[Gideon's_Test]

Here is my cutting log. My caloric target is 2100 calories on the weekdays, 2400 on the weekend.

My short term goal is to drop enough BF that I no longer need to take meds, and can begin to bulk cleanly. My goal is to reach 10% BF by March, 2010. I am also trying to retain muscle mass, so 180g protein intake per day is the plan.

My long term goal is to be somewhere between hard and cut with an emphasis on overall fitness (flexibility, reflexes, strength, endurance, agility, etc).

Three months ago I switched to lifting in the morning (monday, wednesday, friday). Prior to that I lifted in the evenings after work and would run on the alternate evenings (tues, thurs, saturday morning).

I plan to continue lifting on Mon, Wed & Friday's mornings and to begin HIIT on Tuesday & Thursday mornings. We have a gym here at work, so I'm able get my work-out done first thing.

A bit of background:

-33 years old, 6ft tall, endomorph, 259lbs..
-Ex-smoker (quit 4/10/09)
-Type 2 diabetic (diagnosed 5 years ago at 28 years old)
-Diabetes does run in the family (on both sides!), however doctor says it's a weight issue.
-Started out at 285lbs (8/24/09) over 35% BF
-Been lifting three days a week for the last 13 months
-6 months ago began running 3 days a week (now at ~5 miles a week)
-Started tracking my caloric intake 7/13/09
-Started limiting my intake 9/14/09
-Last week the doctor reduced my diabetes meds by 50%!

Been taking melatonin to help sleep, and am now taking a tablespoon of green food powder at night to supplement my veggie eating (I'm not so great at this, but getting better)...

I take a multivitamin every morning (Centrum Complete).

As I have mentioned elsewhere, I exercise in the morning:

Preworkout Shake:
-6 oz 2% milk.
-2 scoops whey protein (EAS)
-1/4c brown rice
-1 banana
-1 teaspoon L-carnitine
-tablespoon of hemp protein
-5g of creatine

Breakfast
Instant Oatmeal
some sort of fresh Fruit

Lunch
-deli turkey (6oz)
-2 slices Ezekiel bread (12 grain, sprouted)
-sandwich veggies (olives, lettuce, onions, jalepenoes)
-mustard & vinegar as only condiments
-cottage cheese (1/2 to 3/4c)

Afternoon re-feed
1/2c cottage cheese

Dinner
-Turkey breast, chicken breast, or salmon (8-10 oz)
-veggies

late night snack
-1/4c cottage cheese

For more background info see:
http://www.bodybuildingdungeon.com/f...ut-intake.html

Weight as of 10/17/09: 259.5 lbs.

10/19/09
Had a pre-workout shake at 5:30am;

Started workout this morning at 6:15am. Shoulder day, so upright rows, Smith behind the neck press, dumbbell shoulder press and 100 high-incline situps (5 sets), followed by a 40 rep low incline sit-up superset.

Breakfast was my usual instant oatmeal..

For lunch I had a sandwich made from toasted Ezekiel bread, 2 slices of ham, 3 slices of turkey, lettuce & mustard. Also had a Light & Fit yogurt, and 1/2c cottage cheese...

Had some homemade style ostrich jerky as a late afternoon snack...

I'll continue to post regarding nutrition & exercise stats as I go along..

[Cork]

Good for you!! A lot of people in your case don't have the desire to change, and I applaude you for that.

Good luck on your log, I'll be a silent reader.

[Teran]

Way to go Gid. Keep it up.

Diet seems ok, and if it's continuing to work for you stick with it. I see a few things for you to consider tweaking in the future though.

Ya may want to search the forums here for various "post workout shake" info to swap into your diet at some point. A regular meal shortly after working out is ok as well, just need to time it out correctly.

It looks like you need a "good fat" source. Almonds are my choice for that, but there are a number of different nuts and other items for this.

Good on the cottage cheese before bed. The slow digesting Casein protein will help keep ya anabolic for part of your sleep cycle. May want to change out some of it from your daytime meals and put more of it into that late night snack, and have a different protein during the day in it's place.

