From Fat to PHAT Popping Leviathan log

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    Leviathan Fat Loss log by dpatterson


    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!

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    Day 1 - Leviathan Log (Small Dosage)


    Supplements:
    Took 1 Leviathan this morning after breakfast then 2 at about 3pm with my mid afternoon meal.

    Energy: - I was very surprised with the energy that I got from taking the Leviathan. But it was not the burst of energy that you get from a power bar. It was sustaining energy, the kind that kicks in when you really need it. Gave me that extra edge to push thru the workout.

    Side Effects:
    None what so ever. I expected something from the first time of taking it. Did feel a bit warm after each dose but I assume thats to be expected.

    WorkOut:
    The guys I workout with are strong, as in using the 100lb Dumbbells for all sets on Chest Day, which was today. I actually got me some of that today and was pleased with the outcome.

    12pm: Cardio (Anaerobic)
    • 45 Minutes of Racquetball


    5pm: Chest / Triceps
    • Incline (Dumbbell): 70x10, 85x10, 90x10
    • Bench (Dumbbell): 100x9, 100x8, 100x5
    • Decline (Dumbbell): 80x10, 85x10, 85x10
    • Cable Flys: 60x10, 70x10, 70x10
    • Tricep Pushdown: 60x15, 70x12, 70x12
    • Tricep Pulldown (Ropes): 50x15, 60x15, 60x15
    • Tricep Pulldown (Wide Under Grip): 50x15, 60x15, 60x15


    Food:
    Intake was as listed above. Nothing special I guess. I have not been able to eat all of the calories that I need. For some reason I do not feel like eating and have to force myself to eat. I wonder if it could be all of the water I am drinking. Attempting to hit as close to 2500 cals as possible.

    My Intake for 06/21/2007




    Measurements:
    • Waist - 41"
    • Left Bicep - 16.5"
    • Right Bicep - 16.25"
    • Left Quad - 24"
    • Right Quad - 24"
    • Neck - 18"
    • Chest - 48"
    • Belly (Regular)- 44
    • Belly (Flex)- 42.5
    • Belly (Extended)- 46.5



    Am I taking all of the Vitamins that I need?

    Also, I recently had a blood test at my annual physical and everything was great. My HDL, which was 32 last year is up to 38. My Dr. was pleased.
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    Everything looks good man... thanks for the detail!!!

    Also... SICK progress on the weight loss so far... keep it up man
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    Day 2 - Leviathan Log (Full Dose)


    Supplements:
    First 2 pill morning dose on this Leviathan Log. Took them with my Daily Vitamin pack and Breakfast. Is it best to take them before or after a meal? I think the bottle says after but anyone have an opinion on this?

    Energy:
    Energy was good this afternoon during Racquetball and Weightlifting. Seems like the energy kicked in once I got warmed up and going at the gym. Very nice to have energy like that. Not like the quick pop you get from a Energy Drink.

    Sensations
    Did not really feel anything out of the ordinary this morning. The warming sensation was back but seemed to level off after about 30 minutes. My normal body temp is 98.7. I will try to get a recording of my body temp in the morning during the first 30 minutes of taking the Sups.

    Sleep:
    I was very tired last night and had no problem going to sleep. Did notice that I stayed asleep all night and rested rather well. I usually wake once or twice during the night. I was a bit out of it this morning... I washed my hair twice because I could not remember if I had washed it or not.

    Soreness:
    I am feeling a bit more sore than I usually do but that could be due to the dive I took in Racquetball yesterday. Also did a 15 minute Ab workout with the Gyms fitness Director on Wednesday. So some contributing factors there. Probably as sore today as I have ever been while working out, but like I said I have started a few new intense Cardio schedules so it will take a few days to get all of it down.

    Side Effects:
    Morning bathroom session different. More choppy than normal, texture the same.

