Did calipers today.

I did calipers today and I came out to 9.1 percent. Which about 3% below when I first started 10 days ago. Im hoping to do a Bod Pod on Sunday once my glycogen is back to normal and am holding more water. Workout today was legs and abs. My legs are like noodles right now. Calowise last night and today Im trying for 2000-2100 calories. Im just wondering is it possible to go too low on this thing I have not done 1800 but dont plan on it.

First weekend and first weigh in

Ok,

The weekend was pretty uneventful. I actually cut back my calories and on Saturday and then again yesterday. I did a small workout on Saturday (workout 5) but did nothing active yesterday.

I came in and did a Bod Pod this morning. I have lost 7.5 lbs on the scale since last Sunday (9 days). Am I happy about this? Not at all, because by losing this much weight, I am assuming 80-90% is water weight from glycogen depletion. This much water loss has the Bod Pod reading me as losing 7 lbs and 5 lbs is muscle and 2 lbs is fat.Is this accurate? I know its not. Lean mass on the Bod Pod is anything that is not fat, such as water, organs tissues, etc. Today I am going to use a skin caliper and use this as a measure as well. I am now down to 199 lbs I am thinking about just eating an even 1900-2000 a day. I am changing my workout around today. Will post more later.

Days 3-5 on the GSD

Well I am still at it. Days 3-5 have been pretty good. I expected this diet too be much rougher to be honest with you. In the past I have done the carb manipulation diet which was eliminating the Starchy Carbs on days 1-3 and have a high carb day on day 4 then go back to normal for a 3 days. I still had 6 meals a day. That was much tougher than this! Why? I only took one supplement other than vitamins and that was Dymetadrine Extreme. Here the keys have been the Power Drive and Hot Rox...not too mention the Amino Acids and Creatine. BTW, the ICE BCCA's are great! I would recommend this over any pill form. Taking 17 pills at a time as a pain.

A Few issues. I am having a hard time making my workouts 90 mins I am following the summer prep plan and my weight workout only last like 35-40 minutes Then I do 15-20 of moderate cardio. So I am wondering if I need more volume with weights. I might try the 3 day body part split Astute was following. Whats more important the time or the intensity of the exercise or the volume??

My second issue is Im getting sometimes a little over my bodyweight x 11.
I started a little higher than x 10 because I wasnt sure I would respond well to really low calories. I will probally drop them down this weekend. Another issue has been my schedule with work and working out and meal timing. I work MWF from 7 am -2pm, and workout those day at 2:00pm. On Tuesday and Thursday I work from 3 pm-10 pm. Those days I workout around 10:00 am.

Yesterday I got up at 4:00 am to be at work at 5:00 am (was covering for someone)..that messed my whole day up. This is what I did.

4:00 am- Multi Vitamin/Power Drive

4:30 am-Meal 1-Egg whites/Regular eggs/Omega Eggs, cottage cheese, carrots, spinach, 1 tablespoon of Olive Oil.
-3 fish oil caps, 2 Hot Rox Xtreme Caps.


7:30 am- ICE w/ Creatine

10:30 am- Meal 2- Chicken Breast ( 7 ounces), one tabelspoon of canola oil, 1 cup of peppers and carrots. 3 fish oil caps, 2 Hot Rox Extreme Caps.


11:30 am ICE/ Creatine

12:30 pm- Training session with ICE/creatine. Followed with 17 minutes of moderate cardio.


2:00 pm- ICE/Creatine/ Power Drive


3:30- Chicken Breast (7 ounces), canola oil (1 tablespoon) carrots/peppers/onions.
3 fish oil caps, 2 Hot Rox Caps.


7:45 pm- ICE/ with Creatine (watching Pistons Game)


9:50 pm- 1 Omega egg/ 3 eggs/ 2 whole eggs, 3 pieces of turkey bacon. Some cheddar and mozz cheese. Half a cup of cottage cheese. carrots.
3 fish oil caps. One tablespoon of greens. ZMA.



Total calories for the day: 2359 calories. 53% Fat, 41% Protien, 7% carbs.

Anyone recommend not using cottage cheese? its low fat but.....I was using it because I was running out of eggs and didnt want to let it spoil in the fridge during this period.

My body comp looks and feels the same. I still consider my self a special case...6'6 207.....I look lean and when I flex my abs look near perfect...but have that the layer of external fat around the navel area and when I relax my ab and lean forward I can grab a nice layer of fat. Hoping this diet will let me lose this once and for all.

Any suggestions, advice or feedback is always welcome.

Days 2 and 3 on GSD

I was unable to post yesterday and Monday do to time restraints. Monday was probally the toughest day so far...funny it was the first day and I was like ok first day and I'm zapped. Personally I do recommend starting the GSD on a day and night you are busy. :-) I do a Nutrition and Fat Loss Seminar once a month and I just happened to have one scheduled on Monday night but it went good. But today and yesterday I have felt good so far. I have been eating 2277 calories a day for the last 2 days. My percentages have been pretty good so far. Protein 35%-40%, Fats 55%, carbs have been tough to get enough but am eating a lots of veggies to get close to 10%. I have been taking all the supplements. The amino acids I guess I didnt realize I would go through a few bottles in a few days..luckily I ordered some ICE two days ago because Im running out of the pills fast! I have been using Hot Rox Xtreme, and even though it says to take 3 pills 3 times a day, I took some green tea extract on Monday morning, 3 Hot Rox Xtreme at 12:00 and 3 pills alone kept up till 1:00 am because I couldnt relax. So Tuesday morning I starting taking just one pill in the morning with breakfast, two with lunch, and one with dinner. This seems to be working well for me. I might up the dosage as I become more tolerant. Power Drive is AWESOME this stuff has been my savior so far.

Sleeping has been rough the last few nights....but tonight I think I will be fine, and tomorrow is my day off from working out.

In summary:

Workout: Im doing the Summer Prep plan (45 mins of weight training, 15-20 of moderate cardio)

Nutrition: you can check here:

http://www.fitday.com/WebFit/PublicJournals.html?Owner=dmodderman

Tomorrows Get shredded time!

Well, I have all my supplements bought all my food bought. I did a Bod Pod today at the club and it gave me a reading of 207 lbs, and 17.6% bodyfat which seems high for me being 6'6. Skin calipers would read me around 10-12% So Im going to use the Bod Pod to tract progress. I have everything prepared except the weight routine but thats the easiest part. My plan is to do a full body workout 4 days a week to start, and 15 mintues of low intensity of cardio 3-4 times per week. Calories will start at 2277 calories per day and start and will monitor from there. I have not had calories this low in sometime I was always scared of muscle loss. People ask me why I am doing this as I look fairly lean being 6'6 207. My answer I'm sick of that little layer of fat on my lower stomach. As well as Im sick of eating clean doing weights and cardio with no change in BF%. I will try and update each day with something new and what I ate. etc. Wish Me Luck!