Lunch

Breakfast was coffee, cheese stick and 1 serving of refried black beans

Lunch is one can of tuna (in water) with 1 tbls of mayo and mustard

Dinner(s) were  free tailgate themed meals. Pigs in a blanket x 2, Cuban Pork slider x 2, Potato Salad, Southwest Macaroni salad, Baked beans, Cupcake and desert bar x 2.

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Dinner #2

1 cup brown rice
4oz cod
Lots of water

Work out: (forgot my log)

Bench press
Pec deck
Upright row
Seated row
Pulldowns
Front and side lateral raises
Reverse curl bicep and hammer curls
Tricep pulldown, leg ext and leg curl superset
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Lunch and dinner #1

Lunch: 2 tortilla shells. 2 eggs, 1/4 cup cheese, 1 serving black beans

Dinner #1: 2 baked catfish fillets, mixed veggies and 1/2 cup potato salad
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244 pounds

I weighted in and at the highest I've been this year. I'd love to say its all muscle, but my belt is getting tight.

So, I begin logging everything again.

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Been a while since I posted

I haven't given up!

I just lost focus for a bit.

Been eating badly and rapidly gained a few pounds.

I know I said in the beginning that I wouldn't do cardio, but I think I've proven to myself that I can't moderate a diet to lose fat. Maintain, yes. Cut fat, no.

My sleeping schedule has been off as well. That may have played a big part as to why I can't control myself. My daughter has started school and I'll have an hour on Mon/Tues to get in some workout DVDs. Lift Wed or Thurs and recover a little on Sat/Sun with an optional circuit on Fri.

I know its not a perfect form of HIT, but I still have 40 pounds of fat I want to lose and not enough patience to diet for two more years :/

*I'd appreciate support, motivation, or criticism
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This one again...

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Dinner

*way over target cals (if I were tracking)

1cup broccoli
1cup pot roast
1cup potato salad
1 chicken cordon bleu (sort of anyway)

I'm having a hungry day and haven't figured out how to restrain myself on days like today.
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Lunch

1/3 sweet potato
1/3 redskin potato
1/3 gala apple
2 eggs
2 slices of homemade wheat bread
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Breakfast

2 cups cooked quick oats
1 Tbsp honey
2 large mugs of coffee and creamer
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Dinner #2

1cup brown rice
Chicken 1/4

Fighting a sweet tooth today. It was almost a giant cookie or cherry pie from the vending machine.
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Dinner

6oz pork loin
1cup beans and carrots
15 Brussel sprouts
Water & diet soda

I feel drained and sore from Wednesday's workout.
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Lunch

4oz salmon
8.3oz baked beans
2 slices of home baked wheat bread
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Breakfast

1/3 sweet potato
1/3 redskin potato
1/3 gala apple
2 turkey smok-y links
2 eggs
It was delicious!

I'm just going to focus on clean food and not count calories because it drives me nuts and actually makes me hungry.
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Off the wagon and a workout

So, if you've been paying attention, I fell off the wagon for a few days. Didn't feel like posting or tracking. I won't lie, I ate donuts and Grinders and drank a whole lot of soda. I'll resume the regiment on the morrow.

Here's this week's workout. A 'not to failure' session that verged on HVT - just to switch things up a bit.

Dumbbell press: 80# x 10, 85# x 9, 85# x 5

Dumbbell flies: 40# x 10, 45# x 10, 50# x 10

Front to side shoulder raises: 20# x 6, 22.5# x 5, 25# x 3

Overhead dumbbell press: 35# x 10, 40# x 8, 25# x 11

Back fly: 30# x 10, 35# x 10, 40# x 10

Pullover: 10 plates x 10, 11 plates x 10, 12 plates x 10

"Monkey" DB curls: 35# x 10, 37.5# x 8

Incline bench hammer curls: 35# x 8, 35# x 6

Lunges: warm-up, 75# x 10

Triceps: didn't log them for some reason :(

Six hours later and I started to seize up. Going to be a long recovery...
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640 kcal Breakfast Burrito

2 whole wheat tortilla (I like to double wrap my burritos)
1.5 egg
1/4 can of "Hormel" corned beef hash
1/8 cup cheddar cheese
2 Tbls sour cream
1 Tbls salsa

*no coffee today
*sorry no pic, I was hungry and forgot to take it
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400 kcals for dinner #2

Chicken soup again....

