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Old 09-20-2007, 11:09 AM   #11
Ethan Pack
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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"
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Old 09-21-2007, 06:08 AM   #12
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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:
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Old 09-24-2007, 08:03 AM   #13
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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"
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Old 09-24-2007, 08:06 AM   #14
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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
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Old 09-24-2007, 08:10 AM   #15
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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"
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Old 09-27-2007, 10:16 AM   #16
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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?)
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Old 09-27-2007, 10:31 AM   #17
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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"
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Old 09-27-2007, 10:37 AM   #18
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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"
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Old 09-27-2007, 10:40 AM   #19
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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:
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Old 09-28-2007, 09:10 AM   #20
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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:
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