Blog Archives

Daily Blog Archives

Check out my daily blogs from days gone by.

April 30th, 2011

I thought today I would start discussing the three different protein powders I have tried so far and let you know what I thought of each of them.

The first protein powder I bought was Body Fortress’s Premium Whey Protein. I took this protein at the very beginning of my transformation to add a little extra protein to my diet. It was cheap (around $14.00 a tub) and was available at Wal-Mart. I just threw it in the cart when we were grocery shopping and didn’t have to convince my wife we needed to make an extra purchase for my supplements.

The second protein powder I purchased was Optimum Nutrition’s Whey Protein (cookies and cream flavor). This was definitely a step up in taste and mixability but was much more expensive (around $42 for 5 lbs. from I still have a little of this one left and take it from time to time.

The third protein powder I purchased was EAS Premium When Protein. I bought this protein powder at Costco and paid around $30 for a 6 lb. bag. This one is by far the least pleasant to drink as it mixes very poorly and tastes pretty bad. Since I can stomach just about anything, I still take this one every day. I haven’t decided yet if I will buy another bag. You just can’t beat the price.

Tomorrow, I will go more in depth on these three protein powders and give you the nutrition information, as well as my critique of each of them. Have a great day and don’t forget to workout and eat right. I’ll talk to you tomorrow.

April 29th, 2011

Well, last night I TRIED to go to the gym. We didn’t get more snow but the wind started blowing hard by about 5:00 pm. By the time I tried to head to the gym around 6:30, the road had been blown shut and I couldn’t even see it. I ended up in a snowdrift along with a sheriff’s SUV, and another SUV. After several attempts to be pulled out by a tren injection passing 4×4, we called a tow truck. Well, the tow truck ended up getting stuck trying to get us out as well so we got a hold of a neighbor with a tractor who, after an hour and a half, finally got us out. I didn’t ever get to the gym but did get the workout of my life.

I posted new weekly pictures today. I have to say that my abs are slowly starting to come in. I weighed in at a new low of 164.8 lbs but, as I explained yesterday, I’m still thinking about changing my diet. I think it’s a good idea to keep your body guessing. The body is a very efficient machine with the goal of keeping you alive by preserving body fat. You almost have to trick it to get your body fat under 10%.

I also wanted to give another shout out to Alan at Biggly Bodybuilding Software for pointing out some bugs on the website. It should now be working fine in Internet Explorer and Firefox. Let me know if you guys see anymore.

April 28th, 2011

Over the course of Saturday night and all day Sunday, we received about 10 inches of snow, the most I had seen in a decade or more. The weather service is saying we are supposed to get more tonight and tomorrow. It really is winter here in Washington state right now. Needless to say, I didn’t make it to the gym yesterday. The police were urging everyone to stay home and it made Liz feel better when I told her I would. I will be going to the gym this evening for cardio and an intense should workout.

I’m going to be pulling back the calories a bit for the remainder of the week while I stay on the CKD diet. I’m going to shoot for around 1600 calories a day and will try to eat every three hours rather than every 2.5 hours. This should cut out one meal a day.

The weight loss over the last two weeks has been less than I expected. Unless I really start dropping, this will be my last week of low-carbing. If I don’t see some significant weight loss over the next 5 days, I will go back to the 40-40-20 diet with around 1600 calories a day and add some HIIT cardio on my off days.

In other news, the site should be working much better in Firefox and IE 7. Thanks to Alan at Biggly Bodybuilding Software for pointing some bugs out for me. If you guys see anymore, please let me know.

Talk to you tomorrow…

April 26th, 2011

Wow, today I weighed in at 167.0 lbs., a full 1.4 lbs. more than yesterday. I was a little upset until I realized what had caused it. I’m holding a bunch of water right now. Last night’s dinner consisted of eggs with bacon and pork sausage. Although yesterday’s food intake was ver low carb, Liz made my dinner at my mother-in-law’s house. For the last couple of months I have been using a potassium based salt substitute but last night we used good old fashioned salt. This wreaked havoc on my body’s water retention.

