The ABC Challenge: theGraduate's Cut

[theGraduate]

Since I found ABC last year, I've lost ~60lbs of fat, and gained 10lbs of muscle. For the last 3 months I have been maintaining, mini-bulking, and getting myself ready for this final test. For the first time in 24 years my abs will see the light of day.

Will you be witness to my glory or to my failure? There's more at stake here than just the Challenge - it's a battle for survival. And I don't plan on losing.

That being said, I am looking to drop down to 10% BF and overall tighten things up. I want a clean slate to work with, and I know that if I can achieve this then I can make whatever gains I desire later.

[theGraduate]

Here it is, for all the frickin' marbles, baby!!! This is where I'm starting, but it's NOT where I'm going to end up!

---------------------

Weight: 185 lbs
Age: 24 yrs

pectoral 13,13,12 12.6
abdomen 22,24,25 23.6
thigh 14,15,16 15
subscapular 24,24,26 24.6
tricep 11,11,11 11
midaxillary 15,15,17 15.6
suprailiac 22,23,24 23

Estimated BF%: 17.3 %
Estimated LBM: 153.3 lbs

---------------------

I must admit that this is MUCH higher than I had previously thought. Last month was brutal with holidays, birthdays, parties, the BUCKEYES kicking a$$, and such..

My plan is going to shift slightly now because of this - away from intensive cardio, with a greater focus on my lifting and recovery. The debate over high/low intensity cardio can go on without me -- I know what has worked in the past, but in this what-have-you-done-for-me-lately world of bodybuilding (isn't that the whole world??), I need to switch things up.

SLEEP is going to be a major priority for this Challenge. I have had plenty of problems getting my Zzz's in the past, but I am resolved to be in bed very early every night. This may help my job, too - I can't count how many mornings I've been late because I woke up groggy, took extra time to wake up before going to the gym, and ended up half-assing workouts only to be late for work anyways. It's not worth it. Sleep is.

Alcohol has gone bye-bye. Now that the Buckeyes are National Champions I have no reason to drink. The fact that the Browns gave away Sunday's game to the Steelers makes me want to drink, but it's not a reason to drink. It's detrimental to all I wish to accomplish right now, so it is gone.

More to come..

[theGraduate]

Hitup cardio this morning (as well as yesterday) - 40min on EFX. I'm just finishing up at work now. I'll go home and get my 5th meal in before about 45min before I hit they gym.

I've devised a 6/1 split, Sunday-Friday, which may sound like a lot, but I think it will workout okay. Add cardio to that Monday-Thursday, & Saturday in the mornings.

I got freaked out while on the phone with the IRS - they said, "Please do not hang up, as this will increase your wait". Well, I wasn't really paying attention to the hold message/music and I though I heard "weight", so I'm freaking out about how the IRS can make me get fat /forum/images/graemlins/smile.gif

[theGraduate]

For some reason I felt like crap last night. As a result, I didn't have a good workout. I came right home and napped for a few hours, woke up & ate, went back to sleep, woke up & ate, and finally hit the sack for the night. When I woke up this morning, though, I still didn't feel rested. Even now I'm groggy.

I really don't think that I've cut my calories too much. I'm around 1800-1900 cal, 40/20/20 p/c/f. That's still around 90-100 carbs/day, which is high compared to my previous cuts. I'll have to play with that the rest of the week.

The only other option might be that I'm getting sick. That just tells me that I'm weak. [*%#*%*#] that.

[theGraduate]

I may be back on track. Since yesterday afternoon I've felt rejuvinated. I'm hoping all the vitamin C I've been popping has really done it's job.

The other things that might have helped is switching my carbs to the last half of the day. I haven't been getting tired after anymore, which seemed to happen after eating carbs (even brown rice & yams). For some of you this may not make sense, but I've put it together like this:

o morning cardio & protien shake (mix, like ProComplex or Penta w/glutamine; counts as 1st meal, just wait less to eat again)
o 2nd meal 70/30 p/f
o 3rd meal 70/30 p/f
o 4th meal 50/30/20 p/c/f
o 5th meal 45/45/10 p/c/f
o evening workout (lift) & post-workout shake (counts as 6th meal)
o bedtime protein shake (mix, like ProComplex or Penta w/glutamine; only taken on days I lift)

The morning cardio starts off the fat-burning, and the post-workout protein-only shake helps cut down catabolism. My metabolism is now raised for the next 6hrs or so. By the time I start introducing carbs, I'm basically loading them for my evening workout. And, of course, I use dextrose in my post-workout shake for a big insulin rush. The bedtime protein shake is just for nighttime recovery on days I workout.

