Alright, as we can all attest to, it has been a long while since I’ve last posted, and donut entrepreneurs across the land have celebrated my post wedding indulgences. The time has come for Bengali Prime to reappear. Careful reflection as to what goals would optimize my desires to procure additional ladies for my HH (Hindu Harem), optimize strength to combat Lesnar in the Octagon, and fit into a pair of 32” Hugo Boss Slacks (more about this one later) made me ponder..
As a result, my primary goal over the next several months is to get lean while maintaining strength. I am not focusing on building muscle, but to simply maintain it, while striving to achieve 8% body fat, a 32” HB waist, and six-pack. Place your bets gentleman- As the lady would say, I am about 1 million in the whole, so who cares at this point? In regards to the Hugo Boss Slacks:
Last Thursday post GMAT, my fat ass walks into Nordstrom to buy a pair of nice slacks for a wedding that Anusha & I were to attend the following day in Thousand Oaks (So Cal). This wedding was with one of Anusha’s closest college friends, who was somewhat hesitant in inviting us as although we were two guests, we were due to my burgeoning belly, truly a party of five (no offence to the show, I loved JLH). So, in the past (distant past such as when dinosaurs existed), I could fit into a pair of 32” slim fit slacks. Last Thursday however, the sales lady politely remarked, upon watching me struggle to even fit into the dressing room, that I may be better suited to a pair of “big” slacks- I immediately became hungry, and I have no idea why.
Fast Forward Past the Fitting & Fast Food Meal:
I walk out of the store feeling like a walrus, with a pair of $175 38” Santorini pants, slobmeister fall Antartic fashion line, all the while wondering if I can return them. I am making the initial attempt on Tuesday after I get the slacks back from the drycleaner- Note To Self: If you’re big enough, drycleaners charge you a loading fee to move your wal-normous clothes to the offsite cleaning facility).
I digress, but it is a huge priority for me to reach these 3 goals in a fashion that is SUSTAINABLE. This means that I will not do this via any crash dieting, but will choose to employ moderate means that can be utilized as per a lifestyle-based template. Although I will largely utilize a 5-6 daily meal eating plan during the week, I will also employ intermittent fasting 2-3 times per week. This is a methodology described in Brad Pilon’s terrific ebook- “Eat Stop Eat”.
By the way, pardon my terrible grammar and rambling- I’m already hungry and my blood sugar is crashing- bring on the cup cakes (kidding!).
Morning Weigh In = 220.0 lbs
Although I am about 14.0 pounds over my wedding fight weight of 206.0 lbs, I was as heavy as 226 lbs just a few weeks back. I have been pretty strict the past several weeks by lowering my carbohydrate intake, decreasing my daily caloric load, and engaging in a bit more exercise.
I have made an excel spreadsheet outlining my 40 week plan to achieve my goal weight of 180 lbs. When I reach it, as anticipated in early July of 2010, I will be at my lowest bodyweight since late 1996/early 1997. At that point, I will reassess my goals, depending on if I have achieved my aforementioned 3 primary objectives.
I will attach this spreadsheet to my blog within the next week or so, as soon as I figure out how to use this application and attach an excel doc.
Nutrition Plan:
A Body For Life/Burn The Fat Plan will be in place for my nutrition plan, eating 5-6 daily meals, while consuming approximately 1,800 – 2,000 calories per day. This protocol will be in place 4-5 days during the week. In addition, 2-3 days during the week, I will intermittently fast by not eating during the day until dinnertime, where I will consume a dinner meal of about 800 – 1,000 calories.
Training Plan:
I will be training a simple split program training on Monday, Tuesday, Wednesday, & Fridays. I will alternate my cycle weekly.
WEEK A:
Monday: Chest, Shoulders, Triceps, HIIT w/30 Min Steady State Cardio
Tuesday: Back, Biceps, HIIT w/30 Min Steady State Cardio
Wednesday: Legs, Lower Back, 45 Minutes Steady State Cardio
Friday: Chest, Shoulders, Triceps, HIIT w/30 Min Steady State Cardio
WEEK B:
Monday: Back, Biceps, HIIT w/30 Min Steady State Cardio
Tuesday: Chest, Shoulders, Triceps, HIIT w/30 Min Steady State Cardio
Wednesday: Legs, Lower Back, Calves, 45 Minutes Steady State Cardio
Friday: Back, Biceps, HIIT w/30 Min Steady State Cardio
In regards to sets & reps:
1. I will pick 2-3 exercises per body part (3 for larger body parts, 2 for smaller)
2. 3-5 sets of 3-5 reps per exercise
3. I will NOT training to failure (Due to CNS fatigue)
As this is the 1st week, and I am sore off past weekend training, I will only train Wed & Friday of this week, and adopt the schedule below from next week.
Updates:
I will update my blog 2-3 times per week with short postings as to my weigh-ins, training, and food log. In addition, I will have 1 long post every week with reflecton as to my progress and observations through the transformation. Stay Tuned- Same Bengali Time, Same Bengali Channel…
Monday, October 5, 2009
Saturday, June 27, 2009
Revenge of Da Dip Dawg
Morning Weigh-In = 218. 0 lbs
Optimus shall have his proper back-up soon enough...
Saturday, June 13, 2009
Dip Dawg- Transformation Initialization
Morning Weigh-In = 216.0 lbs
Excellent! I have stayed pretty strict
on course through the week with my eating habits, and have dropped a few pounds of Crisco & Bengali Aquafina. Optimus better not lose the Matrix in the upcoming movie, otherwise Dipinator Prime may have to take over and clean up the mess. I will be hitting the gym both today (back/30 min cardio) & tomorrow (legs/cardio), and will do my best to stay clean at 2 social events. I have a wedding to attend tonight, where I do not plan on drinking and will eat moderately. In addition, I am eating lighter today pre-event as to manage my calories more efficiently. Tomorrow evening, my parent's are having my in-laws and Anusha's grandmother over for a farewell dinner before Patti (Anusha's grandmother) heads back off to India on Thursday. I will manage my calories similarly, by eating less earlier in the day, and trying to moderate my dinner and shun any celebratory booze.
Friday, June 19th Weigh-In Goal = 214.0 lbs
Monday, June 8, 2009
Bengali Blob
Blob Morning Weigh-In = 220.0 lbs
Yikes! The effects of martial bliss are taking their toll on my waistline. Having secured the marriage with a line of Vishnu’s credit, I have slowly converted back to my old ways of overeating and minimal activity.As today is the 1st day of the week, it marks a great time to reinitiate recent habits of health, which will include a more healthful eating plan and exercise. My long-term (i.e. year end) goal is to weight in at 185.0 lbs. My strength goals have become more secondary, as I realize that I will compromise much of my potential strength gains while on a fat reducing eating program (i.e. caloric deficit). LT Goal- Bodyweight of 185.0 lbs @ 12/24/09ST Goal-Bodyweight of 200.0 lbs @ September 1st, 2009
Today’s Meals
Meal 1 @ 600AM- 2 scoops Nitrean w/2 Krill Oil Capsules
Meal 2 @ 1000AM- 2 scoops Nitrean
Meal 3 @ 130PM- 1 container non-fat cottage cheese w/1 Tablespoon Udo's Choice
Meal 4 @ 600PM- Chicken Curry (Only Meat) w/1 Tablespoon Udo's Choice
Today, I am skipping the gym, and will postpone today's planned workout to tomorrow morning before work, where I will train Chest/Back. I was too exhausted this morning from yesterday's drive back from Bakersfield to get up at 445 am today to hit the weights before work.
Ciao.
BP
Wednesday, May 6, 2009
Sick of Being Sick
Morning Weigh In = 209.0 lbs
- No Training
- Will Eat Based on How I Feel
- Will Sleep All Day
- Watch Many Repeats of the Latest T2 Trailer
Monday, May 4, 2009
Post Wedding Blubber
Morning Weigh-In = 215.0 lbs
It has been about 2 weeks since Judgement Day, and I have eaten with reckless abandon & abandoned my training. The morning weigh-in reflects this behavior, as I’m up about 10 pounds since my wedding week. Not to worry however, as I have locked in Mrs. Jha into contract, as presided by Lord Shiva and don't have to rush back down to Slim Dippy Region.
This past weekend I went out to SF with the Som-dawg and imbibed about ½ a bottle of Hangar 1 Vodka, had 2 huge pieces of pizza, a piece of carrot cake, and a post bar hopping meal of Panang Chicken Curry with about 4 servings of rice. This was all on Saturday evening/night/late night. In addition, I have noticed that my daily caloric load have been in excess of 4,000 daily calories while off plan. This largely explains the added adiposity, in addition to lack of any discernable activity other than watching reruns of The Hulk.
It has been about 2 weeks since Judgement Day, and I have eaten with reckless abandon & abandoned my training. The morning weigh-in reflects this behavior, as I’m up about 10 pounds since my wedding week. Not to worry however, as I have locked in Mrs. Jha into contract, as presided by Lord Shiva and don't have to rush back down to Slim Dippy Region.
This past weekend I went out to SF with the Som-dawg and imbibed about ½ a bottle of Hangar 1 Vodka, had 2 huge pieces of pizza, a piece of carrot cake, and a post bar hopping meal of Panang Chicken Curry with about 4 servings of rice. This was all on Saturday evening/night/late night. In addition, I have noticed that my daily caloric load have been in excess of 4,000 daily calories while off plan. This largely explains the added adiposity, in addition to lack of any discernable activity other than watching reruns of The Hulk.
I am back on a plan that will be following a healthy approach that is more lifestyle based, in juxtaposition to the short term PSMF I employed prior to my wedding. I will generally be eating a lower carbohydrate diet, and will focus on meat, veggies, eggs, and also supplementing with a multi-vitamin and Udo’s Choice Omega 3 oil on a daily basis. I will also employ intermittent fasting during 2 days during the week
Today however, and depending on how I feel during the week, I will be eating a modified approach based on how I feel, as I’ve come down with a cold/flu and am not in the mood to train and will eat more instinctually as opposed to a focused plan. My meal planning as a result will be less structured, although I will follow the general theme of the macronutrient ratios previously aformentioned.
Today however, and depending on how I feel during the week, I will be eating a modified approach based on how I feel, as I’ve come down with a cold/flu and am not in the mood to train and will eat more instinctually as opposed to a focused plan. My meal planning as a result will be less structured, although I will follow the general theme of the macronutrient ratios previously aformentioned.
