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Ethan Pack
09-13-2007, 09:20 AM
September 10, 2007

AM Weigh-In
Weight: 290.2 lbs
Body Fat (Tanita Scale): Error
Waist: 51.75"

Comments
This is day one. I’m really excited and anxious to see what IF brings to my quest of fitness and personal discovery. Jesus fasted for forty days and forty nights; I hope that my “one day eat, one day fast” regimen helps me spiritually a bit as well. I’ve eaten a turkey and cheese sandwich on wheat bread with a banana for breakfast at 7:00 AM, a Caesar salad with grilled chicken at 10:00 AM, beef jerky at 1:00 PM, chicken and Caesar salad at 3:30 PM, and a sandwich and carrots at 6:00 PM. I ate a quarter of a small chocolate cheesecake at 6:30 PM. My weight this morning was 290.2 pounds, my body fat could not be read on the scale, and my waist was at 51.75 inches. At the gym, I trained legs with squats (new four rep max of 275,) leg press, sled calf raises, leg curls, leg extensions, and standing calf raises. It was an amazing workout full of energy. I slept very well tonight.

Training Log
Squat - 165x10, 195x8, 225x6, 265x4, 265x4, 275x4
45 Degree Sled Calf Raises - 630x6, 720x6, 720x6
45 Degree Sled Leg Press - 630x6, 720x4, 720x4
Machine Leg Curl - 120x6, 135x6, 150x6, 150x6
Machine Leg Extension - 210x6, 230x6, 230x6
Standing Machine Calf Raises - 500x10, 500x10, 500x8

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 295.2 lbs
Body Fat (Tanita Scale): 34.8%
Waist: 52.5"

Ethan Pack
09-13-2007, 09:21 AM
September 11, 2007

AM Weigh-In
Weight: 291.6 lbs
Body Fat (Tanita Scale): Error
Waist: 51.75"

Comments
Today is my first full day of fasting. It’s 1:10 PM and I’m just starting to get some hunger pangs. I have 5 hours and 20 minutes until I can eat again, and I think my strategy coming off the fast will be to eat a Caesar salad and grilled chicken after work before going to the gym. I want my first meal after the 24 hour fast to be protein and fat heavy with as few carbohydrates as possible. When I get out of the gym, I think I’m going to a protein shake with skim milk, natural peanut butter, and cottage cheese before I take a shower and go to bed. Tomorrow I want to take in more calories than I did on September 10, so we’ll see how that goes; I definitely want to be sure to be up early to make eggs, have Fiber One cereal, a banana, and maybe a protein shake. I want to see how working out after the fast, but after eating a meal feels. We’ll see if I change this in the future to working out in the fast and moving all of my times back. I had two bowel movements today, and they were both solid, but with very little amount.

Training Log
Barbell Bench Press - 165x10, 195x8, 225x6, 255x3, 255x3, 255x3
Seated Dumbbell Shoulder Press - 70x10, 90x8, 110x6, 130x3, 130x3
Hammer Dips - 180x8, 230x4, 230x4
Pec Deck Fly - 120x10, 135x6, 135x6
Cable Triceps Pushdown - 100x4, 100x4
Incline Sit-ups - 45

Cardio Log
Arc Trainer: 5 Minutes, Manual - 15% Resistance, Level 2 Incline

PM Weigh-In
Weight: 289.4 lbs
Body Fat (Tanita Scale): 35.8%
Waist: 51.75"

Ethan Pack
09-13-2007, 09:21 AM
September 12, 2007

AM Weigh-In
Weight: 289.4 lbs
Body Fat (Tanita Scale): 41.6%
Waist: 51.75"

Comments
Eating today was very nice. I kept my food calories pretty clean, eating things like Fiber One cereal, whey protein, skim milk, bananas, beef jerky, Caesar salad, a turkey and cheddar cheese sandwich, and pre-packaged grilled chicken. My total calories were around 3306, with about 312g of protein, 270g of carbohydrates, 64g of fiber, 125g of sugar, 136g of fat, and 29.5g of saturated fat. At work, between 8:00 AM and 12:00 PM, I suffered from quite a bit of diarrhea and was in the restroom about 4 or 5 times. Later in the afternoon, I had one pretty solid movement. My last meal was pre-workout and was a Caesar salad and grilled chicken. I trained back, biceps, and lateral and rear deltoids. I felt strong and had a good, focused workout. Cardio went well – my heart rate appears to be dropping a bit as I wasn’t getting as high of BPM during the difficult portions of the Arc Trainer Weight Loss Level 3 program. I watched some T.V., showered, and went to sleep at 10:30 PM.

