XFatMan going to < 15% body fat ...

XFatMan · 12-26-2007, 03:41 AM

General

I consider myself a beginner without any sound knowledge. My idea is to post what I’m doing, get some feedback from people who know more than I do and then adjust my plan accordingly. So please, feel free to criticize. All your suggestions are welcome.

My Goal

My goal is to reduce my body fat percentage from currently 22.2% (December 21, 2007) to anything below 15% by June 30, 2008.

Diet

My diet is so simple that it hurts and starts from scratch. I have taken out most if not all junk food, so it’s comparatively clean. I will slowly dial into the diet and begin with 14 calories per pound of bodyweight during my off week (December 24 – December 30). To ensure that my body can’t adjust to a given number of calories, I will use a complex zigzag method. At this point, I won’t even mention macronutrients as I need to get this simple diet going first.

The Workouts

I’ll be doing three full-body workouts per week with different exercises for each workout. Since I want to stick to the same workout routine until June 2008, I have based my choice of exercises mainly on preference. They’re mostly compound exercises that will allow me to work the entire body each workout.

The number of repetitions varies. One week I’ll do 4 – 6 repetitions and 9 – 12 repetitions the following week.

The number of sets varies even more. If I can do the minimum number of planned repetitions without reaching technical failure, I will add another set. Otherwise, I’ll go to the next exercise or hit the locker room. There will be one week off for each six weeks training.

Workout 1

Barbell Overhead Press
Chest Dips
Bent-Over Barbell Rows
Close Grip Bench Press
Barbell Squat

Workout 2

Lateral Raises
Flat Bench Barbell Press
Pull Ups
Barbell Curls
Barbell Deadlift

Workout 3

Barbell Upright Row
Inclined Bench Barbell Press
Straight Leg Deadlift
Dumbbell Lunges
Hanging Leg Raises

Cardio

I’ll be doing cardio every day except on Sundays. It would be fine if I could lose one pound per week, which means that I need to create a 3500-calorie deficit per week.

Walking is my preferred cardio exercise. Since I hate walking on treadmills, my cardio will be done outside. If I can’t go walking for any reason or if time is very short, I will jump rope in the gym. I will do as much cardio as necessary to get to my 3500-calorie deficit per week. During off weeks, I will reduce my calorie intake so I can maintain my weight – or almost so – with only 30 minutes cardio per day.

Measurements

I don’t care much for measurements. But others love them, so they’ll go here. Most if not all measurements will go down due to the currently high body fat percentage and some muscle loss on the way. I don’t really care because I prefer to measure things by looking into the mirror. And I believe that you should take measurements seriously only if you have reached a decent body fat percentage, something like 12% for men.

Neck 15.7 in.
Biceps (not flexed) 13.6 in.
Forearm 11.4 in.
Chest 41.7 in.
Waist 34.8 in.
Hips 38.0 in.
Thigh 22.8 in.
Calf 15.2 in.
Body Weight 172.2 lbs.
Body Fat Percentage 22.2%
Fat Weight 38.2 lbs.

Supplements

I strongly believe that most supplements are rubbish. However, I will try out anything at least once. If it’s useful, I’ll recommend it.

Creatine works fine if you take it correctly. But it makes only sense to me when you’re bulking. That won’t happen so soon, I guess.

Something that I can really recommend is ZMA. It gives you some weird dreams at the beginning, but they disappear after a couple of days. ZMA makes you sleep better and consequently you’re more relaxed and recover faster.

The best fat loss supplement I know is the Brazilian herb Guaraná. Native Brazilian tribes use this herb to treat obesity. It also makes you more alert and boosts your power. Just take care that you don’t take it with Coke or alcohol – unless you don’t want to sleep for the next two or three days. Since I’m living in Brazil, this is one is pretty cheap, 50 grams cost about $2 and is good for about a month. It doesn’t really dissolve in water and the taste is truly horrible, but I really want to lose some extra fat.

That’s it for now. Next post will be after my first workout on December 31, 2007.