Snacks: Banana before work and a Leinenkugel after

Daily total: 1607
*SUCCESS*
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470 kcal dinner #1

Back to this dish. Different plate, same portions.
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Temptations...

Despite my going crazy yesterday, I want to show that I do make responsible decisions on a daily basis. These are the foods that are in my pantry - and that I have successfully avoided.
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372 kcal Lunch

1 cup brown rice
4oz baked salmon
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Some old food blogs from a different blog of mine.

http://thetummysfitnessblog.blogspot.com/2011/02/clean-foods.html

http://thetummysfitnessblog.blogspot.com/2011/02/stress-and-balance.html

http://thetummysfitnessblog.blogspot.com/2011/02/fitnesshealth-goals.html

http://thetummysfitnessblog.blogspot.com/2011/03/strength-training-on-time-limit.html

365 kcal Breakfast

Watermelon
Chicken Noodle soup
Coffee w/ creamer
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BBQ Dinner

I'm not even going to calculate it. It was glorious in it's bounty. Two pork steaks, shrimp, garlic potatoes, about three cups of taco salad with guacamole and sour cream, cherry tomatoes and cheese. five beers and cake and ice cream. I can't move, let alone think about feeling guilty. I'm not perfect and one day doesn't define me...

**Okay, I had to go back and calculate what I did eat. It was bad, but not as bad as I thought. Total caloric intake for the day was 3770. Double my target intake, but it was soooooooo good. I paid dearly for it, however, with a four hour stomach ache.
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763 kcal brunch

Took a three hour fast before eating (went to the store). Left-over pork roast, mashed potatoes and veggies with 28 oz water. Also had 8oz of coffee and 1 serving of creamer while shopping.

I expect to go over my target calorie intake today. We have a birthday party and will be grilling and drinking. I *should* try and behave, but never seem to be able to restrain myself at these functions. So I might just eat twice today and avoid the cake and ice cream :/

These are the pivotal moments that block a person's goals. I should do the right thing, but won't. My problem will be resuming the plan tomorrow.

Cheers
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850 kcal Dinner, 1807 kcals for the day

5 fried fish sticks
2 Tbls tarter sauce
1 cup sauerkraut (fat added in cooking)
4.5 oz polish sausages
1 cup(ish) mixed veggies

Not an ideal "diet" meal, but I was starving off of a five hour fast, weak from the workout and it was FREE today.

For dinner #2 I had 2 cups of chicken noodle soup (again) to round out the day at 1807 kcals, still a SUCCESS :)
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350 kcal lunch

Sweet potato
Chicken quarter
34 oz of water

*no, I'm not tired of chicken yet :p
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500 kcal breakfast

1 Gala apple
1 cup of Bush's Baked Beans
2 large mugs of coffee and creamer (this creamer is nothing but empty calories, but I love it)
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Workout

Bench-press: warm-up, 225 lbs x 5, up to 285 x 1 adding weight.

Incline Dumbbell Flies: 50 lb DB's x 10, 60 lb DB's x 8 (failure)

Overhead Press on Smith: 85 lbs x 8, 135 lbs x 5, 175 lbs x 2 (failure)

Chin-ups: 8

Seated Row: 15 plates x 8, 20 plates (stack) x 5 (failure)

Bicep Curls: 40 lb DB x 8, 50's x 3
Hammer Curls: 40's x 6, 25's x 12 (failure)

Tricep Extensions: 10 plates x 16, 12 plates x 11 (failure)

Leg Extensions: 7 plates x 10, 11 plates x 8 (static hold to failure)

Leg Curl: 7 plates x 10, 11 plates x 6 (failure)

*machine work on Cybex "Galileo" Series
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1960 kcal overall for "Lifting Day"

Lunch: left over pork, mashed potatoes and stew veggies: 726 kcals

Snack: Gala apple: 80 kcals

Dinner #1: chicken quarter and rice: 380 kcals

Dinner #2: chicken noodle soup: 130 kcals

*Aimed for 2000 calories due to the HIT training.

