The ABC Challenge: OES - First Cut

[oes]

OK everybody, Here goes. I have never done this, so I am looking forward to this challange for motivation. I must admit that I havn't been faithfull with my workouts for 2 months now. I have gained 10 lbs. during that time. So I am ready to get started. Heres what I am going to start out with.

Mon- Back, Biceps, Forearms

Tues- Cardio-30 min walk

Wed- Cardio-30 min walk

Thurs- Shoulders, Chest, Triceps

Fri- Cardio-30 min walk

Sat- Legs, Calves, Abs

Sun- The Lord's Day

My diet will start out like this-

Meal 1- Protien shake (on Mon,Thurs, and Sat)
60 grams protien,5 grams Creatine, 10 grams
Glutemine. I take 1000 mg Flax Oil tab, 200 mcg Chromium Picolinate,Multivitiman, 500 mg vit. C with this shake.

Meal 2- 6 egg whites
1 cup oatmeal

Meal 3- 1 Meat (Chicken breast, Turkey, or 1 can Tuna)
1/2 Tomato
1/2 Cucumber

Meal 4- 1 Meat
1 cup brown beans or peas
1 cup green beans, broccoli, or cabbage

Meal 5- 6 egg whites

I am 38 yrs old, male, 178 lbs, 5'4"
Not sure yet about BF, but I know its high.

I'm starting Jan 6



Any helpfull comments are welcome. /forum/images/graemlins/cool.gif

[oes]

Here we go.....
Starting out a little slow, first workout was great but could certainly tell that I haven't been working out lately.

Started out today like this-
178 lbs approx 17%BF(I had to guess at the 7 point measurements because calipers havent arrived yet)

Today I did this...

Back, Bicep, and Forearm-

Deadlift 2x10

BB bent over rows 1x10, 1x8
superset with
Wide grip chins 2x3 (to much BF)

Incline isolation curls 2x8ea

E-Z curls 2x10

close grip chins 1x3

BB wrist curls 2x10

Rev. BB wrist curls 2x10

Finished off with 1 set of 10 Hammer curls.

Looking at increasing weight on Deadlift, E-Z curls
And increas reps on Chins, Isolation curls.

[oes]

Today was cardio day, stretched 10 min, brisk walk on treadmill for 1 1/2 mile. Also sticking to diet. /forum/images/graemlins/smile.gif

[oes]

Wed. 1/8 Cardio day, but had to skip it.

Thurs. 1/9 Shoulders, Chest, and Tri's

Military press 1x9, 1x7

Alernating upright rows 2x8, SS with-

L-laterals 2x6

Wide grip bench press 2x8

Incline flys 2x10, SS with-

Decline flys 2x10

BB overhead extentions 1x10, 1x8

Close grip push ups 1x4 /forum/images/graemlins/frown.gif had to collapse on that one. To much BF. /forum/images/graemlins/smirk.gif

As I said before, I am starting out a little slow for the first 2 weeks.

Meals-

Meal 1
Post workout shake.

Meal 2
1/2 cup oatmeal(uncooked measurement)
6 egg whites

Meal 3
1 turkey burger w/1/2 cup green beans

Meal 4
1 chicken breast
1 small turkey burger
1/2 cup green beans

Meal 5
6 egg whites



Any helpful suggestions are appreciated. /forum/images/graemlins/cool.gif

Oh, and my calipers have not come in yet /forum/images/graemlins/mad.gif

[oes]

Right after I posted todays workout I checked the mail and calipers are in. /forum/images/graemlins/shocked.gif Thanks to Lumina20 for the link. Got em for 9.99, and no shipping. I thought that was a great deal. /forum/images/graemlins/cool.gif
I will give you the details when I get up tomorrow.

[oes]

1/10 Friday

10 min. stretching
20 min. cardio

I am sore from Thursdays workout, but feeling great.

Checked BF 17.034% will recheck on Monday.