Training Log
Hammer Row Varied Grip "Superset"
Hammer Row: Top Grip - 110x10, 160x8, 180x6, 230x4, 230x4, 230x4
Hammer Row: Wide Grip - 110x10, 160x8, 180x6, 230x4, 230x4, 230x4

Cable Lat Pull - 135x10, 150x8, 165x6, 180x4, 180x4, 180x4, 180x4
Dumbbell Lateral Raises - 10x10, 15x8, 20x6, 25x4, 25x4
Pec Deck Rear Deltoid Fly - 15x10, 30x8, 45x6, 60x4, 75x4, 75x4
Barbell Bicep Curls - 60x10, 70x8, 80x6, 90x4, 90x4, 90x4
Barbell Shrugs - 135x10, 225x9, 275x6
Reverse Hyperextensions - Bodyweight x 10, Bodyweight x 10

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 290.6 lbs
Body Fat (Tanita Scale): 34.6%
Waist: 52"

Ethan Pack
09-13-2007, 09:22 AM
September 13, 2007

AM Weigh-In
Weight: 289.2 lbs
Body Fat (Tanita Scale): 41.4%
Waist: 51.5"

Comments
I slept well last night – too well in fact, because I didn’t get myself out of bed until 7:30 AM. I hope that I don’t start to get overly fatigued during this regimen, but we’ll have to see how it goes. I’m also sure I could’ve pulled myself up at 6:30 AM as planned, but a little laziness was in order this morning I guess. So far, I’m doing well; it’s 11:20 AM and hunger hasn’t been an issue. I’m almost done with my second 24oz of water and I’m going to get another cup of coffee afterwards. Let’s see how today goes.

It’s now 3:15 PM and I’ve started thinking about food a bit, particularly bad food. The good part of this is that the hunger throughout the day hasn’t been as bad as my first fast day on the 11th, but the fact that I’m craving crappy things (like McDonald’s) is a bit frustrating. I know that meat is going to be the staple of my fast-breaking meal. If I do choose something fast, I’m thinking about Wing Stop and getting some of the boneless wings with bleu cheese dressing, but I’m going to try to stay strong.

Tonight was a scheduled rest night, so I didn’t do any training tonight. So I drove from work and decided to go to Wing Stop and pick up 16 hot boneless wings with bleu cheese dressing. I also had a glass of wine and a slice of chocolate cheesecake after dinner (only one more slice to finish it off – thank goodness.) I ate too much – 14 of the 16 boneless wings! It was pretty good, but after a while, it wasn’t – very strange. I wish I had have just buckled down and eaten clean tonight, but no big deal – lesson learned and I’m in this experience for the long run at any rate. I went to sleep at 11:00 PM, a little later than desired, but I needed to let the food digest some.

Training Log
Scheduled Rest Night

Cardio Log
Scheduled Rest Night

PM Weigh-In
Weight: 293.6 lbs
Body Fat (Tanita Scale): 34%
Waist: 52"

Ethan Pack
09-14-2007, 07:29 AM
September 14, 2007

AM Weigh-In
Weight: 291.2 lbs
Body Fat (Tanita Scale): 40.5%
Waist: 51.5"

Comments
I woke up at 5:30 AM feeling extra bloated. The drive to work was borderline miserable – okay, maybe not quite that bad, but I felt the food hangover for sure. I’m positive that I won’t be doing anything like that again when I break the fast. The meal was fairly low carb (the boneless wings were lightly breaded it seemed,) with high protein and fats, but not clean at all. I weighed 291.2 this morning, which is perfectly fine, as I’ve got a lot of “weight” in my system via food still digesting, waste, water retention, and general bloat!

My “AM dehydrated body fat,” as I’m calling it, read at 40.5%, which is a new morning low. As of right now, 9:15 AM, I feel much better. I’m not going to eat much or very frequently today, but I’m probably not going to eat completely clean needed since I didn’t grab all of my food from home before I left today.