Also, last night we didn’t get to sleep much as Ben is getting two new teeth and was up most of the night. I will probably be needing a nap today at some point. I’m feeling very tired and I’ve only been up for a couple of hours. I hope this doesn’t have any affect on my workout today. I should be able to push through.

Last night’s workout was great. I was able to achieve all of my goals that I mentioned in yesterday’s blog. I’m very happy that my legs are getting much stronger. I’ve never enjoyed working out my legs but I do like the fact they are getting much more muscular.

Well, I’m off to the gym for some fasted cardio and a hardcore shoulder workout.

April 25th, 2011

I have decided to hold off on my weekly carb-up for a few days. I am feeling good and strong on the low-carb diet and am planning to keep my body in ketosis for a while longer. I’m hoping to shed a couple more pounds of fat in the next 5-7 days. Although I’m really looking forward to some bread and potatoes or even pasta, I’ve resolved to push forward.

Last night’s workout was great. I wasn’t fatigued at all and was able to push out 25 minutes of LISS cardo at the end. Usually by this time in the week I’m pretty blasted and don’t feel like doing cardio at all. This week has been much easier as I think my body is getting used to the carb cycling diet.

Tonight I’m going to attempt to blast my legs. I’m hoping to do the same weight as last week on squats but for three sets of six. I also will try to go up in weight on leg press and straight leg deadlifts. Should be very interesting. My Ketone Test Strip was very purple this morning and I’m starting to feel a little hazy.

Well, it’s time to eat again so I better get going. Have a great Friday and don’t forget to bookmark the site!

April 24th, 2011

Today I weighed in at a new low…165.0 lbs. I have been very diligent with my diet lately and have been sticking to my goal of 1800 calories a day and less than 20 grams of carbs. It’s going really well and this week’s low-carb days have been the easiest so far. I have read on some message boards that when doing the carb cycling, the first week is the hardest and then they get progressively easier. This is my third week of carb cycling and I can definitely attest to that piece of wisdom.

I have had some people ask if I really measure out all of the food that I consume. The answer is definitely “YES” and I believe it is very necessary to portion control. I use the Escali Primo Digital Multifunctional Scale that I got for Christmas. My wife purchased this from Amazon where she found the best deal around. I don’t know where I would be without this piece of equipment. For the price, I believe every person trying to lose weight should have one.

Well, I’ve got a lot to do this morning so I better get going. I’m looking forward to some intense lifting and cardio this evening. I’ll see you all tomorrow.

April 23rd, 2011

It feels really good to be back on track. Yesterday I ate very well and plan to do the same today. It’s paying off as I’m down to 166.0 lbs. this morning and I’m also in ketosis so the fat should start coming off a little faster now.

Last night I hit chest very hard and was able to add another 5 lbs. to my bench for six reps. I’ve now added a total of 50 lbs. to my bench since I started weight training on 11/03/2007. This is great since I am taking no supplements like creatine and have also been in a calorie deficit during this entire time. I can’t wait to see what happens when I start to increase my caloric intake and add some creatine after my initial fat loss stage. That really helps me stay motivated.

I took another “unofficial” body fat reading this morning with my Fat Track Gold digital body fat calipers and was still at 10.5%. This is leading me to believe that I probably won’t be at my goal of sub-8% body fat by the five month mark of 02/19/2008. If that happens, I may have to continue “cutting” for a few extra weeks. I can tell you that I’m not particularly excited about that. Oh well, it will all be worth it.

April 22nd, 2011

I am very happy to report that yesterday I was spot-on with my diet. Nothing touched my lips that wasn’t pre-planned and part of my diet. I even went to the movies yesterday and didn’t eat anything. No pop corn or Sour Patch Kids. NOTHING! My resolve was strong.

I started my morning with 25 minutes of fasted LISS cardio. Feeling strong, I decided to go ahead and do my lifting workout as well (fasted). Surprisingly, I was very strong and even added some weight over previous weeks. This makes me feel good that even though I’ve put on some weight and even a little body fat over the last couple of weeks, I am getting stronger which should translate to more muscle.