Meals-

Meal 1

6 egg whites
1/2 cup oatmeal
1000 mg flax
multi-vitamin

Meal 2
1 turkey burger
1 cup steamed broccoli w/cauliflower

Meal 3
same as 2

Meal 4

slice of Turkey breast
1/2 cup steamed broccoli and cauliflower
(my wife made a batch of it today /forum/images/graemlins/smile.gif)

[RichW]

I so got ripped off! /forum/images/graemlins/mad.gif
I paid 39.99 plus tax!!!
Oh well thats what I get for procrastinating.

[Lumina20]

<blockquote><font class="small">Posted by: oes:</font><hr> Right after I posted todays workout I checked the mail and calipers are in. /forum/images/graemlins/shocked.gif Thanks to Lumina20 for the link. Got em for 9.99, and no shipping. I thought that was a great deal. /forum/images/graemlins/cool.gif
I will give you the details when I get up tomorrow.


<hr /></blockquote>
You're welcome! Glad I could help someone, best deal I could find. Good luck on your cut!

[oes]

<blockquote><font class="small">Posted by: RichW:</font><hr> I so got ripped off! /forum/images/graemlins/mad.gif
I paid 39.99 plus tax!!!
Oh well thats what I get for procrastinating. <hr /></blockquote>

I posted this info on your ASTB thread, but it may have been to late. Sorry bro., sometimes it's live and learn aint it. /forum/images/graemlins/smirk.gif

[oes]

<blockquote><font class="small">Posted by: Lumina20:</font><hr> <blockquote><font class="small">Posted by: oes:</font><hr> Right after I posted todays workout I checked the mail and calipers are in. /forum/images/graemlins/shocked.gif Thanks to Lumina20 for the link. Got em for 9.99, and no shipping. I thought that was a great deal. /forum/images/graemlins/cool.gif
I will give you the details when I get up tomorrow.


<hr /></blockquote>
You're welcome! Glad I could help someone, best deal I could find. Good luck on your cut! <hr /></blockquote>

Thanks again, and good luck on your bulk. /forum/images/graemlins/cool.gif

[oes]

1/11 Sat. Leg,calf, and abs day.

Didn't workout today, my right knee just totally went out on me, don't know what happened. Must be getting old.


1/12 Sun. The Lord's day.

[oes]

1/13 Mon. Back, Biceps, Forearms

Ok, my knee has quit hurting and were back on track, but I took my BF measurements and /forum/images/graemlins/shocked.gif /forum/images/graemlins/shocked.gif. Don't know what happened, maybe math, or just not doing it right. I have my wife helping me where I can't reach, but I think next week I will take my measurements on Sunday, because I work at night and she works days and we only see each other on weekends. So This week I came up with this.

5'5"
173 lbs.
23.3% BF /forum/images/graemlins/shocked.gif /forum/images/graemlins/shocked.gif

Deadlift 2x12 Increased wieght about 15%

BB bent over rows 2x10

Wide grip chins 1x4, 1x3 /forum/images/graemlins/mad.gif /forum/images/graemlins/frown.gif

Incline isolation curls 2x10

E-Z curls 1x10, 1x8 (increased weight by 25%)

BB wrist curls 2x10

Rev. BB wrist curls 2x10

Hammer curls 1x10


Had a good workout, meals was like this.

Meal 1
Post workout shake
Multi-vitamin

Meal 2
4 egg whites
1/2 cup oatmeal
1000 mg Flax

Meal 3
Turkey
1 cup green beans

Meal 4
Same as 3

Meal 5
1 reg. bowl homemade veg. beef soup. (My wife makes the best, couldn't resist) /forum/images/graemlins/smirk.gif

[RichW]

Wow Bro!
You are doing great! Keep up the good work! Your an inspiration /forum/images/graemlins/grin.gif!

[oes]

Thanks Rich, I really want to succeed in this.

1/14 Tuesday- Cardio

5 min streching

25 min treadmill

5 min streching


Meal 1
6 egg whites
1/2 cup oatmeal
1000 mg Flax
multi-vit.