    WorkOut:

    4pm: Cardio (Anaerobic)
    • 45 Mins Racquetball


    5pm: Shoulders / Legs
    • No Shoulders Today
    • Incline Leg Press: 10x270, 10x360, 8x450
    • Leg Curl: 10x100, 10x120, 10x130
    • Leg Extension: 10x110, 10x120, 10x120
    • Squats: 4x10/15 (none today - sore back)



    Food:
    • Breakfast - 6am
      • 1/2C Fiber One
      • 45g Oatmeal
      • Protein Shake + Fat Free Milk
    • Meal #1 - 10am
      • 5.5oz Tuna
      • Large Apple
    • Lunch - 1pm
      • 12 inch Tuna on Wheat no Cheese
    • Meal #2 - 4pm
      • 5.5oz Tuna
      • Large Apple
    • Meal #3 - Post Workout
      • Protein Shake
    • Dinner - 7pm
      • 4 Turkey Tacos no Cheese
    • Meal #4 - 10pm
      • 2C Cottage Cheese


    Meal Totals for Today

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    Awesome dood! Much love. That's pretty much how I look now. Please can you show some before pics?
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    Quote Originally Posted by neoborn View Post
    Awesome dood! Much love. That's pretty much how I look now. Please can you show some before pics?
    OK.. This is not a good before pic but its the best one that I can find.



    As you can see I took up my share of space. This was taken in summer 2006. Oh, and before you think I am some weirdo in a kiddie pool I took my 2 yr old out of the pic. You can tell by my Master PhotoShop skills.

    DP
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    GREAT progress so far my brutha. I am really looking forward to following this log with you. You have the resolve to really produce some sick results.

    Good luck man!
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    thanks Blackjack

    Im pushing myself pretty hard, harder than ever before and it feels great. Reading some of these other logs of guys that are much further along than I am makes me want to work that much harder.

    Any more vitamins I need to be taking?

    DP
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    Quote Originally Posted by dpatterson View Post
    thanks Blackjack

    Im pushing myself pretty hard, harder than ever before and it feels great. Reading some of these other logs of guys that are much further along than I am makes me want to work that much harder.

    Any more vitamins I need to be taking?

    DP
    No, I think you will be fine my friend. Get yourself a good multi (NOW - Adam, ON - OptiMen) and you'll be set.
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    DAY 3 - Leviathan Log


    Supplements:
    • Morning:
      • 2 Leviathan
      • Daily Vitamin Pack

    • Afternoon:
      • 2 Leviathan


    Energy:
    Did not really feel anything out of the ordinary this morning. Same warming, but not as much as before.

    Sleep:
    Slept very hard. Somewhat difficult to wake up. Took longer than normal to actually wake up.

    Soreness:
    Soreness is going away. Again I do not see this as a factor from taking the Leviathan just putting everything I can into the Log.

    Side Effects:
    None

    WorkOut:

    10am Cardio:
    • Swimming with the boys - 1 hour

    Other:
    • Worked in the Yard for about 7 Hours.


    Food:
    • Breakfast - 6am
      • 1/2C Fiber One
      • 45g Oatmeal
      • Protein Shake + Fat Free Milk
    • Meal #1 - 10am
      • Skipped
    • Lunch - 1pm
      • Cheat Meal

      • Sirloin Burger with Cheese + BBQ Sauce
      • Freaking French Fries
    • Meal #2 - 4pm
      • Skipped this one too...
    • Meal #3 - Post Workout
      • No Official Workout Today
    • Dinner - 7pm
      • Roasted Chicken Breast
      • Green Beans
      • Yellow Squash
    • Meal #4 - 10pm
      2C Cottage Cheese + 1C Pineapple


    Daily Totals:




    On Off Days like this should I keep the same Meal plan as I do when I am working out during the week?
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    DAY 4 - Leviathan Log


    Supplements: 8 Week Run
    • Morning:
      • 2 Leviathan
      • Daily Vitamin Pack

    • Afternoon:
      • Missed this Afternoon.


    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:
    Did not really feel anything out of the ordinary this morning. Some Warming

    Sleep:
    Slept good. Got up to feed my 7 Month Old at 5am and was back asleep pretty fast. Waking up at 7:30am was tough.

    Muscles:
    Soreness is gone.

    Side Effects:
    None - Which is great!

    WorkOut:

    OFF DAY:
    Other:
    • Worked in the Yard for about 6 Hours.