I look forward to fasting tomorrow, but I bet that my body is going to kick my butt around 2:00 PM during the fast. On Saturday (tomorrow September 15) at 6:30 PM, I’m definitely going to break the fast clean with a big grilled chicken salad or a large steak with veggies and then later I’ll probably enjoy 24oz of Miller Light or some other lower carbohydrate beer while I enjoy the Tennessee vs. Florida college match up at night.

I'm definitely going to get in some quality cardio tonight, maybe in the form of HIIT. For strength training, I'm currently on a three day split but I lump all three days together (Mon, Tues, Wed this week.) I'm currently doing a three on, two off split, but I don't know if I want to change that or what. I guess in short, I don't know what my resistance routine will be and I feel the itch to lift a bit tonight. Maybe sometime in the near future I'll go back to my old four day split: Legs, Chest & Biceps, Rest, Back, Shoulders & Triceps, Rest, Rest.

Training Log
Scheduled Rest Night

Cardio Log
Scheduled Rest Night - Skipped Cardio

PM Weigh-In
Weight: 290.6
Body Fat (Tanita Scale): 34.2%
Waist: 51.5"

Ethan Pack
09-17-2007, 09:55 AM
September 15, 2007

AM Weigh-In
Weight: 289.8 lbs
Body Fat (Tanita Scale): 40.0%
Waist: 51.5"

Comments
Slept in late today, which was nice. Fasted until 6:00 PM and ate a little bit today. At the gym, I did 20 minutes of cardio and some upper body circuit training on machines (shoulder press, bicep curl, tricep pushdown, hammer bench press.) Enjoyed some college football and watched my team get thoroughly destroyed.

Training Log
Upper Body Ciruit Training

Cardio Log
Arc Trainer - 20 Minutes, Manual - 15% Resistance, Level 2 Incline

PM Weigh-In
Weight: N/A
Body Fat (Tanita Scale): N/A
Waist: N/A

Ethan Pack
09-17-2007, 10:00 AM
September 16, 2007

AM Weigh-In
Weight: 289.0 lbs
Body Fat (Tanita Scale): 40.0%
Waist: 51.5"

Comments
Relaxed all day, which I needed. I didn't do any training, so I'll resume my split tomorrow. Ate fairly liberally, which I'm sure I'll pay for tomorrow, but my body needed a good rest/break day.

Training Log
Skipped

Cardio Log
Skipped

PM Weigh-In
Weight: N/A
Body Fat (Tanita Scale): N/A
Waist: N/A

Ethan Pack
09-17-2007, 10:06 AM
September 17, 2007

AM Weigh-In
Weight: 293.6
Body Fat (Tanita Scale): 40.5%
Waist: 51.5"

Comments
Mentally, I'm ready to lift heavy things today! I'm going to try my intense leg workout during the fast and see how it goes. I'm going to eat a protein and fat heavy meal post-workout with a little complex carbs thrown in as well. I don't know how much I want an insulin spike to occur, even PWO, due to the amount of body fat I still have to lose as well as it being so close to bedtime once my training and eating is done. Fasting is quite a bit easier now compared to a week ago, so we'll see how that translates in other areas this week.

Training Log
Squats - 175x10, 205x8, 235x6, 275x4, 275x3, 275x4
45 Degree Sled Calf Raises - 630x8, 720x6, 720x6, 720x6
45 Degree Sled Leg Press - 630x6, 720x4, 720x4, 720x4
Machine Leg Curl - 150x6, 150x6, 150x6
Machine Leg Extension - 230x6, 230x6, 230x6
Standing Machine Calf Raises - 500x10, 500x10, 500x10

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 290.2
Body Fat (Tanita Scale): 34%
Waist: 51.75"

Ethan Pack
09-18-2007, 10:26 AM
September 18, 2007

AM Weigh-In
Weight: 287.6
Body Fat (Tanita Scale): Error
Waist: 51.0"

Comments
Wow, I'm really surprised at how fast the dirtier eating and carb bloat went away since Sunday. I'm at a new IF low in weight (287 lbs.) and I am starting to see some small differences in the mirror. Weight training last night was tough, but I got through it. I actually felt like my energy was down a bit, so I'll have to monitor that in the future. It was a task to complete my 30 minutes of cardio, which was a bit frustrating. I fasted until 6:30 PM yesterday and broke the fast with 16oz skim milk, 50g whey protein, 2 slices of deli cut cheddar cheese, and 2 slices of deli cut turkey breast. After I hit the gym, I got home and had some left over ribs, skim milk, and the remaining 2 slices of the turkey breast. I slept well last night.

