Obesity Discussion Forums

[MikeB]

Since it's past my 40th b-day thought I'd start a new blog.

Food yesterday is attached, it was a 60% carb day.
Workout - shoulders:
8x8@105 Smith machine military press
8x8@7.5lb cable lateral raises - straight arm
8x8@20lb dumbell front raises
8x8@45lb barbell vertical rows
8x8@55lb cable shrugs - 2 second hold per rep

Took all 3 dogs on a power walk last night, takes a ton of strength to keep these 3x100+lb dogs under control right now as they're still learning to walk as a pack. Finally got control of my new girl - Italian Mastiff and she is very stubbor and high energy to say the least.

OK breakfast - 8 egg whites, 5.3oz of flank steak, 2oz no fat cheddar cheese and 1/2 cup dry oatmeal and 1tb honey
morning snack 1 cup no fat cottage cheese
pre-workout 50g whey protein and Body Octane
Lunch workout - Back:
8x8@115lb bent over row
8x8@145lb T-bar row
8x8@140lb wide grip lat pulls
8x8@15lb reverse cable crossovers
post-workout 50g whey protein 1 apple
Dinner - can of chicken (60g protein) and 2oz no fat cheddar cheese and a HUGE bowl of salad with 2tb dressing (70 calories)
Just got done playing WOW for an hour with my oldest

[MikeB]

OK yesterday's food:
Breakfast 8 egg whites, 5.3oz of flank steak, 2oz no fat cheddar cheese and 1/2 cup dry oatmeal and 1tb honey and Body Octane
Morning snack 1 cup no fat cottage cheese
Lunch can of tuna fish with 2% fat cheese and a HUGE salad with 40 calorie dressing per 2 TB
Afternoon snack - 50g whey protein
Dinner - another salad
Pre-bed 50g casein protein

Today is picture day, I've uploaded my various poses, excuse the bed head...
223.5 today compared to 229 last week on Sunday (post b-day party cake/foodz/booze)

Here's a picture of my 19 days progress on my current program. I have only lost 4lbs by the weight for each day but I think I've done a good job of either calorie cycling and gaining a tiny bit of muscle and also losing a decent amount of fat in the process.

For a full log of everything you can see my Man Sports sponsored supplement log at Mike B's Manformation 2008 - fat loss log - Bodybuilding.com Forums

[Obesity Discussion]

Mike I can tell you've gained some muscle and shed some fat in the comparo pictures. Whatever you're doing, keep doing it!! Man oh man, do I smell 2teens in the near future?!?!?

You would have loved my post workout meal yesterday. 110g protein. Yeah, way too much, and my stomach loved me for it.

[MikeB]

Originally Posted by Obesity Discussion

Mike I can tell you've gained some muscle and shed some fat in the comparo pictures. Whatever you're doing, keep doing it!! Man oh man, do I smell 2teens in the near future?!?!?

You would have loved my post workout meal yesterday. 110g protein. Yeah, way too much, and my stomach loved me for it.

Thanks man, I'm working hard! 110g and nobody in my family would have been within 2 rooms of me at the house....

[MikeB]

Sunday's food (everything was good until dinner...)
6 egg whites and 5oz flank steak with 1/2 up oatmeal and Body Octane
Chicken salad for mid-morning snack - low fat mayo
2tb peanut butter, cottage cheese and 1 cheese bratwurst for mid-afternoon snack
1lb ribeye steak with green beans and a salad for dinner.
I was 225 right before dinner and then 230 before bed, 5lbs of steak, salad and water, would have easily hit 221 this morning.
Monday 5/5 225lbs - high carb day
10 minutes of cardio on the elliptical - around 50 to 75 calories burnt
Breakfast - 1 container of egg whites (yuck) 50g protein and 5oz flank steak with 1 cup oatemal (90g carbs).
Changing up workout today from chest/tri to chest/bi on a suggestion from Bodyhard on his bicep workouts, hoping my bi's will be well rested and able to sustain a better workout than with back. Doing tri's with back on Fri.
Turkey sandwhich on whole wheat for morning snack
Pre-workout 50g whey protein and an apple with body octane and oratine
Chest/Bi Workout:
8x8@160lb reverse grip bench press
8x8@40lb incline dumbell press
8x8@35lb cable flies - standing straight up
8x8@65lb reverse grip barbell curls
8x8@25lb incline dumbell curls
8x8@45lb curl bar preacher curls
Nice and pumped on chest/tri's and bi's
Post-workout 50g whey protein and a medium whole wheat bagel with some grape jelly
Dinner was 2 pieces of whole wheat bread and a HUGE salad with a can of salmon
Took the dogs for a bike ride and came back "jittery", had 2tb peanut butter with honey to even out my blood sugar
Pre-bed 50g of casein protein

