Blinded by small sucesses

Lets take a look at Arnold’s rules of success

No pain, no gain. No partying :(

So we left off at me getting on the scale at 155.6 after a most massive cheat day. *embarrassment* *sigh*

This prompted me to rethink what I was doing with the rest of my time during the day. A 40 minute workout once or twice a week was not gonna cut it. What was I doing with the rest of my time during the day?!?

Desk-job

Sitting at desk, inactive and lazy. How can I better utilize this time while working? Standing at my desk all day would burn calories. But that is much too tiring. Must find a way to counteract all the little delicious snacks work provides. I swear it feels like there’s cake every week. My solution was ankle weights and resistance bands. With ankle weights I did leg lifts while sitting in my chair, which was awesome for the core. In between calls I used the resistance bands for biceps, shoulders, and back exercises. Every little helps!

I also upped my workouts as well, to at least three times a week. Incorporating more core and cardio exercises into my routine.Since I was working our more and harder I slowly began to incorporate little bits of carbs back into my diet. Which really helped energy wise, not that I couldn’t do it before without carbs, it was just alot easier haha. Oh and dressing for my salads….so much more bearable. Effing spinach.

So here’s what my workout looks like now.

10 x wide grip pull ups
7 x slow rep shoulder press
7 x slow rep pull downs
7 x slow rep bench press

Then i go into the 5 min ab burner set I linked to in the last post
So for a five minute non stop set I switch between:
- mountain climbers
- plank
- crunches
switching every 30 seconds

From there I do a set of legs:

24 x squats
24 x lunges
24 x jump lunges
24 x jump squats
end with a 2 minute plank

Onto M100s after that:

10 x burpees
40 x mountain climbers
10 x double pump squats

10 x burpees
40 x mountain climbers
10 x double pump squats

10 x burpees
40 x mountain climbers
10 x double pump squats

10 x burpees

This is done non stop

Then I take a bit of a breather with some skipping or balance board work or box jumps.
Doing one legged box jumps after doing legs is the most scared I’ve been in a long time. Its that feeling of “oh shit, this is a bad idea and I should not be trying this” especially on the highest platform the gym had. But I pushed through that feeling and up I went. That sense of euphoria that comes from pushing your limits and getting out of your comfort zone was wonderful. Until I attempted it with my left leg and failed horribly leaving a dent in the platform as well as my shin. Push your limits….and know your limits? lol

After that I go into my kettle bell swings. Instead of doing one set of 75 I’ve tried to break to do two sets of 50. But have only managed one set of 50 and one of 40 so far.

Here’s me doing it!

Followed by 5 min abs again and either a set of the legs or m100s

Then FINISHED! yay!

Just a tad long than the old workout. Plus my abs feel amazing even if there still hidden under flab.

Now onto the scale and the “delicious” food I ate.

Day 15: 155.6
Day 16: 151.6

bbq

Korean BBQ
So much beautiful meat. Who needs spinach.

Day 17: 151.0
Day 18: 150.8

chicken mint

Chicken with mint leaves?…..I don’t know how to cook

Day 19: 147.6
Day 20: 148.6 *cheat day*

peters
peters2
peters3

Peters drive in
-Double Cheese burger
-Onion Rings
-Milkshake
-Banasplit

Day 21: 151.8
Day 22: 150.2

chili
chili2
chili3
chili4

I made chili! Then I threw spinach on top! And had a glass of wine! Classy!
Chili was actually pretty good, and quick to make. About 30 mins, and I used ground turkey. Just to be extra healthy ;)

Day 23: 149.0

cheatlunch

cheat lunch :( mango gelato, yogurt fruit cup, diet coke
Day 24: 147.8
Day 25: 146.8

ducksand

Duck sandwich with some wine. Cheating I know. But it was so damn good. That fruit bread was redonk. At least I had a side salad?

Day 26: 146.8
Day 27: 146.2 *cheat day*

dessert
pho2
pho3
cupcake

Pho for breakfast. Home made awww yeahhh.
Crave cupcake
Sushi and dessert for dinner. No pic of sushi cause I was too hungry and forgot :(
Day 28: 149.4
Day 29: 149.0

mangosalmon

Pineapple and mango salmon, with asparagus and salad ala Sunterra
It was alright, at least its not spinach. And a Fresca!

Day 30: 148.8

salmonrice

salmon rice and scrambled eggs for breakfast. ENERGY!!!!!!!!
Day 31: 148.4

beaneggs

Scrambled eggs and beans for breakfast. GAS!!!!!

Day 32: 147.6
Day 33: 146.4

spinach salmon
salad

Salmon and spinach…..

Day 34: 146.0

meatloaf
meatloaf2

So I intended to make meatballs, but that seemed like a lot of work so I attempted to make my first meatloaf thinking it would be quicker. Wasn’t that long to make. But it took forever to cook! How do people have the patience to make this coming home from work?!? Topped with marinara sauce, soo good. Oh! and who knew ketchup and brown sugar would make such a delicious glaze?!

