stryder's deluxe weightloss log...

stryder

stryder

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OK here are the current stats:
12.5% bf
167lbs

Goal:
8-9% bf
no less than 165 lbs, but would prefer 170lbs.

Starting Bobo's program tomorrow...so went grocery shopping tonight.
Went to a couple grocery stores trying to obtain all the foods for the week. Here's a tip guys--for all you who are on the weightloss plan--go to Kroger if you want to be able to find everything. Found the bagels there in the bakery section (Thomas' brand), and the Hormel can chicken and turkey chili (in the canned meat section) as well as everything else.

Will keep everyone posted on thoughts, experiences, and most of all results.
 

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Sunday: Of course life throws curve balls at you. Due to some hectic and unexpected circumstances arising, I had to workout first thing in the morning. Meaning for breakfast I had to eat my pre-workout meal: canned chicken and Turkey chili. I mixed the whole contents together and chowed down--mmmm! Actually it didn't taste bad, but looked like Alpo!!! So anyways I survived. The diet plan isn't too bad, but this is only day 1 :)

Worked out chest today, and man this ratio training is unlike what I'm used to. I called it the "Humble Man's Workout". I had to drop my bench 50 lbs in order to get the strict form...but talk about the pump and the burn! I can definelty tell this change of routine is really going to shock my muscles. It feels like I'm training muscle fibers I never knew I had ;)

Excited to see the results from the new workout regimine and diet program. Will keep all you posted...
 
One small tip...prepare all your meals for the following day in advance. This will help ensure your dieting success!
 
I told you the weight would drop!! That just means I KNOW your carrying out the proper form and you will see reulst using this method. If you can just get over the mental aspect of not lifting as heavy, then your on your way!
 
Monday: Will be hitting back tonight after work.
As far as this nutrition plan, wow I am full all the time. Eating solid meals this frequently makes a HUGE difference as oppossed to drinking MRP's. I had to force feed myself to finish my first meal this morning. No hunger, no cravings, and feel good overall. Nice steady energy (due to blood sugar being stable).

Will post again tonight after training...
 
Thats what happens when you consume foods with a high thermic value. You generally feel full while its burning calories while digesting. But don't worry, I will drop your calroeis as time goes on so enjoy it now!! :D
 
stryder said:
wow I am full all the time. Eating solid meals this frequently makes a HUGE difference as oppossed to drinking MRP's.
Click to expand...
Give it a few days, you will be starving again. :D
 
Alright hit back today...and man I am beat. Lifts are very slow in comparison to what I'm used to. Broke out in a hard sweat. I must say I was glad this workout was done. Weight was dropped majorly for my deadlifts...just trying to get a feel for the form. Oh....and doing pull-ups in the middle of the workout was INTENSE! Usually I do those first, just because they are so hard, but doing them after deadlifts and barbell rows left me drained. But pushed through it and finished the workout.
Chest is feeling a little sore from yesterdays training, but know DOMS will kick in...
 
Sounds good stryder....It is tough at first but you will get used to it. Your workout this week will be more intense and large muscle groups are always the hardest. But hang in there, it will be well worth it.
 
Tuesday: Look a little leaner this morning (empty stomach)...definetly starting to see what everyone's been saying about getting hungrier. Noticed today my eating plan called for less food than the previous days. Probably has to do with today being an off day from training...just 45 minutes of cardio. Will hit that later this evening and report back tonight.
 
Got back from doing 45 minutes of cardio and I am starving!!! Doing that much cardio was a little tough. I used to blow through 45 minutes with no problem, but lost my endurance. Need to recondition myself.

Nothing else to report...
 
;)


This is the day you should be hungry.
 
I sure hope not. Its only week 1!
 
:D No worries Bobo...I'm running this all the way through. I've got goals that I WILL reach...thanks for all your help!
 
I like hearing that!!! :D
 
Bobo...had a family emergency arise on Wednesday which (thank God!!) didn't turn out as bad as it could have, but had to help my parents so missed my workout that day. Should I make up for it on Saturday (non training day)?
 
