how I was going to kill myself with al of the mercury in it . I STOPPED I was like " What!". So then after some googling and research I actually did discover that eating too much tuna can have damaging effects long term. So ha! Hidden within the mess of hurt was a gem..a saving grace! Hallelujah ! So...I'll be changing my eating regiment slightly to use a more variety of protein sources and only eating tuna every once in a while.

Every day I learn more and more about fitness and nutrition and get more and more insight...I am on my way and nothing will ever stop me! It is my life...It is my destiny to become LEAN FOR LIFE! T

Thank you so much for the positive pressure shredders! It really helped, especially today. Thankyou.

Here are day 4 pics:

Day 3: Feelin' the pain

2008-07-26T21:49:00.000-04:00

Day 3 in of my ongoing journey and I already feel like i've been doing this for a long time. I can't imagine Adam Waters on his six-hundred something day! Wow! What an inspiration.

Well, I started reading BFFM and am pleased with the refreshing information about goal setting. I've even started setting some goals that need to be specified but it's sort of exciting!

Let's see.. When I woke up this morning and tried to do some pre-breakfast cardio my body felt extremely sore and i couldn't go on. I was to sore fore even light intensity early in the day but was later able to skateboard for about an hour to get some good amount of calories burned out there in the heat(I sweated like never before!). Well I'll be pretty brief today but overall I just felt sore today and I felt discouraged that I was too sore to really burn a lot of calories but afterall my body does need some rest and I certainly don't want to burnout. So, for tomorrow, I think I'll just rest up and maybe just do some ab work. I also want to find some good time tomorrow to do some serious reading on my new ebooks. So... Until next time..I'll be shreddin' , nutrilizin', and feelin the pain: ) Oh YEAH!

DAY 3 PICS

Day 2: HIIT kicks my butt

2008-07-25T22:21:00.000-04:00

Today was a good day... I started off by waking up at around nine and looking up some info on HIIT on the internet and decided to try it. Well, I reawd some conflicting arguments discussing whether it was best to eat before doing HIIT or not. In the end, I decided to drink a whey shake with some blueberries in it (mixed in water) before and another shake with added oats after. The workout itself was really surprising. I struggled to keep time but it worked out alright. I ended up doing 4 intervals after warm up of 30sec full sprint and 30 sec walk. Well I can say that I think it's going to be really effective as I noticed how much it worked my body when trying to skateboard later in the day; my muscles were just spent. So anyway I did manage to do low intensity skateboarding for about 45 minutes but couldn't take anymore. I've discovered the convenience of whey shakes and am continuing to expand my knowledge of exercise.

Good News! I finally got ahold of BFFM, metabolic surge, and flatten abs. I;m excited to have them and have a lot of reading to do to continue to design my workouts and eating schedule. I think it's to early to see massive improvements but here are Day 2 pics:

Day 1: Feelin Good!

2008-07-24T23:38:00.000-04:00

Well, today officially marked the beginning of my 12 week journey! Let's review: Yesterday I bought 30 cans of tuna for the week which I have put to good use today. I ate consistently every 2-3 hours while helping my family prepare my house for the new residents from Colombia. The work was a pain...especially in the back but I didn't feel like I could justify it as a workout. Today, in between putting down carpet and replacing porch steps I snook away to the computer to read some articles and do some research. I ended up finding some really good information on Nutrition and about reading food labels to check for different types of fats (good and bad). I also found a good resource for exercise demonstrations at bodyforlife.com and tried to find some motivational pictures mostly looking at make model images.

I was busy doing the house all day, so I didn't get a chance to workout until 10 P.M. and decided to go running since I recently read that it was an effective method of burning high calories. I also read that jump roping is very effective as well and I think I'll try to implement it into my workouts soon. So... I ran a round course on the streets by my house which I figured by driving and setting my odometer to be very close to 1 mile. I ran 4 times round in a half hour with only short breaks in between. Afterwards, I decided to change my plans...Instead of continuing to run for another half-hour, I went to my basement and Danced. I always listen to music when I workout( my secret weapon), so I just decided to go in basement in front of a mirror and dance! At first I was all stiff from running but once I stretched out a little I really got into it. I got a really good workout and was glad I decided to switch it up! Oh by the way... When I was dancing, I used moves from a workout dvd my sister got called Hip-hop abs with Sean-T HEYY! haha but yeah...his moves really work your abs well even while you're standing and they keep you energized. By the time I was finished, I felt great!

I'm off to a good start and I'm getting a better idea of where I'm headed with this and it feels good!

Oh yeah... Here are my Day 1 photos

Day 0: Here we go!

2008-07-23T11:07:00.000-04:00

Despite some mishaps with some family budget problems I will begin training without BFFM or Metabolic Surge as I had planned. Today I will go to the YMCA and do a 1 hour cardio as well as lifting for chest. I will be posting my Powerful Reason why shortly and in about a week hope to have the money to purchase my materials but anyway I couldn't wait to start after this setback so I'm going ahead anyway. I will be keeping myself accountable via daily photo. I have now embarked on this journey to be lean 4 life and I'll never surrender.

Here are some Day 0 pics: