RJ's Fatloss Weblog

Weigh In 10/24/08

rjsfatloss — Fri, 24 Oct 2008 13:22:26 +0000

6:17am

173.2

16.3% BF

Huge procrastinator… Apparently my previous assumption that the key hormone in procrastination is not generate by MY fat cells, as I have dropped significant amounts but I remain just as prone to put things off, as I was 130 lbs ago.

My on diet percentage has been very good lately there has been only two days in the last two weeks where I have gone over on my calories.

In addition to procrastination, I am constant program changer, I can never truly stick with a program that I make for myself. I just have to vary things either due to equipment availability, or just to keep interest.

I have recently changed to a upper/lower split, lifting 4 days a week with an AM session and a PM session.

So far I feel great!

UPDATE 10/15/08

rjsfatloss — Wed, 15 Oct 2008 17:56:40 +0000

New low today on two fronts!!

176.2

16.7%

6:15a!

Imagine ifi didnt have the late night waffle house!

Strength Training 10/10/08

rjsfatloss — Sun, 12 Oct 2008 03:32:31 +0000

Lower Body Training

Squats

110×5
120×5
130×5
130×5
140×5

Step ups

20×10
25×10
30×10

Adductor

140×10
145×10
150×10
155×10
160×10

Calve Raises

120×10
130×10
140×10

Strength Training 10/09/08

rjsfatloss — Sun, 12 Oct 2008 03:29:39 +0000

Upper Body Split

Chins – 4 4 3 3 3 2 2

Compound Rows

190×5
190×5
190×5
195×5
200×5

Lat Pulls

30×20
45×20
60×20

MTS High Rows

35×15
40×15
45×15

Flat DB Bench

55×5
60×5
65×5
65×5
65×5

update

rjsfatloss — Sat, 11 Oct 2008 02:30:56 +0000

Life gets in the way some times… Missed mon tue work Training. Trained on thursday tho. And I’m off to the gym right now.

Update

rjsfatloss — Wed, 08 Oct 2008 15:30:59 +0000

HORRIBLE eating day sunday, Monday, and Tuesday.

I didn’t train either.

Shot up to 182.4 @ 18.2%

Back on Track today

Resistance Training Log 10/02/08

rjsfatloss — Sat, 04 Oct 2008 16:40:24 +0000

I was pressed for time and couldn’t fit everything into my morning work out so I split it

Chins – 6 3 2 3 2

MTS High Rows
70×5
70×5
75×5
75×5
75×5

Cable Row Close grip neutral
(first time incorporating these because the compound row was in use getting a feel for the resistance level and form)
30×12
37.5×12
45×12
52.5×12
60×12

Cable triceps press downs (both arms at same time)
32.5×12
37.x5x10
42.5×10

Upper

Chins 2 2 2 2 2 2

Flat DB Press
50×8
55×5
60×5
65×5
65×5

DB Rows (decided to get away from machines, so I threw in some DB rows just to keep the feel for them at a light weight)
30×5
35×5
35×5

Standing DB shoulder Press
35×5
35×5
35×5
30×5
30×5

DB Shrugs
65×5
70×5
70×5

I Was pretty random with my day, not I did rows and chins twice didn’t notice any adverse effects and not too well studied on doing something like that

Weigh in/Update 10/03/08

rjsfatloss — Fri, 03 Oct 2008 14:10:46 +0000

New PR!

176.4

17.4% BF

Reduced Sodium intake and calorie intake considerably by staying off sunflower seeds for the moment while working.

Weigh in/Update 10/2/08

rjsfatloss — Thu, 02 Oct 2008 14:57:25 +0000

7:55a

177.4 lbs

17.3% Bodyfat

Not bad for back to back dinners of immense caloric proportions, If I do say so myself

How to prepare for all you can eat sushi!

rjsfatloss — Thu, 02 Oct 2008 14:48:15 +0000

How to prepare for all you can eat sushi!

I knew it was coming, I was looking forward to it. But I had already had a calorie splurge the night before on a sirloin salad and 10 chicken wings. I couldn’t have 2 in the same week! That would be so detrimental to progress! or could I?

The challenge -
Eating really all I could eat at all you can eat sushi – without blowing my calorie restrictions.

How I prepared.

The Mental state.
I LOVE SUSHI! I was looking forward to it all day, I imagined eating all my heart desired without it being turned into fat! how could I make it possible?

I know my stuff, that’s how!

The Plan

I planned my day on high ratio proteins, which I do naturally anyway. But In order to keep the calories down I had to keep the fat low too. I LOVE my fats! (at least the fats I eat… not the fat I carry around )

Breakfast
Slice of bread with 18g Peanut Butter
176 calories

Before work
Protein shake(48g) with 1% milk(183g), PB2(8g)
Calories – 306

supp 7 fish oil caps
70 cals

During work
Broccoli florets (100 cals worth) Turkey Breast (9 oz)
Package of Starkist tuna creations lemon pepper
425 calories

Success!! I have gone through the entire day on 977 calories!

Now for the damage!

Round one!
4 pieces of salmon
4 pieces of Yellow Tail
1 Philadelphia Roll

Round Two!
4 pieces of salmon
4 Pieces of yellow tail
2 pieces of crab

ROUND THREE!!!
6 pieces of salmon
4 pieces of yellow tail
2 crab puffs

Total estimated damage
1518 Calories!

Margin of error – Does not include Wasabi or Low sodium soy sauce

Total for the day
2817 calories – which is pretty much maintenance on a rest day maybe even a small deficit
F/C/P
71/263/236

Adjustments and sacrifices I made

At Sushi
No fried rolls!! unnecessary calories! I can still enjoy the experience with stuff I like just as much and not blow my calories

At Work
What I normally eat at work
1 package sun flower seeds
450 cals
maybe some honey roasted peanuts
500 cals

I have to eat something all day or I get hungry! But the broccoli worked great. I had done it before when dieting down really hard.