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Old 09-19-2007, 09:54 AM   #10
Ethan Pack
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Join Date: Sep 2007
Location: Houston, TX
Posts: 27

September 19, 2007

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

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"
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