The Fat Loss Times

Fat Loss Update 5/22/06

I am back on track today. My plan for today looks like this:

• PSMF today. Meals will consist of protein shakes and meat and cheese.
• Lift weights today. I didn't do anything over the weekend because it felt like I had been hit by a truck. The soreness from the sprints Friday set in and I was hurting. I do plan to sprint tomorrow. I think I will do a whole body depletion workout tonight. Gotta love the high reps.

That's all I got for today.

But I will add that I am feeling better about life. Everything should be a much better this week.

Fat Loss Log. 5/19/06

Had a really good day yesterday. Diet looked like this.......

• 3 protein shakes
• One large Caesar salad with a tuna steak on top.
• Over a gallon of water

My workout yesterday was the sprint 8 workout. It was brutally hard but fun. I felt out of breath for a couple of hours afterward. Sprints like that cause the body to dig in places that are foreign. I'm sore but I haven't felt like I've been in a car wreck.

Today is a low carb Atkins type of day. I need to drink more water today.

I'm pleased about the past few days.

I'll check in tomorrow.

Fat Loss Log for 5/18/06

Yesterday wasn't a good day at all. Here are the details.

• I already admitted about my 780 calorie breakfast burrito.
• I had one protein shake
• 1 had Turkey Pastrami and Cheese rollups
• Big bowl of Raisin Bran
• 2 pints of hoods low carb milk
• A few Lime Flavored Tortilla Chips

Here is where I got into trouble.

• My wrist was killing me doing overhead squats. I bailed on them and did heavy push presses instead.
• I then hit the treadmill. My ipod decided to do its own thing and skip to the next song in the middle of a song. After 10 minutes of this I got pissed off and said "fuck it, it ain't my night" and went home.

Today's plan is to repeat yesterdays workout plans.

• Overhead squats. This time I will warm up better.
• Push Presses.
• Dumbbell Bench
• Dumbbell Rows
• 30 minutes of cardio.

My diet will be as clean as possible today. It may be 3 shakes and a can of tuna. My diet this weekend will be an Atkins style diet. Sausage, eggs, hamburger, cheese, fish, ect. I hope I can make it through this weekend unscathed.

I'm going to try to list some positives about yesterday.

• I went to the gym last night even when I didn't want too. At least I got something in.
• I learned how bad that awesome burrito is diet wise. I really need to stay away from all that stuff even when I can consider it a "free" meal.

I'm still having a productive week. I have to keep reminding myself that. I must stay positive through out this process. I just got to keep grinding.

Fat Loss Enemy...... My Breakfast Burrito

I looked up the nutritional information on my breakfast burrito from Hardees today and all I have to say is DAMN.............

• It was 780 Calories
• It had over 50 grams of fat
• 40 grams of Protein
• 30 Grams of Carbs

I think I won't do a higher carb day today. That burrito was just brutal.

Delicious but brutal.

Fat Loss Diet Log for 5/17/06

Yesterday ended up being a complete wreck goal wise. Here's the lowdown.......

• I came up short protein wise. I probably had more then I thought but I know I didn't hit the 170 gram mark I shoot for. Breakfast was eggbeaters and hood milk, lunch was a protein shake that had 50 grams of protein. Then when I got home I had Turkey Pastrami and Munster cheese roll ups (very tasty). I was going to have one of my free meals last night as outlined in Rapid Fat Loss Handbook but I went with a steak a blue cheese salad. So I still have a free meal in the bank. My carbs were low yesterday so I didn't veer off the track that much. I did get in my water.
• I didn't make it to the gym last night. I went out and had fun instead. Well, as much fun as I can have right now. Sometimes I am like a rabid dog that just needs to be put down. I am such a moody fucker right now but I'm slowly working through it. Slowly is the key word. People who put up with me on a day to day basis need a medal. I'm not sweating the gym though. Yesterday would just been a bonus. As long as I lift tonight and hit the treadmill tomorrow then everything is good. I still have some soreness from Monday's workout but its nothing crippling. Tonight will be Overhead squats, Push Presses, A row of some type and a bench press of some type. Probably stay around the same weight as Monday and on the last set see how many I can do and reevaluate for Sunday.

Today I will lift weights and walk on the treadmill for 30 minutes. I'm shooting to have a higher carb day today as well. My weight is coming off too well so I want to hit the breaks for a day. I'm not going to pig out on burgers and pizza. That's not the plan. I have already had my worst meal of the day this morning (Breakfast Burrito from Hardee's) so my next meals will look something like 2 protein shakes, tuna, and a big bowl of shredded wheat. That should be good for my hormonal system.