Day 35: 147.5

Alright, so that was about 5 weeks. Lets take  a look at my final measurements

Now:
waist: 31 inches
hips: 36 inches
left leg: 22 inches
right: leg  22 inches
left bicep: 13 inches
right bicep: 12.5 inches

Before:

waist : 34 inches
hip: 38 inches
right leg: 22.5 inches
left leg: 22.5 inches
right bicep: 13 inches
left bicep:  12.5 inches
Almost 10lbs lost in a month. That meatloaf really weighed me down.
Lets see what that looks like shall we?! Bear in mind these are taken first thing in the morning so I look pretty rough in some of them.

 flexsidefat

So that was my experiment. Seems like it worked. I may continue with this diet in some form or another. Next I am thinking of doing a three day juice cleanse….and packing on muscle! Rawr!
Stay tuned!

 

I officially hate spinach!

Alright so I’ve had a few glasses of wine and I think its time for an update!

Hows everything going? Great! Breakfast is easy, dinner is easy, lunch….so not a good time. The way spinach leaves a gritty taste in my mouth, the balsamic vinegar dries out my mouth and adds to the grittiness. So not feeling the spinach.

koala

Cold showers? Still pretty damn cold. Though is getting nicer to take them before bed as I tend to overheat in the night.

cat shower

Cheat day? Kind wasted. I stuffed myself so full for breakfast that I couldn’t have much more for lunch. And dinner was a salty disaster. Not satisfying at all.

Other than that I had a slip up here and there. Nothing too detrimental to the diet. How could I resist not having a hog dog on super bowl weekend, especially when they are free, cooking all day at work, the smell was intoxicating and I was a weak weak man. Plus the Patriots lost and I was out some money. I needed some fat carby consoling.

hotdog

I inhaled that bad boy in all of 10 seconds. I LOVE me some condiments. Did I feel bad after? Absolutely not. Actually I felt my cravings met and reinvigorated my will to keep on with this diet. This beautiful, delicious, disgusting hotdog saved my diet.

Now lets get to the stats shall we?

Day 5 

Weigh in: 152.2 

Not much change from day 4. Oh well, not discouraged. We forge on!

Day 6:


Weigh in: 150.4

Morning of cheat day and I am down 5 pounds!! Lets change that

Breakfast: big waffle breakfast from rickies. x3 bacon, x3 sausage, stuffed hash browns, waffle, and scrambled eggs. Plus lg coffee from Timmys and 2 honey crulers.

rickys
cruller
timmy

Yeah, it was delicious. :D

Lunch: another honey cruller, some banana bread, and a green vibrance shake mixed with Gatorade. Cause you know, I’m not a total pig….

vegdrink

This stuff smells like seaweed sorta, and my stomach has never been the same since I got food poisoning a few months back, so just the smell makes me gag. Tried it with water, doesn’t mix too well and pretty gross. At least the Gatorade covers everything up.

Dinner: I have a video of me attempting to finish a Lg domino’s Brooklyn style pizza with extra sauce, cheese and sausages, but I don’t think I will be posting that. Suffice to say I only finished 3/4 of it before I had to stop due to how salty it was. I washed it down with a liter of cola.

Day 7:


weigh in : 152.6


Sooooooo  looks like a gained back some weight. Not to fret, I’m sure it will drop off in no time, right? Right? Anybody?

Day 8:

weigh in: 152.2


Week 2 measurements:


waist: 33
hips: 37
right leg: 22
left leg: 22
right bicep: 13
left bicep: 12.5


Thats 3 total inches lost!! In a week!! Or my measuring is inconsistent!



Day 9:


weigh in: 150.0


So sick of spinach. How sick? I enjoy broccoli now sick

broc



Day 10:


weigh in: 151.2


So yeah, day before kinda cheated a little, had myself some coke and a cookie :s I have a problem.


day 11:


Weigh in: 149.6

Nice! Plan is to hit 147 by cheat day which is in 2 days!

nem

No idea what these meat squares are, but they are sweat inducing spicy, and are a nice hunger snack. I think they are healthy?? ish?

So cheat day is coming up. Anyone have suggestions as to what I should gorge on?? I’m thinking hotdogs…..why are they so damn good??

realhotdog 
And to wrap things up. Here is a video explaining why we don’t act like a jackass during a match!

First few days of new diet!

Ok! Its started and the first couple of days are in the books! So far its been pretty easy to follow. Just keeping with the same meals and what not. But first lets establish a starting point.