XFatMan · 12-31-2007, 03:30 AM

Week 1
Monday, December 31, 2007:

First off, I have started drinking a good amount of water. As a rule of thumb, I’m drinking one oz. per pound of bodyweight. The funny thing is that on the first day, it seemed so horribly difficult. On the second day, it was easy. For the first time in ages, I felt thirsty – after having drunk 176 oz. of water. Hello, anybody got that? Aw c’mon, I’m really not kidding.

My weight went up and down during the Christmas week, but that didn’t surprise me much. With mainly light to moderate cardio and no lifting, 14 calories per pound of bodyweight was slightly above maintenance for me. From Thursday on, I was on 13 calories per pound of bodyweight to limit the damage a little, and the weight went down again.

I’ll start my 6-month program with 12 calories per pound of bodyweight. That should bring good results right from the beginning. Since I have finally bought a speed rope, I will do more rope jumping than walking. The reason is that right now, one hour walking would burn off 480 calories – 2 x 20 minutes rope jumping would burn off about 640 calories.

Before I begin, let me list my new measurements. All of them are taken daily and averaged over the past week. For the sake of simplicity, I’ll list only the ones that have changed.

Chest 41.5 in. (-0.2 in.)
Waist 34.6 in. (-0.2 in.)
Hips 37.8 in. (-0.2 in.)
Body Weight 174.3 lbs. (+2.1 lbs)
Body Fat Percentage 21.9% (-0.3%)
Fat Weight 37.4 lbs. (-0.8 lb)

Workout 1 (4 – 6 repetitions)

Barbell Overhead Press (6, 6, 6, 3)
Weighted Chest Dips (6, 3)
Bent-Over Barbell Rows (6, 6, 6, 5, 3)
Close Grip Bench Press (6, 6, 6, 6, 6, 6, 6, 6, 4, 3)
Barbell Squat (6, 6, 6, 6, 6, 3)

I have managed to establish a new 1 RM for each of the exercises done today.

Cardio: Rope Jumping (20 x 30 seconds at about 100 rpm, 30 seconds rest) in the morning. It’s pretty exhausting, even more so after 6 sets of squats. I need to build a basic condition first before I go into higher speeds. My goal is to get to 200 rpm. Since the gym is closed in the afternoon, I have planned to walk for 30 minutes.

XFatMan · 12-31-2007, 12:11 PM

I have canceled my afternoon cardio because Johnny-Come-Quickly has paid me a visit. I'm just happy it came up - or down if you will - after my squats this morning. Squatting with the runs ain't that funny, right? So I thought before I get into the Gone With The Winds thing, I'd better stay home - at least for today.

katt · 12-31-2007, 12:13 PM

Good choice ... lol

Happy New Year!

**Biggly** · 12-31-2007, 04:49 PM

Sounds like you've got a good plan there!

You say you want feedback, yes? Couple of points - first I'm curious how you come to such high calories for walking?

The formula I use in my software, 174lbs x 60 mins, comes out to 365 calories? 480 would be a 'speed walk'. May I ask what formula you're using?

You say you are not keen on measurements until already lean - but I find them most motivating when NOT lean, as you can glow over your progress and differences are easy to measure. In contrast the difference between say 15% and 14% bodyfat is much trickier!

I'm sure I could nitpick on some other points but not really, sounds like a great system for all-round development, including cardio health.

I'll be watching closely

B.

XFatMan · 12-31-2007, 05:35 PM

Hmm, how I got to those number of calories? Here: Bodybuilding.com - 600 Exercises: How Many Calories Are You Burning? And yes, that kind of walking is like walking as fast as I can. I put the weight in using Kg, perhaps a conversion thing. Most people convert Kg to lb by multiplying by 2.2 - but it's actually closer to 2.3.

Well, if you can nitpick on some other points, let me hear. I am eager to learn.

**Biggly** · 12-31-2007, 08:39 PM

Well not a nitpick but a question - you say you're going down to 12 cals pr lb of bodyweight - are you referring to gross bodyweight or lean mass?