I did weigh myself this morning. I said I wouldn't but I can't help myself. I was 254.8. That's an even 5 pounds since Monday morning.

Overall, yesterday could have been better but it was decent. I have to be careful today because I can easily fall off the cliff and destroy any progress that I have made in the past few days. We shall see what happens.

Fat Loss Log for 5/16/06

I had another good day yesterday. I am starting to build some momentum which I desperately need. So here are the details....

• Eggbeaters with salsa and pint of hood low carb milk
• Protein shake. 50 grams of protein worth
• Few slices of turkey pastrami
• Grilled Jerk Chicken breast and 1/2 pound of steamed shrimp.
• Protein Shake. 50 grams of protein.
• Drank well over a gallon of water

I went to the gym and did the hill program on the treadmill for 45 minutes. I start at a level 5 and work it up to a level 10. It was moderately difficult but not a killer.

I almost bailed on going to the gym last night but I became focused on me walking off the plane in Las Vegas @ 19 percent body fat. I have visualized that during the past 2 workouts and it has help tremendously. I am making an effort to use positive visualization as a tool in my fitness plan.

I am pretty sore from lifting Monday. I plan on lifting again tomorrow so I hope it goes away some. I'm really glad that I went light to start off with because I probably would have trouble walking today. However, I am not sore enough to not go to the gym tonight. I think I'll do intervals on the elliptical tonight. I will start off easy and do 3 rounds. That should only take about 20 minutes so I will walk on the treadmill for another 20. Maybe I will row? It really doesn't matter as long as I get in my 30 minutes of exercise.

What went wrong yesterday? The only thing that I can think of is that I missed my fish oil caps in the morning.

What went right? I ate more real food yesterday. I hope to keep that up.

Overall a damn good day. I will take 12 more in a row just like it.

Fat Loss Diet Log 5/15/06

Today was a good first day on this 2 week fat loss micro cycle.

• I got in a little over 170 grams of protein. The only bad thing is that the majority of them came from protein shakes. I need to eat more solid food tomorrow.
• I drank well over gallon of water today.
• I avoided all fat food.
• My carbs were really low today. I would guess that I had less then 50 grams of carbs.
• I have taken all my vitamins, fish oil, and fiber.
• I went to the gym tonight and I did a light weight workout. I will post the details of my workout tomorrow.

Things to improve tommorrow

• Eat more whole food. Don't depend on protein shakes as much.

Overall, it was a great day. I will take 13 more just like today.

Fat Loss Log 5/12/06

I had really decent day yesterday. I had 2 protein shakes, a can of tuna, and some chicken nuggets from KFC. I figured I needed the extra protein so I indulged. Lyle would not approve but I'm decently happy with yesterday.

The scale rewarded me this morning. I weighed in at 258.8. So let me recap......

• Started out at 264.4 Monday.
• I had 2 good days and 2 bad days eating wise.
• I have only been to the gym once this week. I have not picked up a single weight. I have walked on the treadmill for a total of 30 minutes. That's it for the week.
• Overall, I have had a mediocre at best week
• Friday I weigh 258.8

So in my first week just trying to get back on the wagon, I have lost almost 6 pounds. Damn water weight.

I am starting to feel better about life though. I still get mad at times for no reason but its getting better. Slowly......

Fat Loss Diet Log 5/10/06

Alrighty, I am back on the band wagon. I had my first good day of diet and exercise in about 2 weeks. Here is all the sordid details of Bill's personal Fat Loss program for 5/9/06.

• Breakfast. One protein shake
• Lunch. One protein shake
• Dinner. Low carb pizza. Ham, mushrooms, skim mozzarella cheese, little bit of sauce on a piece of lite flatout sun dried tomato flatbread. The flat bread only had about 9 net carbs so I didn't freak out about it.
• I drank my gallon of water while at work. Finished it before 3:30 pm.
• I got in my 2 servings of sugar free fiber drinks.
• I took my vitamins and my fish oil caps.
• Only took two doses of EC instead of three.

My fat loss diet is modeled after Lyle McDonald's Rapid Fat Loss Guide.

What did I do to stay active?

• I walked on the treadmill for 30 minutes. I need to do more but I at least did something. That's more than I can say for the past few weeks.

Overall it was a good start to the 2 week micro cycle I am doing right now.

Weight on 5/9/06.......... 263.2

Weight on 5/10/06.........260.2