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.

156.0 lbs. Stable. front, side

12:00
Chocolate chip cookie * 3 - 180
What a great breakfast, eh?

13:30
Pizza - 600
Lunch is even better!

17:30
Oatmeal w/ protein and raisins - 404

18:45
Yogurt - 110
Banana - 150

23:00-01:30
Protein bar - 310
Margarita * 2 - 200

1954 kcals. Not bad for a BaGG day. No work-out, naturally.

156.0 lbs. Correct direction! front, side

14:00
Oatmeal - 404
Protein shake - 230
As nice as it is to have this burst of protein, it always seems to make me quite tired. Like my body wants a nap just to digest all the whey. Might have to split this up a bit more.

19:00
Pizza - 600

20:30
Soup - 300
Yogurt - 110

01:30
A bit of candy - 175

04:20
Protein bar - 310

2129 kcals. Overate a little.

Full stretches, 5 * 25 crunches.

Thighs:
4 sets of squats. 16 * 55 lbs, 12 * 60 lbs, 10 * 70 lbs, 8 * 80 lbs. (superset)
4 sets of lunges. 16 * 55 lbs, 12 * 60 lbs, 10 * 70 lbs, 8 * 80 lbs. (superset)

Calves:
4 sets of calf raises. 16 * 80 lbs, 12 * 85 lbs, 12 * 85 lbs, 12 * 85 lbs. Need more weight.

Following Ahhhhhnold's advice and only exercising the spinal erectors once per week.

157.0 lbs. front, side

12:30
Banana - 150
Jelly donut - 350

15:45
Oatmeal - 404
Protein shake - 120 + 110 = 230

19:45
Cajun turkey sausage and rice soup, 2 cups - 400 or so?
Yogurt - 110

23:00
Protein bar - 310
Pear - 110

2064 kcals. If I could just knock the pastries off, I'd be fine. A year ago, I thought it was great that there was an awesome donut place next to 7-11. Now I am not so sure.

No work-out. Back to it tomorrow.

158.0 lbs. Ugh ugh. front, side

13:00
Chicken grilled stuffed burrito - 630
Bean burrito - 370

17:00
Potluck food - who the hell knows. Too much.

23:00
Oatmeal w/ raisins, etc. - 404

Not even going to try to count kcals. I went over, I'm sure. And then didn't work out. I suck.

157.0 lbs. Getting to the point in lifting that I'm going to roughly stay the same weight, but it's reconfiguring internally. I guess you'll just have to look at the pictures. front, side

11:15
Oatmeal w/ raisins and protein - 404
Protein shake w/ lactose-free milk - 95 + 110 = 205

17:15
Yogurt - 110
Banana - 150
Chicken tikka masala - 704 <--- finished it all off. Mmm, mmm.

05:00
Protein bar - 310

1883 kcals.

Normal stretches, 5 * 25 crunches

4 sets of dumbbell lateral raises. 16 * 25 lbs, 12 * 30 lbs, 10 * 30 lbs , 8 * 35 lbs. Stepped down for set 1. Should've stepped down for later sets. Form really suffers there.
4 sets of arnold presses. 16 * 30 lbs, 12 * 35 lbs, 10 * 40 lbs, 8 * 50 lbs.
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)

157.0 lbs. Still paying for my halloweenie sins. front, side

11:00
Croissant - 300

14:30
Unagi nigiri * 6 - 480
Odwalla superfood - 260

18:30
Chicken tikka masala - 100 (just had a couple bites. Reheats well!)

20:00
Oatmeal w/ raisins and protein - 404
Protein shake - 95 for the protein + 1 cup of milk - 110 = 205

22:30
Yogurt - 110

01:15
Protein bar - 310

2169 kcals. Either need to cut the croissants out, settle on a higher kcal count, or, iono, buy less impulse sushi.

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 (3 sets for power training) 12 * 70, 10 * 75, 8 * 85

• Fold laundry
• Grocery shopping
• Make a large batch of chicken tikka masala for potluck Sunday
• Apply for jobs
• Put dining room table together
• Write
• Raid saturday night
• Sort through misc. junk, get rid of crap
• Get a woman with some fashion sense to go thrifting with me for some high-heels that will fit my large male feet
• Paint bathroom