Looks like a great start to a log!

Keep it up!

[Gideon's_Test]

Thanks for the comments, guys...

Teran; I need some good fat, eh? Peanuts? Salmon? Olive/Grapeseed/Flax oil? I am new to this nutrition stuff, I'll have to look up the benefits.

Thanks for the suggestion on the cottage cheese. I was worried about getting tired of it. Perhaps adding some extra turkey to the sandwich to replace the protein? Or should I find another source of protein?

I will look into the Post Workout feeding info....

As far as last night, well, the wife and I went to look at a couple of cars for my mother-in-law, and so, (naturally) we were like, "let's grab some dinner together". I admit it, I am weak...I had a Shepard's Pie....With Italian bread, a salad (mostly greens! Light amount of dressing!), and a cup of clam chowder, and a couple of little corn muffins..with a tab of butter...Sigh...

10/20/09 HIIT Day

5:30am: I had a "lite" pre workout shake this morning ; essentially the same as my previous shake, minus the banana...

6:30am: Got on the treadmill, base heart rate @ 102bpm....Walked @ 3.2mph for 2 minutes...Raised speed to 8 mph, ran like like a rabid dog was after me for a minute and a half (heart rate @ 175bpm), then spent a minute or so at 3.2mph to get my heart rate back to <130bpm...Then back up to 8mph...I did this for 18 minutes (I hit 9mph at one point!)...I followed the HIIT session with some stretches (40 seconds each); hamstrings (which were a bit sore!), quads, calves...Finished off with some wrist curls.

7:15am:
-Reduced calorie instant oatmeal

10:30am:
-Had an apple

12:00pm:
-Subway sub; 9 grain wheat, turkey, double meat, no cheese, with veggies, mustard & vinegar...
-Light & Fit yogurt...

3:30pm:
-1/4c dry roasted peanuts

6:00pm:
-homemade curried chicken & chickpeas over brown rice
-Schwan's 100 calorie ice cream

[Cork]

Be strong! If you're going to be serious about this, you have to let your wife know. Make sure that she is supporting you 110%. That way she can be strong and kick your ass when you are being weak. Is she also over weight? Maybe you should get her started on something as well. A lifestyle change is much easier when you can make a whole house hold commit to it instead of just 1 person. Otherwise, she's out eating crappy restaurant food and you're stuck with a turkey sandwich an veggies. Eliminate the temptation and things will be easy.

And just because you ate out it does not mean you are weak. I'm sure it's a routine for you to go out and eat often. You just need to break yourself of the habit. It's better to ween yourself off it slowly so that way you don't rebound twice as hard.

And good HIIT session. You'll get incredibly results with that.

[Gideon's_Test]

She had a salad! She was good! I was the bad one! We are both committed to getting fit and eating right...We usually eat out on the weekend, and I allow myself a slightly higher amount of calories on the weekend, so it's usually ok...

The weak part is that I know what I should have had, what I am committed to is better than what I actually ate...So, I'll use the experience to strengthen my resolve (and do more praying for greater strength!).

[Cork]

Haha! Oh man, well good luck on the next eating out excursion. Just think about it this way, if you eat healthy you won't have to feel guilty about posting here that you ate crap, and I won't give you a hard time for it.

[Gideon's_Test]

Originally Posted by Cork

Haha! Oh man, well good luck on the next eating out excursion. Just think about it this way, if you eat healthy you won't have to feel guilty about posting here that you ate crap, and I won't give you a hard time for it.

Everybody needs accountability...

Since I'm typing, and I just had lunch;

It was a Subway 12" sub, 9 grain wheat, turkey, double meat, no cheese, with veggies, mustard & vinegar...Net 570 calories, and 53g of protein...Followed that with a Light & Fit yogurt...

This weekend I plan to have my wife help me with a skinfold test...I'll post up the BF value when I get it...