Yes but follow today's meal plan. Don't worry about it, sometimes life gets in the way ;)
 
Thursday...felt like I've been eating all day long! ( I'm not complaining :) ) But hit legs this evening and I was drenched in sweat. This leg workout was a killer, but I LOVE doing legs. Felt pumped and strong while doing it...but left feeling like my legs were going to give out and I was going to do a face plant on the pavement!

So far I have noticed my arms are more defined and cut...but seems my abs are less visible. Haven't weighed myself yet, but will do so at the end of the week. My wife thinks I look leaner, but I can't tell. We shall see...
 
Abs are the last thing that will show improvement. Read my HIDDEN FAT spots post.

So far everything sounds good. Now you know why you get those extra calories on leg day? :D
 
Feeling the leg workout and it's only the next day! I love doing legs...makes me feel stronger in my other lifts (if that makes any sense). Anyways, hitting tri's this evening. Feeling hungry today. Big drop in food today in comparison to yesterday. Cannot wait for my cheat meal tomorrow... :) !!!!!!

Anyways, arms feel pumped and look more defined, upper abs are coming out but lower is still a work in progress ;) , but I know that will be the last to show. BUT back has come a long ways! Lots of definition starting to show...very pleased with that!
 
Friday: hit tri's, abs, and cardio tonight...man I think my arms are going to fall off. The workout was great. Hit every set to failure. Had to cut my cardio time to go home and eat because I was soooo hungry I thought my stomach was going to digest itself! Tomorrow is supposed to be an off day but going to make up my missed workout...
Oh, also weighed myself tonight, and lost 2 lbs. At 165...
 
Saturday: Hit bi's, calves, and cardio...making up for the missed workout on Wed. Had my cheat meal this evening and man it was wonderful! I ate pretty clean as far as the type of food (Asian pasta dish with chicken veggies and black bean sauce), just ate too much of it (BIG bowl). Was feeling pretty miserable afterwards, but worked it off several hours later.
Man, I am beat right now...going to bed!
 
Sounds good Stryder. Keep an eye on your weight and your strength. We don't want to lose anymore than 2lbs per week, MAX. Initially this is good but I want to generally keep it aorund 1-1.5lbs per week considering your present size.
 
Yes, I want to get down to 8-9% bf within the 8 weeks, but don't want to get below
165 lbs...
Hit chest, abs, and shoulders Sunday, and man I was struggling to get through the workout. But made it. I love the training routine Bobo's got me on. Seeing and feeling a difference.

One thing I can't get into is the cable crunches. I just don't feel the burn like I do with the decline crunches, so I substituted those instead. Any suggestions?
 
As far as abs, do what you "feel" is best. Bert also does not feel the cable crunches but for me, I LOVE them. So if you feel something else works better then use it. Just make sure you get a good full range of motion. I find many people do abs half way.
 
So you're saying go all the way down and all the way up? I've always heard when doing crunches not to go all the way down because it takes tension off the abs.
 
All the way down and squeeze.


THe range of motion should be around 45 degrees to 135 degrees. That is considered the full range of motion if your positioned correctly.
 
Hit back Monday night and felt strong. Workout went great, lifts are up since last week, but doing those pull-ups at the end of the workout was almost impossible! Bobo's plan called for 3 sets of 8 reps doing narrow grip pull-ups...I could only hit 5, then 4, and then a measley 3! Was dreading each rep...lol!

Anyways pants are definelty looser. Grabbed my smallest pair 32" which were really tight before, but now are loose on me ( just a little ;) ). But that's a good sign.
 
Very good sign. Slow and steady and we will be at those single digits in no time! :D
 
OK Tuesday was just a cardio day...
Wed: Hit bi's and shoulders. Almost up to my normal weight on preacher curls, with the ratio lifts. Happy about that :)

Feeling leaner each day ( probably just in my mind ;) )...but my wife is saying she can see a big difference. Waist is getting smaller --using the jean test-- and upper body is actually getting bigger and more defined. Will post some follow-up pics at the end of the week!
 