So far today, I haven't been too hungry. I've only had some beef jerky and some grilled chicken breast so far, but I'll be getting in plenty more clean calories until 6:30 PM this evening. I'm going back to my old split, so tonight I'll be doing Chest and Biceps. I hope I have a high energy and strong workout tonight!

Training Log
Barbell Bench Press - 165x10, 195x8, 225x6, 255x3, 255x3, 255x3
Barbell Bicep Curl - 65x10, 75x8, 85x6, 95x4, 95x4, 95x4, 105x2
Pec Deck - 135x4, 150x4, 150x4
EZ-Curl Bar Reverse Curls - 30x10, 40x8, 50x6, 60x4, 60x4, 60x4
Hammer Bench Press - 200x4, 200x4, 200x4, 200x4
Situps - 36

Cardio Log
Arc Trainer: 18 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 291.6
Body Fat (Tanita Scale): 35.4%
Waist: 52"

Ethan Pack
09-19-2007, 09:54 AM
September 19, 2007

AM Weigh-In
Weight: 287.8
Body Fat (Tanita Scale): Error
Waist: 51.0"

Comments
Well, it seems that slowly, but surely, things are working. I'm still cautiously optimistic about my regimen thus far. There are several areas in strength training, cardio, and nutrition that I can improve on, but even with less-than-perfect execution, I'm coming along okay. I'm right at 10 days of 24/24 IF and logging my progress here and I have reduced my AM weight from 290.2 to 287.8 (~2.4 loss) and reduced my waist from 51.75" to an even 51" (~.75" loss.) Small steps there, but until I reach a stopping point or otherwise need to modify things, I'll be happy with a continuous 10 day progress trend like that.

Training was good last night; I felt strong when lifting and tried to further reduce rest periods between sets. I cut my post-lifting cardio a bit short, probably due to the more rapid pace of lifting, but it went well. Tonight is back night. I'm pretty hungry right now - and I know I didn't eat enough yesterday, but I really didn't feel hungry yesterday. I guess as long as my strength doesn't fade and the weight keeps coming off, I won't be counting calories or sweating how much food I eat. I can be quite meticulous about macro ratios, calorie counting, and food logging for about one week, but that's not something I want to do (or could do) for the rest of my life.

The game plan right now is just to keep with the 24/24 system beginning and ending at 6:30 PM for right now, while keeping carbs during the week quite low and protein and fat fairly high, and cheating just a bit when I break the fast for a day on the weekends (either Friday @ 6:30 PM to Saturday @ 6:30 PM or Saturday @ 6:30 PM to Sunday @ 6:30 PM depending on the Fast/Eat schedule for the week) to keep my sanity, leptin, and thyroid in check - we'll see how that continues to work.

I guess as far as goals go, I'm going to reach 220 at hopefully around 15% body fat. Once there, I'll look at myself and overall fitness metrics and see where I want to go next.

Also, if anyone is reading this, please feel free to post comments, feedback, suggestions, or anything else you think I might benefit from. Just journaling here to be a test case for a 290 pound male with a fair amount of muscle and strength (I'd say intermediate level) who wants to lose fat, inches, improve body composition, and maintain - if not increase - strength, muscle size, definition, and lean mass.