Last night I went ahead and cooked all of my meat for the next 4 days. This will get me through until the weekend. I will be eating 1 serving of the 80/20 ground beef a day as I need to get that eaten up but the rest will be chicken, turkey, or 96/4 ground beef.

Depending on how this week goes, I have decided to continue my low-carb phase for a few extra days this week. I have found that my carb-ups seem to turn into cheat days and I eat way too much junk. It seems that when the flood gates open, I lose a little bit of my self control.

Thanks again for all the kind emails. I will work on getting them all answered this evening. Keep sending them and don’t forget to bookmark the site. Until tomorrow…

April 21st, 2011

Yesterday I completely fell off the wagon as far as my diet goes. I woke up at 6:30 AM for some fasted cardio and felt really good with the intention of heading to the gym in the afternoon. Well, Liz and I ended up going out for Mexican food at lunch with another couple and I ended up eating a combination plate. Although it tasted great, my will power for the rest of the day was shot. I ended up eating some candy when I got home and then a Lean Cuisine BBQ chicken pizza for dinner. I also didn’t make it to the gym.

I won’t be tracking yesterday’s food intake, as I have no idea of exactly what I consumed.

Fortunately, today my weight is down somewhat. Even with yesterday’s setback, I’m going forward with 100% intensity towards reaching my goals. This morning I will be heading to the gym for some fasted cardio and weight training.

Have a great holiday if you’re in the states and have the day off. I will be updating the food logs throughout the day.

April 20th, 2011

I have to make this pretty quick this morning as I’m running a little late. I got up at 6:30 AM and headed to the gym for 25 minutes of fasted LISS cardio. It felt really good and I’m ready to get serious now with my attempt to get to under 8% body fat. I will be heading to the gym this evening for a heavy workout as well. I will most likely head in tomorrow morning for some more fasted cardio.

Anyway, sorry to have to keep this so short but I’ve got to run. Enjoy your Sunday.

April 19th, 2011

My workout yesterday was very grueling. I barely made it through my shoulder workout and was too fatigued to do abs or cardio. That last day of low carbing was rough.

Thankfully, my carb-up has more than made up for it. I had six ounces of Southern Oven “Fried” Chicken and a nice serving of homemade Oven Fries. I also made a low-fat caramel brownie sundae that turned out to be far too sweet. Today will be a lot cleaner eating as I plan to consume more low GI carbs like oats, whole wheat bread, and vegetables. My major goal for this carb-up is to keep the fat low.

I can’t wait for my workout today. I’m hitting back, abs, and cardio and plan to have plenty of energy from all the carbs. It should be a much more enjoyable workout than yesterday.

Anyway, thanks for all the emails and comments on my progress. I hope more people can find inspiration from my transformation. Email with any questions and I will answer them all as soon as I can.

April 18th, 2011

Today I weighed in at 167 lbs., one pound heavier than yesterday, 1.4 pounds heavier than one week ago today. This is very disappointing and I hate to have to report it on here but this website is about my weight loss successes AND failures. Now I’m taking a look back on the last week to 10 days to figure out what I did wrong.

First, last weekend’s carb-up was out of control. I essentially went on a weekend cheat binge, ingesting way too much junk. Not cool. This week’s carb-up will be much more methodical. I have already planned out my meals for the tonight and tomorrow. They will be very high carb but low fat. I will stay under 600 grams of carbs and under 70 grams of fat between this evening and Sunday morning.

My second mistake this week was too many calories during the low-carb phase. Yesterday I consumed over 2600 calories. This is mainly due to the 80/20 ground beef I have been eating three times a day. Next week, I will keep my calories around 1800 a day while low-carbing. I will bring the fat down while trying to keep my protein consumption around one gram per pound of body weight.

Third, I’m thinking about starting my low-carb phase off with some fasted cardio on Sunday morning. This should catapult me into ketosis much quicker. I would like to be seeing purple Keto-Stix by Tuesday morning. I really didn’t get a dark purple reading until today.

Although it’s somewhat embarrassing to write about lack of success this week, it feels really good to get it off my chest, knowing that I have a plan moving forward. As they said in the movie 300, “No Retreat, No Surrender.” Thanks again for all the positive emails. I really appreciate them.

