I went to BaGG last night, as I always do. Afterwards, went to Denny's with Carol and Erika.

On exiting that lowest-common-denominatorestaurant, found my passenger side window smashed in, my stereo faceplate and CD case stolen, and the rest of the things in my car rifled through, tossed around, and generally made a mess of. Carol's purse was also taken.

The faceplate didn't work anyway. The CDs were all burned copies. Carol's purse had only her business cell, her keys, and some miscellaneous papers, no wallet/money/etc.

In summary, they broke my fucking window, which I have to pay to get replaced, for a worthless piece of plastic and LCDs, some nearly worthless burned CDs, housekeys to a soon-to-be-foreclosed-upon house, and that's it.

This shit never happens to me in the East Bay. Only SF.

158.5 in the morning. Legs are still very very sore from yesterday.

10:30
Oatmeal w/ fixins - 268 kcals, 24g protein
Protein shake - 222 kcals, 32g protein

12:45
Chicken grilled stuffed burrito - 650 kcals, 34g protein
Beef 5-layer burrito - 550 kcals, 20g protein

18:30
2 * eye of round, 50g, 168 kcals, 28g protein
English muffin w/ PB - 205 kcals, 8g protein
Protein shake - 222 kcals, 32g protein

01:45
Protein bar - 310 kcals, 32g protein

2315 kcals, 210 kcals. Overate a tad, but got enough protein.

Back/chest day
Bench press - 8 * 95 lbs, 7 * 100 lbs, 6 * 100 lbs, 7 * 95 lbs.
Incline bench press - 8 * 65, 8 * 65, 8 * 65, 7 * 65 lbs. Right arm lagging behind left. Very strange.
Dips - 8 * -50 lbs, 8 * -40 lbs, 7 * -50 lbs, 7 * -50 lbs. Noticed I had bad form after the second set. Corrected.
Chin-ups - 8 * -60 lbs, 8 * -50 lbs, 8 * -50 lbs, 8 * -50 lbs. Alternating fore/back grip
Bentover rows - 8 * 60, 8 * 70, 8 * 70, 8 * 70
Dumbbell shrugs - 8 * 100 lbs, 8 * 110 lbs, 8 * 110 lbs, 8 * 120 lbs

My arm strength is holding back the shrugs, which are supposed to be trapezius isolation. Sigh. Very imbalanced physique.

161 at weigh-in, but that's counting some bloat.

11:30
Oatmeal w/ protein powder - 268 kcals, 24g protein
Protein shake - 222 kcals, 32g protein

17:00
Protein bar - 310 kcals, 32g protein

18:30
Chicken & dumplings w/ vegetables, 1.5 cups - 553.5 kcals, 10g protein. Not much chicken.
Protein shake - 222 kcals, 32g protein

12:45
Protein bar - 310 kcals, 32g protein
Eye of round, 50g - 84 kcals, 14g protein.

1969 kcals. 176g protein. Undereating. Going to start taking MRBs to work instead of pure protein bars. That should help.

Workout - thigh/calf day.
Normal stretches, 5 * 25 crunches
Squats - 8 * 135 lbs, 8 * 155 lbs, 8 * 160 lbs, 4 * 160 lbs (repped to failure)
Lunges - 8 * 65 lbs, 8 * 95 lbs, 8 * 105 lbs, 8 * 115 lbs (not to failure, going to up the weight)
Curls - 8 * 95 lbs, 8 * 95 lbs, 8 * 100 lbs, 8 * 95 lbs. 100 was just out of range for full sets. Moving up soon.
Calf raises - 12 * 300 lbs, 12 * 300 lbs, 12 * 300 lbs, 12 * 300 lbs. Rar!

156.5 lbs on weigh-in.

Pizza - 600 kcals, 20g protein

Jelly donut - 350 kcals, negligible protein

Protein bar - 310 kcals, 32g protein

Chili's: uh-oh
Guilt-free Grilled Salmon w/ sides - 400 kcals, 51g protein
Grilled shrimp (6) - 300 kcals - 18g protein
Margarita - 250ish kcals, no protein.

Protein shake - 222 kcals, 32g protein

Post-workout protein bar, 310 kcals, 32g protein.