Training Log
Romanian Deadlifts - 135x10, 185x6, 225x4, 225x4, 225x4, 275x2
Hammer Row (Top and Wide Grip "Superset") - 180x6, 180x4, 180x6, 180x4, 180x6
Cable Lat Pull - Wide Grip Lat Bar - 135x10, 150x8, 165x6, 180x4, 180x4
Cable Lat Pull - Hammer Grip Lat Bar - 180x4, 195x4
Barbell Shrugs - 135x10, 225x9, 225x9, 275x2
Pec Deck Rear Delt Fly - 60x8, 75x4, 75x4, 75x4
Reverse Hyperextensions - Bodyweight+10x6, Bodyweight+35x6, Bodyweight+45x6

Cardio Log
Treadmill - 15 Minutes, Incline 8.0, Speed 2.8

PM Weigh-In
Weight: 287.8
Body Fat (Tanita Scale): 38.0%
Waist: 52"

Ethan Pack
09-20-2007, 11:09 AM
September 20, 2007

AM Weigh-In
Weight: 286.8
Body Fat (Tanita Scale): Error
Waist: 51.5"

Comments
I've got to be losing weight from somewhere! I know I've only had a 3.4 pound reduction since starting on the 10th, but I'd be willing to bet that I've already added a teeny bit of muscle as well. My waist is still hovering between 51" and 52" - although it's been more towards the lower end of that small spectrum in recent measurements. I'm glad to see a downward trend in my "dry" AM measurements. Like most (read: all) men, I definitely want to see some movement in the belly fat department, but I'm really just back into serious weight-loss mode and I know that patience is a necessity. I do see my legs above the knees starting to lean out a bit as well as a wee bit of definition starting to come in between my traps and delts, delts and triceps, and overall fat loss from the upper chest and upper back.

Today I'm eating. The hunger on fast days is really minimal at this point and the few hunger pangs I experienced yesterday were brief, not very intense, and passed rather quickly. I desire very little food now on eating days and most carb and junk food cravings are minor. I've already had some chicken, eggs, a big blueberry muffin, and am about to grab a large salad on romaine loaded with chicken and tomatoes. Of course plenty of cold water and two to four cups of hot black coffee are staples during both eating and fasting days. If I need more calories on eating days, I might employ one or two 16oz servings of skim milk or one or two daily servings of 50g whey protein in milk or water.

As far as training, I haven't been training fasted, but I'm certainly open to it and may use it as a "secret weapon" if and when I feel it will help me drop more fat. My training has been pretty intense, strong, and productive. I really want to get my numbers up (as much as possible while cutting of course) in the core powerlifting movements to keep me psychologically happy with proof of CNS adaptation, lean muscle preservation (or addition,) and strength preservation (or addition.)

Training Log
Standing Military Press - 65x10, 85x8, 105x6, 135x4, 135x4, 135x4
Hammer Dips - 180x10, 210x8, 240x6, 270x4, 270x4, 270x4
Dumbbell Lateral Raises - 10x10, 15x8, 20x6, 25x4, 25x4, 25x4
Cable Triceps Pushdown - 100x4, 100x4, 100x4
Close Grip Bench Press - 95x8, 95x8, 95x8

Cardio Log
ArcTrainer - HIIT: MEx20sec, Recoveryx60sec, 12 Minutes

PM Weigh-In
Weight: 290.0
Body Fat (Tanita Scale): 35.0%
Waist: 51.5"

Ethan Pack
09-21-2007, 06:08 AM
September 21, 2007

AM Weigh-In
Weight: 288.4
Body Fat (Tanita Scale): 43.3%
Waist: 50.5"

Comments
The workout last night was great. I slept great and woke up nice and early for work. Today is a fasting day - until 6:30 PM. I don't know if I'm going to have a cheat meal per se, but will definitely get a steak, some seafood, a little bit of mashed potatoes, and veggies from like Applebee's, TGIFriday's, or Red Lobster tonight. I've very happy with my IF protocol up to this point. My body isn't just melting away fat, but my weight is moving downward while strength is steady. I have been thinking about doing the V-Diet for a long time, probably since the original article on that other site. If I reach a sticking point in weight loss, or just get bored with IF, I'll probably employ the V-Diet for the 28 days, then resume a clean IF program. I certainly take the "quick is fine" mindset for fat loss, but I'm not stomping on the accelerator just yet - I do plan on IFing for at least two months before deciding on "revving it up a bit" with the V-Diet.