April 17th, 2011

Yesterday I was very strict with my carb intake and it paid off. I’m down a pound today but still not where I’d like to be for this time this week. As I mentioned before, I went a little overboard with last weekend’s carb-up and I’m still feeling the effects. This weekend I plan to be very strict but I’m still excited about the carbs, even if it’s just oats and sweet potatoes. It’s strange, I get to eat heavy whipping cream but all I can think about is a piece of toast. Oh the joys of low carbing.

Today is another day of 80% lean ground beef with a couple of salads. I definitely don’t enjoy the fattier ground beef as much as I thought I would. It is just too greasy. I will probably go up to a 90/10 next week. It’s more expensive but I would rather have 90/10 with a slice of cheese than the 80/20 swimming in it’s own grease. Remember, I still have to create a calorie deficit to lose weight, even when following a low-carb plan.

In other news, I’ve added the new bookmark button to the top of every page, making it easier to bookmark the site on your own computer as well as on many of the popular social bookmarking sites.

April 16th, 2011

Last night, I made the decision to go ahead and get my leg workout out of the way for the week. Anyone who hits the gym knows that legs is the most grueling workout of the week so I thought it would be good to get it done before I hit the low-carb “haze” later in the week. Also, it was suggested by one of the guys over at that I not do all my upper body workouts in a row as I’m inadvertently hitting the same body part on two days in a row. After Monday’s killer chest workout, my triceps were a little sore so I decided to give them the day off.

I’m barely in ketosis today and it’s showing in my weight. I’m the same as yesterday and 1.6 lbs. heavier than 6 days ago. This is a bit of a motivation killer. I’m going to be very strict with the carbs today and try to keep them very low. No cheesecake tonight! Also, this weekend’s carb-up will be by the book.

A few of you have commented on my lack of vegetables during the low-carb phase each week. I want to let everyone know that I do eat several salads a day which consist of iceberg lettuce. Every time you see olive oil in my food logs, it has been drizzled over lettuce. Since iceberg lettuce has no macro-nutrient value, I have not been adding it to the food log.

Again, thanks to all who have been visiting the site. Don’t forget to bookmark it and check back daily to watch my progress.

April 15th, 2011

Man, last night I really blasted my chest and added 5 more pounds for 6 reps. I can’t believe how much strength I’ve gained in the last 2.5 months of weight training while still losing fat. This weekend my body fat was down to 10.2% and I’m starting to see more cuts in my legs and shoulders. I’ve posted the new weekly pics today. I don’t see much difference over last week in them but I think the changes just didn’t come through in the photos as my wife has commented a lot lately that I’m looking much more ripped. I’m trying to drink much more water and shed some of the water I’ve been holding. My wedding ring (my “personal water-retention meter”) has been tight ever since my carb-up. This should show off some of my new definition next week.

Last night I made a couple of my low-carb, sugar-free cheesecakes. This time I used Splenda instead of Sugar Twin and they tasted much better. I bet many people would not even be able to tell they were sugar free. I plan to eat these until the end of my cut. I will try to post the recipe soon.

I can’t wait for my workout tonight. I plan to hit the gym extra hard this week. I just keep getting more and more excited as I near the end of the cut.

April 14th, 2011

My low-carb phase for this week has started off pretty good. I’m down about 1 pound today to 167.4 and feel good with my diet. I will be continuing the low-carb phase until Friday night or Saturday night. I’m not sure yet as I’m still not in ketosis and want to give my body several days to shed the fat. I think I may have went a little overboard this weekend with my carb-up. It definitely wasn’t as controlled as I would have liked. I’m going to try to be much more careful this weekend with what I consume. Once the flood gates open to sweets, etc., it becomes very hard to get back in control.

Anyway, look for new pictures tomorrow. Thanks again for all the emails. I promise to answer them all real soon. If this is your first time visiting the site, don’t forget to bookmark it and check back every day.

April 13th, 2011

Switching from the carb-up to low-carb has proven to be a challenge in willpower. I am really fighting it today. All that good food I ate over the last 30 hours is still on my mind.