Today's Meals:
130PM- 1lb Meatloaf
400PM- 1 Low Carb Atkins Bar
800PM- 2 Pieces of Fish w/Veggies & 1 WF Package of Spicy Tuna/Avocado Rolls
Estimated Calories = 2,200
I will have further posts during the week documenting my food choices and training (if I feel good enough to go). Off to watch more Hulk, BP signing off…
Friday, March 27, 2009
Thursday, March 26, 2009
3lbs to 2-Hundy
Morning Weigh-In = 203.0 lbs
Meal 1 @ 1030AM: 1 Scoop Nitrean Protein Powder w/1 Tablespoon Udo's Choice
Meal 2 @ 100PM: 2 Scoops Nitrean Protein Powder
Meal 3 @ 400PM: 2 Scoops Nitrean Protein Powder
Snack @ 500PM: 10 Almonds
Meal 4 @ 900 PM: 2 Scoops Nitrean Protein Powder
Calories/Carbs/Protein: 960/16g/170g
Meal 1 @ 1030AM: 1 Scoop Nitrean Protein Powder w/1 Tablespoon Udo's Choice
Meal 2 @ 100PM: 2 Scoops Nitrean Protein Powder
Meal 3 @ 400PM: 2 Scoops Nitrean Protein Powder
Snack @ 500PM: 10 Almonds
Meal 4 @ 900 PM: 2 Scoops Nitrean Protein Powder
Calories/Carbs/Protein: 960/16g/170g
Tuesday, March 24, 2009
Building Momentum
Morning Weigh-In = 203.5 lbs
Meal 1 @ 6AM: 4 Eggs W/Bacon
Meal 2 @ 1000AM: 1 Scoop Nitrean Protein Powder
1 Non Fat Large Latte
Meal 3 @ 1ooPM: 2.5 Chicken Breasts W/1 Multi-Vitamin
Meal 4 @ 530PM: 2 Scoops Nitrean Protein Powder
Calories/Carbs/Protein: 1,250/34g/170g
Meal 1 @ 6AM: 4 Eggs W/Bacon
Meal 2 @ 1000AM: 1 Scoop Nitrean Protein Powder
1 Non Fat Large Latte
Meal 3 @ 1ooPM: 2.5 Chicken Breasts W/1 Multi-Vitamin
Meal 4 @ 530PM: 2 Scoops Nitrean Protein Powder
Calories/Carbs/Protein: 1,250/34g/170g
Monday, March 23, 2009
How Sweet It Is- Not!
Morning Weigh-In = 204.0 lbs
It is Hard Core D1 back to a modified PSMF style eating plan, at least for the next 5 days, and I am missing the sugar fo' sure.
6AM: Meal 1- 2.5 Scoops Nitrean Protein Powder
10AM: Meal 2- 1 Scoop Nitrean Protein Powder
1PM: Meal 3- 2 Chicken Breasts w/1 Tablespoon Udo's Choice + 1 Multi-Vitamin
530PM: Meal 4- 2 Scoops Nitrean Protein Powder
900PM: Meal 5- 1 Scoop Nitrean Protein Powder
Calories/Carbs/Protein: 1,050/17g/196g
It is Hard Core D1 back to a modified PSMF style eating plan, at least for the next 5 days, and I am missing the sugar fo' sure.
6AM: Meal 1- 2.5 Scoops Nitrean Protein Powder
10AM: Meal 2- 1 Scoop Nitrean Protein Powder
1PM: Meal 3- 2 Chicken Breasts w/1 Tablespoon Udo's Choice + 1 Multi-Vitamin
530PM: Meal 4- 2 Scoops Nitrean Protein Powder
900PM: Meal 5- 1 Scoop Nitrean Protein Powder
Calories/Carbs/Protein: 1,050/17g/196g
Sunday, March 22, 2009
Bengali Prime- Back on Da' Train
Morning Weigh-In = 206.0 lbs
From today, after a relatively harmless 2 week deviation from Plan, due to Prague, illness, and all other things under the sun, I am back on plan. Being off for 2 weeks, I say "harmless" due to the fact that I didn't gain back 5 pounds of more, allowing myself to be somewhat pleased by not being a total train wreak after today's weigh-in.
My goal by Friday, April 17th, is to be 190.0 lbs, allowing myself a weekly rate of fat loss of about 4lbs/week, which is very doable, provided I stay to plan. I am going to keep it simple this week until Saturday, at which point I will formulate a hard plan. My parameters for the next 6 days, including today is: (1) Keep Calories at a range of 1,000-1,200/day (2) Protein No Lower Than 150g/day (3) 1 Tablespoon of EFA's/day. As I will be in the painstaking process of moving out this week, I will try to incorporate resistance training workouts, if time allows.
I will have a much more detailed blog posting this upcoming Saturday, but will be posting my meals daily, and weigh-ins when available. I will be moving residences from San Anselmo to Sausalito during the week, and all my items including weight scale will be in boxes.
BENGALI PRIME IS BACK!
From today, after a relatively harmless 2 week deviation from Plan, due to Prague, illness, and all other things under the sun, I am back on plan. Being off for 2 weeks, I say "harmless" due to the fact that I didn't gain back 5 pounds of more, allowing myself to be somewhat pleased by not being a total train wreak after today's weigh-in.
My goal by Friday, April 17th, is to be 190.0 lbs, allowing myself a weekly rate of fat loss of about 4lbs/week, which is very doable, provided I stay to plan. I am going to keep it simple this week until Saturday, at which point I will formulate a hard plan. My parameters for the next 6 days, including today is: (1) Keep Calories at a range of 1,000-1,200/day (2) Protein No Lower Than 150g/day (3) 1 Tablespoon of EFA's/day. As I will be in the painstaking process of moving out this week, I will try to incorporate resistance training workouts, if time allows.
I will have a much more detailed blog posting this upcoming Saturday, but will be posting my meals daily, and weigh-ins when available. I will be moving residences from San Anselmo to Sausalito during the week, and all my items including weight scale will be in boxes.
BENGALI PRIME IS BACK!
Saturday, March 7, 2009
THREE STEPS FORWARD, 1 AND A HALF STEPS BACK
Morning Weigh-IN = 205.5 lbs
This last week has been abysmal. I will quickly summarize my plan in a few sentences, without detailed elaboration. Saturday & Sunday were very poor diet-wise, not to mention that I went out with friends on Saturday night and drank pretty heavily. I did not visit the gym during the past weekend or this week as well. The only exception to resistance training was a Perfect Push-Up workout on Monday night of about 200 total reps in 10 sets. The effects were good however, as I am still (albeit slightly) sore. The diet during the week was hit and miss (Like I said, BP is not elaborating).
I speculate that the .5 lb weight gain from last Friday however, is pretty much water, as my calories for the week span was at about maintenance intake, or a bit below. Non-withstanding, a gain of .5 pounds after consuming a moderate amount of carbohydrates (which I did) after a long phase of carbohydrate restriction is a VERY small rebound. Basically, I set myself back a week by staying stagnant from last Friday. I take solace in knowing that set backs occur, and that it could have been MUCH worse. From today, I have resumed my eating plan, and will be clean today and Monday. Sunday will be somewhat taxing as I have a morning wedding, and evening reception during which I plan to imbibe a few cocktails with the lady (perhaps a scotch w/some smoke nuts- ha ha). I will attempt to mitigate Sunday’s eating/drinking excursion by practicing moderation.
I also plan to attend the gym this upcoming Monday and Tuesday before my trip- And although I will not be eating PSMF style on my 2 clean eating days, I will be eating relatively low calorie & low carb. Tuesday, 3/10/09 Goal = 204.0 lbs (+4 lbs from original target, due to set-back) I still plan to hit 190.0 lbs by D Day on April 18th, although this past week’s chivalries will make adherence to plan that much more critical when I return from Prague .
Friday, February 27, 2009
Dropping the 2 Liter
Morning Weigh-In = 205.0 lbs
Over the last week, I’ve dropped about 4 lbs, which is the roughly the volume of a 2 liter bottle of 7-UP. Conceptualizing the loss with this visual tool is a strong motivator to keep strong, especially as cravings are often intense during the day.
For the upcoming weekend, I’m staying off the formulaic PSMF eating style, and will concentrate on 3 parameters: (1) Staying LC at under 30g per day (2) Keeping my daily calories at a range of 1,500-1,800 & (3) Training at the gym both Saturday & Sunday
My goal for next Friday, March 6th, is to be at 202.0 lbs or under, and pull the remaining 2 lbs off to hit my target weight by the following Tuesday’s weigh-in. I will not record my food log during this weekend unless I break my rules, but will report my training stats.
Have a great weekend.
Bengali Prime
For the upcoming weekend, I’m staying off the formulaic PSMF eating style, and will concentrate on 3 parameters: (1) Staying LC at under 30g per day (2) Keeping my daily calories at a range of 1,500-1,800 & (3) Training at the gym both Saturday & Sunday
My goal for next Friday, March 6th, is to be at 202.0 lbs or under, and pull the remaining 2 lbs off to hit my target weight by the following Tuesday’s weigh-in. I will not record my food log during this weekend unless I break my rules, but will report my training stats.
Have a great weekend.
Bengali Prime
Thursday, February 26, 2009
Waist Wonders
Thursday, February 26th, 2009
Morning Weigh-In = 206.5 lbs
6.5lbs to go until I hit the next resistance level! I had a great morning as I went down to my second to last belt notch with my current belt, taking me down about 2 inches in the last 7 weeks or so. My goal is to hit my final (7th) notch by March 10th, and then go shopping for some new clothes in early April! I am at about a 35 inch waist, and am hoping to be down to near or at my "early college days" waist of 32 (inches, not feet) by Judgement Day.
Meals/Supplements:
630am- Whey Protein Shake w/2 Hydroxcut
1000am- 1 Cafe Americano
100pm- 2 Chicken Breasts w/2 Hydroxycut
500pm- 2 Chicken Breasts
830pm- 2 Chicken Breasts
Calories/Carbs/Protein: 910/22/165g
Morning Weigh-In = 206.5 lbs
6.5lbs to go until I hit the next resistance level! I had a great morning as I went down to my second to last belt notch with my current belt, taking me down about 2 inches in the last 7 weeks or so. My goal is to hit my final (7th) notch by March 10th, and then go shopping for some new clothes in early April! I am at about a 35 inch waist, and am hoping to be down to near or at my "early college days" waist of 32 (inches, not feet) by Judgement Day.
Meals/Supplements:
630am- Whey Protein Shake w/2 Hydroxcut
1000am- 1 Cafe Americano
100pm- 2 Chicken Breasts w/2 Hydroxycut
500pm- 2 Chicken Breasts
830pm- 2 Chicken Breasts
Calories/Carbs/Protein: 910/22/165g
Wednesday, February 25, 2009
Another Day on the Hunger Train
Wednesday, February 25th
No Weigh-In
Meals/Supplements:
600am- Met-Rx + 1 Cup Coffee w/1 oz. half & half
1000am- 2 Hydroxcut
100pm- 4 servings fat free cottage cheese
400pm- Whey Protein Shake w/multi-vitamin
700pm- 2 Chicken Breasts w/1 Tblspn Udo's Choice + 10 Almonds
Calories/Carbs/Protein: 1250/53g/180g
No Weigh-In
Meals/Supplements:
600am- Met-Rx + 1 Cup Coffee w/1 oz. half & half
1000am- 2 Hydroxcut
100pm- 4 servings fat free cottage cheese
400pm- Whey Protein Shake w/multi-vitamin
700pm- 2 Chicken Breasts w/1 Tblspn Udo's Choice + 10 Almonds
Calories/Carbs/Protein: 1250/53g/180g
Tuesday, February 24, 2009
UFC (Ultimate Fighting Calcuttan) Light Heavyweight Weigh-In
Morning Weigh-In = 207.5 lbs
Meals/Supplements:
700am- Whey Protein Shake + 2 Hydroxycut
1100am- 2 Hydroxycut
100pm- 2 Chicken Breasts
700pm- 2 Chicken Breasts + 1 Tablespoon Udo's Choice
I was under the weather today, running a slight fever and feeling very weak. Thus, I did not get in the resistance training session that I had intended to, and will hit the gym on Thursday instead (3 day/week protocol). I will likely follow that with another resistance training session on Saturday, and a high intensity cardio session on Sunday to initiate an aggressive GH response.