Training Log
Scheduled Rest Day

Cardio Log
Schedule Rest Day

PM Weigh-In
Weight:
Body Fat (Tanita Scale):
Waist:

Ethan Pack
09-24-2007, 08:03 AM
September 22, 2007

AM Weigh-In
Weight: Did Not Weigh
Body Fat (Tanita Scale): N/A
Waist: N/A

Comments
No news today. Ate til' 6:30 PM. Scheduled rest day in the gym, so I mowed the lawn, edged, trimmed, pulled weeds, put down some Scott's Weed and Feed turf builder, watered the grass, and watched a lot of college football.

Training Log
Scheduled Rest Day

Cardio Log
Schedule Rest Day

PM Weigh-In
Weight: 287.6
Body Fat (Tanita Scale): Error
Waist: 51.75"

Ethan Pack
09-24-2007, 08:06 AM
September 23, 2007

AM Weigh-In
Weight: Did Not Weigh
Body Fat (Tanita Scale): N/A
Waist: N/A

Comments
Fasted until 4:30 PM. Watched NFL, finished laundry, and cleaned the house. Had a couple of 24oz Miller Lite beers. Jogged around the neighborhood a bit for some cardio. The body was very sore this weekend - especially my lats and back.

Training Log
Scheduled Rest Day

Cardio Log
Jogging - 30 Minutes

PM Weigh-In
Weight: Did Not Weigh
Body Fat (Tanita Scale): N/A
Waist: N/A

Ethan Pack
09-24-2007, 08:10 AM
September 24, 2007

AM Weigh-In
Weight: 290.2
Body Fat (Tanita Scale): 44.7%
Waist: 51"

Comments
Other than starting the work week, I really love Mondays. My body is primed and ready to get back into the gym and I'm fully rested up and recovered due to a restful, but productive, weekend. I can't wait to hit the legs hard today and see how it goes. I've got a bit of the weekend cheat/relaxed diet bloat going on today, so I think late Tuesday/early Wednesday, I'll get an idea of where my weight truly is two weeks into IFing.

Training Log
Squats - 185x10, 215x8, 245x6, 275x4, 285x4, 285x4
Sled Leg Press - 720x6, 810x4, 810x4, 810x4
Sled Calf Raises - 720x10, 810x6, 810x6, 810x6
Leg Curl - 165x4, 165x4, 165x4
Leg Extension - 235x4, 235x4
Standing Calf Raises - 500x8, 500x8, 500x8

Cardio Log
Arc Trainer - Weight Loss Program, 30 Minutes, Level 3

PM Weigh-In
Weight: 292.2
Body Fat (Tanita Scale): 34.8%
Waist: 51.75"

Ethan Pack
09-27-2007, 10:16 AM
On September 25, I decided to "ad lib" the V-Diet. My two weeks of Intermittent Fasting was great, and I'm sure I'll return to it after I put this sledgehammer down and lose fat. I guess I'm a bit impatient now and am in "lose quickly" mode.

The journal shall continue... (but is anyone reading?)

Ethan Pack
09-27-2007, 10:31 AM
September 25, 2007

AM Weigh-In
Weight: 290.6
Body Fat (Tanita Scale): 43.4%
Waist: 51.25"

Comments
I'm only going to add comments once in a while. I started my "Poor Man's V-Diet" today. I decided (for now at least) to use supplements that I could buy at Kroger because I was impatient and didn't want to pony up $400 for all of the Biotest supplements. I wonder how tasty Metabolic Drive (Low Carb) is...?

Anyway, I'm using the cheap, but fairly tasty Body Fortress (whey only, concentrate and isolate) powders, some generic fish oil caps (10 daily,) GNC Mega Men multivitamin (2 daily,) Nature's Organic Flax Seed Meal, and the remainder of my Universal Animal Cuts (in leau of the Hot Rox Extreme.)

Sitting at 290 right now, I've run the following numbers:
Min Daily Calories: 1900
Max Daily Calories: 2300
Daily Protein Grams: 280

I'm going with 6.5 to 7 "meals" a day. Each has 2 scoops of the Body Fortress Whey (220 Calories, 46g Protein, 8g Carb, 2g Sugar, 3g Fat) and 2 tablespoons of the flax seed meal (70 Calories, 3g Protein, 5g Carb, 4g Fiber, 5g Fat.) The macros for each meal are:

290 Calories
49g Protein
13g Carb
4g Fiber
2g Sugar
8g Fat

On training days, I'm hesitantly substituting the Biotest Surge for some remaining GNC CreaDrive (creatine and sugar blend) post-workout (along with my 7th shake of the day.) The sugar amounts are a little less in the CreaDrive than the Surge Recovery, so we'll see how that works out.

