Friday, February 11, 2011

Day 3


Height: 6'1''
Weight: 222lbs (wtf)
BF%: 13%


Lifting Circuit:

-HIIT Circuit on stationary bike reps x13
-20 sec max intensity and resistance
-60 sec low intensity and resistance


Dream Theater - Awake

Food Consumed

Breakfast: 3 eggs, 1 piece of whole wheat toast (380cal, 16g fat, 26g carbs, 3g sugar, 27g protein)
Snack: Smoothie with 2 scoops Chocolate Whey protein powder, 1 cup milk, handful of ice, 2 tbsp natural peanut butter, banana (440cal, 20 fat, 8g carbs, 16g sugar, 52g protein)
Lunch: 3oz Whole Wheat Pita, 5oz Tavern Ham, 2oz tomatoes, 2oz jalepeno peppers. 
(390cal, 5g fat, 26g carbs, 4g sugar, 26g protein)
Snack: Slice whole wheat bread, 2tbsp natural peanut butter, banana. (280cal, 17.5g fat, 47g carbs, 20g sugar, 16g protein)
Dinner: Chiptole Buritto Bowl with Tomato Salsa,Corn Salsa,Red Tomatillo Salsa,Black Beans,Steak (4oz),Lettuce (455cal, 10g fat, 52g carbs, 14g sugar, 43g protein)

Total Nutrients Consumed: 1945cal, 68.5g fat, 159g carbs, 79g sugar, 164g protein.


Height: 6'1''
Weight: 199
BF%: >10%

Gym felt great today, my biking was more intense then usual and I didn't feel as tired after finishing up. I'm going to have to start upping the number of sprints I do, or switching to a more intense workout. I used to row in college, and the ERGometer is the single most efficient way to burn calories and has the highest time/effort expenditure ratio of any activity you can do at the gym, so thats promising. Only problem is that ERGs are satan, and I never want to have to use one again after college. Its always funny to watch people who don't know how to row use them though. I saw a person not too long ago using it to do curls...A part of me wants to stop him and tell him the right form, but on the other hand I really don't want to be "that guy" at the gym.

Nutrition wise; after taking a look at my basal metobolic rate adjusted to how much I exercise and what my muscle weight is, I've apparently been under eating by a fair margin. My maintenance calorie rate is about 3300 due to the amount of exercise I do during a week. I've heard its best to ensure that you have a calorie deficit of about 500 to ensure that your weight loss is slow and steady, about a pound every 7 days. 1000-1500 under is a problem however, if you take in too few calories your body will begin to burn lean muscle mass as an efficient energy source instead of rending the fat, which is what I'm going for. I could switch to a ketogenic diet, but I'm not ready for that major of a jump. 

More updates coming, picture maybe, plenty of motivation, and a series of sonnets about my favorite kinds of people at the gym. 


  1. This comment has been removed by the author.

  2. Fitness maniac and nice taste in music - it's like looking into a mirror :P

    Good blog!

  3. Get yourself some pictures up man - wish I had your motivation. keep up the good work. Thanks, Giulzz.

  4. If your goal is to get in to shape and quickly consider looking up the "Military Stomp"
    Its like circuit training on steroids.. when I was in the Forces that one day a week I absolutely DREADED but man it works bloody WONDERS.

  5. Do the bench press for to get in good shape too! I will follow your progress

  6. It'd be awesome if you had before and after pics! :0
    of course probably not now, but when you're done and have results.

    no homo

  7. Nice to see your body adapting to the changes.

    Keep up the good work.

  8. Wow it looks like you have your goals well organised. Keep it up!

  9. You get a good diet in, I need to focus on the food side of things a little more.

    Keep us updated

  10. Gotta get more food in there, that is an excellent count on your protein though

  11. Really digging this auto play music, keep the diet up man!

  12. Motivating stuff keep it up man and yeah pics of progress!!

  13. Love your blog so far, I started a few months ago at 215, down to 195 @ 5'9" and have sat there for a month or so, so I'm still a fatty but this is quite the motivation brb running 5 or 6 miles.

  14. You should take one pic every day, and compare them all at the end, that way you could really share the progress with everyone here