    Food:
    • Breakfast - 9am
      • 4 Egg Whites w/ potatos
      • 2 Pieces Fiber Bread
      • 3 Pieces Turkey Bacon
    • Meal #1 - 10am
      • Skipped
    • Lunch - 2pm
      • Turkey Sandwich - Fiber Bread + Cheese + Mustard
    • Meal #2 - 4pm
      • Skipped this one too...
    • Meal #3 - Post Workout
      • No Official Workout Today
    • Dinner - 8:30pm
      • 2 Pieces Fiber Bread
      • 2C Grape Nut Flakes + Fat Free Milk
      • 1C Egg Whites + Potato + some Ketchup
    • Meal #4 - 10pm
      • None


    Daily Totals:




    On Off Days like this should I keep the same Meal plan as I do when I am working out during the week or can I short my self some calories due to the fact I am not burning as many?
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    DAY 5 - Leviathan Log


    Questions:
    1. On Off Days like this should I keep the same Meal plan as I do when I am working out during the week or can I short my self some calories due to the fact I am not burning as many?
    2. Is a daily goal of 2500 calories correct for my weight loss goals? I calculate 3390 as my Maintenance level.



    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:
    Very sluggish all day.

    Sleep:
    Slept real hard. Went to bed late. I have to get at least 7 hours sleep to be affective and I have not been doing that.

    Muscles:
    Shoulder, forearms, and hands are very sore today. Probably due to working in the yard all weekend.

    Side Effects:
    None - Which is great!

    WorkOut:

    Monday - Chest/Triceps:
    • Took an extra day due to fatigue and soreness



    Food:
    • Breakfast - 6am
      • Protein Shake
      • 1C Fiber One Cereal
      • 45g Oatmeal
    • Meal #1 - 10am
      • Skipped
    • Lunch - 2pm
      • Subway - 12 inch Tuna no cheese
    • Meal #2 - 4pm
      • 5.5oz Tuna
      • Large Apple
    • Meal #3 - Post Workout
      • No Official Workout Today
    • Dinner - 6:30pm
      • 2.5C Turkey Chili + corn + onions + stewed tomato
    • Meal #4 - 10pm
      • None


    Daily Totals:

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    Quote Originally Posted by dpatterson View Post
    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:
    Very sluggish all day.

    Sleep:
    Slept real hard. Went to bed late. I have to get at least 7 hours sleep to be affective and I have not been doing that.

    Muscles:
    Shoulder, forearms, and hands are very sore today. Probably due to working in the yard all weekend.

    Side Effects:
    None - Which is great!

    WorkOut:

    Monday - Chest/Triceps:
    • Took an extra day due to fatigue and soreness



    Food:
    • Breakfast - 6am
      • Protein Shake
      • 1C Fiber One Cereal
      • 45g Oatmeal
    • Meal #1 - 10am
      • Skipped
    • Lunch - 2pm
      • Subway - 12 inch Tuna no cheese
    • Meal #2 - 4pm
      • 5.5oz Tuna
      • Large Apple
    • Meal #3 - Post Workout
      • No Official Workout Today
    • Dinner - 6:30pm
      • 2.5C Turkey Chili + corn + onions + stewed tomato
    • Meal #4 - 10pm
      • None


    Daily Totals:




    On Off Days like this should I keep the same Meal plan as I do when I am working out during the week or can I short my self some calories due to the fact I am not burning as many?
    Yes on your off days try to consume about 400-500 less cals, since you wont be burning as many through high intensity workouts.
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    At my current size would 2500 Cals be the right spot to burn the fat while stay on track with muscle? I am kinda leaning towards leaning out a bit more before I try to bulk. If thats the case would I drop my Cals a bit more?

    Just trying to figure out where I need to be to hit my goals. I am tired of being the fat guy at work and thats the motivation I need to make it happen.

    DP
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    DAY 6 - Leviathan Log


    Questions:
    1. Is a daily goal of 2500 calories correct for my weight loss goals? I calculate 3390 as my Maintenance level.
    2. 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, Measures on Day 8 and New Pics on Day 7

    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 better last night. Had to work late so got in bed at 12am and got up at 6:25am. Still not getting enough sleep, this may be the cause of my sluggishness.

    Muscles:
    Shoulder, forearms, and hands are still sore today.

    Side Effects:
    None - Which is great!