I'm trying to create the optimal anabolic conditions throughout the day for whatever I'm doing.

If anyone has a different take on this, or sees something I'm doing that's blatenly wrong, please post and let me know. /forum/images/graemlins/smile.gif

[theGraduate]

--------------------------

Monday, January 13th

Weight: 185 lbs
Age: 24 yrs

pectoral 13,13,12[12.6]
abdomen 23,22,23[22.6]
thigh 15,15,15[15]
subscapular 24,25,24[24.3]
tricep 11,12,12[11.6]
midaxillary 13,14,13[13.3]
suprailiac 20,20,20[20]

Estimated BF%: 16.5 %
Estimated LBM: 153.5 lbs
Estimated FAT: 30.5 lbs

--------------------------


I meant to post these this morning, but it was hectic at my office all day long.

This week and next will probably be a constant flux as I drop and remaining water weight and change-up my split. It's past my bedtime, though, so good night all.

[theGraduate]

I took the day off yesterday.. Stayed home from the gym last night and cooked food for the the next few days. I probably spend as much time in the kitchen as I do in the gym.

This morning's cardio wasn't "fulfilling". Only after I was done stretching did I really get a bit of a catecholamine rush. Even now - 2hrs later - it's still a gradual, growing buzz.

My first order from proteinfactory.com arrived yesterday, so this morning's post-cardio shake was a 5-protein blend (http://www.proteinfactory.com/in_penta.htm). Good stuff!

[theGraduate]

'Sore' is the word of the day. I feel like I've been put through a meat grinder. Yesterday I made sure to carb-up so I won't go completely catabolic during recovery. I'm back to the diet today, and ready to shred my back and biceps tonight. I need to switch things up a little, too. I've been sticking to (what I think) is a really good bicep routing for about a month. Normally I'd switch every two weeks, but I love the pump I've been getting. It's probably just because during this routine I caught the first sight of that lovely vein running up my arm /forum/images/graemlins/smile.gif

Here's the current bicep routine:
- Hammer Curls (10x2) - warmup
- Superset:
o Hammer curls 10/8/6
o Alt DB curls (50% weight)
- Reverse Preacher Curls 10/8/6
- Standing cable curls 10/10/8/6
- Hammer Curls 10/15/20

I'll be toying with some other ideas today.. I'll have something new for the gym tonight.

[theGraduate]

--------------------------

Monday, January 20th

Weight: 186 lbs
Age: 24 yrs

pectoral 11,11,11[11]
abdomen 20,20,21[20.3]
thigh 15,15,16[15.3]
subscapular 23,22,23[22.6]
tricep 12,11,11[11.3]
midaxillary 14,14,13[13.6]
suprailiac 19,20,19[19.3]

Estimated BF%: 15.7 %
Estimated LBM: 156.7 lbs
Estimated FAT: 29.3 lbs

--------------------------

There's probably 1.5 lbs of water weight and, well, roughage in there. I'm contemplating going back to Kashi as my 2nd meal in the morning. The sugar in the GoLean Crunch is the only limiting factor. I will say this, though, when I was eating that on a daily basis I was very regular, and completely cleaned out. That won't affect my skinfolds, though - the sugar in it will. O.U.C.H.

Another thing that's been brought to my attention is that I might be overtraining. Currently I'm doing intense cardio 3-4 days/wk, and lifting 4 days/wk. So this week I'm cutting down on my lifting to 3 days, and I'll be doind low-impact cardio instead of my current HIIT-esque routine.

The only other thing that I still need to work on, as always, is sleep!

[theGraduate]

Okay, so I came down with the flu last week.. By Tuesday night I was a pile of goo. As such, my diet went to hell. I ate to survive, guys, not because I wanted to. But things will get back on track soon. After the Super Bowl, that is. I'm feeling better, and will be back on track Monday morning.

[theGraduate]

I didn't get to the gym this morning, so I don't have a weigh-in.. Caliper measurements will be posted along with weight Tuesday morning.

