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

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

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

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

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

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

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...

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