Meal 2
1 turkey burger
8 oz blackeyed peas

Meal 3
same as 2

Meal 4
couple of handfulls of roasted peanuts in the shell /forum/images/graemlins/grin.gif

Meal 5
1 reg bowl of homemade veg beef soup /forum/images/graemlins/smirk.gif

Feelin great!! /forum/images/graemlins/cool.gif

[**DONOTDELETE**]

[oes]

1/15 Wed off

Stuck with same diet with one exception. That stupid snack machine is right in front of me where I work, and that lovely BabyRuth bar was SCREAMING at me, and I caved. /forum/images/graemlins/blush.gif /forum/images/graemlins/frown.gif /forum/images/graemlins/frown.gif I am sooo ashamed. /forum/images/graemlins/smirk.gif

[oes]

1/16 Thurs. Shoulders, Chest, Triceps

Had to hurry thru this one, little time, but had a great workout. Instead of doing both incline and decline flys, I did flat bench flys.

Military press 1x8, 1x6 (increased wieght by 5 lbs.)

Alternating upright rows 2x8 SS with-

L-laterals 1x8, 1x6

Wide bench press 2x8 (increased wieght by 10 lbs.)

Flat bench flys 2x8 (increased wieght by 25% /forum/images/graemlins/shocked.gif)

B.B. overhead extentions 1x8, 1x6 (increased wieght by 7%)

Close hands push-ups, 1x3 /forum/images/graemlins/mad.gif /forum/images/graemlins/frown.gif (collapsed on that)


Meals

Meal 1
Post workout shake
1000 mg Flax
multi-vitamin
200 mg Chromium Picolinate

Meal 2
5 egg whites
1/2 cup oatmeal

Meal 3
1 Tuna patty /forum/images/graemlins/smile.gif
1 tomato

Meal 4
1 small bowl homemade soup

Meal 5
same as 4 /forum/images/graemlins/laugh.gif all I had till tomorrow. /forum/images/graemlins/smirk.gif

[oes]

1/17 Friday - off /forum/images/graemlins/mad.gif
1/18 Sat - off /forum/images/graemlins/mad.gif /forum/images/graemlins/frown.gif
1/19 Sun - The Lords day /forum/images/graemlins/smile.gif

Stayed with usual diet on Fri, and Sat, But had pizza on Sun. MMmmmmmm. /forum/images/graemlins/smirk.gif /forum/images/graemlins/cool.gif
I can see right now that I am going to have to change my workout days. We have just finished our 2nd week and I missed leg day both times, so this is what I am starting:

Mon - Legs, calves, abs

Tues- Back, biceps, forearms

Wed - Cardio (if legs aren't sore)

Thurs- Shoulders, Chest, Triceps

Fri - Cardio 45 min.

Sat - off

Sun - The Lords day.

[oes]

Monday 1/20 - Legs, Calfs, Abs

Had a good workout, It was nice to finally get some work on the legs. /forum/images/graemlins/frown.gif

Squats 2x10

Leg curl 2x10

Leg extentions 2x8

calf raises 1x12, 1x10

crunches 1x15, 1x20

reverse bench crunch 1x10

Leg lifts 1x10


Meals-

Meal 1
1/2 cup oatmeal
6 egg whites

Meal 2
1 chicken breast

Meal 3
1 chicken breast
1/2 cup brown rice

Meal 4
1 chicken breast
1/2 cup brown rice


Here are this weeks numbers- /forum/images/graemlins/blush.gif

Weight-175
Age 39

Pectoral-25,25,25 [25]
Midaxillary-25,26,26 [25.6]
Tricep-19,19,19 [19]
Subscapula-19,19,19 [19]
Abdomen-35,32,32 [33]
Suprailiac-17,16,16 [16.3]
Thigh-32,30,30 [30.6]

Estimated BF-24.5
Estimated LBM 132.1
Estimated Fat 42.8

Oh man, this cant be right /forum/images/graemlins/shocked.gif /forum/images/graemlins/frown.gif I sure got a lot for work to do!!

[BassPlayer]

<blockquote><font class="small">Posted by: oes:</font><hr>Midaxillary-25,26,26 [33]
<hr /></blockquote>

Looks like you blew out the midaxillary average. Did you use 33 in your calc? Looks like it should be ~26.