Thursday: Hit legs tonight. This was one of the most grueling workouts I've had in a long time! Did the lunges with a barbell, usually do them with dumbells, but the bar makes a huge difference...HUGE! After the first set my butt was already cramping!!! and had to do three more sets after that :rolleyes:
Good workout...glad it's over
 
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hehe...everyone reports on leg day! Wonder why! :D
 
2 1/2 weeks in...here are some follow-up pics...I can't tell a big difference --maybe a little more definition in abs-- but pants are definetly looser. ( Don't have a back shot because the camera died :( )
 

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If your pants are getting losser your losing weight in those areas you never looked at before (YOUR ASS!!! :D).

Just be patient for body composition. You diet changes this upcoming week ;)
 
stryder said:
2 1/2 weeks in...here are some follow-up pics...I can't tell a big difference --maybe a little more definition in abs-- but pants are definetly looser. ( Don't have a back shot because the camera died :( )
Click to expand...
Bro I can deff see a difference, your tricep in the side shot looks more pronounced and your waist / midsection seems to have tightened up, and this is a critique of pics posted 12 days ago, so you must have made even more progress since then!!

BUMP FOR UPDATE
 
Sorry for the delay in updates...been on vacation and just got home (4:40 am) from a 7 hour drive! Will post some updates tomorrow after some sleep :D
 
BigCasino, thanks for the encouragement...been on vacation this past week, and to be honest, my workouts sucked! Felt weak and didn't have the motivation or the drive to go all out. Due to my diet...I didn't cheat as far as eating junk, but not getting all my meals in. It's hard when you're on vacation with the family (and two kids!) to go back to the room and eat a meal. Nor did I get near my water consumption...and laying out all day in the sun just drains you!!! I felt like giving up in the middle of each workout, but pressed through, but missed a couple workouts during the week!

Going to buckle down and get back on track this week and on...!
 
If you actually tried to keep to your diet during vacation then I'm impressed. Consider it done and time to get back on the horse ;)
 
I think there is a difference in your lower stomach region and you side shot. Good job.
 
Sorry for the lack in updates...been really busy with work (playing catch-up after vacation).

Thinking about hitting some cardion in the a.m. on empty stomach...your thoughts Bobo?
 
Early in the morning or right after workout. You know when to do it accordingly to your schedule. Keep it low intensity.
 
Well, recovering from the vacation...workouts are going good and strength is up. Really focusing hard on the diet and seeing results again. Abs are looking leaner starting to see striations in the obliques! Weighed myself the other day and still around 164 lbs. So that's good lost a little weight --which is expected-- but nothing too extreme. Everythings going well.

Haven't been using any creatine or thermogenics, but started using ephedra pre-workout to give me a little boost and to kickstart the fatloss (since I'm near my 8 week mark).

Thinking about using creatine, but not sure yet (?) To say I am a creatine responder is an understatement. I can just look at creatine and I'll blow-up ;) ...but I hold water easily and creatine makes me look bloated. I haven't been this lean though, so I'm thinking a little water retention shouldn't look bad.

I'm wanting to use creatine because I'm looking real lean (and I'm happy about that) but feel like I'm losing some in my arms and chest (just as Bobo forewarned). Suggestions anyone? Thinking about using V-12 or Swole V2...not sure yet.
 
It depends. If you are one that responds very negatively to a bloated look then don't use it. It is tougher to assess fat loss and usually makes you tihnk your not losing because of the bloat.

If your losing in the arms and chest, as long as your not losing strenght, you're fine. Usually people think they have more muscle than they do and when the cut down and start to shrink a bit they think they are losing muscle when actually they are still working with what they've had all along. THis is the mental aspect of cutting. Little things start to play in your mind and you start to add things here and there and that is usually when you A) stall out, or B) Quit because you think your too small.

I know BigCasino is a big fan of V2. I myself like V-12 but its up to you. If you tihnk you bloat to much, then don't use it. If you can handle the bloat, then go for it but in all honesy, it won't do muchg right now. Your focus is fat loss.
 
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