April 15, 2010

175.6
7mm/7.3% (12mm)

Actually did see a reduction in BF today, which is cool, although I'm pretty much at the point where I'm looking for visual results so the caliper reading is somewhat secondary. Still important, though, because there are plenty of results you can't easily see with the bare eye.

CFWUx3
-no pushups
-new PR: 11 dips
-11 kipping pullups
+ handstand and headstand work

I'm considering switching from the standard CFWU to a more bodyweight/gymnastics focused set to develop strength and work towards some key skills like press to handstand, handstand walks, etc.

Sub 205lb DLs for workout
8 rounds.

60min elliptical, ~500 cal, 4.7mil

1) 3/4 cup oatmeal, 4pc canadian bacon 10:20AM (my dad bought me an egg sandwich, and I had to really use a lot of willpower to not just scarf it down)
2) grilled chicken, broccoli & carrots 1PM
3) protein shake: 1 scoop choc protein, 1 cup milk, whole banana, tbsp all-natural peanut butter, 1/2 cup oatmeal 4:45PM
4) beef stew, carrots 8PM
5) turkey chili 10:30PM
6) almonds, swiss 12AM

Timing was a bit wonky, but I got all my meals in!

Wt: 194
Bf:

Weight is a little bit disconcerting. I definitely ate more yesterday but not more than maintenance, especially with a longer cardio set PLUS about an hour of basketball. Oh well, maybe I shouldn't pay attention to it.

Back to 3 days of dieting.

Meal 1: 1.5 servings of frosted mini wheats with skim
Meal 2: roasted veggie spinach wrap, lemon dill hummus, nonfat yogurt
Meal 3: 2 servings black bean and corn salad, naked juice
Meal 4: 2 scoops protein
Meal 5: sticky multigrain rice with soy sauce, salad w chicken, carrots, lite italian dressing, took out most of parmesan cheese

Workout
Chest
dumbbell flies 25/30/35/40 Decline barbell press 115
Biceps
barbell curls 50/60/70/80/70 reverse barbell curls 45
Back
assisted pullups resistance 8/7/6/5/6 (FAIL 6x, finish 7 6x) cable rows 130
Shoulder
dumbbell press 25/30/35/40/35 front extensions 20
Triceps
Pushdowns 50/60/70/80/65 assisted dips resistance 3

Don't worry too much about your day-to-day weight. It can be really swingy and based on a lot of different factors.

Also, you should see if you can get in 6 meals. Every meal you add up to 6 will increase your fat burning potential.

I've heard that's poppycock. Apparently the reason people eat 5 or 6 meals is to regulate insulin levels to not make them hungry. I did some research and studies show it doesn't do jack to your metabolism, but I could be wrong.

I mean, could be. It's been effective for me and almost every body builder, though, so I'd give it a shot.