[oes]

<blockquote><font class="small">Posted by: BassPlayer:</font><hr> <blockquote><font class="small">Posted by: oes:</font><hr>Midaxillary-25,26,26 [33]
<hr /></blockquote>

Looks like you blew out the midaxillary average. Did you use 33 in your calc? Looks like it should be ~26. <hr /></blockquote>

Yep, your right bassplayer, I typed in off the list I had and put the wrong avg. there. It was supposed to be 25.6

Thanks for pointing that out /forum/images/graemlins/cool.gif

[Venom]

Good luck oes! /forum/images/graemlins/grin.gif

[oes]

Thanks Venom, the way these last 2 weeks have gone, I'm going to need all the luck in the world. I thought when you got older that things slowed down, WRONG! /forum/images/graemlins/crazy.gif I think that I bumped into myself the other day /forum/images/graemlins/grin.gif It just goes to show how much God has really blessed me.

I like the way you're tracking your meals. I haven't been able to do that. It's actually harder than the tracking the workouts.

Keep it up, bro.....with the work your doing, if you haven't seen any results yet, you should real soon.

[Venom]

So your routine has been tuff? You need any help just ask. /forum/images/graemlins/grin.gif

[oes]

<blockquote><font class="small">Posted by: venom:</font><hr> So your routine has been tuff? You need any help just ask. /forum/images/graemlins/grin.gif <hr /></blockquote>

Hey Venom, think maybe you can workout for me while I do the eating? JK, Haven't been able to work out since Monday, but I have stayed pretty close to the diet. Take a look at it, if you don't mind, and see what I may need to change in my diet, remember, I am at about 23% BF and need to start seeing some change.

Going to start back up again Mon with legs and abs, and try smaller portions of food. /forum/images/graemlins/crazy.gif /forum/images/graemlins/cool.gif

[Venom]

<blockquote><font class="small">Posted by: oes:</font><hr>
Hey Venom, think maybe you can workout for me while I do the eating? <hr /></blockquote>

<blockquote><font class="small">Posted by: Big Four:</font><hr>Hey, come to think of it, can you baby-sit for us tonight?
<hr /></blockquote>

First Big four wants me to baby-sit for him, now you want workouts! /forum/images/graemlins/shocked.gif /forum/images/graemlins/shocked.gif What's the world coming to. /forum/images/graemlins/wink.gif

[Venom]

Sample meal plan:

"Meal 1
1/2 cup oatmeal
6 egg whites"

That's good. /forum/images/graemlins/smile.gif

"Meal 2
1 chicken breast"

Add a salad here and some efas.

"Meal 3
1 chicken breast
1/2 cup brown rice"

That's good.

"Meal 4
1 chicken breast
1/2 cup brown rice"

Same as meal two.

I would add two more meals to this. Also do you have a post workout shake in the day?

Add on more meal before you go to bed( I would recommend you follow old schools pre sleep stack) and one more protein shake with some fat earlier in the day. Here is a sample plan:

Meal 1
1/2 cup oatmeal
6 egg whites

Workout:
Meal 2:
Post workout shake- 40 grams of dextrose and 40 grams of whey protein

Meal 3
1 chicken breast
1/2 cup brown rice

Meal 4
1 chicken breast
1 sweat potatoe
A salad with flax/safflower in it

Meal 5
1 chicken breast
A salad with flax/safflower in it

Meal 6
30 minutes before you go to bed, take zinc and magnesium, and 30 minutes later eat (for example) cottage cheese (or meat) and a salad at 9:30, with flax, and vitamin C.

You don't have to follow all those supplements but those are just suggestions. /forum/images/graemlins/smile.gif
Also, I would add a late time cardio session to rev your metabolism for the night.

