XFatMan going to < 15% body fat ...

XFatMan · 01-07-2008, 02:01 PM

Thanks Witchblade. So perhaps adding calf raises right now might not be the best idea.

I'll have to give cardio a break this week anyway. That's so annoying. Well, better 6 days off now than 20 days later.

**Biggly** · 01-07-2008, 05:49 PM

I'd give it more than 6 days, plus you'll be irritating it just walking around. "Quickly" is relative, I'll usually allow such an injury 4 weeks before any real speed or weight. You might get away with 2 weeks but 6 days is pushing it.

Probably utterly irrelevant but I recall one guy who broke a small bone in his foot, which pressed a nerve and caused pain in his calf. His calf was fine, his foot was the problem.

Calves are a pain to train, built more for endurance than anything, so skipping is good for em, just give it time to recover.

B.

XFatMan · 01-08-2008, 01:45 AM

Tuesday, January 08, 2008

Yesterday, I immediately read up on that kind of injury to make sure I’m doing the right thing. According to all info I got, 1 – 2 weeks recovery is about right.

Today I woke up 98% pain free. Perhaps I can do at least most lifts tomorrow. We’ll see. I think jump rope is out this week and light walking only if there’s no pain at all.

**Biggly** · 01-08-2008, 02:00 AM

As a general rule of fum (GROF):

Flesh/skin cut: 2 weeks
Deep cuts: 3 weeks
Muscle/tendon tearing sprain: 2 to 4 weeks
Snapped: Surgery
Ligament: 5 weeks
Bone, clean break: 6 weeks
Bone, compound: 8 weeks

That's playing safe. Me, I like safe.

B.

XFatMan · 01-08-2008, 02:08 AM

Quote:

Originally Posted by Biggly

That's playing safe. Me, I like safe.
B.

Me, too. If only I were twenty years younger - I'd have the required time, too.

**Biggly** · 01-08-2008, 02:55 AM

If you were 20 years younger you'd recover quicker

B.

XFatMan · 01-09-2008, 05:41 AM

Wednesday, January 09, 2008

Workout 2

Lateral Raises (12, 15, 8)
Flat Bench Barbell Press (12, 5)
Pull Ups (3, 2)
Barbell Curls (7, 4)
Barbell Deadlift (12, 8)

I went up to 15 reps on the second set because I wanted to see if I could squeeze out a new 1 RM on that exercise. And except for the Barbell Curls, there’s a new 1 RM for all exercises. This cycle has started very well with new 1 RM on each workout. It’s not exactly my goal, but it won’t hurt, either.

I’m pretty week on the Pull Ups. Is there anything I can do to improve? The trainer said the best thing to do to improve is to do this exercise each workout. What do you guys think?

On the Barbell Deadlift, I’m sure I could have done more. But I didn’t want to be too hard on my injured calf, so there were just two sets.

Sure enough, there will be no cardio today. My calf needs more rest.

**Biggly** · 01-09-2008, 06:55 AM

I just take a long rest between sets on pull-ups. As long as you can manage 6 reps you're OK the first set, then rest however long it takes to get at least 4 on the 2nd.

Don't do any other bicep work, you won't need it!

As you lose weight and gains strength they get easier and easier

I've never yet managed a 1 arm pull-up...

B.

XFatMan · 01-09-2008, 07:18 AM

Do you mean I should ditch the Biceps Curls altogether? I mean I'm doing them intentionally after the Pull Ups so they don't mess up my Pull Ups.

**Biggly** · 01-09-2008, 07:40 AM

I really wouldn't bother to be honest, if you've done enough pull-ups, lowering yourself fairly slowly with 'time under tension' of at least 40 to 60 seconds, you don't need any more.

If you can't squeeze out enough reps hop off a stool and do some negatives. Pull-ups are a fantastic exercise. I noticed myself visibly growing after starting them.

B.

XFatMan · 01-10-2008, 02:10 AM

Thursday, January 10, 2008

Boy, am I sore in my chest! I’m a little sore in my lats and biceps as well. Right after the Flat Bench Barbell Press, my triceps feel like they were blasted. Curiously, they hardly ever get sore.