    WorkOut:

    Tuesday: Shoulders/Legs

    • Overhead Press: 60x10, 70x10, 80x10
    • Front Raises: 25x8, 25x8, 30x6
    • Lateral Raises: 20x8, 20x8, 20x8
    • Rear Delt Raises: None... Thats where it hurts...
    • Shrugs: 210x20, 210x20, 210x20
    • Incline Leg Press: 270x10, 360x10, 450x8
    • Leg Curl: None
    • Leg Extension: None
    • Squats: None



    Food:
    • Breakfast - 6am
      • Protein Shake
      • 1C Fiber One Cereal
      • 45g Oatmeal
    • Meal #1 - 10am
      • 5.5oz Tuna
      • Large Apple
    • Lunch - 12pm
      • Talipia Filet + 1C Wild Rice + 1.5C Broccoli
    • Meal #2 - 4pm
      • 5.5oz Tuna
      • Large Apple
    • Meal #3 - Post Workout
      • Protein Shake
    • Dinner - 6:30pm
      • 6oz Chicken Breast
      • 1.5C Squash and Onions
      • 2C Mixed Veggies
    • Meal #4 - 10pm
      • 1.5C Low Fat Cottage Cheese


    Daily Totals:

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    I am running low on Protein Powder. I have been using OnWhey Protein. It was 50% off the regular price so thats why I got that kind.

    Any suggestions for my next purchase? Looking for something affective without breaking the bank.
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    Quote Originally Posted by dpatterson View Post
    I am running low on Protein Powder. I have been using OnWhey Protein. It was 50% off the regular price so thats why I got that kind.

    Any suggestions for my next purchase? Looking for something affective without breaking the bank.
    I like Dymatize man, its been faithful to me all these years

    And its cheap!
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    I will check it out. Thanks for the info.
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    Day 7 - Leviathan Log


    Questions:
    1. Is a daily goal of 2500 calories correct for my weight lossgoals? I calculate 3390 as my Maintenance level.
    2. 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?
    3. I am wanting to cutdown on the amount of tuna I have been eating in the past several months. I have totaled up over 50oz per week for a while. What protein replacement can I add for the mid-morning and mid-afternoon meals? Keep in mind that I eat Chicken for Lunch and Dinner.


    Progress:
    New Pics: After One 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:
    Energy seems to be back to normal. Feel as good today as I did most of last week. Maybe I had a bug or something the past couple days??

    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:
    Wednesday:
    • Starting Cardio Month w/ Light Workouts


    Food:
    • Breakfast - 6am
      • Protein Shake x2
      • 1C Fiber One Cereal
      • 45g Oatmeal
    • Meal #1 - 10am
      • None
    • Lunch - 12pm
      • Chicken Sandwich on Whole Wheat
    • Meal #2 - 4pm
      • None
    • Meal #3 - Post Workout
      • Missed
    • Dinner - 6:30pm
      • 7oz Grilled Chicken Breast
      • Sweet Potato
      • 3/4C Rice
      • 1C Baked Potato Soup
    • Meal #4 - 10pm
  21. Lift Heavy
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    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.
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    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.
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    Quote Originally Posted by dpatterson View Post
    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
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    Quote Originally Posted by bLacKjAck. View Post
    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.
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    Day 8 - Leviathan Log


    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
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    Quote Originally Posted by EasyEJL View Post
    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
  27. Board Moderator
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    Quote Originally Posted by dpatterson View Post
    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
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    Day 10 - Leviathan Log (Measurements Included)


    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.
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    Day 11 - Leviathan Log


    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:

  30. Lift Heavy
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    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.
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    Keep up the good work.
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    Thanks for the reply... No way I could have asked you that question to your face with out laughing out loud.

    DP
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    Day 12 - Leviathan - More Weightloss


    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:
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    great log. amazing detail, and awesome progress so far.!!!
    Best of luck man....ill be following
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    What do your 7pm meals look like?
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    Quote Originally Posted by bLacKjAck. View Post
    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
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    Day 13 - Leviathan Log (HAPPY 4th!)


    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
  38. Board Moderator
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    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!
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    Quote Originally Posted by EasyEJL View Post
    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
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    Quote Originally Posted by Palo Alto Labs View Post
    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
  

  
 

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