[Venom]

And I know your a busy man, but working out a couple of times a day, to keep your metabolism sparked is a very effective way to burn fat. Also, if you want you can only have 3 carb meals and 3 no carb meals. /forum/images/graemlins/grin.gif

By the way, loads of chicken!!!!!!! Good job, but isn't that boring. /forum/images/graemlins/wink.gif

[oes]

<blockquote><font class="small">Posted by: venom:</font><hr> Also do you have a post workout shake in the day?
<hr /></blockquote>

Hey Venom, thanks man. Needed a little motivation there /forum/images/graemlins/cool.gif

Yes I do. I work at night and get up at about 10:00-11:00 a.m. and workout at about noon. I have a post workout shake 1/2 hour after workout. 60 gms protien, 10 gms glutimine, 5 gms creatine, 200mgs Chromium Picolinate 2 scoops gaterade. But I don't eat anything before workout.
/forum/images/graemlins/confused.gif do you think this may be something I need to change?

[oes]

1/27 Monday - Legs, calves, abs

This is what happened today--

Squats- 2x10
Leg curl- 1x10, 1x8
Leg extention- 1x10, 1x8

Standing calf raises- 2x10

Crunches- 1x20, 1x15

Reverse bench crunch- 2x10

Meals went like this-

Meal 1
6 egg whites
1/2 cup oatmeal

Meal 2
1 turkey burger
7 oz. green beans

Meal 3
same as meal 2

Meal 4
1 cup roasted peanuts in shell

Meal 5
1 ham and turkey sandwich /forum/images/graemlins/shocked.gif /forum/images/graemlins/grin.gif

gotta get back on track /forum/images/graemlins/smirk.gif

Oh, and I forgot to take skin-fold measurements so I will post them tomorrow. /forum/images/graemlins/cool.gif

[Venom]

[ QUOTE ]
Yes I do. I work at night and get up at about 10:00-11:00 a.m. and workout at about noon. <hr /></blockquote>

Awesome! You are a beast. /forum/images/graemlins/smile.gif

[ QUOTE ]
But I don't eat anything before workout.
do you think this may be something I need to change?<hr /></blockquote>

Yeah, post workout and breakfast are two very important times to feast. /forum/images/graemlins/grin.gif You can cut carbs down later in the day.

If you don't have to much time to digest, I would recommend a quick oatmeal shake. You can put oatmeal in water mixed in a blender and down it, along side some whey protein.

The rest looks good, just more fiber and efa's. Great job buddy! Now go train hard. /forum/images/graemlins/cool.gif

[oes]

AAAARRRRGGGHhhh. Just put down all my info and got to the last line and BOOM, I lost it all. Well, I don't have time to redo it now so it will have to wait till tonite. /forum/images/graemlins/mad.gif

[oes]

OK, where was I?

Oh yeah,1/28 Tues- off
1/29 Wed- 1/2 cardio

Meals

Meal 1-
1/2 cup oatmeal
6 egg whites
1000 mg flax
multivitamin

Meal 2-
Browned Stew meat
green beans

Meal 3-
Ham
green beans (gettin kinda tired of these)

Meal 4-
roasted peanuts

Meal 5-
Roasted Chicken (right out of the rotissorie)
steamed broccoli and califlour

Here are Mondays measurements-

Pectoral- 26,26,24 [25.3]
Midaxillary- 25,23,22 [23.3]
Tricep- 19,19,19 [19]
Subscapula- 19,19,19 [19]
Abdomen- 31,30,31 [30.6]
Suprailiac- 20,18,18 [18.6]
Thigh- 22,24,25 [23.6]

Age- 39
Weight- 170 /forum/images/graemlins/smile.gif

Estimated BF 23.5%
Estimated fat 39.95 lbs
Estimated LBM 130.05

According to my calculations I have lost 5 lbs since last week. I have lost 2.85 lbs fat, and 2.15 LBM. I've got to hit it hard. /forum/images/graemlins/frown.gif

[oes]

1/30 Thurs
Back, Biceps, Forearms

Deadlift- 2x10 (increased weight by 10%)
BB bent over rows- 2x10

Incline Isolation curls- 2x10
E-Z curls- 2x10

Hammer curls- 1x10

Yep, It was a light workout, but I am fighting a severe sineous infection. /forum/images/graemlins/frown.gif But moving forward!! /forum/images/graemlins/smile.gif /forum/images/graemlins/smile.gif /forum/images/graemlins/cool.gif)

Meals went like this-

Meal 1
Post workout shake

Meal 2
1/4 cup oatmeal
6 egg whites
1000 mg Flax
multivitaman

Meal 3
Roasted Turkey
Steamed Broccolii w/caulaflour

Meal 4
Same as meal 3

Meal 5
1/2 cup roasted peanuts

Meal 6
Turkey meat

Mmmmm...