I was thinking of doing cardio today. Then I stretched my injured calf slightly and it was clear that it would have been too early. At least my professionalism is greater than my eagerness. So, another day without cardio goes by …

katt · 01-10-2008, 08:21 AM

One of my favs are negatives for pullups! Those really helped me out!

XFatMan · 01-10-2008, 01:03 PM

Thanks for the suggestions, Biggly and katt. I'll definitely start with negatives for the pull ups.

XFatMan · 01-11-2008, 04:02 AM

Friday, January 11, 2008

Workout 3

Barbell Upright Row (12, 12, 6)
Inclined Bench Barbell Press (12, 7)
Straight Leg Deadlift (12, 12, 8)
Dumbbell Lunges (15)
Hanging Leg Raises (7, 4)

That was a pretty short workout – something around 35 minutes. And on all exercises – except the Hanging Leg Raise – I got a new 1 RM. For the second consecutive week, I got new 1 RM on most exercises and in every single workout. This is right now the best training cycle I can remember. That can’t go on forever, but I’m happy about any new personal bests.

I know I shouldn’t have done this, but yesterday evening, I tried jumping rope. It was okay, but I stopped after five minutes because I don’t want to push it. Instead, today I started walking again. Nothing wild, just to keep the machine running. It was pain free, so in the afternoon, I’ll have another go. Walking actually seems to be good for my calf as I can stretch it every now and then. I guess I’ll stick to walking for some time and then slowly get back to jumping rope. Before that, I need to find out what exactly happened and why as I don’t want it to happen again. So, cardio today will be 2 x 35 minutes walking at about 3.5 mph. I felt safe at that speed and will remain there at least for the rest of this week.

Ah yes, before I forget: I started with a couple of negatives for the Pull Ups. I’ll do them with a little more frequency – won’t hurt, I hope.

XFatMan · 01-12-2008, 01:30 AM

Saturday, January 12, 2008

The funny thing is that from the first day without cardio on, my bodyweight and body fat percentage remained absolutely the same – although I cycle calories. Yesterday, I did 2 x 35 minutes walking and both are going down again. Today, there will be only one hour walking at a safe pace.

XFatMan · 01-13-2008, 01:54 AM

Sunday, January 13, 2008

Today I need to average the measurements from the past week and show up with any changes since last Sunday. I found the results not bad – but a bit weird – for almost a week without cardio but on a cutting diet of 12 calories per pound of bodyweight:

Biceps 13.6 in. (+0.2 in.)
Chest 41.3 in. (+0.2 in.)
Hips 38.0 in. (+0.2 in.)
Thigh 22.8 in. (+0.2 in.)
Body Weight 174 lbs. (+1.1 lb.)
Body Fat Percentage 21.4% (-0.3%)

I have definitely gained weight and size, but the body fat percentage went down. And how! That’s much more than I would have expected. I can surely continue with 12 calories per pound of bodyweight for another week. I’m curious to hear any comments, suggestions, …

NordicNacho · 01-13-2008, 12:17 PM

cool that great news greating bigger and leaner. I can't cut without cardio it just makes it easier and puts me in a better state of mind

XFatMan · 01-14-2008, 03:40 AM

Week 3

My goal for this week is to get from currently 21.4% near 21.0% body fat by Sunday. What I need to do to get there is to lower my calorie intake from 12 calories per pound of bodyweight to 11 calories per pound of bodyweight and maintain my cardio workouts. Let me have a go at that.

Monday, January 14, 2008

Workout 1

Barbell Overhead Press (6, 5, 4)
Weighted Chest Dips (6, 4)
Bent-Over Barbell Rows (6, 4)
Close Grip Bench Press (6, 6, 4)
Barbell Squat (6, 6, 4)

I’ve hit new 1 RM for all exercises for the third consecutive week. Wow! That feels so great. You can also see that as the weights are really getting up, the number of sets I can do within the planned rep range is getting much closer to something normal-looking.

Since my calf is still injured, I’ll have to make do with walking. However, it’s much better now after some cool suggestions from P-funk here: http://www.ironmagazineforums.com/tr...f-muscles.html (Tight Calf Muscles). I’m using a tennis ball to massage the area. And it’s a really, really good trick.

I did one hour of walking at around 3.5 mph in the morning, and another hour will follow in the early evening.