2742. Too high. 185g protein. Decent, but too low by percents. Need to improve for tomorrow.

Workout:
Stretches, 5 * 25 reverse crunches

Arm/shoulder day.
Clean and Press - 8 * 50, 7 * 55, 8 * 50, 8 * 50. Realized I was cheating hard to get the 55 up properly. Went back down to 50 and worked on form.
Dumbbell laterals - 8 * 24, 8 * 24, 7 * 30, 8 * 24. The 15s are just ever so slightly out of reach for a good-form set. Sticking with 12s for a bit longer.
Barbell curls - 8 * 50, 8 * 50, 8 * 55, 8 * 50. The n5 bars are all easy-press bars, which are a bit awkward to curl without cheating. I'll either have to work on form, or only use n0 bars.
Dumbbell curls - 6 * 40 (bad form), 8 * 30, 8 * 30, 8 * 40. Figured out good dumbbell form late, but still got a good burn.
Seated behind-the-head dumbbell tricep extension. 8 * 35, 8 * 40, 8 * 45, 8 * 45. 45 was where I started really getting good burn, the 35 and 40 sets were too easy. Going to start at 45 next arm/shoulder day
Close-Grip Presses - 8 * 55, 8 * 60, 8 * 65, 8 * 65. Only really got the form right on these on the last set. Might go back down to 60, as with good form, these really burn a lot more on the tricep than they do with bad form.

Turns out I did pretty well on the island. I came back and weighed 158, and after a day or two to settle out, that dropped back to 156.5. As soon as my various cuts and bruises (and strained right trap) heal, I'll be going back to the gym. For now, I'll resume diet logs.

I surfed! It was so awesome! There's just this moment when you catch the wave and jump up onto your board, pivoting and balancing and angling the board all at once. You're paying attention to a million little things, and suddenly you realize that you are surfing, and you feel like the goddamn Superman. Gnarly!

I can't wait to do it again!

I went to the gym here in Mililani Town (thank goodness I sprung for the any-gym membership at 24hr fitness). It was still crowded at midnight, and humid as all hell. I must've refilled my water bottle two or three times in the course of my chest/back day. Still struggling with working up to body weight bench presses. Still deadlifting 45s. Think I could skip up a bit, as soon as I'm sure I have the form right.

Ran out of protein shake powder. Having to buy protein bars with my ritualistic trek to 7-11 in Hale'iwa every morning. Eking out on island nigiri as much as I can.

Today was a high surf advisory, and now I can hear why. The beach house (as you can see from facebook/twitter pictures, and pictures here once I upload them all when I get home) is maybe 100-120m from the shore, depending on the tide. Today has 15-20 foot swells, and the crash from them hitting the shore is literally making the house shiver in its bones, and the roar is as loud as conversation. Spray from the occasional plume hits the windows and doors. It's amazing.

I fly back Friday. Must Come Back Here. Love it here.

Sun and sea and sand. A warm breeze during the day and a cool one at night. Fresh shrimp and shaved ice.

Beach house on a basalt flow that ends in rolling surf. Poker with family around the table at night.

This is already a pretty damn nice vacation.

Herro?

12:30
Oatmeal w/ brown sugar and protein powder - 150 + 24 + 94 = 268 kcals, 24g protein
Protein shake - 222 kcals, 32g protein

15:30
Protein bar - 310 kcals, 32g protein

18:00
Eye of round, 2 * 50g - 168 kcals, 29g protein

19:30
Protein shake - 310 kcals, 32g protein
Chicken grilled stuffed burrito - 640 kcals, 34g protein

02:00
Pizza - 2 slices, 600 kcals, 25g protein

2518 kcals, 208g protein. Over-ate, but kept the protein ratio up. Went to Tryst at the Citadel, was 2:30 by the time I left there and headed back east to work out. Got to the gym and realized I had forgotten my sneakers at home. No workout.

Back to it tomorrow!

Still haven't figured out what exactly to do about daily pictures. Back to morning pictures, or do something after the workout?

New phase, new day numbering. Took me a while to get the gym membership sorted, but that's all squared away now.