Yesterdays food breakdown:
Total: 2977
Fat: 72 648 23%
Sat: 20 178 6%
Poly: 8 69 2%
Mono: 15 138 5%
Carbs: 263 915 32%
Fiber: 34 0 0%
Protein: 327 1307 46%
Alcohol: 0 0 0%

I was 80% of my protein for carbs instead of 100%.

222.5 this morning, 10 minutes of cardio
Breakfast 7 egg whites and 1 whole egg with 5.4oz flank steak and 1 cup of oatmeal with 1tb of honey

I feel REALLY GOOD today, and it's leg day. Looking to PUNISH my quads/hamies today. Today is a 60% carb to protein day.

OK mid morning snack - 1cup no fat cottage cheese and 2 slices whole wheat bread
Pre-workout 50g whey protein and Body Octane
Workout Legs:
8x8@185lbs smith machine 15" box squat
8x8@545lbs leg press
8x8@120lbs leg extension
8x8@60lbs leg curls
8x8@185lbs smith machine straight leg dead lifts
4x15@545lbs leg press calf raises
Post-workout 50g whey protein and an apple
Dinner 1 can of salmon and a large salad
pre-bed will be 50g casein protein

Food breakdown for today:
Total: 2486
Fat: 63 569 24%
Sat: 19 171 7%
Poly: 7 67 3%
Mono: 18 161 7%
Carbs: 186 655 27%
Fiber: 22 0 0%
Protein: 298 1192 49%
Alcohol: 0 0 0%

[Obesity Discussion]

Excellent workout and food choices. Are you in a special 8x8 workout?

[MikeB]

I read about the 8x8 workout from M&F 2 months ago, less than 30 seconds rest between sets and that the intensity is several times a normal workout. So far I LOVE IT!
I hit 221.5 this morning and ate my normal steak omelete with 1/2 cup oatmeal and by the time I got to work I was starving again! My metabolism is really ramping up, the fact that I lost weight during a 100% and 60% carb day is AMAZING! Going to drink some whey protein now to stave off this hunger. I feel so so awesome, my biceps are sore from a workout for the first time in MONTHS, the chest/bicep scenario is great. Today is abs & cardio.

Forgot to mention I did 10 minutes cardio morning & evening yesterday and started off same today.
Breakfast 7 egg whites, 1 egg, 5.4 oz flank steak and 1/2 cup oatmeal
Morning snack: 1 cup no fat cottage cheese, 50g whey protein
Pre-workout 50g whey protein
Lunch Abs:
10x4 each side decline russian twists
10x10 each side standing cable twists 20lbs
10x10 each side cable oblique crunches 60lbs
10x10 hanging leg raises
10x10 decline crunches
Post-workout 50g whey protein, medium apple

[MikeB]

OK I went out with my boss last night for my monthly catch up and he took me to dinner at a BBQ place for my B-day as well. I was good and had 3 pieces of BBQ shrimp, a ceasar salad with no dressing and 1/2 a chicken breast, also removed all the croutons and ignored the cheese for the most part. I also had about 4 thin slices 1" wide of tri-tip. After dinner I went to my son's wrestling practice at ASU and rode the exercise bike for 3x10 minute intervals.
222 this morning.
Breakfast - out of flank steak so 7 egg whties and 1 egg omlete with 1oz fat free cheese and a protein shake with 50g whey/casein mix.
I'm eating my no fat cottage cheese now and workout for the day is shoulders.
On a side note I've re-torn my right achilles tendon and I'm hobbling a bit but it didn't keep me off the ellliptical for 10 minutes this morning.

[Obesity Discussion]

You tore your achilles?!?!?!? WTF!!! Ouch! Surgery required?

[MikeB]

It's a small tear in the tendon that goes over my heel, nothing I can do except be sedentary or continue to aggravate it. So I aggravate it...

