From Fat to PHAT Popping Leviathan log

[bLacKjAck.]

Man, it really looks like you are making some awesome progress thus far...keep it up --- that fat will come off in loads.

As always if you have any questions at all let me know.

[bLacKjAck.]

As for your question about tuna...I really like turkey man...sliced turkey is fairly cheap and you can just eat it plain and its pretty darn tasty.

Also, as far as your cals I think you are right where you want to be for now...just give it time.

[CHAPS]

Jan 1, 2007 - I started working out and eating a clean diet. I started out at 290lbs and 32% body fat. I was wearing size 42 jeans and XXL (snug) shirts. All shorts or workout pants were a snug XXL. I could not walk up a flight of stairs without having to stop to catch my breath.

Jun 1, 2007 - I have lost 34lbs of that nasty fat and have gained mucho muscle. I am weighing 256lbs and have a body fat percentage of 25%. I have sold all of my fat jeans and am currently in 40 (loose) jeans. I can wear XL shirts again but the arms are not big enough! : ) My workout pants have gone to a very nice fitting XL. Walking up stairs?? bring them on. Im doing HIIT cardio 3 times a week now and loving it. My wife is impressed and my kids will have their dad around for a long long time.

PICS Below...

All of this was achieved thru Weight Training, Cardio, and a Clean Diet. I was not taking any supplements during this time. Best complement I got was yesterday when a long time lifter told me he did not think I was going to make it. Fat Boy in at the first of the year... Wont last a week. Boy did I show them.

I am ready to take the next steps to complete my body transformation to burn the remainder of the fat and to keep building muscle.

So begins my PAL Leviathan LOG. I am looking to do this for 4 weeks then add Incarnate into the mix.

CURRENT STATS -

Age: 30
Sex: M

Height: 6' 1"
Current Weight: 258
Goal Weight: 230
Current BodyFat %? 25%
Goal BodyFat %? 12%
Body Type (endo/ecto/mesmo): Meso

Weight Training Schedule:
Monday & Thursday: Chest / Triceps
Incline: 3x10 - Rotate Dumbbells or Bar
Bench: 4x10 - Rotate Dumbbells or Bar
Decline 4x10 - Rotate Dumbbells or Bar
Cable Flys: 3x12
Skullcrushers: 3x10
Tricep Pushdown: 3x12
Tricep Pulldown (Ropes): 3x12
Tricep Pulldown (Wide Under Grip): 3x12

Tuesday & Fridays: Shoulders/Legs
Overhead Press: 3x10
Front Raises: 3x10 - Dumbbell's
Lateral Raises: 3x10 - Dumbbell's
Rear Delt Raises: 3x10 - Dumbbell's
Incline Leg Press: 3x10
Leg Curl: 3x10
Leg Extension: 3x10
Squats: 4x10/15

Wednesday: Biceps / Back / Abs
Upright Row: 3x10
Seated Row: 3x10
T-Bar: 3x10
Hammer Curls: 3x10
Concentration Curls: 3x8
Cable Curls: 3x8

Cardio Schedule M thru F:

• 12 PM Cardio Workout
  
  • HIIT Cardio - 15 to 20 Minutes
  • Racquetball - 45 Minutes
  • Swimming - 30 Minutes
• Post Workout - 30 Min Racquetball
• Post Workout (Home) - 45 (1.7m)Minute Walk w/ Double Stroller, Wife and Boys

Current Diet:

• 7am - 1C Fiber Cereal/Whole Wheat Oatmeal/ Protein Shake+Fat Free Milk
• 10am - 5.5oz Tuna, Large Apple, 2Tbs Almond Butter
• 1pm - 6oz Chicken Breast, 2C Green Veggies, 1C Cottage Cheese
• 3pm - 5.5oz Tuna, Large Apple, 1/4C Raw Almonds
• Post Workout - Protein Shake + Fat Free Milk
• 7pm - 8oz Chicken Breast, Green Veggies, Baked Potato(sometimes), Salad
• 10pm - 1/2C to 1C Cottage Cheese

Current Daily water intake:
1 to 1.5 Gallons of Water

Typical Day looks like this.



Vitamins -
I am currently taking a 4 tablet Daily Multi-Vitamin.