XFatMan · 01-15-2008, 05:14 AM

Tuesday, January 15, 2008

Yesterday morning after training, I did a one-hour walk at around 3.5 mph. In the early evening then, I walked another hour at around 4.0 mph. That did make me feel the injured calf, so I have to go at a slower pace â€“ at least this week.

This morning, I walked for an hour. As long as I donâ€™t try to go over 3.5 mph, my calf is fine. Iâ€™ll take another one-hour walk in the evening then.

Burner02 · 01-15-2008, 07:52 AM

Quote:

Originally Posted by XFatMan

Iï¿½m pretty week on the Pull Ups. Is there anything I can do to improve? The trainer said the best thing to do to improve is to do this exercise each workout. What do you guys think?

does your gym have a gravitron machine? you knoe, Megatron's nice cousin?

ok...not that funnny...but the caffeine hasn't kicked in yet...
The gravitron machine (assissted pull-up machine)
If you have one of those, you can use that and each workout, use less and less weight till you can do sets w'out the machine. That's how I started, and will have to go back till i get strength back...

XFatMan · 01-16-2008, 03:51 AM

Quote:

Originally Posted by Burner02

does your gym have a gravitron machine? you knoe, Megatron's nice cousin?

ok...not that funnny...but the caffeine hasn't kicked in yet...
The gravitron machine (assissted pull-up machine)
If you have one of those, you can use that and each workout, use less and less weight till you can do sets w'out the machine. That's how I started, and will have to go back till i get strength back...

My gym is so good that I'm lucky to have a squat rack. And boy, you have to see that one. But it's the only gym around, so I shouldn't complain.

Wednesday, January 16, 2008

Workout 2

Lateral Raises (6, 6, 6, 4)
Flat Bench Barbell Press (6, 2)
Pull Ups (3, 2)
Barbell Curls (4, 4)
Barbell Deadlift (6, 6, 4)

There was a new 1 RM for the Lateral Raises, the Flat Bench Barbell Press, and the Barbell Deadlift. The Flat Bench Barbell Press was at or very near my limits. Then again, Iâ€™m not a weight lifter, so who cares?

After the workout, I walked for an hour. It was possible to walk at about 4.0 mph without any pain in my calf. I wonâ€™t jump rope for the next two weeks or

XFatMan · 01-16-2008, 04:12 AM

Ha, ha, ha! Somehow, the last sentence was cut off halfway. I don't know why you're not allowed to edit your own posts, but well, here's the complete paragraph ...

After the workout, I walked for an hour. It was possible to walk at about 4.0 mph without any pain in my calf. I wonâ€™t jump rope for the next two weeks or so, until my calf is all right. Iâ€™ll walk for another hour in the early evening, as usual.

XFatMan · 01-17-2008, 04:12 AM

Thursday, January 17, 2008

Cardio was okay, as usual. Thereâ€™ll be another one-hour session in the early evening. Today will be a bit hefty, calorie-wise. My daily average is 1914 calories this week, and today is the lowest calorie intake of the week, 1392. Well, in compensation, I will be able to have 2436 on Sunday.

**Biggly** · 01-21-2008, 07:05 PM

Sounds like things have been going well

How's the leg now?

B.

**Biggly** · 01-29-2008, 12:08 AM

Are you OK? Hello?

Where'd he go?