*It has been one week since I began to diet and I lost five pounds...
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644 kcal B-fast *LIFT DAY*

1 cup of Hormel corned beef hash
1 banana
My 2 cup of coffee and creamer
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Dinner #2: 130 kcals

Homemade chicken noodle soup (with whole wheat egg noodles)

1569 kcals for the day
*SUCCESS*
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380 kcal Dinner

Chicken quarter
1 cup of "Steam Fresh" rice

3 glasses of water
1 glass of diet soda
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369 kcal Lunch

Our take on homemade pizza:

2 slices of whole wheat bread
1 turkey Smok-y Link
1 serving of Ragu Pizza Sauce
1/4 cup shredded chedder
*grill in a quasadilla maker

Its about the same calories as a slice of pizza, and the bonus is there is not the temptation to grab another slice ;)
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685 kcal Breakfast

I'm a fan of re-purposing left overs, so I took 1 cup of mashed potatoes and 4 oz of shredded pork roast and made these patties. Add my two large cups of coffee with creamer and vuala, a fun breakfast.

Now, 685 is a little high for a typical breakfast. However, I work this evening and like to have energy ahead of time. Also, remember that I have prepared frozen homemade meals for my work dinner(s). Trust me, today's calories will hinge on lunch.
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Dinner of 378 kcals

Ocean Perch

Broccoli

"Steamfresh" chicken flavored rice

SNACKS: 630 kcals
Banana
Gala Apple
Nutri-grain bar
4 licorice

Total for the day: 1668 kcals *SUCCESS*
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302 kcal Lunch

2 cups of homemade chicken noodle soup

1/4 small watermelon

34 oz water
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Look at that thick neck and swollen aspect I had just four years ago... I look upon that bloated figure and think to myself, "Why?"

It wasn't a lack of education. I had sound instruction from a knowledgeable teacher, who happened to be an amateur bodybuilder, coach, fitness and math teacher. A swell guy that really tried to impress the importance of responsible decisions in life. I took his instruction and went from 175 lbs to 210 lbs in just six months. I received an award in lifting class for 'Most Improved' that year - my Junior year of high school. The next year I played football and added another 10 pounds of muscle.

Heading into college, I was a trim and muscular young man - who loved to eat. The cafeteria at my dormitory was a wonderful, glorious sight. So were the late night pizzas and chips and cheese. Most people dread the "freshman fifteen", but in my typical over-zealous nature - I packed on thirty pounds.... and another fifteen the next year and then more after my high school girlfriend broke up with me. By the time I was in my fourth and fifth years of college I was up to 320 lbs. Roughly 100 pounds more than when I graduated from high school.

My buddies and I used to joke about my weight gain and my deep red stretch marks. I earned the nickname "the Tummy", I used to dress silly to make light of the fact that I was hurting inside. Around 2000 to 2001 I was in a deep depression. I flunked a few classes and ended up losing my financial aid. I tried to hang in there, but ended up dropping out of university - only a few credits shy of matriculating. I'm not trying to blame my failures on my weight, but I cannot deny that it played a significant role in what happened.

Over time, I embraced the Tummy moniker and now use it as my avatar/name on almost all of my on-line activity. I cannot let go of those memories and the impact it had on my life.

In 2007, we had our first child. Nothing can prepare you for the gravity of having a kid. The realization that this tiny being will be dependent on you for at least the next eighteen years. It was my wake up call to the fact that I might not live to see her get married or have children of her own. It was time for a change, for a lifestyle change.

Diets are fleeting. They are tough to maintain and there are always excuses for cheating and for failure. I have transformed myself into a healthy man. Still a little over-weight, but I look good in a suit and still draw the eyes of women. I feel proud that I took control of my life and that I make the call whether or not to indulge on ice cream or have a second serving of steak. It took me fifteen years to realize that I had the power over food, and not the other way around.