Calories/Carbs/Protein: 810/17g(The CB are lightly seasoned)/130g
Meals/Supplements:
700am- Whey Protein Shake + 2 Hydroxycut
1100am- 2 Hydroxycut
100pm- 2 Chicken Breasts
700pm- 2 Chicken Breasts + 1 Tablespoon Udo's Choice
I was under the weather today, running a slight fever and feeling very weak. Thus, I did not get in the resistance training session that I had intended to, and will hit the gym on Thursday instead (3 day/week protocol). I will likely follow that with another resistance training session on Saturday, and a high intensity cardio session on Sunday to initiate an aggressive GH response.
Calories/Carbs/Protein: 810/17g(The CB are lightly seasoned)/130g
Monday, February 23, 2009
Kornered by the Kit Kat
The PSMF resumed today, albeit with many hunger pangs from my rapid reacclimation to a somewhat normal caloric eating plan this past weekend. I went light on the thermogenics because of this, and drank plenty of H20 to stay hydrated and moderate cravings.
In addition, around 1100am or so, my supervisor gave me a JUMBO Kit Kat bar. For those uninformed (my bro-skee Jay will not be lacking this information, or perhaps anyone else who has seen my giant gut), the Kit Kat is my favorite candy bar. It is utterly delicious and so satisfying that I would actually skip watching a Hulk trailer if offered one...before that is. I accepted the gift graciously, and placed it in the upstairs fridge for safe storage. I will enjoy this delicious treat AFTER my wedding as a gift to myself and my rapidly decline waistline (hopefully).
Meals/Supplements:
600am- Whey Protein Shake w/2 Hydroxycut
1000am- Whey Protein Shake
100pm- 1 Can Salmon (Trader Joes)
600pm- 2 Chicken Breasts w/1 Multi-Vitamin + 1 Scoop Whey Protein
As a result of having a can of salmon, I did not take my usual daily tablespoon of Udo's choice because I did receive the requisite amount of EFA's.
Calories/Carbs/Protein: 1,170/11g/193g
In addition, around 1100am or so, my supervisor gave me a JUMBO Kit Kat bar. For those uninformed (my bro-skee Jay will not be lacking this information, or perhaps anyone else who has seen my giant gut), the Kit Kat is my favorite candy bar. It is utterly delicious and so satisfying that I would actually skip watching a Hulk trailer if offered one...before that is. I accepted the gift graciously, and placed it in the upstairs fridge for safe storage. I will enjoy this delicious treat AFTER my wedding as a gift to myself and my rapidly decline waistline (hopefully).
Meals/Supplements:
600am- Whey Protein Shake w/2 Hydroxycut
1000am- Whey Protein Shake
100pm- 1 Can Salmon (Trader Joes)
600pm- 2 Chicken Breasts w/1 Multi-Vitamin + 1 Scoop Whey Protein
As a result of having a can of salmon, I did not take my usual daily tablespoon of Udo's choice because I did receive the requisite amount of EFA's.
Calories/Carbs/Protein: 1,170/11g/193g
Sunday, February 22, 2009
Lord of the Meals
Last night, after posting my daily meals, I didn't realize that I wasn't finished. I attended a short birthday celebration at BJ's Brewhouse in Newark, and was forced to have a meal as a part of the celebrations. I understand that this is the polite and correct thing to do, and thus had a small crouton-free ceasar salad with a side of blackened chicken breast. I subsequently headed to San Francisco for an evening at the Bubble Lounge, and treated myself to 2 diet cokes. Overall, I am very proud of my resolve, as the temptation of the prized BJ pizookie & pepperoni pizza were difficult to resist. Another conclusion I realized during this transformation is that it is very difficult to stay on course, even if one's resolve is intact! For example, in the course of proper etiquette and consideration for my friend, I had to eat at least something. Although I was "clean," I went over my caloric target.
Saturday's Updated Ratios of Calories/Carbs/Protein: 2,400/18g/240g
This morning, I had breakfast with a school colleague, and a mirror image of yesterday occured. This breakfast was planned in advance, and as such, did not feel that it would be proper to cancel. We had BF at a local cafe called Katey's corner in San Ramon, and I had a nice low carb breakfast of 3 over-easy eggs with a 8 oz. piece of medium cooked prime rib. I washed it all down with black coffee w/a bit of half & half. Again, as yesterday, I had deviated from plan.
The Conclusion? Except for next Saturday's clean refeed, I will take a que from Mr. Tolkien and live like a hobbit. I will abstain from any social meals, gatherings, or functions which could take me off track. It is pure PSMF tomorrow through Friday, and next Sunday through Saturday night of the 7th.
Meals/Supplements:
900am- 3 Eggs with 8 oz. Prime Rib & Coffee w/H&H (Calories = 900, Pro = 60g, CHO = 4g)
1200pm- 2 Chicken Breasts (Calories = 220, Pro = 42g, CHO = 6g)
330pm- 2 Turkey Burger Patties w/1 Multi-Vitamin (Calories = 380, Protein = 62g, CHO = 0g)
730pm- 1 Chicken Leg + Whey Protein Shake (Calories = 650, Protein = 80g, CHO = 4g)
Calories/Carbs/Protein: 2,150/14g/244g
Training:
Cardio: 30 Minutes Elliptical = 400 Calories Expended
Saturday's Updated Ratios of Calories/Carbs/Protein: 2,400/18g/240g
This morning, I had breakfast with a school colleague, and a mirror image of yesterday occured. This breakfast was planned in advance, and as such, did not feel that it would be proper to cancel. We had BF at a local cafe called Katey's corner in San Ramon, and I had a nice low carb breakfast of 3 over-easy eggs with a 8 oz. piece of medium cooked prime rib. I washed it all down with black coffee w/a bit of half & half. Again, as yesterday, I had deviated from plan.
The Conclusion? Except for next Saturday's clean refeed, I will take a que from Mr. Tolkien and live like a hobbit. I will abstain from any social meals, gatherings, or functions which could take me off track. It is pure PSMF tomorrow through Friday, and next Sunday through Saturday night of the 7th.
Meals/Supplements:
900am- 3 Eggs with 8 oz. Prime Rib & Coffee w/H&H (Calories = 900, Pro = 60g, CHO = 4g)
1200pm- 2 Chicken Breasts (Calories = 220, Pro = 42g, CHO = 6g)
330pm- 2 Turkey Burger Patties w/1 Multi-Vitamin (Calories = 380, Protein = 62g, CHO = 0g)
730pm- 1 Chicken Leg + Whey Protein Shake (Calories = 650, Protein = 80g, CHO = 4g)
Calories/Carbs/Protein: 2,150/14g/244g
Training:
Cardio: 30 Minutes Elliptical = 400 Calories Expended
Biceps: 1. Barbell Curl (45*10. 65*10, 75*8, 85*6, 85*6) 2. DB Curl (30*10, 40*8, 35*8)
Weekend Refeed Commentary:
The weekend refeed went in excess of what I had planned, by a margin of approximately 550 calories. Not a disaster, however not to plan. My plan for Tues-Fri of this week is to stick to the hardcore PSMF, and keep daily caloric intake around 1,000 or so. Tomorrow, as I am easing back into it, I may have a slightly higher caloric intake of around 1,200 calories or so. Stay tuned...
Saturday, February 21, 2009
PSMF-Style Refeed
Happy Saturday!
Today marks my 1st weekend with my PSMF style eating plan, and it will certainly be a challenge. Donuts, beers, pizza, and the other glorious items that I used to consume with reckless abandon are off limits until Prague. I'm sure that during the time I am in the Czech Republic, the worries of thier local economy will be long forgetten as there is a massive surge to their GDP from daily consumption of baked goods.
I had pondered a modification to the PSMF when I started, which I then abandoned. After further reexamination, I am now implementing this mod. In quick summary, I will be having a 1 day "refeed" today, and next Saturday of the 28th to reset leptin levels, and optimize my metabolic efficiency. As before, I ask you to follow my progress and withhold judgement, as I have done a fair amount of research on these topics, albeit without much of the corresponding action one might expect. In essence, I will simply up my calories for about 24 hours on each of these days (in regards to today, from 8am today to 10am tomorrow), however will keep my macronutrient ratios similar. In other words, my diet will still be clean, yet the food intake will simply be bit higher in the range of 2,000-2500 extra calories during each refeed. My carbs will be near zero, protein will be high, and EFA's will still be incorporated.
As stated previously, I will have my morning weigh-ins resume by Tuesday, and I am confident that I should be at 200.0 lbs or below by the time I board my plane to Prague. As consequence, I hope they refund me back some of my airfare as they charged me double the ticket price due to "aisle space restrictions." What's up with that dawg?
Meals/Supplements:
700AM- 8 Eggs whites + 2 Whole Eggs + 3 pp bacon w/Multivitamin + 2 Hydroxycut
800AM- 2 cups black coffee w/2 ounces of Half & Half
1200PM- 1 Large Chicken Leg w/Thigh (Whole Foods- Spice Marinade, no extra sugar)
300PM- Whey Protein Shake + 2 Hydroxycut
500PM- 1/2 Whey Protein Shake (Post Workout) + 1/2 can tuna
600PM- 1 Large Chicken Leg w/Thigh (Same as before)
Calories/Carbs/Protein: 2000/15g/210g
Calories were approximately 1,000 greater than a PSMF day, and I am aiming to be at about 1,500 total calories for tomorrow. The overall calorie excess (as per PSMF protocol) will be about 1,500-2,000 calories, depending on which range one strives for. I believe due to my higher body mass, that 1,000 is a better threshold, an updated view from when I first started.
Training @ 300pm:
Chest:
Flat Dumbell Press: 55*10, 60*8, 70*6, 80*3
Incline Dumbell Press: 50*10, 55*8, 65*6
Shoulders:
Military Press (Dumbells): 40*10, 45*10, 50*10
Lateral Raise (Dumbells): 3 sets of 10 w/15 lbs
Today marks my 1st weekend with my PSMF style eating plan, and it will certainly be a challenge. Donuts, beers, pizza, and the other glorious items that I used to consume with reckless abandon are off limits until Prague. I'm sure that during the time I am in the Czech Republic, the worries of thier local economy will be long forgetten as there is a massive surge to their GDP from daily consumption of baked goods.
I had pondered a modification to the PSMF when I started, which I then abandoned. After further reexamination, I am now implementing this mod. In quick summary, I will be having a 1 day "refeed" today, and next Saturday of the 28th to reset leptin levels, and optimize my metabolic efficiency. As before, I ask you to follow my progress and withhold judgement, as I have done a fair amount of research on these topics, albeit without much of the corresponding action one might expect. In essence, I will simply up my calories for about 24 hours on each of these days (in regards to today, from 8am today to 10am tomorrow), however will keep my macronutrient ratios similar. In other words, my diet will still be clean, yet the food intake will simply be bit higher in the range of 2,000-2500 extra calories during each refeed. My carbs will be near zero, protein will be high, and EFA's will still be incorporated.
As stated previously, I will have my morning weigh-ins resume by Tuesday, and I am confident that I should be at 200.0 lbs or below by the time I board my plane to Prague. As consequence, I hope they refund me back some of my airfare as they charged me double the ticket price due to "aisle space restrictions." What's up with that dawg?