I have a lot going on today so I won’t be going to the gym. Liz and I will be going to store this afternoon and I’ve been thinking about what I would like to eat this week. One of the things I’m going to be sure to purchase is some higher fat ground beef. Recently, I’ve been eating mostly 96% lean or 93% lean but I’m going to switch to some 80% lean. Not only is it much cheaper but also I won’t have to supplement as much fat in my diet. I will probably get a 3 or 5 pound block.

Other than that, nothing much to report. My muscles are showing much more now after the carb-up. They were looking very small and flat by the end of last week. Now, I feel, I’m looking much better.

April 12th, 2011

Wow, this carb-up has sure tasted good. Last night I had a couple of big slices of pizza and some low fat ice cream with caramel sauce. This morning it was two bowels of instant oatmeal. The rest of the day will be filled with meals I haven’t had for a while.

The carbs definitely do affect me. I was up nearly two pounds today. I know that it is not fat but just undigested food and water weight from all the salt and carbs.

Anyway, I’m going to keep this short and sweet but I’ll report more tomorrow after I’ve wrapped up my carb loading.

April 11th, 2011

Well, I’m prepared and very excited for my carb-up beginning this evening. Actually, it will begin this afternoon as I plan to eat two pears which will get my body/liver ready to start the carb loading and give me some energy for my full body workout. I’m trying to stimulate optimal glycogen supercompensation, so that when I start consuming carbs after the workout they go to the right places (my muscles). Then after my workout until Saturday at bedtime, I will be eating about 600-700 grams of carbs.

You wouldn’t believe how excited I am for my carb-up. It’s literally been 9 days since I’ve had any significant carbs. Most were just “trace” carbs found in very low-carb foods. I’m even excited for my fruit that I will be eating here shortly. Then, after my workout, I’m going to eat a basil and mozzarella pizza and have some low-fat ice cream with apples and granola. Tomorrow will be a low-fat high-carb day with things like oats and sweet potatoes. I can’t wait. It all sounds so tastey.

Thanks for the emails and support. It really makes my day to hear from someone who has checked out the site. Don’t forget to bookmark it and check back as I update every day.

April 10th, 2011

Well, I finally made it through the low-carb haze and today I feel great. Normally I would be doing my carb-up right now but I decided to push it until Friday evening so I could enjoy some real food and complete meals with Liz. I can’t wait. Tomorrow afternoon, I will be having a couple of pieces of fruit and then hit the gym for a full body “depletion” workout. After that it will be serious carb loading where I’m planning to consume 600-700 grams of carbs over a period of about 30 hours. Then, on Sunday morning, I will be back on the low-carb diet until the following Friday. Something like 5 1/2 days of ultra low-carb followed by 1 1/2 days of carb-up. I plan to continue this until the end of my cutting phase, sometime in late February.

Of course, this initial low-carb phase went longer than I would have liked (around 10 days) and made for a grueling, almost unpleasant experience. For the last three nights, I slept fine but dreamt about food all night. Also, the low-carb haze affected my concentration somewhat. Fortunately, today I feel great. It appears my brain has switched over and decided to use ketones for energy. Exciting stuff.

As for my weight loss, today I was down 1.8 lbs. from yesterday and tipping the scales at 165.4 lbs. Check out my weight loss for January. Huge drops.

Anyway, I hope you all have a great day. Thanks for checking out the site. Be sure to bookmark it and check back every day to watch my progress.

April 09th, 2011

Man, I think I’m at the worst part in this low-carb cycle. Yesterday’s workout was especially grueling. I did finish all my sets and my cardio but it took everything I had to complete it. Surprisingly, my lifts this week have been very strong. I didn’t lose any strength at all. In fact, I was a little stronger than last week.

Now, to add insult to injury, I am planning to extend this low-carb cycle one more do before I do my planned re-feed. I will start my re-feed on Friday evening after my workout. Actually, it will really start before as I plan to eat a couple of pieces of fruit two hours before my Friday workout. Then I will do about 30 hours of carbing-up and then I will restrict carbs again until next Friday. I shouldn’t be making any changes to my diet anymore…Have you heard that one before???