I cannot expect to have a chiseled body that men dream of having, but I can dream. That dream keeps driving me to live a healthy lifestyle. My living a healthy lifestyle teaches my children that good, clean food is important and that exercise is also important.

So I can't really look at that photo from four years ago and loath myself. I look upon it as a reminder of where I've been and what I've accomplished.

What is your story?

358 kcal B-fast

2 large mugs of coffee with creamer

1 large egg

1 Turkey Smok-y link

1 slice of whole wheat toast
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Dinner

Pork roast
Home-made mashed potatoes with mushroom gravy
Stew veggies
Diet Mt. Dew

775 kcals

Grand Total for the day = 1815

*success :D
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Preparation

I now have about two weeks of work lunches ready to go. Homemade chicken noodle soup with whole wheat noodles and frozen veggies, chicken and rice (two different ways), venison with rice and sweet potatoes and a few other pre-measured homemade delicious meals.

Preparation is crucial to sticking with a plan. Too often I have opted for the high calorie quick fix over the responsible option. It comes down to making the right choice and sticking to your guns to reach your goals.
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Snack

Chicken quarter
100 cal granola bar
34 oz of water

330 kcals

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Lunch

One banana, because I have a lot of them right now.

One baked Sweet Potato

4 oz of Ocean Perch, pan seared and lightly salt and peppered

34 oz of ice water

305 kcals
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IMG01180-20110905-0938.jpg

Breakfast of 400 kcals
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The Beginning

To those that know me, this blog will not really be a surprise. I have already made a physical transformation and have pictures here. While some may think my fat loss was sufficient, I have not yet realized one of my personal goals... a rock hard six-pack.

Now, before we get all worked up about the elusive six-er, let me put forth what I know and where I am coming from. Number One, I now know that genetics play a HUGE roll in the results I can expect. Number Two, please don't tell me I need to do an infinite amount of sit-ups and crunches - I know better ;) A person's ability to showcase a rippling mid-section is all about muscle tone and body fat. I, like many men in the world, happen to store the bulk of my energy reserves on my belly. This makes diet critical in my physique goals. I know that I have the ability to get a solid frame. I wont be a Mike Mentzer or a Dorian Yates, however I do have the potential to have an eye pleasing body with a higher than average amount of muscle, much like David Landau. The keys to my goals lay in effective training and diet. Diet, diet, diet!

How will I achieve my goal? I will train hard using the principles of HIT (High Intensity Training). I will train my entire body in an excruciating but brief weight training session once a week. I will lift hard and smart. If you think that giving the maximum effort - and I mean muscle cramping, oxygen depriving, sweat beading on your forehead effort on the one and only work-set until you are crawling to the shower in exhaustion - is the hard part, you are wrong. At least that is my case. For me the hard part is knowing when enough food is in my belly. Knowing that I don't need a huge portion of food to give me energy and build muscle. 

How will I do this? What are my tools? The plan is to track my food intake using Fatsecret  in an attempt to stay around 1800 kcals and at least a gallon of water a day. The 1800 calories should provide a sufficient calorie deficit to burn fat and not lose muscle mass, and the super-hydration will help me metabolize fat and for my body to function efficiently. I will try to keep this blog updated with photos of my meals and changes in my body. I will also post my workouts, so anyone can see my improvements and deficits.

Another thing to note is that I plan on doing this transformation supplement free. No fancy protein shakes or weight loss pills. There is no magic potion that will give you the perfect body. It is simple discipline in the gym and on the plate. Also, I will add the caveat that I will not be doing any cardio - just to make things a little more interesting for the HVT (High Volume Training) and aerobic people.

Here are the stats: 33 years old, 6'1" and 240 lbs, approx 20-22% body fat. Left arm 16.5" cold, flexed. One rep max; Bench = 275 lbs, Deadlift = 400 lbs, and Squat around 300 lbs.

I encourage comments and stories of success and failure. Please feel free to offer your support and encouragement. May-hap challenge yourself to a transformation.