[theGraduate]

---------------------

Weight: 193 lbs
Age: 24 yrs

pectoral 12,12,12[12]
abdomen 22,23,22[22.3]
thigh 15,15,16[15.3]
subscapular 24,23,24[23.6]
tricep 12,13,13[12.6]
midaxillary 15,15,14[14.6]
suprailiac 20,20,21[20.3]

Estimated BF%: 16.7 %
Estimated LBM: 160.7 lbs
Estimated FAT: 32.3 lbs

---------------------

All right, there are many problems with these numbers. First, I spent last week away from the gym and recovering from the flu. I wasn't 'better' until Sunday night, and I chose the Super Bowl over what would have been a half-a$$ workout. Things will turn around rather quickly this week, though. I shouldn't have any problem getting back on track.

[theGraduate]

I spent the last half of the week in Cincinnati visiting people. There's a huge YMCA in the suburbs, and it's got everything.. and then some. One of my friends got a membership there last week, so we worked out there a few times. It's odd how people are looking to me for advice, and I look to others for the same advice. I try to tell them that I don't have all the answers, and that I'm still struggling with ways to build muscle or lose those last few pounds of fat.. Giving them advice would be like sleeping with Talia Shire in Rocky if you weren't Rocky.

Tomorrow's measurements should be interesting, to say the least. Am I back on track? We'll find out. Boo ya!!

[theGraduate]

---------------------

Weight: 189 lbs
Age: 24 yrs

pectoral 12,11,12[11.6]
abdomen 21,21,20[20.6]
thigh 15,16,16[15.6]
subscapular 23,22,23[22.6]
tricep 11,11,11[11]
midaxillary 14,13,13[13.3]
suprailiac 18,19,18[18.3]

Estimated BF%: 15.7 %
Estimated LBM: 159.4 lbs
Estimated FAT: 29.6 lbs

---------------------

Things are back on track this week. Of course it's a blow to my progress, but it took a lot more will power to stay on track this week after my week of indulgence.

I ran the numbers on getting down to 11% BF, assuming muscle loss and that consistant water/waste weight.

Target BF%: 11%
Target LBM: 159 lbs
Target FAT: 178 lbs
FAT to lose: 11 lbs FAT

I can do it. I know it. I have 56 days. That's 8 weeks. Only 1.35 lbs/wk.

[theGraduate]

I'm doing a 2-a-day today.. and if it works out I might work out a split for it. This morning I literally torched my way through a workout in 1:00 that would have taken me 1:30 otherwise by supersetting my bicep and back exercises. Here's how it went down:

Warmup:
Hammer Curls: 20x10, 20x10

SuperSet:
Hammer Curls: 35x10, 35x10, 30x12
Pullups (assisted): 10, 8, 10

SuperSet:
Rev Preacher Curls: 50x8, 40x10, 40x10 (really worked full ROM)
B/O DB Rows: 70x10, 70x10, 70x10

ABS

SuperSet:
Bicep Cable Curls: 35x10, 40x10, 45x8
Seated Cable Row: 130x10, 130x10, 140x10

SuperSet:
Hammer Curls: 35x10, 35x8, 40x6
Standing Alt DB Curls (light): 20x20, 20x20 (+ an extra 15x20 to make cry), 20x6 - I thought they fell off.

--------

So I'm thinking of doing my regular routine tonight on top of this. I know it's a lot, but I made a mealplan to cover it. I've got high fiber and complex carbs through the middle of the day to stay satiated and slow my metabolism back down so I'm not overworked by tonight. I usually hit the gym around 7:00 PM, so it will have been 12hrs between workouts.

Yesterday I got to talk to someone from my company that used to lift. He used to be friggin huge, but he was in a car accident a few years back and now he's just fat. That's really too bad. He was real inspired by my weight loss after my car accident and is now trying to lose some fat. Did I ever mention my accident? Well, that's another post all together.

[theGraduate]

Finished the last-half of the back/biceps two-a-day. My arms feel like spaghetti right about now. I'm going to skip tomorrow morning's cardio in lieu of an extra 1.5hrs sleep. But so far so good! I'll just have to wait until Sunday to see how this worked out.