<blockquote><font class="small">Posted by: oes:</font><hr>It was a light workout, but I am fighting a severe sineous infection. /forum/images/graemlins/frown.gif But moving forward!! /forum/images/graemlins/smile.gif /forum/images/graemlins/smile.gif /forum/images/graemlins/cool.gif)


Meal 3
...Turkey


Meal 4
Same as meal 3

Meal 6
Turkey

Mmmmm... <hr /></blockquote>


LOL, you like turkey, huh? I'm happy to have it once a year. I've seen a few recipes for improving the taste, but they all pretty much negate the health reason for eating turkey in the first place. At least it tastes better than cottage cheese. Anyway, you're definately a man on a mission, bro. Keep it up!

And I hope the sinus thing clears up soon.

[oes]

I buy turkeys at about 12 lbs and put in the rottisserie (spellcheck?) My wife puts Cavenders seasonings and sometimes injects it with other seasonings. They come out juicy and MMMmmmm good. Never dry and very tasty. She does whole chickens and chicken breasts in it too. The only way to go in my opinion. We also use the George Foreman a lot for Tuna and ground Turkey. /forum/images/graemlins/grin.gif

[oes]

1/31 Friday, Sinuses kickin' my butt. Didn't do anything but my wife conned me into going out for fish. Yeah, fried catfish and shrip. /forum/images/graemlins/confused.gif

2/1 Sat. off, in the bed.
/forum/images/graemlins/frown.gif /forum/images/graemlins/frown.gif /forum/images/graemlins/frown.gif

[oes]

OK, feelin a little better today, made it to church. Got up the energy to put in a really good workout. It's after midnight here so I had plenty of time to workout. This is what I did. Made a few little changes.

Shoulders, Chest, Triceps

Military press- 1 of ea. 8,6,8 (added 7% more weight)
Side laterals- 1 of ea. 8,6,8 (alternated with press)

Wide bench press- 1 of ea. 8,6,8(added 10% more weight)
Incline Fly- 2x10 SS with
Decline fly- 2x10

BB overhead extentions- 3x8
close hand push-ups- 1x10(sissy)

experienced some pain in left shoulder, I did hit them a litte harder this time. I was still pleased with this late night workout. And real pleased with this weeks measurements. I went down another point of BF% this week. /forum/images/graemlins/grin.gif Here they are-

Pectoral- 19,19,18 [18.6]
Midaxillary- 19,19,19 [19]
Tricep- 20,20,20 [20]
Subscapula- 18,18,19 [18.3]
Abdomon- 29,29,29 [29]
Suprailiac- 21,20,20 [20.3]
Thigh- 26,26,28 [26.6]


Age 39
Weight 172 (gained 2 lbs)

Estimated BF 22.6% /forum/images/graemlins/grin.gif (it's coming down) /forum/images/graemlins/smirk.gif
Estimated Fat- 33.87
Estimated LBM- 133.13

According to my calculations, I have lost 1 lb of fat /forum/images/graemlins/smile.gif
and gained 3 lb of muscle /forum/images/graemlins/shocked.gif /forum/images/graemlins/smile.gif /forum/images/graemlins/cool.gif

Just had my post workout shake, so now I am going to have some turkey before bed /forum/images/graemlins/wink.gif

[**DONOTDELETE**]

[oes]

Thanks for the vote of confidence Yu, but I really blew it this past week. Struggling with Sinus infection with congestion in my chest, it was a total flop. /forum/images/graemlins/mad.gif But here we go again, put back on 3 lbs and only 1 of them was muscle. My meals have been real close to what I have been doing, but no work outs for a whole week. /forum/images/graemlins/frown.gif