[Gideon's_Test]

Here's a summary of my weight loss, to date:

07/26/09: 282 (over 33% BF according to skinfold, 37% according to bioresistance)
08/11/09: 281
08/24/09: 282 (started cutting intake this week)
09/07/09: 276.5
09/12/09: 278
09/17/09: 272
09/22/09: 270.5
09/26/09: 265
10/01/09: 266.5
10/03/09: 264
10/07/09: 266.5
10/10/09: 260
10/18/09: 259.5 (started HIIT this week)

My person best for flat BB press (15 years ago) was 275lbs. Last week I benched 250lbs, three times...I'm happy with my progress (I started out at 150lbs a year ago).

10/21/09 Back day

5:15am:
-Quaker Oatmeal-to-Go

6:15am
-wide grip pull downs
-cable seated row
-cable good mornings
-cable one Arm Seated High Row
-narrow supinated grip pull downs
-100 high incline sit-ups

7:20am
Mypolex Original protein drink

11:30am
-Turkey & ham sandwich on 9 grain (sprouted) bread
-Bowl of Turkey chili with white beans
-Light & Fit yogurt

6:00pm
Subway 12", 9 grain wheat, black forest ham, double meat, veggies, mustard, vinegar

10:00pm
-1/4c cottage cheese

As a side note, I lost my wedding band last night. I should look at it as a positive that I've lost enough weight that it got loose and fell off, but I was a bit bummed out...

[Gideon's_Test]

10/22/09 HIIT Day

5:45am:
-Quaker Oatmeal-to-Go

6:30am: HIIT on treadmill. Current strategy: Once warmed up, run at max speed (current max is 10mph, @ 1.5 incline) until heart rate reaches 175bpm. Reduce speed to 3.2mph until heart rate falls to 135bpm, then raise speed back to 10mph and repeat until 15-20 minutes have elapsed. Same as Tuesday, I finished off with some wrist curls.

I noticed that I was well winded after this session. I also noticed some fatigue in my diaphragm, as well as my abs..

7:15am:
-Reduced calorie instant oatmeal

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-1/4c coleslaw
-Lite & Fit yogurt

3:30pm
-1/2c cottage cheese

6:00pm
-baked beans with roast beef

8:30pm
-1/4c cottage cheese

Update: I ordered a Tungsten Carbide wedding band from Amazon. I think it is a very good choice for a weightlifters (it doesn't scratch!)..

[Cork]

Good planning going on. You should be real happy with yourself in the near future if you keep this up.

Sorry to hear about the wedding band, hopefully it'll turn up.

[Teran]

Bummer about the band man...

Keep up the work, and if ya eat out, ya can be exotic in your choices and still be fairly healthy, just gotta make different choices.

[Gideon's_Test]

Thanks guys for the feedback, good to know I'm on the right track...

Before anyone comments, there have been no leg days yet, because my workout partner injured his leg awhile back. I know leg workout are important to seeing gains and keeping test levels high..

10/21/09 Chest day

5:30am:
-Quaker Oatmeal-to-Go

6:20am
-flat press (260lbs, 1RM!)
-Incline press
-db flyes
-130 (5 sets) high incline sit-ups

8:00am
-instant oatmeal

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-bowl of cream of mushroom soup
-lowfat vanilla yogurt

[Teran]

DO LEG EXERCISES!

[Gideon's_Test]

This is a repost of the previous info. The date was incorrect, and it seems I am no longer able to edit the post.

10/23/09 Chest day

5:30am:
-Quaker Oatmeal-to-Go

6:20am
-flat press (260lbs, 1RM!)
-Incline press
-db flyes
-130 (5 sets) high incline sit-ups

8:00am
-instant oatmeal

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-bowl of cream of mushroom soup
-lowfat vanilla yogurt

7:30pm
-4oz filet
-veggies
-navy bean soup
-Italian bread

10/25/09 Cardio

9:00am
-3/4c Fruity Pebbles w/2%

12:00pm
-Beef & Bean Burrito (Homemade style)
-1/2 slice cheesecake

3:00pm
-Ran 2.5 miles, (medium intensity intervals)

5:00pm
-3/4c Baked beans
-Bowl Cheerios w/2%
-PB&J on Ezekiel bread

8:00pm
-1/4c cottage cheese

Also, my wife helped me with a skinfold test. It came out to 31% BF...