Meals/Supplements:
700AM- 8 Eggs whites + 2 Whole Eggs + 3 pp bacon w/Multivitamin + 2 Hydroxycut
800AM- 2 cups black coffee w/2 ounces of Half & Half
1200PM- 1 Large Chicken Leg w/Thigh (Whole Foods- Spice Marinade, no extra sugar)
300PM- Whey Protein Shake + 2 Hydroxycut
500PM- 1/2 Whey Protein Shake (Post Workout) + 1/2 can tuna
600PM- 1 Large Chicken Leg w/Thigh (Same as before)
Calories/Carbs/Protein: 2000/15g/210g
Calories were approximately 1,000 greater than a PSMF day, and I am aiming to be at about 1,500 total calories for tomorrow. The overall calorie excess (as per PSMF protocol) will be about 1,500-2,000 calories, depending on which range one strives for. I believe due to my higher body mass, that 1,000 is a better threshold, an updated view from when I first started.
Training @ 300pm:
Chest:
Flat Dumbell Press: 55*10, 60*8, 70*6, 80*3
Incline Dumbell Press: 50*10, 55*8, 65*6
Shoulders:
Military Press (Dumbells): 40*10, 45*10, 50*10
Lateral Raise (Dumbells): 3 sets of 10 w/15 lbs
Friday, February 20, 2009
PSMF Day 4
AM Weigh-In = 208.5 lbs
Meals/Supplements:
700AM- Whey Protein Shake w/2 Hydroxycut
900AM- 1 Medium Americano
1000AM- 1 Can Tuna w/1 Tablespoon Udo's Choice
1200PM- 2 Hydroxycut
100PM- 15 Egg Whites
700PM- Whey Protein Shake
Calories/Carbs/Protein: 1,000/8g/170g
Meals/Supplements:
700AM- Whey Protein Shake w/2 Hydroxycut
900AM- 1 Medium Americano
1000AM- 1 Can Tuna w/1 Tablespoon Udo's Choice
1200PM- 2 Hydroxycut
100PM- 15 Egg Whites
700PM- Whey Protein Shake
Calories/Carbs/Protein: 1,000/8g/170g
Thursday, February 19, 2009
PSMF Day 3
AM Weigh-In = 209.5 lbs
Today's weigh-in relays a success. I have broken through the 210 lb resistance barrier. As to be expected, I have certain weight placeholders on my mental body recomp journey that I have associated with a strong feeling of success. Not ironically, they are at each 10 lb marker from 180lbs to all the levels of fatness I have acheived through carefully non-controlled fast food binges thoughout the years. In all seriousness, 210 lbs represents the 1st true resistance barrier from when I broke through many years ago, that caused a cascade into truly abhorrent eating habits and mindless weight gain, culminating into my heaviest weight of 242.5 lbs back in 2006.
As I hope to acheive 190.0 lbs (could be adjusted to 180-185 lbs depending on my body's reaction to my transformational catalysts), I look forward to sharing what each of these breakpoints mean, but only after I acheive them!
Despite the early am success of the scale reading, today was very difficult due to simple fatigue. Last night, due to a combination of too much Hydroxycut (I should have worked up to the normal dose) and late afternoon coffee, I did not fall asleep until after 2am. Waking up at 6am put me at a severe disadvantage, as it is when we are fatigued that we start to grow weary of our developing habits. I was hungry throughout the day, but did remain strong on my PSMF eating plan. I was having some stomach pain through the day (due to massive ingestion of coffee/espresso), so modded my plan a bit today to counteract the feeling. I realized that I had some Trader Joes "Just Chicken"(basically pre-cooked chicken breast) in my work fridge that I forgot about (which is ironic, as I never forget about food).
Meals/Supplements:
600AM- Whey Protein Shake w/2 Hydroxycut
900AM- 1 Large Cafe Americano (Water w/3 Shots Espresso = 0 Calories)
1000AM- 2 Hydroxycut
100PM- 7.5 oz "Just Chicken"
600PM- 7.5 oz "Just Chicken" + 1 Multi-Vitamin + 1 Tablespoon Udo's Choice
Calories/Carbs/Protein: 910g/5g/150g
In summary, my protein numbers are lacking, and I am hoping to compensate over the next few days by upping the daily grams to about 180 per day. In my opinion, the addition of more protein is a worthy modification despite the collateral effect of higher calories, as it should help to minimize the utlization of LBM for energy substrates during this hypo-caloric period.
Today's weigh-in relays a success. I have broken through the 210 lb resistance barrier. As to be expected, I have certain weight placeholders on my mental body recomp journey that I have associated with a strong feeling of success. Not ironically, they are at each 10 lb marker from 180lbs to all the levels of fatness I have acheived through carefully non-controlled fast food binges thoughout the years. In all seriousness, 210 lbs represents the 1st true resistance barrier from when I broke through many years ago, that caused a cascade into truly abhorrent eating habits and mindless weight gain, culminating into my heaviest weight of 242.5 lbs back in 2006.
As I hope to acheive 190.0 lbs (could be adjusted to 180-185 lbs depending on my body's reaction to my transformational catalysts), I look forward to sharing what each of these breakpoints mean, but only after I acheive them!
Despite the early am success of the scale reading, today was very difficult due to simple fatigue. Last night, due to a combination of too much Hydroxycut (I should have worked up to the normal dose) and late afternoon coffee, I did not fall asleep until after 2am. Waking up at 6am put me at a severe disadvantage, as it is when we are fatigued that we start to grow weary of our developing habits. I was hungry throughout the day, but did remain strong on my PSMF eating plan. I was having some stomach pain through the day (due to massive ingestion of coffee/espresso), so modded my plan a bit today to counteract the feeling. I realized that I had some Trader Joes "Just Chicken"(basically pre-cooked chicken breast) in my work fridge that I forgot about (which is ironic, as I never forget about food).
Meals/Supplements:
600AM- Whey Protein Shake w/2 Hydroxycut
900AM- 1 Large Cafe Americano (Water w/3 Shots Espresso = 0 Calories)
1000AM- 2 Hydroxycut
100PM- 7.5 oz "Just Chicken"
600PM- 7.5 oz "Just Chicken" + 1 Multi-Vitamin + 1 Tablespoon Udo's Choice
Calories/Carbs/Protein: 910g/5g/150g
In summary, my protein numbers are lacking, and I am hoping to compensate over the next few days by upping the daily grams to about 180 per day. In my opinion, the addition of more protein is a worthy modification despite the collateral effect of higher calories, as it should help to minimize the utlization of LBM for energy substrates during this hypo-caloric period.
Wednesday, February 18, 2009
PSMF Day 2
Yesterday, I mentioned that the PSMF should get easier after the 1st day.... I was grossly incorrect. I am as hungry as I was yesterday, but I am also more irritable, annoyed, and having trouble about thinking about anything other than food. Although this could be said of me before the PSMF day(s), it seems even more intense today.
I am staying on course however, as the goal of 200.0 lbs by March 10th looms largely on the motion picture screen of my mind. This film is preceded though, by many previews of Krispy Kreme commercials, a Hot Pocket bit, and the occasional Burger King ad.
On Friday's post, I stated that I would be doing daily weigh-ins. I want to modify this statement to mean that I will do daily weigh-ins, WHEN I am at my apartment in San Anselmo (where I reside during the week due to work), as to keep the weighing consistent with my "Official" scale. As such, I will probably have weight updates approximately 4 times per week (usually Tuesday - Friday). I don't believe this small deviation will not have affect to my ultimate results, as I had already made the decision to not make any adjustments to my plan between now & Prague.
Today's Meals/Supplements:
600AM- Whey Protein Shake w/2 Hydroxycut
1000AM- 1 Cup Black Coffee w/2 Hydroxcut
1200PM- Whey Protein Shake w/1 Tbslpn Udo's Choice & 1 Multi-vitamin
200PM- 2 Hydroxycut
600PM- 8 Servings Egg Whites
900PM- Whey Protein Shake
Plan Deviations-
As I am still in the transition phase of becoming a fat-burner (ketogenic phase transition), I decided to end my day with a protein shake as opposed to the plan meal of a can of tuna. My stomach was simply not feeling the love for solid food, and I made an executive fat boy decision. In retrospect, it was probably a solid call as my protein grams for the day were already lower than target.
Calories/Carbs/Protein: 1,040/12g/175g
I am staying on course however, as the goal of 200.0 lbs by March 10th looms largely on the motion picture screen of my mind. This film is preceded though, by many previews of Krispy Kreme commercials, a Hot Pocket bit, and the occasional Burger King ad.
On Friday's post, I stated that I would be doing daily weigh-ins. I want to modify this statement to mean that I will do daily weigh-ins, WHEN I am at my apartment in San Anselmo (where I reside during the week due to work), as to keep the weighing consistent with my "Official" scale. As such, I will probably have weight updates approximately 4 times per week (usually Tuesday - Friday). I don't believe this small deviation will not have affect to my ultimate results, as I had already made the decision to not make any adjustments to my plan between now & Prague.
Today's Meals/Supplements:
600AM- Whey Protein Shake w/2 Hydroxycut
1000AM- 1 Cup Black Coffee w/2 Hydroxcut
1200PM- Whey Protein Shake w/1 Tbslpn Udo's Choice & 1 Multi-vitamin
200PM- 2 Hydroxycut
600PM- 8 Servings Egg Whites
900PM- Whey Protein Shake
Plan Deviations-
As I am still in the transition phase of becoming a fat-burner (ketogenic phase transition), I decided to end my day with a protein shake as opposed to the plan meal of a can of tuna. My stomach was simply not feeling the love for solid food, and I made an executive fat boy decision. In retrospect, it was probably a solid call as my protein grams for the day were already lower than target.
Calories/Carbs/Protein: 1,040/12g/175g
Tuesday, February 17, 2009
There is a New Transformer In Town: Hunger Maximus
Today marked day 1 of the PSMF.
My hunger throughout the day was pretty strong, and I definitely felt that I was going to cave more than a few (meaning 12) times. The motivation of my upcoming trip to Prague, and more prominently, my shirtless wedding, prompted me to stay the course and remain on track. As the 1st day is usually the toughest when starting new eating plans, I am confident that this pattern of eating will become easier over the days ahead. In addition, as this plan has a definite stop date (at the inception of my bp trip) in 3 weeks, the path is more treadable as the light at the end of the tunnel is present, albeit very far away. In advance, excuse my poor grammer as the keyboard is looking tasty and my hunger is overtaking me. I apologize to Anusha in advance in case she can't reach me due to my ingestion of my cell phone.
I did not violate any of the critical tenets of my PSMF plan, although I will be subsituting egg whites for chicken this week as a last minute change as I: (1) Did not prepare my chicken breasts last night as planned & (2) I have several containers of Egg Whites which will spoil if not used by week end. As a result, my protein will be slightly lower than target through Friday, and my calories will be slightly higher. These are modest changes, and in my opinion, should not alter my ultimate fat loss results. Today however, to get things started and maintain utmost simplicty & compliance, I had 3 Whey protein shakes (vs the targeted 2/daily) and only 1 solid meal (if you could even call it that!) . The only deviation I made (by accident) was the lack of inclusion of my daily multi-vitamin, as I forgot to take it before leaving work today.