2/10 Monday-

Legs and abs

Squats-3x10
Leg ext-2x8
Leg curls-2x8

standing calf raises-2x10

crunches 2x15
Reverse bench crunch-1x6,1x8

Felt good to workout again /forum/images/graemlins/cool.gif

Here are my stats for this week-

Pectoral-20,21,21 [20.6]
Midaxillary-21,21,21 [21]
Tricep-20,20,20 [20]
Subscapula-19,19,18 [18.6]
Abdomen-30,29,30 [29.6]
Suprailiac-19,19,19 [19]
Thigh-26,25,26 [25.6]

175 lbs
5'5"
Age 39
Estimated BF 22.91% /forum/images/graemlins/mad.gif
Estimated Fat 40.09
Estimated LBM 134.91

Here it is almost half way thru the challange and I'm almost right back where I started from. /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif /forum/images/graemlins/mad.gif

[oes]

2/11 Tuesday

I changed this workout up a little, I did Bicep first and then Forearms and Back. I felt like my Bis were lagging.

Bicep,Forearm, Back

Incline Isolation Curls-3x10 (increased wieght by 15%)
E-Z curls 2x8, drop 5lbs 1x8

BB wrist curls- 2x10(increased wieght by 10%)
Reverse wrist curls-2x10

BB bent over rows-2x8 (increased by 7%)
Deadlift-2x10

Thats it. Diet is still real close to the same. /forum/images/graemlins/cool.gif

God Bless

[oes]

2/12 Wed. off
2/13 Thurs. off
2/14 Fri. Cardio 1/2 hr.
2/15 Sat- Shoulders, Chest, Triceps

Military press- 2x8, drop 5lbs-1x8

Benchpress- 2x8, drop 10 lbs-1x8

flat flys-2x8, drop 5lbs ea.-1x8

BB overhead ext-1x10, 2x8

1/2 hr treadmill.

diet slipping a little. Had baked potatoes today /forum/images/graemlins/smirk.gif

[oes]

2/16 Sunday- The Lord's day.

Did a 1/2 hr cardio late today. /forum/images/graemlins/smile.gif

Oh,and Yu, I forgot to take measurements this morning, so I will try to get them up monday.

[oes]

2/17 Monday-off
Actually I had the day off from work and spend the whole day ripping out the bathtub and two walls and replacing the floor, replace the walls and then the bathtub. I feel as though I got an intense workout today, so its not like I totally missed out on today's workout, believe me I am sore.


Here are numbers-
Age 39
weight-172
hieght-5'5"

Pectoral-21,22,21 [21.3]
Midaxillary-20,22,20 [20.6]
Tricep- 20,20,20 [20]
Subscapula-19,18,19 [18.6]
Abdomen-29,30,29 [29.3]
Suprailiac-20,18,17 [18.3]
Thigh-26,26,26 [26]

Estimated BF-22.87%
Estimated Fat-39.33 lbs
Estimated LBM-133.64

According to my calculations I have lost 1/2lb of fat and gained 3 1/2lbs muscle. /forum/images/graemlins/smile.gif

Still keepng close to diet. /forum/images/graemlins/cool.gif

[ QUOTE ]
oes said: According to my calculations I have lost 1/2lb of fat and gained 3 1/2lbs muscle. /forum/images/graemlins/smile.gif

Still keepng close to diet. /forum/images/graemlins/cool.gif

[/ QUOTE ]

Way to go, man! That's terrific!

[oes]

Thanks BigFour. I have a VERY long way to go. /forum/images/graemlins/frown.gif

[oes]

Ok everybody, as you can tell I haven't been on here for the last couple of weeks. As bad as I hate to I am going to have to bow out of the Challenge. Due to personal circumstances I won't be able to continue with this for the next couple of weeks. Then I will continue to try cutting and getting back on track, but until then I will see you guys later and my moneys on you BigFour!! Your doing a great job.

And to all believers, I sure could use a prayer. Thanks in advance. God Bless /forum/images/graemlins/smile.gif

[oes]

OK, I am back. Although I am not a part of the Challange anymore I am going to start back up on Monday. I am starting a 3 day fast today with prayer because my desire is to draw closer to God. Then I will start back with the workouts. Thanks to all you guys for the support you have given me.