[Gideon's_Test]

Seems like I have stalled at 260lbs...I hit 260 on the 10th of October, and when I weighed myself Saturday morning (16 days later), I am still at 260!...Grrr! Any thoughts/comments/Suggestions?

10/26/09 Leg Day!

5:15am
-Oatmeal-2-Go

6:15am
-Squats (4x6)
-Leg Press (10x10)
-Leg Extend (4x10, 2x6)
-Leg Curls (4x10)
-65 high incline sit-ups
-Wrist curls

7:45am
-Instant oatmeal

9:30am
-1.5 oz beef jerky

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-1/2c cottage cheese
-Lite & Fit yogurt

3:00pm
-medium apple

7:30pm
-2 Egg sandwich on Ezekiel bread with turkey
-Rice crispies w/2%


*For leg days, I am considering replacing some of the leg machine exercises (leg press, extend, curl) with barbell good-mornings, some lunges, and some dumbbell straight leg deadlifts...

[Teran]

Weight isn't always about how much your losing. If you gained some muscle and lost some fat, it can equalize itself as far as the number on the scale reads.

When you feel like you have hit a plateau, it is time to change things up a bit. Change your workout routine, adjust your calories (maybe down, maybe up depending) some. For you, ya might need to drop a few hundred cals off each day, and possibly change your cardio component, by increasing it or doing HIIT. Make sure you are getting enough sleep (or you wont see ANY progress) and are intaking enough water.

[Gideon's_Test]

Originally Posted by Teran

Weight isn't always about how much your losing. If you gained some muscle and lost some fat, it can equalize itself as far as the number on the scale reads.

When you feel like you have hit a plateau, it is time to change things up a bit. Change your workout routine, adjust your calories (maybe down, maybe up depending) some. For you, ya might need to drop a few hundred cals off each day, and possibly change your cardio component, by increasing it or doing HIIT. Make sure you are getting enough sleep (or you wont see ANY progress) and are intaking enough water.

Thanks for the response, Teran.

I admit, I am struggling to reach the gallon of water per day target...I am probably around half to three quarters that amount (pure water, that is)...

Fortunately, I get lots of sleep...(around 9 hours a night, LOL)...This due to a combination of a clear conscience, and judicious use of melatonin.. Actually, it's just because I have a great wife...

I just started the HIIT training last week, so I'll continue it as before...

I plan to get one leg day in per week as well..

I will also tighten the belt (so to speak) and reduce my intake by a couple hundred calories (I'm currently at an avg of 2350/day, and plan to drop to an avg of 2100/day)...

[Teran]

Originally Posted by Gideon's_Test

Thanks for the response, Teran.

I admit, I am struggling to reach the gallon of water per day target...I am probably around half to three quarters that amount (pure water, that is)...

Just make sure it is enough water, and not toooo much water...the gallon mark is a rough estimate for people to shoot for so they don't underhydrate themselves. There was a formula I used before, I'll see if I can find it again. I was taking in a bit too much water initially (peeing way too often, and waking too many times in the night to pee) so the formula helped a bit. However it's all about finding the balance.

Originally Posted by Gideon's_Test

Fortunately, I get lots of sleep...(around 9 hours a night, LOL)...This due to a combination of a clear conscience, and judicious use of melatonin.. Actually, it's just because I have a great wife...

Good on the sleep and props for the great wife!

Originally Posted by Gideon's_Test

I just started the HIIT training last week, so I'll continue it as before...

HIIT will help ya with weight loss more than straight cardio, as it burns fat differently than straight cardio, but straight cardio is still good to do.

Originally Posted by Gideon's_Test

I plan to get one leg day in per week as well..

I will also tighten the belt (so to speak) and reduce my intake by a couple hundred calories (I'm currently at an avg of 2350/day, and plan to drop to an avg of 2100/day)...

Legs are huge muscle groups and able to burn a lot of fat as a result, make sure you keep on em.