Meals/Supplements:
600AM- Whey Protein Shake w/2 Hydroxycut (Calories = 240, Carbs = 4g)
1000AM- 1 Cup Black Coffee w/2 Hydroxycut
100PM- Whey Shake w/2 Hydroxycut & 1 Tblspn Udo's Choice (Calories = 360, Carbs = 4g)
530PM- 1 Can Tuna (Calories = 150, Carbs = 0g)
800PM- Whey Protein Shake w/1 Cup Broccoli (steamed) (Calories = 270, Carbs = 8g)
Calories/Carbs/Protein: 1,020/16g/157g
I was over my calories for the day by about 100-150. My carb value was about perfect, and my protein intake was about 25g lower than my target. Tomorrow is another day, and it shall be a better day. Hunger Maximus will be transforming into Lean-a-sor, and finally into Bengali Prime, come April.
My hunger throughout the day was pretty strong, and I definitely felt that I was going to cave more than a few (meaning 12) times. The motivation of my upcoming trip to Prague, and more prominently, my shirtless wedding, prompted me to stay the course and remain on track. As the 1st day is usually the toughest when starting new eating plans, I am confident that this pattern of eating will become easier over the days ahead. In addition, as this plan has a definite stop date (at the inception of my bp trip) in 3 weeks, the path is more treadable as the light at the end of the tunnel is present, albeit very far away. In advance, excuse my poor grammer as the keyboard is looking tasty and my hunger is overtaking me. I apologize to Anusha in advance in case she can't reach me due to my ingestion of my cell phone.
I did not violate any of the critical tenets of my PSMF plan, although I will be subsituting egg whites for chicken this week as a last minute change as I: (1) Did not prepare my chicken breasts last night as planned & (2) I have several containers of Egg Whites which will spoil if not used by week end. As a result, my protein will be slightly lower than target through Friday, and my calories will be slightly higher. These are modest changes, and in my opinion, should not alter my ultimate fat loss results. Today however, to get things started and maintain utmost simplicty & compliance, I had 3 Whey protein shakes (vs the targeted 2/daily) and only 1 solid meal (if you could even call it that!) . The only deviation I made (by accident) was the lack of inclusion of my daily multi-vitamin, as I forgot to take it before leaving work today.
Meals/Supplements:
600AM- Whey Protein Shake w/2 Hydroxycut (Calories = 240, Carbs = 4g)
1000AM- 1 Cup Black Coffee w/2 Hydroxycut
100PM- Whey Shake w/2 Hydroxycut & 1 Tblspn Udo's Choice (Calories = 360, Carbs = 4g)
530PM- 1 Can Tuna (Calories = 150, Carbs = 0g)
800PM- Whey Protein Shake w/1 Cup Broccoli (steamed) (Calories = 270, Carbs = 8g)
Calories/Carbs/Protein: 1,020/16g/157g
I was over my calories for the day by about 100-150. My carb value was about perfect, and my protein intake was about 25g lower than my target. Tomorrow is another day, and it shall be a better day. Hunger Maximus will be transforming into Lean-a-sor, and finally into Bengali Prime, come April.
Friday, February 13, 2009
PSMF
Friday, 2/13/09 Morning Weigh-In = 212.0 lbs
Net Loss From Last Week = -1.0 lbs
I am encouraged by this progress from last Friday for several reasons. The primary reason is that I had an abhorrent cheat evening last Saturday where I drank till I looked Irish, ate poorly last Friday night for an amigo's birthday- having both pizza and several beers, and finally, having a half-day free for all this past Wednesday on my 32nd birthday. The other huge positive is that I made this difference on the problem scale, which means I probably truly dropped to 211.0 lbs on my primary scale, which I was unable to use this morning as I was staying over at my folks to leave early this morning to see the lady.
With approimately 3.5 weeks until my 1st deadline on Tuesday, March 10th, I have approximately 11lbs of fat that I wish to cut. As such, I am forced to take some pretty drastic and painful measures to burn off the requisite portion of fat via an eating plan called a PSMF.
I don't have the time or energy to detail the science of such a plan, however if emailed, I will happily email an ebook which outlines the plan in detail by a very intelligent and well learned nutritional researcher. This plan should, in about 19 days (From Tuesday, February 17th to Saturday, March 7th) be able to take my bodyweight down to approximatley 200 lbs or below, and burn about 10-12 lbs of body fat off during that time. I understand that there is a common conception that the MAXIMUM rate of fat loss is 2 lbs, which is a ridiculous statement on so many levels, however I do not wish to digress.I will cease the plan on Saturday of the 7th as I have a wedding reception to attend with the lady, and will cease the plan for approximately 24 hours, and will perform it for one more day until my Tuesday, March 10th weigh-in.
The plan is basically, to consume approximately 1,000 calories per day during my 19 day cycle, of which the macronutrient ratio will be approximately 80% protein, 15% fat, & 5% carbohydrate. There are no cheat days, and resistance training will be performed 3 times per week w/compound movements to preserve LBM. Minimal cardio will be performed with the exception of 3 LOW INTENSITY 1/2 hour sessions with each resistance training session as to minimize the flood of catabolic hormonal signals during this highly hypo-caloric period. In addition, weigh-ins will be performed DAILY as to stay on track, and initiate sufficient motivation to weather the daily hunger pangs and CPK temptation as I walk around during my lunch hour. Finally, I will be taking a thermogenic supplement (Hydroxycut) to facilitate fat loss, curb hunger, & deter the slowdown in metabolic rate. One addition to the PSMF is the allowance of a portion of non-starchy vegetables with each meal as non-caloric elements to facilitate digestion and adequate intake of vitamins, minerals, and antioxidants. I will allow these to my meals that do not involve a whey shake. In addition, a good multivitamin be consumed on a daily basis.
Daily Menu (Set in Stone During The Period)
Morning- Whey Protein Shake (Calories = 240, Protein = 44g).
Lunch @ 1pm- 1 Can of Tuna w/1 Tblspn UC Oil & Broccoli (Calories = 270, Protein = 35g)
Post Work @ 5pm- Whey Protein Shake (Calories = 240, Protein = 44g)
Dinner @ 8pm- 2 Chicken Breasts & Broccoli (Calories = 220, Protein = 60g)
Total Calories = 970
Total Protein = 183 grams
In the interim, between now & Tuesday, I will be eating moderate carb, and moderate cal. I will be training this weekend as well, although I will not post to my blog as this is the first time I've spent with the lady in 4 weeks, and I don't want to be making out with my laptop when I should be hanging with her at Baskin Rob, err... I mean Fresh Choice. For the day today (just to post my last bit before Tuesday), my meals were:
800AM- 4 Eggs W/5 Pieces of Nitrate-Free Bacon (Carbs = 0, Calories =700)
1230PM- Whey Protein Shake (Carbs = 4g, Calories = 240)
300PM- Protein Bar (Calories = 300)
600PM- Lamb Curry (Calories = 400)
Total Daily Calories = 1,650
Net Loss From Last Week = -1.0 lbs
I am encouraged by this progress from last Friday for several reasons. The primary reason is that I had an abhorrent cheat evening last Saturday where I drank till I looked Irish, ate poorly last Friday night for an amigo's birthday- having both pizza and several beers, and finally, having a half-day free for all this past Wednesday on my 32nd birthday. The other huge positive is that I made this difference on the problem scale, which means I probably truly dropped to 211.0 lbs on my primary scale, which I was unable to use this morning as I was staying over at my folks to leave early this morning to see the lady.
With approimately 3.5 weeks until my 1st deadline on Tuesday, March 10th, I have approximately 11lbs of fat that I wish to cut. As such, I am forced to take some pretty drastic and painful measures to burn off the requisite portion of fat via an eating plan called a PSMF.
I don't have the time or energy to detail the science of such a plan, however if emailed, I will happily email an ebook which outlines the plan in detail by a very intelligent and well learned nutritional researcher. This plan should, in about 19 days (From Tuesday, February 17th to Saturday, March 7th) be able to take my bodyweight down to approximatley 200 lbs or below, and burn about 10-12 lbs of body fat off during that time. I understand that there is a common conception that the MAXIMUM rate of fat loss is 2 lbs, which is a ridiculous statement on so many levels, however I do not wish to digress.I will cease the plan on Saturday of the 7th as I have a wedding reception to attend with the lady, and will cease the plan for approximately 24 hours, and will perform it for one more day until my Tuesday, March 10th weigh-in.
The plan is basically, to consume approximately 1,000 calories per day during my 19 day cycle, of which the macronutrient ratio will be approximately 80% protein, 15% fat, & 5% carbohydrate. There are no cheat days, and resistance training will be performed 3 times per week w/compound movements to preserve LBM. Minimal cardio will be performed with the exception of 3 LOW INTENSITY 1/2 hour sessions with each resistance training session as to minimize the flood of catabolic hormonal signals during this highly hypo-caloric period. In addition, weigh-ins will be performed DAILY as to stay on track, and initiate sufficient motivation to weather the daily hunger pangs and CPK temptation as I walk around during my lunch hour. Finally, I will be taking a thermogenic supplement (Hydroxycut) to facilitate fat loss, curb hunger, & deter the slowdown in metabolic rate. One addition to the PSMF is the allowance of a portion of non-starchy vegetables with each meal as non-caloric elements to facilitate digestion and adequate intake of vitamins, minerals, and antioxidants. I will allow these to my meals that do not involve a whey shake. In addition, a good multivitamin be consumed on a daily basis.
Daily Menu (Set in Stone During The Period)
Morning- Whey Protein Shake (Calories = 240, Protein = 44g).
Lunch @ 1pm- 1 Can of Tuna w/1 Tblspn UC Oil & Broccoli (Calories = 270, Protein = 35g)
Post Work @ 5pm- Whey Protein Shake (Calories = 240, Protein = 44g)
Dinner @ 8pm- 2 Chicken Breasts & Broccoli (Calories = 220, Protein = 60g)
Total Calories = 970
Total Protein = 183 grams
In the interim, between now & Tuesday, I will be eating moderate carb, and moderate cal. I will be training this weekend as well, although I will not post to my blog as this is the first time I've spent with the lady in 4 weeks, and I don't want to be making out with my laptop when I should be hanging with her at Baskin Rob, err... I mean Fresh Choice. For the day today (just to post my last bit before Tuesday), my meals were:
800AM- 4 Eggs W/5 Pieces of Nitrate-Free Bacon (Carbs = 0, Calories =700)
1230PM- Whey Protein Shake (Carbs = 4g, Calories = 240)
300PM- Protein Bar (Calories = 300)
600PM- Lamb Curry (Calories = 400)
Total Daily Calories = 1,650
Tuesday, February 10, 2009
Good Start
The week has started out strong, including a successful day of intermittent fasting yesterday, followed by a strong workout and adherence to the outlined nutritional protocol today.
Monday, 2/09/09'
Monday, 2/09/09'
- Performed Intermittent Fasting until 8pm, drinking only a few cups of black coffee and green tea, along with many cups of water to keep myself hydrated and to stave off hunger during they day.
- I broke my fast at approimately 830 pm by consuming 1 small chicken ceasar salad w/o croutons, and 3 Whole Foods ground beef patties for dinner.
Total Calories = 1,500 & Total Carbohydrates = Approximatley 15 grams
Tuesday, 2/10/09'
Meals:
1230pm- 1lb of Meatloaf w/1.5 Tablespoons Udo's Choice (TC = 1,200, Carbs = 20g)
Post Workout @ 730pm- 1 Met-Rx w/1.5 Tblspn UC (TC = 440, Carbs = 19g)
930pm- 2 ground beef burger patties (TC = 580, Carbs = 1g)
Total Calories = 2,220 & Total Carbohydrates = 40g
The total carbs were on the high side, but as the majority of them were post workout in the Met-Rx shake, this helps to minimize the insuligenic effects to store bodyfat.