12:30
Pizza - 600 kcal, 25g protein
Protein shake - 1 scoop powder (120 kcals, 24g protein) + 1 cup 1% milk (102 kcals, 8g protein) = 222 kcals, 32g protein

20:30
4 pieces unagi nigiri - 80 kcals, 13g protein each * 4 = 320 kcals, 52g protein
1 order dragon roll - 520 kcals, 17g protein

23:00
Protein shakes - 222 kcals, 32g protein

02:30
Protein bar - 310 kcals, 32g protein

2194 kcals, 190g protein. Not bad! Right near the kcal goal, and well above the protein goal.

First day at the gym. Now that I'm on an anabolic diet, and working with Real Weights, the strategy changes a bit. Lower reps, more weight, and definitely repping to failure. 4 sets, aiming for 4-8 reps in each. Since I'm just starting with barbells, the first set on most of these is going to be way lighter than the weight I'll settle at.

Normal stretches, 5 * 25 crunches.

Chest and Back day. Chest:
Bench press. 12 * 45 lbs. Just the bar, too light. 8 * 95, 6 * 95, 5 * 95. Some 25 lb weights on either end make this just about right.
Incline bench press. 12 * 45 lbs. Just the bar, again. Too light, still. 8 * 65 lbs, 6 * 65 lbs, 5 * 65 lbs. Adding 10s makes this good. The angle feels weird, but I'm sure I'll get used to it.
Dips: Just body weight for now. 7, 6, 4, 3 reps. The failure here was as much my arms as my pectorals. Fairly sure this will pick up to be weighted soon.

Back:
Chin-ups: 6, 4, 3, 2. Ouch. Feel like a sissy. Chesh assures me I'll pick up quick.
Bent-over barbell rows: 8 * 45 lbs, 8 * 50 lbs, 8 *60 lbs, 8 * 70 lbs. This one made me feel a bit better about myself, as each successive set still felt relatively easy. Compared to dips/chin-ups, anyway. Going to start with 70 next time.
Deadlifts: 10 * 65 lbs. Too easy, plus Chesh sez that 45 lb weights are better for defining the range of motion. 10 * 95 lbs, 6 * 95 lbs, 4 * 95 lbs. Going to stick with 95 until I get the form perfect, as I like my vertebral discs intact.

...when girls pay to do body shots off of them.

That was a pretty awesome party.

Alright, so, I know it's been a while since I've posted anything about the grand project of reshaping my body. That's because it's phase-change time. I've lost pretty much all the fat I can lose without being unhealthily thin, and toned up as much as I can on a reduction diet with home weights.

So, the first thing I did was take myself off a strict counting diet to see if I could manage my weight by "feel." Turns out, after 200 days of counting calories, I have adjusted my body's internal feelings of hunger and satiation pretty damn well. I stopped counting calories on the 23rd of November, and as I sit here now on December 07 ( A DAY THAT WILL LIVE IN INFAMY ), I have maintained and even lost a little weight. I'm holding around 155 lbs without straining, struggling, or counting. I don't feel especially hungry, and my body feels in good working order.

So, now that I've learned how to control my body's energy intake/exhaust in a balanced fashion, it's time to take the next step. I've lost 20 pounds of flab over the past six+ months, and now it's time to put that weight back on as muscle.

To that end, I'm joining up with 24 Hour Fitness tomorrow, and will start doing my workout there instead of at home. In addition, I'm going on a muscle-building (anabolic) diet. I'll start with 2200 kcals per day, with a goal of between 30% and 40% calories from protein (165-220g protein). This is going to mean some pretty fundamental shifts in how I eat. Pastries are going to pretty much fall out of my diet. Subway is really far too carby. I'll go back to taking daily pictures and posting logs, and you can expect to see a lot of "protein shake" and "eye of round" on there.

Luckily, my favorite item on the Taco Bell menu is 21% calories from protein, so I can still have the occasional grilled stuffed burrito.

Yes, I've been slacking on them. Yes, I will get back to it. Work has been insane with that movie coming out, and other stuff on top of that, like the Mission Control fundraiser etc.

I'll get on it soon, I swear!

