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:

• 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...

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.

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...

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

• 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...

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:)

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.

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!

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