[theGraduate]

I'm STILL sore from Thursday's leg workout. /forum/images/graemlins/smile.gif

I went to see my doctor yesterday. I wanted to get some bloodwork done and make sure I didn't have any problems that would 'inhibit' muscle growth. The first time they drew blood was fine, up until the nurse dropped the second vial and painted the floor. The second time she was so nervous that she went to slow and the vein rolled; that didn't stop her from fishing for it for awhile. So they let me go home with only the one vial, only to call me back three hours later because they really did need the second vial. Geez.

[theGraduate]

---------------------

Weight: 188 lbs
Age: 24 yrs

pectoral 12,11,11[11.3]
abdomen 20,20,21[20.3]
thigh 15,16,15[15.3]
subscapular 23,23,22[22.6]
tricep 11,11,11[11]
midaxillary 13,14,13[13.3]
suprailiac 18,18,18[18]

Estimated BF%: 15.5 %
Estimated LBM: 158.8 lbs
Estimated FAT: 29.2 lbs

---------------------

Things are not so good. I can't seem to break any lower. My instinct is to do cardio 6 days a week and lift 2 or 3 times a week like I did when I first started out. That worked then because I had plenty of weight to lose, and no muscle at all. But now I don't want to let any of the muscle I've gained to get wasted away. At the same time, I NEED to lose this extra fat!!!

Talk about a Catch-22...

I promised myself that I'd get below 12% BF. It's not a death-pact or anything, but it's the **most important** thing I can do for myself right now -- for my health, and my self-esteem. But then I look at how much I can bench, how many pull-ups or dips I can do, and the new **most important** thing in my life is to pack on lean mass. My battle. My decisions.

[theGraduate]

I just looked over my numbers from Week 1 and Week 6.. It appears that I've lost only 2.5 lbs of FAT. But it also says that I've gained 5.5 lbs of lean mass.

Week 1
Estimated BF%: 17.3 %
Estimated LBM: 153.3 lbs
Estimated FAT: 31.7

Week 6
Estimated BF%: 15.5 %
Estimated LBM: 158.8 lbs
Estimated FAT: 29.2 lbs

Something has got to be wrong here. A) I don't think that I've gained and muscle, and B) I don't believe for a second that I've lost any FAT. I feel like I'm at some horrible equilibrium. Almost like I'm 'normal'. That's an ugly ****ing word.

[theGraduate]

---------------------

Weight: 187 lbs
Age: 24 yrs

pectoral 11,11,11[11]
abdomen 20,21,20[20.3]
thigh 15,15,15[15]
subscapular 23,22,23[22.6]
tricep 11,11,11[11]
midaxillary 14,13,13[13.3]
suprailiac 17,17,17[17]

Estimated BF%: 15.3 %
Estimated LBM: 158.4 lbs
Estimated FAT: 28.6 lbs

---------------------


I have 6 more weeks. I can do this.

[theGraduate]

This morning I got my blood tests back from the doctor. The good news is my cholesterol is phenomenal, especially with as much meat as I eat /forum/images/graemlins/wink.gif
Total cholesterol: 132
HDL: 44

Now for the bad news.. I'm "border-line" on one of my T4 thyroid hormone tests, so they want me to get more test. Also, I have elevated AST/ALT & GGT liver enzyme levels. Since I tested negative for hepatitis, this means that I'm either an alcoholic or I have liver damage. Again, they want more tests, but only after 2 weeks w/o any alcohol. Since I broke down last night and had 2 glasses of a great riesling with a thick sirloin steak (how's that for a cheat meal), I have to wait to get the tests done.

I brought up one thing with my doctor that I'm always reluctant to talk about, too. That's "loose skin". It's not a problem on my arms, back, or legs, because I'm filling that in with muscle quite nicely. The problem area is my abdomen. Yes, I live in a colder climate, or at least one where I'm covered most of the time, so no one but me and my doctor knows about this (and now you - I'm sorry). Anyways, they got me an appointment with a dermatologist to see if there's anything that can be done aside from surgery. I was really disappointed when my doctor told me that surgery was the usual treatment for this much excess skin. I mean, I blasted someone for getting a "body lift" probably only 5 months ago. Then again, they had > 20% BF and were doing it in conjunction with liposuction. But still, I couldn't live with myself knowing that I had it done -- and people would know, too - you could see the 'scar' in my posing trunks /forum/images/graemlins/wink.gif.

[theGraduate]

I'll have this week's numbers up tomorrow morning.. I was "iced" in over the weekend, so I'm running a few days behind.