[MikeB]

Pre-workout 50g whey protein
Lunch workout - shoulders:
3x20@45lb military press - warmup
8x8@115lb military press
8x8@15lb lateral raises
8x8@15lb front raises
Superset:
8x8@65lb cable shrugs
with
8x8@45lbs wide grip vertical barbell rows

Post workout: 50g whey protein and an apple

[Obesity Discussion]

Excellent! 219 is coming soon!

[Dustin]

Good work, Mike, keep it up!


- Dustin

[MikeB]

Thanks guys, last night for dinner I had a salmon patty (21g protein, 3g fat) and another huge salad. I walked in the door and was starving and "cheated" with 3tb of honey peanut butter...
Pre-bed was 50g casein protein.
Woke up at 222 again and had my 7 egg white/1 egg with flank steak omelete with 1/2 cup oatmeal, I skipped the honey today to reduce my carbs some more.
I was too busy to do cardio this morning but I'll make it up at my back workout.

[Irving]

if 3tb of pb is cheating you are doing ok my friend! good work mike!

[MikeB]

I've been super busy since I last posted.
My back workout was:
8x8@120lbs bent over BB row
8x8@150lbs close grip t-bar row
8x8@150lbs wide grip lat pull downs
8x8@65lbs straight arm press downs
5x10@bodyweight dips
1x6@185lb close grip bench
5x8@135lb close grip bench
4x10@60lb lying cable skull crushers
post workout 50g whey protein and an apple
Dinner was a salad with a can of salmon
Saturday was my high carb day, also took my son to a wrestling tourny so I was busy most of the day. He won the Greco state championship last week and the Freco state championship this weekend. Freestyle state championship is next week.
I had 8 egg white and flank steak for breakfast with 2 cups of oatmeal and 2tb of honey for breakfast
Lunch was a couple of turkey sandwhiches
Dinner was a huge salad with turkey on it.
223.5 this morning

[MikeB]

223 again this morning, back to low carb day, yesterday was carbs = 60% of protein.
Breakfast 3 egg whites, 1 whole egg with 1/2 oz no fat cheddar cheese and a 25g casein/25g whey protein drink with 1/2 cup oatmeal blended in.
Morning snack no fat cottage cheese and 50g whey protein
Pre-workout - 50g whey protein
Workout - chest/bi's
4x12@160lb reverse grip bench
4x12@40lb dumbell incline bench
4x12@40lb incline fly's
4x12@35lb cable fly's
4x12@65lb reverse grip bb curls
4x12@35lb dumbell incline curls
4x12@45lb ez bar preacher curls
Post workout - 50g whey protien and an apple

[Obesity Discussion]

Congrats to your boy for winning the tourney! You must be proud! Workouts look to be consistent as is the diet. Keep it up Mike!

[MikeB]

219.5!!!!
I got home last night and took 2 cans of tuna (in water) and put some no fat cheddar cheese on it then microwaved for 60 seconds to warm it up then took that and put it on top of a salad my wife had made and also warmed up a can of green beans. After that from 6:30 until 10:00 I was either walking, jogging or doing crunches.
Breakfast today was 3 egg whites, 1 whole egg and 2.5oz flank steak omelete and I took my oatmeal with 25g whey protein and 1 tablespoon of almond butter with 2 cups of water for a breakfast shake.
Today is legs, my left knee is kind of sore as I banged it last night.
Morning snack - 25g whey protein and 1 cup no fat cottage
Pre-workout - 50g whey protein
Workout - legs:
4x12@185lb smith machine squat - wide stance
4x12@555lb narrow stance leg press
4x20@80lb leg extension
4x12@50lb leg curl
4x12@185lb smith machine rack pulls - straight leg
4x25@305lb calf raises
Post-workout - 50g whey protein and an apple

On a side note, 219 must be a good weight for me because 3 people commented on my belly being gone. I assured them it isn't but it's still nice to hear compliments!

[MikeB]

Last night I ate a LARGE salad with 2 cans of tuna and 1oz of no fat cheddar cheese then played WOW with the kiddies until 8pm. From 8pm until 9:30 I went for a walk with the dogs of around 4.5 miles. Came home, had body octane and then cassein protein & 1tb almond butter.
219 this morning.
10 minutes on my elliptical right out of bed.
Breakfast - 3 egg whites and 1 whole egg with 2oz flank steak and 1/2 oz no fat cheddar cheese. 1/2 cup oatmeal, 25g MetRX protein and 1tb almond butter shake (water).