• MultiVitamin Mineral
• Vitamin E 1000U
• B Complex w/ Vitamin C
• Calcium 600mg

Vitamin A 5000IU, Vitamin C 360mg, Vitamin D 400IU, Vitamin E 1,030IU, Vitamin K 25mcg, Thiamin 16.5mg, Riboflavin 11.9mg, Niacin 70mg, Vitamin B6 7mg, Folic Acid 800mcg, Vitamin B12 12mcg, Biotin 30mcg, Pantothenic Acid 20mg, Calcium 762mg, Phosphorus 109mg, Iodine 150mcg, Magnesium 100mg, Zinc 15mg, Selenium 20mcg, Copper 2mg, Manganese 2.5mg, Chromium 25mcg, Molybdenum 25mcg, Chloride 36.3mg, Potassium 40mg, Nickel 5mcg, Tin 10mcg, Silicon 2mg, Vanadium 10mcg, Boron 150mcg

============================== ===========================

Here are some pics of me a couple weeks ago. I had Jan 1 pics but my Harddrive crashed and I lost them, so just imagine me 30lbs heavier if you dare.

I will also post some measurements in the next couple days.








Looking forward to this!

Goodluck and congrats on the weightloss

[EasyEJL]

As for your question about tuna...I really like turkey man...sliced turkey is fairly cheap and you can just eat it plain and its pretty darn tasty.

Also, as far as your cals I think you are right where you want to be for now...just give it time.

I've seen the chicken of the sea pink salmon for the same price as the tuna, that might help to break it up some.

Does it need to be "portable" ie unrefrigerated and ready to eat at any time? and is money important? I like keeping bags of frozen pre-cooked medium shrimp around which is sort of expensive, but also frozen tilapia (uncooked) that walmart sells as 4 pound boxes with the 4oz fillets individually vacuum packed for $10. A couple minutes in a frying pan with a piece of tilapia and your choice of seasoning and you are set. Tilapia takes on the taste of whatever your seasonings are really well, so you can mix it up alot.


I have the luxury of working from home when I want (generally only go into the office 2 days a week), so that makes it easier for me than some people.

To keep the chicken less boring can make a big container of chicken salad with a light mayo and cubed chicken and nothing else then do different adds daily to small quantities of it to stay interesting, like dried cranberries and walnuts one day, julienned apples another, cajun spices and chopped celery another, water chestnuts and chinese noodles plus a few drops of soy sauce, etc. I like to roast a couple of chickens at a time + strip em for meat, $6-7 gets a few pounds of protein that way.

And way to go man! I know the way you are feeling, i've dropped 42 pounds (give or take) this year myself.

[dpatterson]

Questions:

1. Any suggestions on Supplemental complements to the Leviathan? Looking to lean up a bit more before really trying to put on mass. Is that the right thing to do?

Progress: Weights and Measures: After One Week

• Weight: 256.7 (-1.3)

• Measurements:
  
  • Waist -
  • Left Bicep -
  • Right Bicep -
  • Left Quad -
  • Right Quad -
  • Neck -
  • Chest -
  • Belly (Regular)-
  • Belly (Flex)-
  • Belly (Extended)-

Supplements: 8 Week Run

• Morning:
  
  • 2 Leviathan
  • Daily Vitamin Pack

• Afternoon:
  
  • 2 Leviathan

Short-Term Goals:
Obtain Body Weight of 247 by July 31st
Obtain Body Fat % of 20% by July 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

Energy:
Energy seems to be back to normal.

Sleep:
Slept good last night.

Muscles:
Soreness is getting better, but still have a twinge in the Rear Shoulder.

Side Effects:
None - Which is great!

WorkOut: Starting Cardio Month w/ Light Workouts

• HIIT Cardio - None
• Racquetball - 5 Games ~25 Minutes Each
• Swimming - 5 Laps (75ft Down and Back)
• Abs - None
• Inside Track -None
• Treadmill - None
• Elliptical - None

Food:

• Breakfast - 6am
  
  • Protein Shake x2
  • 1C Fiber One Cereal
  • 45g Oatmeal
• Meal #1 - 10am
  
  • None
• Lunch - 12pm
  
  • 12 " Subway Tuna w/ Mustard
• Meal #2 - 4pm
  
  • None
• Meal #3 - Post Workout
  
  • None
• Dinner - 6:30pm
  
  • 12" Subway turkey w/ Mustard
• Meal #4 - 10pm
  
  • 1C Cottage Cheese

[dpatterson]

I've seen the chicken of the sea pink salmon for the same price as the tuna, that might help to break it up some.