[theGraduate]

All right.. this is going to be my ONE week where I "skip out" on the numbers.. My best friend's parents came in from Arizona, and they wanted me to go to dinner last night, so I skipped the gym. I made it up this morning, but I had to rush so I could get ready for work (big conference today).

Another thing - IT'S GOTTEN REALLY FSCKING CROWDED AT MY GYM THIS WEEK! I can't stand it. I mean, it's wall-to-wall people. People are probably hoping that Arnold will come and workout while he's in town for the Classic this weekend.

[theGraduate]

I went to the Arnold Fitness Expo yesterday.. I got to meet Lee Priest (and get two Twinlab shirts signed!), Lou Ferrigno, and a whole host of others.. It was great. I walked out with about $175 worth of supplements. I have enough protein bars, RTD's, protein shake packets, and protein snack chips (wtf?) to last me almost 2 months.

Also, this signals the end of my doctor-imposed embargo on supplements. I kicked it off last night with my first post-workout shake in a month (I had been eating egg whites).

Tomorrow I'll have the new caliper measurements up as well. These last 4 weeks will really determine where I'm at, and I plan on achieving my goal no matter what!!!

[falser]

Wow good score on the supps! Must have been cool to meet all the star bodybuilders, I imagine it was a humbling experience standing beside them.

As for your cut - you've gained more LBM than I have on my bulk! You're doing a great job.

[theGraduate]

Yeah, it was really cool to see everyone that was at the show. It's surprising how short some of these guys are, though, especially when they look so huge.

As for my progress.. I've been bad with my sodium intake, and I'm probably holding an extra 5-6lbs of water weight. Plus, I've only lost 2#'s of fat according to the numbers. As psyched as I am about any potential gains, I'm really striving to drop the fat. Thanks for your comments though!! Good luck on your bulk!

[theGraduate]

---------------------

Weight: 190 lbs
Age: 24 yrs

pectoral 11,11,10[10.6]
abdomen 20,20,20[20]
thigh 14,14,13[13.6]
subscapular 21,23,22[22]
tricep 11,11,11[11]
midaxillary 13,14,13[13.3]
suprailiac 17,16,17[16.6]

Estimated BF%: 14.9 %
Estimated LBM: 161.7 lbs
Estimated FAT: 28.3 lbs

---------------------

Starting this morning, I'm back on an ECA. Over the next two weeks my LBM numbers will drop as I get rid of the [probably] 6lbs of water weight I'm carrying. I'm psyched, though, since this is the last month of the Challenge. As disappointed as I am with my progress (numbers talk, but the mirror doesn't lie), I'm determined to do better this month.

[theGraduate]

---------------------

Weight: 185 lbs
Age: 24 yrs

pectoral 11,11,11[11]
abdomen 20,20,20[20]
thigh 14,14,14[14]
subscapular 22,21,22[21.6]
tricep 11,11,11[11]
midaxillary 13,13,13[13]
suprailiac 17,18,17[17.6]

Estimated BF%: 15.0 %
Estimated LBM: 157.2 (-4.5) lbs (WATER)
Estimated FAT: 27.8 (-0.5) lbs

---------------------

I think it's safe to say that I've lost most of my water weight. I've been using the sauna after workouts for the last two days, too. I never used it before - it's awesome.

On a personal note, I'm really being tested as this Challenge comes to a close. I have 3 main personal goals for the Challenge, and they are all jeopardy right now. Here they are:
<ul type="square"> Reach 12% BF - with my current stats, this is going to require that I lose 7#'s of fat without losing any muscle - not bloody likely...
Get down to 180 - it's been nearly 8 years since I weighed this much, and the number itself is significant for me. Though I understand it means nothing if I lose 5lbs of muscle to get there.
Be content when I look in a mirror - this may never happen, and that can be a good thing, but I am overly critical. Until I can see my abs and have veins bulging from my biceps, shoulders, &amp; calves, I won't be satisfied.
[/list]
All of these goals are in danger. I fear this every day. With each bite of food, with each sip of water, and each repetition in the gym I feel the weight of these goals. And to make matters worse, I've met someone. Usually I would be ecstatic that someone finds me interesting enough to spend time with, let alone be though of as potential boyfriend (or at least boy-toy) material. However, I only see her as a roadblock. I don't want to push her away for the obvious fact that she may not be there come April 1st. However, I can't start slacking on my time or relaxing my diet to accomodate her. I know that I may be blowing this out of proportion, but it's been killing me since Sunday morning.