This is me

IMG_1650

ok not bad right? Lets stop sucking it now…

IMG_1651
IMG_1652
Starting weight: 155.8 lbs
waist : 34 inches
hip: 38 inches
right leg: 22.5 inches
left leg: 22.5 inches
right bicep: 13 inches
left bicep:  12.5 inches
Now lets look at my meal plans
Day 1 meal plan:
Breakfast: I had some scrambled beds with salsa. I took 2 eggs and beat in some more egg whites and scrambled them up. Topped off with some salsa, salt and pepper. Wasn’t bad at all. Salsa was a little watery but definitely a breakfast I could eat everyday.
Lunch: Spinach salad from sunterra. Made my own salad, lots of spinach and some chicken for my protein. Little bit of broccoli and for dressing I used some olive oil and balsamic vinegar. Lunch was okay, not my favorite way to eat a salad.
Dinner: Steak, lentils and more spinach. Did not have dressing at home so used a little but of lemon juice, salt and pepper. :/ was ok. Steak was awesome, but oh how do I miss my ketchup. It just sits there waiting to be squeezed. Never had lentils before so did not know what to do with them. Drained most of the water out of the can and heated it up with some siracha and garlic salt. Don’t think that made a difference in taste.
lentil steak

Day 2:

weigh in: 154.2 lbs!! 

 sucess

Breakfast: Same as day 1. Just put some leftover lentils from dinner in there as well

eggsalsa
Lunch: Spinach salad from sunterra once again. Little bit of cottage cheese, beans, and hard boiled egg added. Balsamic dressing really sucks….
Dinner: Some beef wrapped in some kinda leaf? Little bit of steak and MORE SPINACH!! Pickles, pickled veggies and some scrambled eggs as well. Pretty decent dinner :D
lalot
Day 3:
 
weigh in: 153.2 lbs
 what you did
Breakfast: Same as before but instead of scrambling the eggs I just made it into a pancake, oh and some pickles. Used garlic salt. Wasn’t bad.
salsa eggs 2
Lunch: I made some awful concoction of salmon lentils and pickles. Basically mashed them all together., O_o. DO NOT TRY THIS. It is not tasty, at all.
Dinner: More steak, spinach, and lentils. Its ok. but I need new fooddddddddddddd
Day 4:
weigh in: 152.1
fail
Breakfast: Egg pancake. This time with shrimp.
egg shrimp
Lunch: Quick spinach salad and some salmon and tuna sashimi from the mall *bleech*
 
Dinner: THIS IS WHAT I NEEDED!! KOREAN BBQ!!!!!!!!!!! Beef spareribs, kim chi, pickled radishes. Just the change up  I needed. Couldn’t have any of the rice though (T_T) wanted it sooo sooo bad. Just one more day till my cheat day and I am gonna go buck wild.
korean bbq
Everythings going pretty well so far. I am remembering to take my pills, they do not make me feel sick or anything. I am hitting the gym again although my workouts have been shortened severely as recommend. It just feels weird working out in under 20 mins than the usual hour and half I usually take. I don’t feel wake, I do have cravings but occasionally do get hungry and want a snack. A small spoon of peanut butter works well. I also started going back to kickboxing, so hopefully I will be ready in a month and a half!!
Stay tuned for more updates as well as CHEAT DAY!!

New Diet Begins!

Alright guys, tomorrow is the big day! Gonna start the diet and its gonna be awesome! So why am I doing this diet? Well I’ve packed on some winter weight and have not been to the gym lately. Although I have not gained significant amounts of weight, my muscle mass sure has decreased. So for this diet my goal is to chisel out the six pack I have never had through good eating, rather than my old diet formula of not eating anything at all. The second reason for the diet is that I want to compete in the 2012 Tiger Balm Internationals which is martial arts tournament in March. I may not beat anyone, but at least my weight will be on point *hopefully*

Anyways, back to the diet, I will be *attempting* the slow carb diet outlined in the 4 Hour Body by Tim Ferris. Basically
- NO white carbs: so your breads, rice, and noodles are out. Which really sucks cause thats a big part of my diet.
- NO cheeses, milk, dairy stuff as well as fruits
- NO pop, juices, and  sugary drinks. So water, black coffee, and tea are fine
- Just eat the same meals everyday
- Have a cheat day once  a week *completely pig out till the point of near puking*

In addition to this I will be supplementing the diet with some other things
- kettlebell workouts and short periods of weight training
- a pill stack *shown in my youtube video*
- cold showers *foresee this being the  worst decision ever*
- chewing food really really slowly *avg about 20 chews*
- eating within 30 minutes of waking
- trane mma

In one month I would like to see if I can replicate the results in the book. I will try to weigh myself at the same time everyday, as well as taking circumference measurements of my biceps, waist, hips and thighs as another way to gauge my success. I think this should be somewhat of an easier diet to follow since I am allowed a cheat day where I can eat all those foods I missed during the week, though the no carbs and cold showers will severely put a damper on my spirits. Must stay away from all the free food at work and sleep eating. Its a terrible, yet delicious affliction. Well I will update this tmr with a more solid meal plan, depending on what I can make O_o.

Heres a picture of my last meal before the diet

- Chicken crunch burger
- pop corn chicken
- fries
- kit kat bar
- 5 x tacos
- Lg coke

lastmeal
YES, I AM DISGUSTING! :D