156.0 lbs. front, side

12:00
Oatmeal - 404

17:30
Chicken burrito - 630
Grande chicken quesadilla - 400

18:00-23:00
Margarita - 100
Chips - 100

00:00-04:00
Chips - 200
Protein bar - 310
Margaritas - 200

2344 kcals. Two events and too much snacking. Bad Terr.


157.0 lbs. front, side

13:30
Pizza - 600

15:45
Croissant - 300

18:15
Oatmeal - 404
Yogurt - 110

19:00
English muffin w/ PB - 205

21:00
Protein bar - 310

1925 kcals. No work-out, though.

158.0 lbs. Paying for the pigging out Friday. front, side

10:45
Glazed donut - 262

13:00
Jelly donut - 350
Popcorn - 50

15:15
12" ham sub - 580
Chocolate chip cookie - 210

19:00
Soup - 250

21:30
Yogurt - 110
Pear - 110

24:00
Protein bar - 310

2232 kcals. When I don't get a good breakfast, it always turns into a bad day.

Normal stretches, 5 * 25 crunches.

Thighs:
4 sets of squats. 16 * 55 lbs, 12 * 65 lbs, 10 * 75 lbs, 8 * 85 lbs. (superset)
4 sets of lunges. 16 * 55 lbs, 12 * 65 lbs, 10 * 75 lbs, 8 * 85 lbs. (superset)

Calves:
4 sets of calf raises. 16 * 85 lbs, 12 * 85 lbs, 12 * 85 lbs, 12 * 85 lbs. Need more weight.

Back:
4 sets of good mornings. 16 * 25 lbs, 12 * 30 lbs, 10 * 35 lbs, 8 * 45 lbs.

Food porn coming!

155.0 lbs. Nice. front, side

09:30
Banana - 150

10:45
Croissant - 300

13:15
Oatmeal w/ raisins and protein - 404
Yogurt - 110

18:00
Beef grande quesadilla - 400
Grilled stuffed burrito - 640
Oi, taco bell brought back their grande quesadillas. OMG. Delicious.

20:00
Margarita - 100
Potato chips - 200

03:35
Protein shake - 250
Protein bar - 310

2464 kcals. Taco bell + way too much snacking. Ow. Be paying for that...


Normal stretches, 5 * 25 crunches

4 sets of dumbbell lateral raises. 16 * 25 lbs, 12 * 30 lbs, 10 * 30 lbs , 8 * 35 lbs. Stayed the same weights. Form still hurts a lot on the last one, but it's getting better.
5 sets of arnold presses. 16 * 30 lbs, 12 * 35 lbs, 10 * 40 lbs, 8 * 50 lbs, 6 * 70 lbs (cheater on the last two reps).
4 sets of dumbbell shrugs. 16 * 70 lbs, 14 * 75 lbs, 12 * 80 lbs, 10 * 85 lbs.

arms
4 sets of 3-part dumbbell curls. 24 * 30 lbs, 21 * 35 lbs, 18 * 40 lbs, 15 * 45 lbs.
4 sets of 3-part lying dumbbell extensions. 24 * 30 lbs, 21 * 35 lbs, 18 * 40 lbs, 15 * 45 lbs (to failure on the last rep)

Also, hey, cool, milestone day.

155.0 lbs. Pretty sure this is an artifact, but hey, I'll take it. front, side

14:30
Pizza - 600

17:30
Oatmeal w/ raisins and protein - 404

19:00
Soup w/ cheese - 350

03:30
Protein shake - 250
Protein bar - 310

1954 kcals.

Normal stretches, 5 * 25 crunches

Chest:
dumbbell bench presses. 16 * 30, 12 * 35, 10 * 40, 8 * 50 .(superset)
dumbbell flys 16 * 39, 12 * 35, 10 * 40, 8 * 50. (superset)
straight-arm pullovers 16 * 30, 12 * 35, 10 * 40, 6 * 50.

Back:
bent-arm pullovers 16 * 30, 12 * 35, 10 * 40, 8 * 45.
bent-over dumbbell rows 16 * 50, 12 * 60, 10 * 65, 8 * 70.
dumbbell deadlifts 16 * 70, 12 * 80, 10 * 85.

Not feeling much burn tonight. Going to go back up to pre-Halloween slack-off weights. Increasingly aware of the need for some 25 lb plates on most exercises.