What a glum outlook. /forum/images/graemlins/frown.gif

[theGraduate]

PM-weight in was 184 last night. Well, after getting out of the sauna, that is.

[theGraduate]

PM weigh-in was 182 last night. Again, after getting out of the sauna.

Last night I had a very large bowl of brussel sprouts. Just thought I'd share that.

[theGraduate]

After a long weekend, and a big cheat day on Saturday, I'm to 182 in the morning.. I'll have my measurements up first thing tomorrow (I'm still a day behind). Also, I'm going to have my friend do a bio-electrical impedance test on me this Friday for comparison.

This is it - the last week. It's all mental now. The weird thing is, it always has been - 90% attitude, mental toughness, and determination.

[theGraduate]

Date: 3/18/2003
---------------------

Weight: 180 lbs (bye bye h2o)
Age: 24 yrs

pectoral 11,11,11[11]
abdomen 19,18,19[18.6]
thigh 14,14,14[14]
subscapular 21,21,21[21]
tricep 11,11,11[11]
midaxillary 12,12,12[12]
suprailiac 18,17,18[17.6]

Estimated BF%: 14.6
Estimated LBM: 153.7 (-3.5)
Estimated FAT: 26.3 (-1.5)

---------------------

Strength has stayed up over the last few weeks, so I'm not worried about LBM numbers - I'm even lifting slightly heavier than at the beginning of the Challenge. The only thing that I've changed in the last week is doing 15-20min walking (3.5-4mph) on the treadmill before workouts, and jogging for 1-1.5 miles after non-Leg workouts.

I'm not at all satisfied with my overall progress these past three months, and here's why:
153.3 - 153.7 = .4 lbs LBM gained
31.7 - 26.3 = 5.4 lbs FAT lost

Despite having reached one of my three goals so far (at least tentatively), getting down to 180lbs, I have not come near the other two. So I've made a decision for my next move, which is to take 7-10 days off after the Challenge is over this Sunday, and then start on the Animal Stak. I've been contemplating pro-hormones for awhile now, and now feel that I know enough about the correct use, potential effects (and side-effects), and benefits associated with them. After doing the 3-week stack, I'll take another week off, then follow it up with Animal Cuts. I know that's a lot of money being put into Universal's pockets, but it's really only $26/mo extra, and I already have a 3-4 month stock of whey. Working this around my schedule, especially when it gets to May, will be hard; this is my plan, though. My life won't be put on hold, because this is my life now.

[theGraduate]

I was looking through the results of some blood tests.. my total and free T levels are below:
Total Testosterone: 671 ng/dL
Free Testosterone: 20.8 ng/dL (3.1%)

In an effort to get a better picture of what this meant, I looked it up online and saw that a Free T level of 40 ng/dL was the norm for a guy in his 20's .. well I'm HALF of that.. WTF?!?! does that explain my LBM situation? I'm going to post something in the Nutrition/Supp board (don't know where else to post it) to see if anyone else can make sense of this..

[theGraduate]

I got a BIA done for bodyfat tonight (Bio-electrical Impedence Analysis). It spits out a lot more than just estimated BF%. Here are the results:

Height: 6'0"
Weight: 178.8 lbs
BMI: 24.2
BMR: 1938 kcal (estimated)
BF%: 14.1%
Total LBM: 153.6 lb
Total FAT: 25.2 lb

The "desirable" BF range according to Tanita is 14-20%.. WTF?? I don't think that anyone should be happy there. I know I'm not. BTW, this is a TBF-410, not a Tanita bathroom-scale. This thing costs $$. Still, I know the margin for error. It makes me feel better that it's close to the numbers I got on my own, though!!

Today was the last day on thermo's. Tomorrow I'm going to carb-up (actually, I already started tonight /forum/images/graemlins/wink.gif ). Then, Sunday begins the two week trip in ketosis before I start the Animal Stak. I picked it up at GNC tonight.. $25. It's nice to know people. All-in-all, it looks to be like a promising 5 weeks ahead of me.. Regardless of where my BF% is at when the Challenge ends next week, I'll be eating sirloin, sausages, eggs, and almonds. And when I start the Animal Stak I'll be eating double of everything.