Between Friday, post-workout and Saturday, bed time, I plan to ingest about 650-700 grams of carbs or 10 grams of carbs per KG of body weight. Wow, that’s a lot. I will be keeping you guys informed on the progress.

In the meantime, keep pushing for me as I have about 48 hours of carb restriction to go. My head is so cloudy right now I can’t believe it. I knew it was going to be a challenge to get down to sub-8% body fat but this is ridiculous.

April 08th, 2011

It has been very interesting how strong the cravings for sweets have been lately as I’ve been seriously restricting my carbs. Last night was no different as the cravings were even more intense than usual. As I was about to dive into the left over Christmas candy, I decided to try to make a sugar-free cheesecake. Here’s what I did…

I took one block of Philadelphia cream cheese and 1/2 cup sour cream and threw them in Liz’s Kitchen-Aide mixer. I whipped it up for a minute and then added two eggs. Next I added about 1/2 cup of Sugar Twin and blended everything for a couple more minutes before pouring the mixture into two small bowels and throwing them in the oven for about 30 minutes on 400 degrees.

The result was pretty good cheesecake. Sure, it was nothing like the real thing but it did satisfy my sweet craving. The Sugar Twin gave it a bit of a bitter after taste. Next time I will probably use some Splenda or Splenda For Baking. You can see the macro nutrient profile in yesterday’s food log. 63 grams of fat…WOW!!!

Here’s the pleasant surprise. Yesterday I consumed 2100 calories with nearly 60% of them from fat and I’m still down a pound from the day before. Today I weighed in at a record low of 167.8 lbs. I guess my body is fully in ketosis now, using my own body fat for energy and eliminating any fat intake from food as waste. Exciting stuff. We’ll see you all tomorrow.

April 07th, 2011

I decided to take yesterday off from training. My body has just been so sore lately. I’m not just talking about the body part I worked the previous day but my whole body. I don’t really think it’s a function of my diet but more so just that I’ve been lifting so heavy. Anyway, I just felt it was best to take the day off. I will resume with my back workout today.

I’ve done quite a bit of updating of the site lately. It’s a a major upgrade from Blogger but also requires quite a bit of maintenance work. I spent quite a bit of time this weekend getting all the pages working correctly. If you see anything that is broken or out of place or anything as small as a typo, please let me know. I’m a stickler for those types of things.

Of course, this is just the beginning. I hope to add a lot more functionality to the website in the near future. A couple of things on the horizon are a forum and printable recipes. I should be getting those up in the next month or so.

Have a great day and I’ll see you tomorrow.

April 06th, 2011

I read something very interesting this morning in my Men’s Health magazine. I figured I would post it here for you all to read. It definitely re-affirms what I’ve been practicing with my own fat loss lately. The title was “Lose Fat, Build Muscle.” Here it is…

The best combination for chiseling your abs: dumbbells and a fork. University of Connecticut researchers found that men who lifted weights and ate a low-carb diet lost 17 pounds of fat and gained 2 pounds of muscle in just 12 weeks. What’s more, the low-carb dieters cut twice as much lard as lifters who followed a low-fat plan. “Restricting carbohydrates forces your body to burn fat instead of sugar, while lifting spurs muscle growth,” says study author Joff Volek, Ph.D.

This was nice to read as it just reinforces exactly what Ive been doing. I have been consuming even more fat than before I began my transformation and am still losing weight. Thats not to say that restricting carbs is not difficult. Carbs are in almost everything so I have to watch everything I consume. Plus, the cravings are intense. I never thought I would be craving white bread so much. Oh well, I’ll live.

April 05th, 2011

This morning I finally had trace amounts of ketones in my urine as tested with my ketone test strips. Although I have been keeping my carbs very low (around 25 grams per day), I have had a difficult time entering ketosis this time around. I think I have narrowed down the delay to two possible reasons.

First, during my last carb-up I was way too loose with what I ate. Honestly, it was more of a two-day cheat period rather than a proper carb-up. I swung my body so far out of ketosis that it was a lot of work to get back in.