Does it need to be "portable" ie unrefrigerated and ready to eat at any time? and is money important? I like keeping bags of frozen pre-cooked medium shrimp around which is sort of expensive, but also frozen tilapia (uncooked) that walmart sells as 4 pound boxes with the 4oz fillets individually vacuum packed for $10. A couple minutes in a frying pan with a piece of tilapia and your choice of seasoning and you are set. Tilapia takes on the taste of whatever your seasonings are really well, so you can mix it up alot.


I have the luxury of working from home when I want (generally only go into the office 2 days a week), so that makes it easier for me than some people.

To keep the chicken less boring can make a big container of chicken salad with a light mayo and cubed chicken and nothing else then do different adds daily to small quantities of it to stay interesting, like dried cranberries and walnuts one day, julienned apples another, cajun spices and chopped celery another, water chestnuts and chinese noodles plus a few drops of soy sauce, etc. I like to roast a couple of chickens at a time + strip em for meat, $6-7 gets a few pounds of protein that way.

And way to go man! I know the way you are feeling, i've dropped 42 pounds (give or take) this year myself.

It does not need to be portable. I have access to a Fridge at work, however I do not have a stove anymore.

I will get some of the items you both pointed out and start using them. I will still mix in the Tuna but it does not take long to get burned out on something.

Thanks for the replies!

DP

[EasyEJL]

Any suggestions on Supplemental complements to the Leviathan? Looking to lean up a bit more before really trying to put on mass. Is that the right thing to do?

I'd say leave anything supplement wise (aside from vitamins) alone as long as you can. You could add CLA, which is more a nutrient style.

I think it would be nicer and more controllable to get down to the sort of body fat you really want to be at long term first before trying to bulk. That way you have a strong beginning reference point. I would think if you started bulking now, it would be a LOT harder to tell whether you were gaining muscle, loosing fat, or both or what. At least with a good reference point, you can monitor what your body looks like in the mirror, and tell when bf% starts to go up.

Thats what i'm doing anyhow. I'm down to 203ish today, and around 18-19% bf I think. I'm insane, and trying to break 10% by aug 6. Its vaguely physically possible, but its painful to do 2+ hours of cardio a day

[dpatterson]

Questions:

1. None

Progress: Weights and Measures: After One Week+

• Weight: 255.6 (-2.4)

• Measurements:
  
  • Waist - 40.75" (-0.25")
  • Left Bicep - 16.5" (0.00")
  • Right Bicep - 16.5" (+0.25")
  • Left Quad - 25" (+1.00")
  • Right Quad - 25" (+1.00")
  • Left Calf - 16"
  • Right Calf - 16.5"
  • Neck - 18" (0.00")
  • Chest - 48" (0.00")
  • Belly (Regular)- 43.25" (-0.75")
  • Belly (Flex)- 42" (-0.50")
  • Belly (Extended)- 46" (-0.50")

Heart Rate: Picked up a Nike Traix C8
Target Heart Rate as calculated from Target Heart Rate Calculator

• Resting Heart Rate: 53 bpm
• Low End Target Heart Rate: 114 bpm
• High End Target Heart Rate: 151 bpm
• Max Heart Rate to Date: 179 bpm

Supplements: 8 Week Run

• Morning:
  
  • 2 Leviathan
  • Daily Vitamin Pack

• Afternoon:
  
  • 2 Leviathan

Short-Term Goals:
Obtain Body Weight of 247 by July 31st
Obtain Body Fat % of 20% by July 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

Energy:
Good Solid Energy.

Sleep:
Sleeping good, but waking up with arms asleep. Not an issue of Leviathan but I need to find a more comfortable way to sleep.

Muscles:
Shoulders are better.

Side Effects:
None - Which is great!

WorkOut: Starting Cardio Month w/ Light Workouts

• HIIT Cardio - None
• Racquetball - None
• Swimming - None
• Abs - None
• Inside Track -None
• Treadmill - None
• Elliptical - None
• Walking - 2.0 Miles pushing double jogger (Average 117 bpm)

Food:

Over past 2 days I have pretty much kept up my normal routine. I did have some Mexican food last night. It sure was good. Back to posting exacts tomorrow.