Training Log
Barbell Bench Press - 165x10, 195x8, 225x6, 255x4, 265x3, 265x3
Barbell Bicep Curl - 65x10, 85x8, 105x6, 115x4, 115x4, 115x4
Pec Deck Fly - 135x6, 150x4, 150x4, 150x4
Reverse EZ Bar Curls - 40x10, 50x8, 60x6, 70x4, 70x4, 70x4
Hammer Machine Bench Press - 220x6, 220x6, 220x5
Incline Situps - 44

Cardio Log
5:00 AM Outdoors Walk - 30 Minutes

PM Weigh-In
Weight: 290.0
Body Fat (Tanita Scale): 33.8%
Waist: 52"

Ethan Pack
09-27-2007, 10:37 AM
September 26, 2007

AM Weigh-In
Weight: 286.0
Body Fat (Tanita Scale): 43.7%
Waist: 51"

Comments
Well the exodus of water and stored glycogen has begun. Not much to report. I think fasting helped prepare me for the lack of solid foods. We'll see how my willpower holds up on Day 10.

Training Log
SLDL - 135x10, 185x8, 225x6, 275x4, 275x4, 275x4
Hammer Grip Bar Cable Lat Pull - 150x10, 165x8, 180x6, 195x4, 195x4, 195x4, 210x4
Hammer Rows - 180x10, 230x8, 270x6, 270x6, 270x6, 270x6
Pec Deck Rear Delt Fly - 95x6, 110x4, 110x4, 110x4
Smith Machine Behind The Back Shrugs - 225x8, 225x8, 225x8, 275x4, 275x4
Reverse Hyperextension - Bodyweightx8

Cardio Log
5:00 AM Outdoors Walk - 30 Minutes

PM Weigh-In
Weight: 286.4
Body Fat (Tanita Scale): 33.8%
Waist: 51"

Ethan Pack
09-27-2007, 10:40 AM
September 27, 2007

AM Weigh-In
Weight: 284.2
Body Fat (Tanita Scale): Error
Waist: 50.75"

Comments
Well, it's motivating to see the AM weight difference between day 1 (290.6) and day 3 (284.2) - I'd be willing to bet that this is the majority of water and glycogen I had in me, and the muscles are probably still holding some as well. I hope to see the downward trend continue now that it's getting into the "real fat loss" area. Hopefully my training is conducive to keeping my lean mass, but if I lose a little more than other V-Dieters, I won't be too upset. They say it's easier to destroy than build - well not for endos and fat!

Training Log

Cardio Log
5:00 AM Outdoors Walk - 30 Minutes

PM Weigh-In
Weight:
Body Fat (Tanita Scale):
Waist:

Ethan Pack
09-28-2007, 09:10 AM
September 28, 2007

AM Weigh-In
Weight: 283.8
Body Fat (Tanita Scale): Error
Waist: 50.5"

Comments
Not much news today. I probably need to get a better quality and better tasting protein powder though. Like I said before, the stuff I have is cheap, but tastes okay and everything for normal supplementation, but since all I'm "eating" is shakes, I might want to up the quality a bit. Maybe I'll order one tub of Metabolic Drive to see what the hype is all about.

Down .4 pounds today - that's nice to see. I think I'm in "fat burning mode" now, so all of my losses should be where it counts.

I'm going to enjoy my free healthy solid meal tomorrow. I'm planning on going to Red Lobster and load up on the grilled chicken breast, rice pilaf, brocolli and salad - my mouth waters just typing that!

My willpower is still quite strong right now and my strength in the gym is holding fine. I may permanently change my split to Monday, Tuesdsay, Off, Thursday, Off, Saturday, Off in order to better rest myself. Four days back-to-back on this plan won't cut it for long!

Have a great day and weekend everyone.

Training Log

Cardio Log
Skipped AM Walk

PM Weigh-In
Weight:
Body Fat (Tanita Scale):
Waist: