Join Date: Sep 2007
Location: Houston, TX
September 19, 2007
Body Fat (Tanita Scale): Error
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.
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
Treadmill - 15 Minutes, Incline 8.0, Speed 2.8
Body Fat (Tanita Scale): 38.0%