Resistance Training @ 600pm
CHEST-
Bench Press: 135*10, 155*6, 165*5, 185 *3 (1 assisted)
Incline Dumbell Press: 50*10, 55*8, 60*6, 65*6
TRICEPS-
Triceps Push Down: 3 sets of 240*8
Cable Push-Down (Straight Bar): 2 set of 90*10
Friday, February 6, 2009
Complacent Combustion
Friday, 2/06/09
Morning Weight= 213.0 lbs
Net Change From Previous Week= 0.0 lbs
Bengali Prime has had a bad week. It happens to all us, even to those in possession of the matrix. Even with the substantial amount of gym time this week, I had no scale change in weight. Although I do believe I may have put on a bit of upper body muscle mass, as evidenced by increased strength in the gym, that does not offset the failure to remove the requisite amount of body fat I had originally targeted. With failure however, comes the opportunity to learn, improve, and adjust accordingly.
As such, in order to reach my goal weight of 200.00 lbs by March 10th, 2009 (approximately 4 1/2 weeks away), the following modifications are to be made-
NEW STRICT TRAINING/NUTRITION INCORPORATIONS:
1. 3 Meals Per Day (Only 1/2 lb meat per serving or 6 eggs)
2. No greater than 10 grams of carbohydrates daily
3. 1 serving of whey protein immediately after resistance training, & another 2-3 hours after.
4. Incorporation of Intermittent Fasting 2 days this upcoming week.
5. NO ALMONDS OR NUTS OF ANY KIND!!! (Perhaps the most important)
This plan will be followed until next Friday, and its effectiveness evaluated therein. Today, I had chosen to have a free day. I am not going to become a train wreak diet wise, but I have chosen to be flexible and indulge in some long forgotten treats; These have included a morning Pete's Coffee Mocha & a chicken burrito for lunch.
Stay tuned, Bengali Prime shall bounce back Stronger.... & LEANER...
Morning Weight= 213.0 lbs
Net Change From Previous Week= 0.0 lbs
Bengali Prime has had a bad week. It happens to all us, even to those in possession of the matrix. Even with the substantial amount of gym time this week, I had no scale change in weight. Although I do believe I may have put on a bit of upper body muscle mass, as evidenced by increased strength in the gym, that does not offset the failure to remove the requisite amount of body fat I had originally targeted. With failure however, comes the opportunity to learn, improve, and adjust accordingly.
As such, in order to reach my goal weight of 200.00 lbs by March 10th, 2009 (approximately 4 1/2 weeks away), the following modifications are to be made-
NEW STRICT TRAINING/NUTRITION INCORPORATIONS:
1. 3 Meals Per Day (Only 1/2 lb meat per serving or 6 eggs)
2. No greater than 10 grams of carbohydrates daily
3. 1 serving of whey protein immediately after resistance training, & another 2-3 hours after.
4. Incorporation of Intermittent Fasting 2 days this upcoming week.
5. NO ALMONDS OR NUTS OF ANY KIND!!! (Perhaps the most important)
This plan will be followed until next Friday, and its effectiveness evaluated therein. Today, I had chosen to have a free day. I am not going to become a train wreak diet wise, but I have chosen to be flexible and indulge in some long forgotten treats; These have included a morning Pete's Coffee Mocha & a chicken burrito for lunch.
Stay tuned, Bengali Prime shall bounce back Stronger.... & LEANER...
Wednesday, February 4, 2009
Good Progress
Meals:
730 am- 6 Eggs w/1.5 Tblspn Olive Oil (Calories = 600, Carbs = 3g)
1100am- 48 Almonds (Calories = 300, Carbs = 5g)
100pm- Baked Chicken W/Broccoli & 1.5 Tablespoons Udo's Choice
(Calories = 500, Carbs = 10g)
300pm- 30 Almonds (Calories = 200, Carbs = 3g)
530pm- Baked Chicken W/Broccoli (Calories = 375, Carbs = 10g)
730pm- 5 Servings of Egg Whites (125 Calories, Carbs = 0g)
Total Calories = 2,100 calories
Total Carbohydrates = 31 grams
Training:
I attended the Mt. Tam Racquet Club in Larkspur with my boy Maximum Kernage to do a little cardio and resistance training. Come Friday, I am planning to make some major changes to my nutrition and training program so stay tuned.
Cardio-
30 Minutes of Elliptical= 375 Calories Expended
Resistance Training-
Bench Press
135*10, 155*5, 165*5, 185*2 (1 rep completed/1 rep assisted)
Dumbell Curls
20*10, 25*10, 40*8
A short resistance training workout, but will be revamped and re-evaluated after this Friday's weigh-in.
730 am- 6 Eggs w/1.5 Tblspn Olive Oil (Calories = 600, Carbs = 3g)
1100am- 48 Almonds (Calories = 300, Carbs = 5g)
100pm- Baked Chicken W/Broccoli & 1.5 Tablespoons Udo's Choice
(Calories = 500, Carbs = 10g)
300pm- 30 Almonds (Calories = 200, Carbs = 3g)
530pm- Baked Chicken W/Broccoli (Calories = 375, Carbs = 10g)
730pm- 5 Servings of Egg Whites (125 Calories, Carbs = 0g)
Total Calories = 2,100 calories
Total Carbohydrates = 31 grams
Training:
I attended the Mt. Tam Racquet Club in Larkspur with my boy Maximum Kernage to do a little cardio and resistance training. Come Friday, I am planning to make some major changes to my nutrition and training program so stay tuned.
Cardio-
30 Minutes of Elliptical= 375 Calories Expended
Resistance Training-
Bench Press
135*10, 155*5, 165*5, 185*2 (1 rep completed/1 rep assisted)
Dumbell Curls
20*10, 25*10, 40*8
A short resistance training workout, but will be revamped and re-evaluated after this Friday's weigh-in.
Almond-trosity
Although the stock market has been rather abhorrent as of late, there was an surge in the price of Blue Diamond Stock- a certain investor named Bengali Prime consumed approximately 700 calories of smoked almonds within a 4 hour time period. There are no more almonds within a 1 hour flight of the Bay Area, and local chipmunks have no food left for the winter. In addition, I had some serious cravings and visited the local J-Box for a low carb meal after my cardio session. As such, my calories were about 30% higher than Target. I am going to combat this deviation by doing an intermittent fast from Wednesday evening to Thursday night.
Meals:
1000am: 80 Almonds = 500 Calories
1230pm: Baked Chicken w/Broccoli & 2 Tablespoons Udo's Choice = 650 Calories
200pm: 30 Almonds = 200 Calories
530pm: Small spinach salad + Baked Chicken w/Broccoli = 650 Calories
1000pm: 2 Bunless Jumbo Jacks W/Cheese + 1 Side Salad W/Ranch = 1,200 Calories
Total Calories = 3,200 Calories
Training:
1/2 Hour Medium Intensity Cardio Session
Approximately 4.0 mile pace @ 2.0 incline = 300 Calories Expended
Tuesday was a relative failure in terms of my progression. I should have incorporated a resistance training session (but was rather lazy) & really indulged on the quantity of food that I consumed. The rest of the week shall be better, if I hope to remain Bengali-bot numero uno.
Meals:
1000am: 80 Almonds = 500 Calories
1230pm: Baked Chicken w/Broccoli & 2 Tablespoons Udo's Choice = 650 Calories
200pm: 30 Almonds = 200 Calories
530pm: Small spinach salad + Baked Chicken w/Broccoli = 650 Calories
1000pm: 2 Bunless Jumbo Jacks W/Cheese + 1 Side Salad W/Ranch = 1,200 Calories
Total Calories = 3,200 Calories
Training:
1/2 Hour Medium Intensity Cardio Session
Approximately 4.0 mile pace @ 2.0 incline = 300 Calories Expended
Tuesday was a relative failure in terms of my progression. I should have incorporated a resistance training session (but was rather lazy) & really indulged on the quantity of food that I consumed. The rest of the week shall be better, if I hope to remain Bengali-bot numero uno.
Tuesday, February 3, 2009
Steady State Prime
Monday, 2/02/09
My intention for the day was to fast until dinner, which is a slight modification to my ZTP plan.
This incorporation of Intermittent Fasting is something that I've recently considered (this past weekend sometime during the Transformers 2 Superbowl Spot) from some further ponderings.
I only lasted until lunch however, and succumbed to some incessant hunger pangs. Not bad for the first day of attempted fasting, considering that in my previously rotund life, I would consider fasting if there were a moment greater than 4 seconds between bites of sandwich #'s 3 & 4.
Meals
100pm- 6 oz. Baked Chicken w/Broccoli & 2 Tbspns Udo's Choice ( Cal = 600)
700pm- 8oz Rib Eye Steak (Calories = 500)
1000pm- Post Gym Met-Rx Workout Shake (Calories = 250)
Total Daily Carbohydrates = 25 grams, Total Daily Calories = 1,350
At 830pm, I went to the gym to do a relatively painless low-intensity cardio session- I walked 2.0 miles on the treadmill at about 4.0mph at varying inclines. This session burned approximately 200 calories, and rounded the day in a productive fashion.
In retrospect, as this wasn't truly a fast day, I did go quite low on the calories. This is a top of mind consideration to optimize the ratio between fat loss and muscle retention.
My intention for the day was to fast until dinner, which is a slight modification to my ZTP plan.
This incorporation of Intermittent Fasting is something that I've recently considered (this past weekend sometime during the Transformers 2 Superbowl Spot) from some further ponderings.
I only lasted until lunch however, and succumbed to some incessant hunger pangs. Not bad for the first day of attempted fasting, considering that in my previously rotund life, I would consider fasting if there were a moment greater than 4 seconds between bites of sandwich #'s 3 & 4.
Meals
100pm- 6 oz. Baked Chicken w/Broccoli & 2 Tbspns Udo's Choice ( Cal = 600)
700pm- 8oz Rib Eye Steak (Calories = 500)
1000pm- Post Gym Met-Rx Workout Shake (Calories = 250)
Total Daily Carbohydrates = 25 grams, Total Daily Calories = 1,350
At 830pm, I went to the gym to do a relatively painless low-intensity cardio session- I walked 2.0 miles on the treadmill at about 4.0mph at varying inclines. This session burned approximately 200 calories, and rounded the day in a productive fashion.
In retrospect, as this wasn't truly a fast day, I did go quite low on the calories. This is a top of mind consideration to optimize the ratio between fat loss and muscle retention.
Sunday, February 1, 2009
The Battle Is Coming
Fedor vs Arlovski, GSP vs Penn, Snake Eyes vs Storm Shadow....
Prime vs The Fallen
http://www.youtube.com/watch?v=QAujq_F_AD0&fmt=22
The battle is coming, and I have to prime myself to become The Prime.
This morning, I awoke to 2 cups of black coffee at the local Panera, and followed this by a 930AM whey protein shake.
I've just returned from the gym, and did a 45 minute Eliptical workout, burning approximately 600 calories. I followed this workout with a cup of coffee (Note to Self: Too many cups today) and a post workout whey protein shake.
My last meal will consist of several cuts of fatty meat at my buddy's Partha's house for his annual Super Bowl party- This will likely consist of a pound of ribeye, 2 beef burgers (w/o bun), and perhaps a pork chop or a few pieces of chicken.