Time to sleep!

[theGraduate]

Date: 3/25/2003
---------------------

Weight: 181 lbs
Age: 24 yrs

pectoral 11,11,11[11]
abdomen 19,18,18[18.3]
thigh 14,14,13[13.6]
subscapular 21,21,21[21]
tricep 11,11,11[11]
midaxillary 12,11,11[11.3]
suprailiac 16,16,17[16.3]

Estimated BF%: 14.2
Estimated LBM: 155.2
Estimated FAT: 25.8

---------------------

I'm attributing the extra weight (should be around 179#) to all of the meat that's sitting in my gut right now. I know that my measurements (tape measure included) are down, so I'm not worried. Some may be water, as well, since I've stopped my ECA and have been getting more sodium over the past week.

This is it then.

There are 5 days left.

I'm not exactly where I want to be going into the final stretch, and I've had a hell of a time dealing with that. Mentally, I'm all screwed up. I have this distorted image of myself right now, since I know where I want to be and can see how far I have to go. It's almost like I'm degrading myself every chance I get, in the hope that I'll find my own inner-strength and things will fall in line. And then I have moments of clarity, like now, where I realize how futile that is - because it's going to take time to get there, and pain, and lots of food, etc.. I realize this, but I still try to rationalize my "personal struggle". Hopefully there will be a respite soon.

[theGraduate]

Not in ketosis yet...

[theGraduate]

All right. I actually gave up the whole ketosis thing on Friday afternoon. I've moved my start-date for the Animal Stak to today, and cooked a ****load of beans, chicken, rice, and veggies to get me on my way.

Since today is the last day of the Challenge, I'll have measurements up a little later.. Geez. Three Months. Time just flies by, doesn't it?

[theGraduate]

Date: 3/30/2003
---------------------

Weight: 179 lbs
Age: 24 yrs

pectoral 10,11,10[10.3]
abdomen 18,18,19[18.3]
thigh 14,14,13[13.6]
subscapular 20,20,21[20.6]
tricep 11,11,11[11]
midaxillary 13,12,13[12.6]
suprailiac 17,16,17,[16.3]

Estimated BF%: 14.3
Estimated LBM: 153.5
Estimated FAT: 25.5

---------------------


There you have it.

If I believe the numbers.. Over the course of the Challenge, I've lost 6.2lbs of FAT, gained .2lbs LBM, and dropped my BF by 3%.

I do notice it. I am somewhat satisfied. I wish I'd lost *all* the fat I had, but at this stage it's going to take time to do that.

So, starting today I'm embarking upon a 3-week journey into the unknown. Never in my life will I have eaten as much as I will in the next 21 days. Fast food, pizza, candy, and potato chips aside, that is. I'll be doing a CLEAN bulk while on the Animal Stak. I've got beans and chicken lined up, along with all the veggies, fruit, and water to round it out. Fridays will be my "off the wagon" days, where I'll quietly partake in the dirty foods that I haven't had in the past 16 months -- Coke, Wendy's, KFC... ohhhhh .. KFC.. mmmmmmm.. I did have pizza twice in the past year -- once on my birthday, and after OSU beat Michigan. I may do it again during the Stak. /forum/images/graemlins/smile.gif

Well, I may not have won the Challenge, but I do feel better. Like I said, I wish that I'd lost more, but looking back there's only a few times I came close to cheating or slacking, and the most I figure I would have lost without that would be 1/4 lb and my sanity to boot.

It's been a trip! Good luck to everyone else as they get their readings in today!!

[fluffy]

[ QUOTE ]
theGraduate said:


If I believe the numbers.. Over the course of the Challenge, I've lost 6.2lbs of FAT, gained .2lbs LBM, and dropped my BF by 3%.


[/ QUOTE ]

Congrats! Cutting fat and gaining muscle at the same time is a **** nice result!!! /forum/images/graemlins/smile.gif Best of luck on your clean bulk! If you are careful enough with your diet you may even be able to continue gaining muscle and maintaining or lowering BF%! Aim for half a pound/week gain or less to minimize fat gains. Don't count the first week though -- you will almost certainly gain more during that time because of the increased water retention as your body adjusts to the new diet. Again, good luck! /forum/images/graemlins/smile.gif