The cal reduction was a suggestion, and from experience it is an easily "defineable" marker to use. If you're eating too few cals, you will notice it. Cuts are never easy, and ya may need to check out the refeed threads so as ya drop more weight you keep your energy levels up, as a lengthy cut can wreak havoc on energy.

[Gideon's_Test]

Thanks for going into more detail, Teran... From what your're saying, if my calorie level is too low, it will be obvious as energy levels will be noticeably decreased..

10/27/09

No HIIT today, as I'm experiencing some pain in my right foot. It has diminished since I've walked on it a bit..

7:20am
-instant oatmeal

10:00am
-banana

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-1/2c cottage cheese
-Lite & Fit yogurt

[Teran]

Originally Posted by Gideon's_Test

Thanks for going into more detail, Teran... From what your're saying, if my calorie level is too low, it will be obvious as energy levels will be noticeably decreased.

Anytime. There's the science part to all this and the art part. Some stuff ya can define easily, and some stuff ya just gotta have a feel for.

[Gideon's_Test]

Foot is feeling better, so looking forward to HIIT tomorrow...

10/28/09 Shoulders

5:20am
-Oatmeal-2-Go

6:10am
-behind the neck press
-front raise
-shoulder press
-upright row
-125 high incline sit-ups
-Wrist curls

7:45am
-Instant oatmeal

10:00am
-beef jerky (3/4oz)

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-1/2c cottage cheese
-Lite & Fit yogurt

3:00pm
-beef jerky

6:15pm
-baked beans
-blueberry muffin

[Teran]

What are you eating Post Work Out?

[Gideon's_Test]

Originally Posted by Teran

What are you eating Post Work Out?

Within 20 minutes after the workout is done, I have some instant oatmeal...

[Teran]

Something for you to start looking into and reading about on the forum, you can forum search for post workout meals, shakes, food etc for more info. Here's a couple links to get ya going.

http://www.bodybuildingdungeon.com/f...ing-solid.html

http://www.bodybuildingdungeon.com/f...oice-post.html

[Gideon's_Test]

Thanks for the link/info...Seems like the consensus is a whey protein shake, and/or a ripe banana for a good post workout recovery...I'll continue reading on this...

[Gideon's_Test]

10/29/09 HIIT Day

5:45am:
-Quaker Oatmeal-to-Go

6:30am: HIIT on treadmill. Thorough stretching afterwards.

7:30am:
-Reduced calorie instant oatmeal
-whey protein shake

9:15
-banana

11:45am
-12oz grilled chicken (Chinese buffet )
-egg roll
-2oz fried rice
-fortune cookie

6:00pm
-6" subway sub w/ham
-fresh strawberries
-fresh pineapple

8:15pm
-2oz cottage cheese

[Gideon's_Test]

10/30/09 Back day

5:15am:
-Quaker Oatmeal-to-Go

6:15am
-wide grip pull downs
-cable seated row
-cable good mornings
-cable one Arm Seated High Row
-125 high incline sit-ups

7:20am
-whey protein drink
-banana

9:15am
-instant oatmeal

11:30am
-3oz ham, 3oz turkey on Ezekiel bread, with mustard
-1/2c cottage cheese
-Lite & Fit yogurt

[Gideon's_Test]

07/26/09: 282 (over 33% BF according to skinfold, 37% according to bioresistance)
08/11/09: 281
08/24/09: 282 (started cutting intake this week)
09/07/09: 276.5
09/12/09: 278
09/17/09: 272
09/22/09: 270.5
09/26/09: 265
10/01/09: 266.5
10/03/09: 264
10/07/09: 266.5
10/10/09: 260
10/18/09: 259.5 (started HIIT this week)
10/31/09: 257.5 (finally, after 13 days, I have broken past the plateau!)

[Teran]

Originally Posted by Gideon's_Test

10/18/09: 259.5 (started HIIT this week)
10/31/09: 257.5 (finally, after 13 days, I have broken past the plateau!)

Grats...your reaching the point where 1 pound a week will become the norm, so don't be surprised as it starts to fall more often into this range. Just continue to dial in the diet, or if it's easier, increase the intensity/volume of the workouts to burn more cals.