The total caloric load from the SB party will be in the range of 2,000 to 2,500 calories, culminating my total to between 2500 - 3000 calories. An indulgence, however pretty tame considering I will have less than 20g of carbs for the day, no booze, and will still have incorporated a full cardio workout.
Last night, I went to a UFC party at my boy Laser's place, and abstained from any snacks or booze. I did bring a salad I constructed from Whole Foods (About 800 Calories), keeping my daily caloric total to about 1,500 calories, a bit on the lower side to compensate from the previous day's carb load.
Preparation for THE FALLEN is commencing according to plan...
Prime vs The Fallen
http://www.youtube.com/watch?v=QAujq_F_AD0&fmt=22
The battle is coming, and I have to prime myself to become The Prime.
This morning, I awoke to 2 cups of black coffee at the local Panera, and followed this by a 930AM whey protein shake.
I've just returned from the gym, and did a 45 minute Eliptical workout, burning approximately 600 calories. I followed this workout with a cup of coffee (Note to Self: Too many cups today) and a post workout whey protein shake.
My last meal will consist of several cuts of fatty meat at my buddy's Partha's house for his annual Super Bowl party- This will likely consist of a pound of ribeye, 2 beef burgers (w/o bun), and perhaps a pork chop or a few pieces of chicken.
The total caloric load from the SB party will be in the range of 2,000 to 2,500 calories, culminating my total to between 2500 - 3000 calories. An indulgence, however pretty tame considering I will have less than 20g of carbs for the day, no booze, and will still have incorporated a full cardio workout.
Last night, I went to a UFC party at my boy Laser's place, and abstained from any snacks or booze. I did bring a salad I constructed from Whole Foods (About 800 Calories), keeping my daily caloric total to about 1,500 calories, a bit on the lower side to compensate from the previous day's carb load.
Preparation for THE FALLEN is commencing according to plan...
Saturday, January 31, 2009
The Prime Has Awakened
Solomon said...
I was watching Transformers last night and accidentially mistook Optimus for you...Looks like your plan is working.
This truthful comment from my boy Solomon the other day hits the nail on the head- The Prime, the Bengali Prime has awakened, and he will now rise (although his waist & weight, will fall...)
Yesterday, on Friday January 30th, I stepped on the scales for my weekly weigh-in. The Result?
Weight = 213.0 lbs. A loss of 2.0 lbs of bodyweight, which was .5 lbs above my target.
Remember my post earlier this week outlining my training protocol? I didn't get in the gym EVEN ONCE. However, in regards to my eating plan, I did not deviate EVEN ONCE.
Thus, Nutrition Grade = A, Training Grade = F
I did however yesterday, enjoy a cheat day and went uber high on the carbs, to replenish my glycogen stores and prevent the onset of early meal deprivation insanity.
WEIGHT TARGET FOR FRIDAY, FEBRUARY 6TH = 210.0 lbs
This Week's Modifications:
I was watching Transformers last night and accidentially mistook Optimus for you...Looks like your plan is working.
This truthful comment from my boy Solomon the other day hits the nail on the head- The Prime, the Bengali Prime has awakened, and he will now rise (although his waist & weight, will fall...)
Yesterday, on Friday January 30th, I stepped on the scales for my weekly weigh-in. The Result?
Weight = 213.0 lbs. A loss of 2.0 lbs of bodyweight, which was .5 lbs above my target.
Remember my post earlier this week outlining my training protocol? I didn't get in the gym EVEN ONCE. However, in regards to my eating plan, I did not deviate EVEN ONCE.
Thus, Nutrition Grade = A, Training Grade = F
I did however yesterday, enjoy a cheat day and went uber high on the carbs, to replenish my glycogen stores and prevent the onset of early meal deprivation insanity.
WEIGHT TARGET FOR FRIDAY, FEBRUARY 6TH = 210.0 lbs
This Week's Modifications:
- Intermittent Fasting Incorporation on Monday & Thursday (1 Meal Only@ Dinner + 1 Post Workout Protein Shake)
- Sunday - Thurday = Incorporation of Daily 45 Minute Cardio workouts
- Target of 3-4 Resistance Training Sessions
- No Nut Consumption between meals
I will be posting regularly on my training & nutrition, and watch as the Prime continues to rise...
Tuesday, January 27, 2009
Bourne, Bond.... And Now Jha
That's right folks- it's only a matter of time before Bollywood comes a knockin' if I stay on course. Unfortunately, the course is littered with many fatal mines- also known as cup cakes, donuts, & the occasional bon bon.
Meals:
730AM- 6 Omega 3 Eggs, Rocky Style w/2 Tablespoons Udo's Choice (C = 660, Carbs = 3g)
1000AM & 200PM- 1 Serving of Ice (C = 80 Total, Carbs = 0g)
100PM- Curry Chicken W/Vegetables + 2 Tablespoons Guacomole (C = 600, Carbs = 12g)
400PM- 50 Blue Diamond Smoked Almonds (C = 300, Carbs = 4 g)
530PM- Curry Chicken W/Vegetables + 2 Tablespoons Guacomole (C = 600, Carbs = 12g)
Overall, my daily caloric load was 2,240.
This is quite a bit higher than I anticipated, however this illustrates the true value of record keeping as I greatly would have under-reported my caloric intake otherwise. My carbohydrate intake was pretty optimal, amounting to about 27 grams- A very acceptable number as I consumed the vast majority of them as starchy vegetables.
Meals:
730AM- 6 Omega 3 Eggs, Rocky Style w/2 Tablespoons Udo's Choice (C = 660, Carbs = 3g)
1000AM & 200PM- 1 Serving of Ice (C = 80 Total, Carbs = 0g)
100PM- Curry Chicken W/Vegetables + 2 Tablespoons Guacomole (C = 600, Carbs = 12g)
400PM- 50 Blue Diamond Smoked Almonds (C = 300, Carbs = 4 g)
530PM- Curry Chicken W/Vegetables + 2 Tablespoons Guacomole (C = 600, Carbs = 12g)
Overall, my daily caloric load was 2,240.
This is quite a bit higher than I anticipated, however this illustrates the true value of record keeping as I greatly would have under-reported my caloric intake otherwise. My carbohydrate intake was pretty optimal, amounting to about 27 grams- A very acceptable number as I consumed the vast majority of them as starchy vegetables.
Monday, January 26, 2009
ZTP
Today is my 1st day of the ZTP protocol. My training schedule through the week is planned as:
- 4 Resistance Training Sessions (Wed/Thurs & Sat/Sun)
- 1 HIIT Interval Workout (Sat)
- 3 Cardio Workouts (With Resistance Training Workouts)
Meals:
800AM- 5 Eggs W/Olive Oil (Calories @ 400, Carbs @ 3 grams)
100PM & 530Pm- Chicken W/Broccoli W/2 Tblspn Guacamole & 1 Tblspn Udo' Choice (2 Meals W/ Cumulative Calories @ 1,200 Carbohydrates @ 20 grams)
200PM & 630PM- 1 Serving of Ice (Total Calories @ 80, Carbs @ 0 grams)
400PM- Handful of smoked almonds (Total Calories @ 100, Carbs @ 1 gram)
900PM- 1 Whey Protein Shake (Total Calories @ 180, Carbs @ 3 grams)
My Day's Macronutrient Breakdown/Etc:
Total Calories = Approximately 1,960, Protein = 160 grams, Carbs = 27 grams, Fat @ Remainder)
Overall, I did stick to plan for the exception of only doing 2 BCAA drinks ("Ice") versus 3. I am still getting used to the feeling, texture, etc and will add the 3rd drink as a part of my routine in due time.
Cheers & Here come the cuts...
Sunday, January 25, 2009
Sugar Free Sudip
Monday, January 26th marks the initialization of the Dip Dawg's Zero Tolerance Protocol. This is a modified version of a highly effective eating plan by a well known physician/personal trainer. My only modifications include: 1. The temporary exclusion of a thermogenic (i.e. ECA Stack) 2. The lack of fish oil supplementation. In lieu of the FOS, I will be using Udo's Choice.
A Typical Zero Tolerance Eating Day:
Caloric Range = 1,800 - 2,200
A Typical Zero Tolerance Eating Day:
Caloric Range = 1,800 - 2,200
- 3 zero carb meals (no meal replacements). In actuality, no meals will be truly zero carb as I will have veggies with some of my meals. The intent of this program is keep carbs as low as humanly possible. In reality, I will have about 10-15 gram of carbohydrates per day, the most of which will come from non-starchy vegetables and my daily whey protein shake.
- 2 Servings of BCAA's between meals- The BCAA's are utilized primarily to stave off muscle catbolism with a hypocaloric diet, and promote greater fat loss.
- 1 Serving of BCAA's before/during weight training and cardio workouts. The BCAA I am using is a very popular, well-reputed product called ICE by Xtreme Formulations. The product link: http://www.bodyconcept.com/family/1196/display.html
- 2 Tablespoons of Udo's Choice
- 1 Whey protein shake per day. This is simply to augment my protein intake, so that I am taking in about 200g of protein daily.
There will of course, be some deviations from the plan, of which I will post, due to "life". For example, I will be eating dinner with my family this upcoming Friday to celebrate my dad's birthday, and will certainly be enjoying myself. I will however, attempt to remove alcohol from my celebrations as liquor is very detrimental to fat loss, and the set-backs are simply not worth the temporary indulgence, at least for now. In addition, I will also schedule periodic carb up meals to refill my glycogen stores to prevent catabolism, upregulate my T3 levels, and keep my fat loss progress flowing.
In regards to my training, I will be changing my routine this week to incorporate more whole body exercises, HIIT training, along with a few steady state cardio sessions per week as well.
Friday, 1/30/09 Weight Goal = 212.5 lbs
Stay tuned, and stay ripped...
Friday, January 23, 2009
Fit Fridays
Today is a good day- I started off by measuring my weight, and came in at a sub-whale poundage of 215.0 lbs. The floor boards didn't creak and the scale didn't break. If I keep this up, I won't have to go the zoo anymore to get weighed.
Although the drop is 6 pounds from my initial weight, I did use a different scale which I will using from this point further as my metric. The main point of mentioning this, is that the new scale is more accurate, and weighs about 1-1.5 lbs lighter than the original scale used. Thus, my true original weight was approximately 219.5-220.0 lbs.
Food Log
700 AM- Baked Chicken w/broccoli & 2 Tablespoons Udo's Choice = 650 Calories
200 PM- 3 Servings Meat Loaf & 1 Tablespoon Udo's Choice = 720 Calories
400 PM- Snack of 40 Almonds = 250 Calories
600 PM- 3 Servings Meat Loaf & 1/2 Tablespoon Udo's Choice = 650 Calories
900 PM- 2 Scoops Whey Protein Power = 200 Calories
Total Carbohydrates = Approximately 50 Grams
Total Calories = 2,470
As you can see, my calories were on the high side today. I am happy however, that I stayed within my daily carbohydrate allottment, took in adequate protein (about 190g), and consumed enough EFA's. Tomorrow will be a training day, so I will likely keep my calories in the same range- perhaps a bit lower, but will lower the carb count to under 30 grams.
Have a great day all- I'm off to watch the new Underworld Movie, and although I will miss Kate, Rhona can bite the Dip Dawg anyday:)
Although the drop is 6 pounds from my initial weight, I did use a different scale which I will using from this point further as my metric. The main point of mentioning this, is that the new scale is more accurate, and weighs about 1-1.5 lbs lighter than the original scale used. Thus, my true original weight was approximately 219.5-220.0 lbs.