On the suggestions to several others I have picked up some Sliced Turkey and Salmon. I will still work in the Tuna but will mix it up a bit. Thanks again for the suggestions.

[dpatterson]

Questions:

1. Would Leviathan have any affect on bowel movements? I have gone 4 times today as of 3:15pm. Normal consistency just more frequent than normal and each is substantial. Sorry for the weird question but was just wondering.

Progress:

Will be posting Weights and Measures progress every week.


Supplements: 8 Week Run

• Morning:
  
  • 2 Leviathan
  • Daily Vitamin Pack

• Afternoon:
  
  • 2 Leviathan

Short-Term Goals:
Obtain Body Weight of 247 by July 31st
Obtain Body Fat % of 20% by July 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

Energy:
Good Solid Energy.

Sleep:
Sleeping good, but waking up with arms asleep. Not an issue of Leviathan but I need to find a more comfortable way to sleep.

Muscles:
Shoulders are better.

Side Effects:
None - Which is great!

Heart Rate Monitoring: Via Traix C8
Target Heart Rate as calculated from Target Heart Rate Calculator

I put myself in the Higher than Average Exercise category.

• Resting Heart Rate: 53 bpm
• Low End Target Heart Rate: 133 bpm
• High End Target Heart Rate: 171 bpm
• Max Heart Rate to Date: 179 bpm

WorkOut: Starting Heavy Cardio w/ Light Weight Workouts

• HIIT Cardio - n/a
• Racquetball - 3 Games - 42 Minutes (Average 158 bpm)
• Swimming - n/a
• Abs - n/a
• Inside Track - n/a
• Treadmill - n/a
• Elliptical - n/a
• Walking - 2.0 Miles pushing double jogger (Average 118 bpm)

Food:

• Breakfast - 6am
  
  • 3/4C Fiber One
  • 2C Protein Shake + Fat Free Milk
• Meal #1 - 10am
  
  • 5 Slices Turkey Breast
  • 1/2 Cottage Cheese
• Lunch - 1pm
  
  • 6oz Chicken Breast
  • 1.5C Mixed Veggies
  • 1/2 Medium Size Sweet Potato
• Meal #2 - 3:30pm
  
  • 5oz Salmon
• Meal #3 - Post Workout
  
  • 2 Scoop Protein Shake + Fat Free Milk
• Dinner - 7pm
  
  • 2C Chili - 93% Hamburger Meat + Pinto Beans
• Meal #4 - 10pm
  
  • None

Daily Totals:

[bLacKjAck.]

to answer your question about leviathan affecting bowels, no it should have no affect at all.

Great loggin' bro stuff is lookin good...progress is really great so far.

[xjsynx]

Keep up the good work.

[dpatterson]

Thanks for the reply... No way I could have asked you that question to your face with out laughing out loud.

DP

[dpatterson]

Questions:

1. None

Progress:

• Weight - 254.6 (-3.4)

Supplements: 8 Week Run

• Morning:
  
  • 2 Leviathan
  • Daily Vitamin Pack

• Afternoon:
  
  • 2 Leviathan

Short-Term Goals:
Obtain Body Weight of 247 by July 31st
Obtain Body Fat % of 20% by July 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

Energy:
Good Solid Energy. Long Lasting. Played 3 Games of Raquetball yesterday and could have played more.

Sleep:
Sleeping good. A bit difficult to wake up this morning.

• To Sleep: 10:30pm
• Wake up: 6:45am

Muscles:
Started Cardio as main supply of Exercise rather than Weights. Attempting to achieve goal of 247 by the end of this month.

Side Effects:
None - Which is great!

Heart Rate Monitoring: Via Traix C8
Target Heart Rate as calculated from Target Heart Rate Calculator

I put myself in the Higher than Average Exercise category.

• Resting Heart Rate: 53 bpm
• Low End Target Heart Rate: 133 bpm
• High End Target Heart Rate: 171 bpm
• Max Heart Rate to Date: 179 bpm

I noticed a quick recovery of Heart Rate. From ~150 zone down to 110 in less than a minute or so.