The second reason why I think it has been difficult to get back into ketosis is because of the carb smart ice cream I’ve been eating pretty much every night. It contains sugar alcohols which are not carbs but have been shown to inhibit ketosis. The jury is still out on this one but I have read some interesting articles lately on the subject. Moving forward, I will be consuming less sugar alcohols so I can get into ketosis quicker. More time in ketosis means more fat burned.

Alright, I’m off to the gym for a heavy duty shoulder workout followed by some light intensity cardio.

April 04th, 2011

Yesterday was another solid day of low-carb dieting and heavy duty lifting. Again, I was very strict with my diet but I did have a little bit of carb smart ice cream in the evening. I still kept my carb intake very low (about 25 grams) and should enter ketosis tonight or in the morning. I think I’m going to low-carb a little longer this week. Perhaps until Thursday of next week. This will allow me to stay in ketosis a few days longer and enjoy my carb-up days with Liz since we are both very busy on Tuesday and Wednesday evening and Thursday is our evening to unwind together. She has been very good about me eating meat and salad while on the low carb days so it will be nice to enjoy a dinner with her then.

I also wanted to comment on yesterday’s workout. Thursday is chest day and I blasted it hard. I added 5 more pounds on my bench over last week and have added 40 pounds to my bench in exactly two months. I am very excited about this and am really starting to see some muscle mass on my chest now. Now I just need to see some serious gains in my arms.

More to come tomorrow.

April 03rd, 2011

Yesterday’s diet went great. I consumed 1461 calories and a mere 13 grams of carbs. Check it out in my food logs. I feel very focused on my diet and training now and plan to keep this mindset until I reach my goal of sub-8% bodyfat. I’m very excited to see where I can take my body. I’ve made a lot of great progress so far but I know there is much more I can do. Deciding to commit to a healthy lifestyle is more mental than anything else. Once you make up your mind, you just have to go for it and let nothing get in the way of reaching your goals.

Well, I’ve got a lot of work to do today so I better get going.

April 02nd, 2011

Yesterday’s controlled carb loading did not go as planned. I started out doing great but then Liz and I went shopping in the early afternoon and I spotted a book on sushi. Before I knew it I was really craving sushi and had pretty much convinced myself that it was perfect for my carb-up day. I mean, it’s lean protein and “good” carbs, right? Well, I got Liz on board and we decided to do it. Unfortunately, it was New Year’s Day and we couldn’t find a sushi restaurant that was open so we decided on then next best thing, chinese. Chinese food may have been great for my pallette but didn’t really work for the diet. I consumed about 1100 calories of deep fried everything. Not cool.

Well, today I’m up to 171.4 lbs., 2.4 lbs. more than I was just two days ago. Let this be a lesson on what not do on carb-up days. Next week I’m already planning to be very strict during my carb loading phase and have a very controlled calorie intake.

Today is back to carb restriction and I plan to consume less than 20 grams of carbs. Wish me luck as I’m sure the cravings are going to be intense after yesterday’s chinese feast!

April 01st, 2011

Yesterday was the end of the low carb phase of my first carb cycle and what better time to carb up than on New Year’s Eve. I wasn’t really able to track everything but I estimate I consumed around 1000 calories and about 200 grams of carbs mostly in the form of cheesecake, white bread, various dips, little smokies in BBQ sauce, pretzals, crackers, etc. This morning I weighed in at 170.8, 1.6 lbs. more than yesterday. I’m sure a lot of this is bloating from all the salt. Salt really has an effect on me. By the end of the night my wedding ring was so tight and uncomfortable, I had to take it off.

Last night was my time to indulge on all of the “junk” carbs and simple sugars but today will be much more controlled. I plan to eat more complex carbs and perhaps some fruits and veggies. Tomorrow I will begin restricting my carb intake again and will hopefully be in ketosis by Friday night. We’ll see.

Carb cycling is an interesting phenonemon I first read about it on Lyle McDonald’s website where he followed the Body Opus Diet back in the 90’s. Lyle is now an authority on dieting for bodybuilders and went on to author Ultimate Diet 2.0.

I’m sure today’s leg workout will go great as I have plenty of energy. I’ll let you all know tomorrow.