Food Log
700 AM- Baked Chicken w/broccoli & 2 Tablespoons Udo's Choice = 650 Calories
200 PM- 3 Servings Meat Loaf & 1 Tablespoon Udo's Choice = 720 Calories
400 PM- Snack of 40 Almonds = 250 Calories
600 PM- 3 Servings Meat Loaf & 1/2 Tablespoon Udo's Choice = 650 Calories
900 PM- 2 Scoops Whey Protein Power = 200 Calories
Total Carbohydrates = Approximately 50 Grams
Total Calories = 2,470
As you can see, my calories were on the high side today. I am happy however, that I stayed within my daily carbohydrate allottment, took in adequate protein (about 190g), and consumed enough EFA's. Tomorrow will be a training day, so I will likely keep my calories in the same range- perhaps a bit lower, but will lower the carb count to under 30 grams.
Have a great day all- I'm off to watch the new Underworld Movie, and although I will miss Kate, Rhona can bite the Dip Dawg anyday:)
Thursday, January 22, 2009
Staying Off Course
This is what I have been doing- Not good. I have been named the official spokesperson for the newest Off Road Calcutta Rickshaw made by Tata Birla. Pretty sad, yet inspirational at the same time as I thought I'd be named after a marine vehicle.
My last posting was over a week ago, and it has been largely due to my lack of adherence to my plan. I am committing from this day forward to post daily, if even for short bits, and at the very minimum to update my food and training logs. I will also update my weight progress from time to time (when I am actually successful perhaps:). I am certainkly finding that I am more apt to post when I stay on track. I hope the reverse works for me to more stay on course due to my requirement to post daily.
Today's Eating Log-
Approximately 45 Smoked Almonds = 300 Calories
1 Oatmeal Bar = 220 Calories
Curry Chicken w/Broccoli w/ 1 Tablespoon Udo's Choice = 500 Calories
.75 lbs Filet Mignon (Peppercorn Marinade @ Bryants) = 800 Calories
Total Calories = Approximately 1,820
I am going a bit on the low side today as I will be non-gym bound both today & tomorrow. I will up my calories for the weekend as I will be doing several heavy workouts on Saturday & Sunday.
I was originally going to start my ZTP protocol this week, but will hold off until Monday when I have everything (supplements, meals, training) planned out. In the meanwhile over the next few days, I will eat low carb, keeping my daily allottment to under 50 grams a day, and will aim to maintain calories in the range of about 1,800 - 2,100.
My last posting was over a week ago, and it has been largely due to my lack of adherence to my plan. I am committing from this day forward to post daily, if even for short bits, and at the very minimum to update my food and training logs. I will also update my weight progress from time to time (when I am actually successful perhaps:). I am certainkly finding that I am more apt to post when I stay on track. I hope the reverse works for me to more stay on course due to my requirement to post daily.
Today's Eating Log-
Approximately 45 Smoked Almonds = 300 Calories
1 Oatmeal Bar = 220 Calories
Curry Chicken w/Broccoli w/ 1 Tablespoon Udo's Choice = 500 Calories
.75 lbs Filet Mignon (Peppercorn Marinade @ Bryants) = 800 Calories
Total Calories = Approximately 1,820
I am going a bit on the low side today as I will be non-gym bound both today & tomorrow. I will up my calories for the weekend as I will be doing several heavy workouts on Saturday & Sunday.
I was originally going to start my ZTP protocol this week, but will hold off until Monday when I have everything (supplements, meals, training) planned out. In the meanwhile over the next few days, I will eat low carb, keeping my daily allottment to under 50 grams a day, and will aim to maintain calories in the range of about 1,800 - 2,100.
Tuesday, January 13, 2009
Goodbye to Los Carbos
This upcoming Saturday of January 17th, Anusha & I will have a session with our wedding photographer for our engagement photos. As these pictures will be featured on our website, within our formal invitations, and for my desire to appear as Anusha's (my very fortunate bride to be) groom as opposed to her semi-tan Walrus friend, I will be foregoing carbohydrates (in actuality, limiting daily carb intake to no greater than 30 grams per day) for the next 3.5 days from Wednesday through Saturday afternoon until the photo shoot. Afterwards, don't count on picking up any Apple Fritters at your local Donut King, as they will be fresh out. I am hoping to cut a few pounds of excess water in my system so that my face looks tighter, as opposed to having 2 chins and looking like Multiple Man. Although I love my dear X-Men, since I not getting any royalties from this upcoming May's release of X-Men Origins: Wolverine, I see no need to come in to the shoot on Saturday looking like MM or his slightly larger friend the BLOB.
In regards to my future plan from next Monday (I am going to adhere to a very rigid 5-6 a day meal plan), I am unsure whether I am going to do a more conventional B4L/BFFM approach (Body For Life/Burn The Fat, Feed the Muscle), or Paleolithic approach. Although I greatly favor the Paleo style over the long run, I might be better suited in the short term for a more conventional approach due to conveniance largely due to my complete and utter lack of culinary skill. Although it is rumored I have talent (Anusha swears to this day that I cooked her a delicious 5 course meal, although I equate a meal that is vegetarian to be an oxymoron- yes she is veggie, but not vegan), I do not have patience when it comes to cooking, nor do I need it. The ladies shall do the cooking in the Dip Dawg's household fo' sure. I digressed, and getting back to my original thought line, I will have to decide this upcoming weekend on which plan I shall adhere to (more to follow...).
Updates:
Morning weight as of 1/13/09- 220.0 lbs
Change from 1/12/09- -1.0 lbs (From 221.0)
Today's Food Log-
600AM- 4 scrambled eggs w/a touch of olive oil
1 piece of catfish (cooked from night prior from my mom)
Calories = Approximately 500
1230PM- 1 container of non-fat cottage cheese
1 packet of maple oatmeal
Calories = Approximately 500
600PM- 2 Servings of Just-Chicken (Pre-Cooked Chicken from Trader Joes, my fav store)
1 packet of maple oatmeal
Calories = Approximately 500
I will be heading out to the gym in about 2 hours, and will have a Met-Rx after I am done training. That is about 260 calories, which will make my total calories for the day to be about 1760, including about 195 grams of protein. For the next few days starting tomorrow morning, as I previously mentioned, I will drop the carbohydrates to below 30 grams/day. I will also add 2 tablespoon's of Udo's choice per day to my diet, giving my body the essential fatty acids that it needs to function optimally, and look like the sexy beast that I am destined to be at the end of this transformation. See you all manana!
In regards to my future plan from next Monday (I am going to adhere to a very rigid 5-6 a day meal plan), I am unsure whether I am going to do a more conventional B4L/BFFM approach (Body For Life/Burn The Fat, Feed the Muscle), or Paleolithic approach. Although I greatly favor the Paleo style over the long run, I might be better suited in the short term for a more conventional approach due to conveniance largely due to my complete and utter lack of culinary skill. Although it is rumored I have talent (Anusha swears to this day that I cooked her a delicious 5 course meal, although I equate a meal that is vegetarian to be an oxymoron- yes she is veggie, but not vegan), I do not have patience when it comes to cooking, nor do I need it. The ladies shall do the cooking in the Dip Dawg's household fo' sure. I digressed, and getting back to my original thought line, I will have to decide this upcoming weekend on which plan I shall adhere to (more to follow...).
Updates:
Morning weight as of 1/13/09- 220.0 lbs
Change from 1/12/09- -1.0 lbs (From 221.0)
Today's Food Log-
600AM- 4 scrambled eggs w/a touch of olive oil
1 piece of catfish (cooked from night prior from my mom)
Calories = Approximately 500
1230PM- 1 container of non-fat cottage cheese
1 packet of maple oatmeal
Calories = Approximately 500
600PM- 2 Servings of Just-Chicken (Pre-Cooked Chicken from Trader Joes, my fav store)
1 packet of maple oatmeal
Calories = Approximately 500
I will be heading out to the gym in about 2 hours, and will have a Met-Rx after I am done training. That is about 260 calories, which will make my total calories for the day to be about 1760, including about 195 grams of protein. For the next few days starting tomorrow morning, as I previously mentioned, I will drop the carbohydrates to below 30 grams/day. I will also add 2 tablespoon's of Udo's choice per day to my diet, giving my body the essential fatty acids that it needs to function optimally, and look like the sexy beast that I am destined to be at the end of this transformation. See you all manana!
Monday, January 12, 2009
Happy Lean Year
Ladies, Gentlemen, and my fellow lean for life colleagues- Happy Year O' Da' Lean!
One of my most important priorities for this year is to get into shape. My objectives are simple: 10-12% body fat by next Thanksgiving, perform a 1 rep max of 315 pounds on the bench press, and be able to do 20 pull-ups. If I get there, I'm happy (And Huggggge!).
During this year, I plan to update my blog several times a week, updating my weight progress, my food log, and my training log.
Along with the aformentioned long-term goal, I have some intermediate goals that are tied to my wedding in April.
1st Goal: 200 pounds by Tuesday, March 10th, 2009 (Approximately 8 weeks away)
2nd Goal: 190 pounds by Friday, April 17th, 2009 (Day Prior to Shirtless Wedding Reception)
I would like to get my bodyfat to about 14% by April as well. I will be likely taking a hydrostatic bodyfat test later this month, results to be posted, even if I hit the triple digits:)
Starting Stats (McChicken Sandwich Drumroll Please)
Bodyweight, 01/12/08- 221.0 lbs (Too Much Holiday Gluttony I suppose, but that's what makes it fun!)
Training on 1/12/08- None
Food Log-
700AM- 1 Myoplex w/Krill Oil Tablets
1230- 1/2 Thai Chicken Salad w/Avocado
700PM- Turkey Sandwich with Small Bag of Potatoe Chips
Total Calories = Approximately 2,000
I will be getting much more specific about my methodology in the near future as this blog develops. Stayed tuned tomorrow for another update!
Da' Dip Dawg
One of my most important priorities for this year is to get into shape. My objectives are simple: 10-12% body fat by next Thanksgiving, perform a 1 rep max of 315 pounds on the bench press, and be able to do 20 pull-ups. If I get there, I'm happy (And Huggggge!).
During this year, I plan to update my blog several times a week, updating my weight progress, my food log, and my training log.
Along with the aformentioned long-term goal, I have some intermediate goals that are tied to my wedding in April.
1st Goal: 200 pounds by Tuesday, March 10th, 2009 (Approximately 8 weeks away)
2nd Goal: 190 pounds by Friday, April 17th, 2009 (Day Prior to Shirtless Wedding Reception)
I would like to get my bodyfat to about 14% by April as well. I will be likely taking a hydrostatic bodyfat test later this month, results to be posted, even if I hit the triple digits:)
Starting Stats (McChicken Sandwich Drumroll Please)
Bodyweight, 01/12/08- 221.0 lbs (Too Much Holiday Gluttony I suppose, but that's what makes it fun!)
Training on 1/12/08- None
Food Log-
700AM- 1 Myoplex w/Krill Oil Tablets
1230- 1/2 Thai Chicken Salad w/Avocado
700PM- Turkey Sandwich with Small Bag of Potatoe Chips
Total Calories = Approximately 2,000
I will be getting much more specific about my methodology in the near future as this blog develops. Stayed tuned tomorrow for another update!
Da' Dip Dawg
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