01-07-2008, 02:01 PM	#31
XFatMan Registered User Join Date: Feb 2007 Posts: 244	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thanks Witchblade. So perhaps adding calf raises right now might not be the best idea. I'll have to give cardio a break this week anyway. That's so annoying. Well, better 6 days off now than 20 days later.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-07-2008, 05:49 PM	#32
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	I'd give it more than 6 days, plus you'll be irritating it just walking around. "Quickly" is relative, I'll usually allow such an injury 4 weeks before any real speed or weight. You might get away with 2 weeks but 6 days is pushing it. Probably utterly irrelevant but I recall one guy who broke a small bone in his foot, which pressed a nerve and caused pain in his calf. His calf was fine, his foot was the problem. Calves are a pain to train, built more for endurance than anything, so skipping is good for em, just give it time to recover. B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-08-2008, 01:45 AM	#33
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Tuesday, January 08, 2008* Yesterday, I immediately read up on that kind of injury to make sure I’m doing the right thing. According to all info I got, 1 – 2 weeks recovery is about right. Today I woke up 98% pain free. Perhaps I can do at least most lifts tomorrow. We’ll see. I think jump rope is out this week and light walking only if there’s no pain at all.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-08-2008, 02:00 AM	#34
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	As a general rule of fum (GROF): Flesh/skin cut: 2 weeks Deep cuts: 3 weeks Muscle/tendon tearing sprain: 2 to 4 weeks Snapped: Surgery Ligament: 5 weeks Bone, clean break: 6 weeks Bone, compound: 8 weeks That's playing safe. Me, I like safe. B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-08-2008, 02:55 AM	#36
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	If you were 20 years younger you'd recover quicker B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-09-2008, 05:41 AM	#37
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Wednesday, January 09, 2008* Workout 2 Lateral Raises (12, 15, 8) Flat Bench Barbell Press (12, 5) Pull Ups (3, 2) Barbell Curls (7, 4) Barbell Deadlift (12, 8) I went up to 15 reps on the second set because I wanted to see if I could squeeze out a new 1 RM on that exercise. And except for the Barbell Curls, there’s a new 1 RM for all exercises. This cycle has started very well with new 1 RM on each workout. It’s not exactly my goal, but it won’t hurt, either. I’m pretty week on the Pull Ups. Is there anything I can do to improve? The trainer said the best thing to do to improve is to do this exercise each workout. What do you guys think? On the Barbell Deadlift, I’m sure I could have done more. But I didn’t want to be too hard on my injured calf, so there were just two sets. Sure enough, there will be no cardio today. My calf needs more rest.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-09-2008, 06:55 AM	#38
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	I just take a long rest between sets on pull-ups. As long as you can manage 6 reps you're OK the first set, then rest however long it takes to get at least 4 on the 2nd. Don't do any other bicep work, you won't need it! As you lose weight and gains strength they get easier and easier I've never yet managed a 1 arm pull-up... B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-09-2008, 07:18 AM	#39
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Do you mean I should ditch the Biceps Curls altogether? I mean I'm doing them intentionally after the Pull Ups so they don't mess up my Pull Ups.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-09-2008, 07:40 AM	#40
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	I really wouldn't bother to be honest, if you've done enough pull-ups, lowering yourself fairly slowly with 'time under tension' of at least 40 to 60 seconds, you don't need any more. If you can't squeeze out enough reps hop off a stool and do some negatives. Pull-ups are a fantastic exercise. I noticed myself visibly growing after starting them. B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-10-2008, 02:10 AM	#41
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Thursday, January 10, 2008* Boy, am I sore in my chest! I’m a little sore in my lats and biceps as well. Right after the Flat Bench Barbell Press, my triceps feel like they were blasted. Curiously, they hardly ever get sore. I was thinking of doing cardio today. Then I stretched my injured calf slightly and it was clear that it would have been too early. At least my professionalism is greater than my eagerness. So, another day without cardio goes by …
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-10-2008, 08:21 AM	#42
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	One of my favs are negatives for pullups! Those really helped me out!