WorkOut: Starting Heavy Cardio w/ Light Weight Workouts

• HIIT Cardio - n/a
• Racquetball - n/a
• Swimming - n/a
• Abs - n/a
• Inside Track - n/a
• Treadmill - n/a
• Elliptical - n/a
• Walking - n/a

Food:

• Breakfast - 6am
  
  • 3/4C Fiber One + Fat Free Milk
  • 40g Go Lean Oatmeal
  • 2C Protein Shake + Fat Free Milk
• Meal #1 - 10am
  
  • 3 Large Slices Turkey Breast
  • 1C Mixed Veggies
• Lunch - 1pm
  
  • 2C Chili - 93% Hamburger Meat + Pinto Beans
• Meal #2 - 3:30pm
  
  • 5oz Salmon
  • 1C Mixed Veggies
• Meal #3 - Post Workout
  
  • 2 Scoop Protein Shake + Fat Free Milk
• Dinner - 7pm
  
  • 2 - 6oz Grilled Pork Chops
  • Baked Potato
  • House Salad w/ Vinaigrette Dressing
• Meal #4 - 10pm
  
  • None

Daily Totals:

[john123131]

great log. amazing detail, and awesome progress so far.!!!
Best of luck man....ill be following

[bLacKjAck.]

What do your 7pm meals look like?

[dpatterson]

What do your 7pm meals look like?

Usually eat broiled chicken breast, veggies, maybe a baked potato, salad, etc.

I left this info out for today so far because my wife has not decided what we are having yet. : )

DP

[dpatterson]

Questions:

1. None

Progress:

New Pics on Friday


Supplements: 8 Week Run

• Morning:
  
  • 2 Leviathan
  • Daily Vitamin Pack

• Afternoon:
  
  • Missed... Was away from the house all afternoon. Did not want to take them after 6pm.

Short-Term Goals:
Obtain Body Weight of 247 by July 31st
Obtain Body Fat % of 20% by July 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

Energy:
Good Energy. Drank coffee this morning and it seemed to boost the affects. However, at 11pm I was TIRED!!

Sleep:
Sleeping good. A bit difficult to wake up this morning.

• To Sleep: 11:30pm
• Wake up: 6:45am

Muscles:
Started Cardio as main supply of Exercise rather than Weights. Attempting to achieve goal of 247 by the end of this month.

Side Effects:
None - Which is great!

Heart Rate Monitoring: Via Traix C8
Target Heart Rate as calculated from Target Heart Rate Calculator

I put myself in the Higher than Average Exercise category.

• Resting Heart Rate: 53 bpm
• Low End Target Heart Rate: 133 bpm
• High End Target Heart Rate: 171 bpm
• Max Heart Rate to Date: 179 bpm

WorkOut: Starting Heavy Cardio w/ Light Weight Workouts

• HIIT Cardio - n/a
• Racquetball - n/a
• Swimming - n/a
• Abs - n/a
• Inside Track - n/a
• Treadmill - n/a
• Elliptical - n/a
• Walking - n/a

Food:

• Breakfast - 6am
  
  • 2C Protein Shake + Fat Free Milk
• Meal #1 - 10am
  
  • 3 Large Slices Turkey Breast
• Lunch - 1pm
  
  • Turkey Cold Cut on Pretzel Bread
• Meal #2 - 3:30pm
  
  • None
• Meal #3 - Post Workout
  
  • None (Gym Closed)
• Dinner - 7pm
  
  • 10oz Berky Burger (1/2 Ground Turkey + 1/2 Ground 93% Beef)
  • 1.5C Pinto Beans
• Meal #4 - 10pm
  
  • None

[EasyEJL]

I've been wondering about your resting heart rate. 53 sounds low. Not impossible, just really low. When/how did you measure that? Looking good tho!

[Palo Alto Labs]

I've been wondering about your resting heart rate. 53 sounds low. Not impossible, just really low. When/how did you measure that? Looking good tho!

x2
I agree with that as well

[dpatterson]

x2
I agree with that as well

Got that when I first started using the new Triax C8. I may not have been doing it correctly. Or it could have been a bad connection.

I have it here in my office. Let me strap in on and see what I get while sitting here. Should be cool unless my boss calls. Then it will hit triple digits.

DP