4 weeks and counting

Well it has been 4 weeks. Sunday was my refeed day I ate a few lower fat meals therefore got about 900 calories less than my last refeed day. I took yesterday off from training do to prior commitments. I did a Bod Pod yesterday and am down a little more in BF% and up in lean mass. My weight is back up 2 lbs but not much after refeed day. Still not really satisfied with progress. I guess I had a lot of success in my past on my own...I am still expecting much more from this since Im being so strict.

Will continue to post progress and results.

Days 15-18

It is day 19 but I wanted to give an update on my progress. The last few days I have felt weaker than normal. On Wednesday I did legs and shoulders. Legs were so tough...I literally thought a few times I would pass out do to light headedness.

Im starting to question this low calorie eating for 13 days for my genetic make up. I fill I have not budged in the last few days. Weight is the same, waist measurement is the same. I know most would assume if your not seeing changes then you should decrease calories even more. But I know if your not seeing progress I would be better moving calories up to increase my metabolism. Does anyone feel that 14 days is too long for calories this low? Im not trying to change this plan but wonder if it would be good to go BW X 10 for 6 days then go BW X 11 for Day 7 then back to
x 10 for 6 days. More of a calorie stagger than a constant low calories. Anyone care to respond to this?

Another thing I notice is my body always looks leaner everywhere but my waistline. thats where I want to see the most change obviously. 6'6 200 lbs I get any leaner anywhere else and I look frail. :-)

I plan on doing another Bod Pod today just to see were Im at and will post results today. Again I might change my mind after my Bod Pod today.

weekend days 13 and 14 (refeed day)

This diet is really screwing with my brain...or maybe its just the Hot Rox...I think I liked I felt better the way I feel on the Abs +. When I take the Hot Rox I feel really good at first then crash..and feel like crap..very moody....


Saturday was day 13...the goal was to eat 2000 calories and have a day off and do very little activity. That did not happen because I end up shoveling snow at my new house for over 3 hours. Based on my weight and height that was a about 1300-1500 calories burned doing this. So for this I added another 400 calories to my menu that day (2400 calories).

Sunday (yesterday) came it was refeed day. To say I went over board well I still stayed below the guidelines of 3.5x bodyweight 200 lbs. I ended up eating around 6850 calories. I'm 6'6 200 lbs. My question is this on refeed days......do we have to eat junk? Or can we have just solid healthy meals? I had two shakes (during and after workout) which was a mix of dextrose/whey isolate/glutamine. Then I had some homemade protein pankcakes with fruit, oatmeal, 7 eggs whites 3 omega eggs, and ntural apple sauce. The rest was crap, pizza, pringles, cookies, crackers, chocolate milk, had two 80/20 beef burgers on one bun. I ate more junk because I was following JB lead of mostly junk food. But next time I think I will do less junk. I worked out hard..and was actually looking forward to eating this day..but.....it was a not a day I enjoyed.

My question with this whole bodyweight x10 is it better to go low or high when in doubt??.....I mean if I go too low would there more negative consquences that going to high. I did a body comp today and from the last one I am down on BF% and up in lean mass.....but who knows with this thing its a Bod Pod..its been known to be a little off because it measures lean mass not just muscle (water is included as lean mass).


I felt leaner on Friday after the refeed day I feel like I am starting over.....its my waistline..it was down an inch now its back..I know you can't gain fat from one day...but....geez..I know most of it is water retention etc....


The problem is not that this diet is so hard for me its just...I wonder if all this work and supplements, planning will pay off and I will get the results Im looking for.My main goal is getting lean around the waistline and get my waist down to 29-30. My greatest fear is not reaching this losing muscle and storing more fat from this low calorie diet. But Im trying to stay positive. :-)

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