01-10-2008, 01:03 PM	#43
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Thanks for the suggestions, Biggly and katt. I'll definitely start with negatives for the pull ups.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-11-2008, 04:02 AM	#44
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Friday, January 11, 2008* Workout 3 Barbell Upright Row (12, 12, 6) Inclined Bench Barbell Press (12, 7) Straight Leg Deadlift (12, 12, 8) Dumbbell Lunges (15) Hanging Leg Raises (7, 4) That was a pretty short workout – something around 35 minutes. And on all exercises – except the Hanging Leg Raise – I got a new 1 RM. For the second consecutive week, I got new 1 RM on most exercises and in every single workout. This is right now the best training cycle I can remember. That can’t go on forever, but I’m happy about any new personal bests. I know I shouldn’t have done this, but yesterday evening, I tried jumping rope. It was okay, but I stopped after five minutes because I don’t want to push it. Instead, today I started walking again. Nothing wild, just to keep the machine running. It was pain free, so in the afternoon, I’ll have another go. Walking actually seems to be good for my calf as I can stretch it every now and then. I guess I’ll stick to walking for some time and then slowly get back to jumping rope. Before that, I need to find out what exactly happened and why as I don’t want it to happen again. So, cardio today will be 2 x 35 minutes walking at about 3.5 mph. I felt safe at that speed and will remain there at least for the rest of this week. Ah yes, before I forget: I started with a couple of negatives for the Pull Ups. I’ll do them with a little more frequency – won’t hurt, I hope.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-12-2008, 01:30 AM	#45
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Saturday, January 12, 2008* The funny thing is that from the first day without cardio on, my bodyweight and body fat percentage remained absolutely the same – although I cycle calories. Yesterday, I did 2 x 35 minutes walking and both are going down again. Today, there will be only one hour walking at a safe pace.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-13-2008, 01:54 AM	#46
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Sunday, January 13, 2008* Today I need to average the measurements from the past week and show up with any changes since last Sunday. I found the results not bad – but a bit weird – for almost a week without cardio but on a cutting diet of 12 calories per pound of bodyweight: Biceps 13.6 in. (+0.2 in.) Chest 41.3 in. (+0.2 in.) Hips 38.0 in. (+0.2 in.) Thigh 22.8 in. (+0.2 in.) Body Weight 174 lbs. (+1.1 lb.) Body Fat Percentage 21.4% (-0.3%) I have definitely gained weight and size, but the body fat percentage went down. And how! That’s much more than I would have expected. I can surely continue with 12 calories per pound of bodyweight for another week. I’m curious to hear any comments, suggestions, …
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-13-2008, 12:17 PM	#47
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	cool that great news greating bigger and leaner. I can't cut without cardio it just makes it easier and puts me in a better state of mind
	http://www.roqofthe80s.com/#

01-14-2008, 03:40 AM	#48
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Week 3* My goal for this week is to get from currently 21.4% near 21.0% body fat by Sunday. What I need to do to get there is to lower my calorie intake from 12 calories per pound of bodyweight to 11 calories per pound of bodyweight and maintain my cardio workouts. Let me have a go at that. *Monday, January 14, 2008* Workout 1 Barbell Overhead Press (6, 5, 4) Weighted Chest Dips (6, 4) Bent-Over Barbell Rows (6, 4) Close Grip Bench Press (6, 6, 4) Barbell Squat (6, 6, 4) I’ve hit new 1 RM for all exercises for the third consecutive week. Wow! That feels so great. You can also see that as the weights are really getting up, the number of sets I can do within the planned rep range is getting much closer to something normal-looking. Since my calf is still injured, I’ll have to make do with walking. However, it’s much better now after some cool suggestions from P-funk here: http://www.ironmagazineforums.com/tr...f-muscles.html (Tight Calf Muscles). I’m using a tennis ball to massage the area. And it’s a really, really good trick. I did one hour of walking at around 3.5 mph in the morning, and another hour will follow in the early evening.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-15-2008, 05:14 AM	#49
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Tuesday, January 15, 2008* Yesterday morning after training, I did a one-hour walk at around 3.5 mph. In the early evening then, I walked another hour at around 4.0 mph. That did make me feel the injured calf, so I have to go at a slower pace â€“ at least this week. This morning, I walked for an hour. As long as I donâ€™t try to go over 3.5 mph, my calf is fine. Iâ€™ll take another one-hour walk in the evening then.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-16-2008, 04:12 AM	#52
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Ha, ha, ha! Somehow, the last sentence was cut off halfway. I don't know why you're not allowed to edit your own posts, but well, here's the complete paragraph ... After the workout, I walked for an hour. It was possible to walk at about 4.0 mph without any pain in my calf. I wonâ€™t jump rope for the next two weeks or so, until my calf is all right. Iâ€™ll walk for another hour in the early evening, as usual.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-17-2008, 04:12 AM	#53
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Thursday, January 17, 2008* Cardio was okay, as usual. Thereâ€™ll be another one-hour session in the early evening. Today will be a bit hefty, calorie-wise. My daily average is 1914 calories this week, and today is the lowest calorie intake of the week, 1392. Well, in compensation, I will be able to have 2436 on Sunday.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-21-2008, 07:05 PM	#54
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	Sounds like things have been going well How's the leg now? B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-29-2008, 12:08 AM	#55
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 437 Blog Entries: 1	Are you OK? Hello? Where'd he go?
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

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