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.

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

157.0 lbs. Fucking halloween candy. front, side

14:00
Croissant - 300

16:00
Jelly donut - 350

17:00
Blueberry snack - 305

19:15
Chicken tikka masala - 808 <---- HOME FUCKIN' MADE. Booyah.

04:30
Protein bar - 310

2073 kcals.

Back to stretching thoroughly. 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 * 70 lbs, 12 * 75 lbs, 10 * 80 lbs, 12 * 85 lbs.

Lower back:
4 sets of good mornings. 16 * 25 lbs, 12 * 30 lbs, 10 * 35 lbs, 9 * 45 lbs.

Back to working out, finally. Lessened the weight a bit, since it's been a week.

157.0 lbs. front, side

13:00
Pizza - 600

18:45
Taco * 3 - 1113

23:30
Margarita * 2 - 200

1913 kcals.

Mmmm, taco.

156.0 lbs. front, side

11:00
2 taquitos - 502

15:00
Croissant - 300
Yogurt - 110

18:45
Chicken - 120
Rice pilaf, 1/2 cup - 476
Green beans, 1/2 cup - 40

23:00
Oatmeal w/ fixins - 404

03:40
Protein bar - 310

2262 kcals. Too much. Tempting fucking taquitos though.

156.0 lbs. Not so bad! Pictures from before Halloween: front, side. Today: front, side

10:45
Croissant - 300
Banana - 150

13:45
Popcorn - 100

15:30
12" ham sub - 580

19:00
Pasta w/ chicken and veggies - 400

21:45
Oatmeal w/ raisins and protein - 404

01:10
Protein bar -310

2244 kcals.

A couple um halloween fun-size bars in there too. >.> Roughly 50 kcals each, so today's more like 2500.

Back to the real thing tomorrow, though. Work-out and all.

157.0 lbs.

Fuck you, I ain't counting all the halloween candy and swapped drinks at KS. I started the weekend at 157.0 lbs, and we'll see what I'm at Monday morning.

Oh, man. What a fun weekend.

157.5 lbs. No pictures.

12:00
Croissant - 300
Banana - 150

14:30
Oatmeal w/ raisins and protein - 404

18:30
Soup - 200
Yogurt - 110

23:00
Grilled stuffed burrito - 640
Mexican pizza - 530

00:30
Margarita * 2 - 200

2534 kcals. Jesus. BAD TERR. Even though I'm thinking of going up in calorie count to try and start building mass, that was a bad day.

158.5 lbs.

10:45
Banana - 150

12:30
Croissant - 300

14:30
12" ham sub - 580

16:45
Chocolate chip cookie - 210

19:00
Soup - 250
Yogurt - 170

23:30
Protein bar - 310

1970 kcals. I'm thinking of going to 2100 per day. Thoughts?

Normal stretches. 4 * 25 crunches, 3 * 10 hunaman press-ups.

Power day, extra sets.

5 sets of dumbbell lateral raises. 16 * 30 lbs, 12 * 30 lbs, 10 * 30 lbs , 8 * 35 lbs, 6 * 35 lbs.
5 sets of arnold presses. 16 * 30 lbs, 12 * 35 lbs, 10 * 40 lbs, 8 * 50 lbs, 6 * 70 lbs,
5 sets of dumbbell shrugs. 16 * 70 lbs, 14 * 75 lbs, 12 * 80 lbs, 10 * 85 lbs, 10 * 85 lbs.

3 sets upright rows (power), 12 * 45 lbs, 10 * 55 lbs, 8 * 65 lbs. Switched to using two dumbbells for the rows. Form isn't as perfect, but on the other hand, my wrist joints don't ache.

arms
5 sets of 3-part dumbbell curls. 21 * 30 lbs, 18 * 35 lbs, 15 * 40 lbs, 12 * 45 lbs, 9 * 50 lbs.
5 sets of 3-part lying dumbbell extensions. 21 * 30 lbs, 18 * 35 lbs, 15 * 40 lbs, 12 * 45 lbs, 9 * 50 lbs