At lean mass that would be about 1650, which will feed the mass you have while starving the fat cells. Pretty extreme though if going for 6 rep lifting. However at 174 x 12 we're talking 2088, which may be a little high for ripping, may be a little low for heavy lifting. You might want to try a mid-point, say 1900 - but the important bit is what kind of lifestyle do you lead?

For me, keyboard potato, I need to either go below 2000 or serious low carb to cut fat, as an average. If you're walking around a lot at work or performing physical labor you could easily be needing 400 or 500 more.

OK maybe I am nitpicking but to me "12 calories per lb of bodyweight" seems a tad simplistic. Your body composition and lifestyle could make a big impact on that. I did notice you'd already tried 13 but was that working out in the same way?

Not a criticism, just curious. As I said to someone earlier, if you're changing something it's best to change one thing at a time. If you're changing your workout AND your calories it can get muddy fast.

For example if the workout system doesn't work out (I love saying that..) is it because the system is poor for you - or because you reduced your calories?

Don't get me wrong, you're already putting 60% more thought into it than the average gym rat and I think you're going to get good results. I just like to tinker and improve stuff

B.

NordicNacho · 12-31-2007, 11:08 PM

workout looks solid the only thing I world do different for myself

is add

HIT Sprints

and I love epedra on a cut it just makes it so much easier for me

I did this work out for a while and it worked great for me

TESTOSTERONE NATION - Real Fast Fat Loss

XFatMan · 01-01-2008, 01:21 AM

Quote:

Originally Posted by Biggly

Well not a nitpick but a question - you say you're going down to 12 cals pr lb of bodyweight - are you referring to gross bodyweight or lean mass?

The number of calories refers to my bodyweight, not lean weight – that would be much too hefty for the start.

Quote:

Originally Posted by Biggly

At lean mass that would be about 1650, which will feed the mass you have while starving the fat cells. Pretty extreme though if going for 6 rep lifting. However at 174 x 12 we're talking 2088, which may be a little high for ripping, may be a little low for heavy lifting. You might want to try a mid-point, say 1900 - but the important bit is what kind of lifestyle do you lead?

The number of calories I have chosen is a good starting point and I will adjust it according to how successful it is. I don’t want to lose much more than one pound per week. I have six months to get to my goal, that’s probably enough.

Quote:

Originally Posted by Biggly

OK maybe I am nitpicking but to me "12 calories per lb of bodyweight" seems a tad simplistic. Your body composition and lifestyle could make a big impact on that. I did notice you'd already tried 13 but was that working out in the same way?

At 14 calories per pound of bodyweight, I was gaining weight - and I was doing cardio. At 13 calories per pound of bodyweight, I was losing a little due to the cardio I was doing. 13 calories per pound of bodyweight is my maintenance point, so I can start at something slightly lower without being too harsh.

Quote:

Originally Posted by Biggly

Not a criticism, just curious. As I said to someone earlier, if you're changing something it's best to change one thing at a time. If you're changing your workout AND your calories it can get muddy fast.

For example if the workout system doesn't work out (I love saying that..) is it because the system is poor for you - or because you reduced your calories?

Don't get me wrong, you're already putting 60% more thought into it than the average gym rat and I think you're going to get good results. I just like to tinker and improve stuff

No, no, I am sure I’m not changing things too quickly. I’ve been lifting for some time, and I never liked the typical routines where you work a muscle once a week or something like that. I have followed this routine, which is actually my own concoction, for quite some time. I just added Barbell Curls and Hanging Leg Raises as I felt they became necessary. And if my workout doesn’t work out, have a little patience. At some point, I expect the 4 – 6 rep range to become a little difficult. But adjusting the rep range is just a detail.

Quote:

Originally Posted by NordicNacho

workout looks solid the only thing I world do different for myself is add HIT Sprints and I love epedra on a cut it just makes it so much easier for me

I did this work out for a while and it worked great for me

TESTOSTERONE NATION - Real Fast Fat Loss

Thanks. When I walk, I usually add sprints every now and then, especially uphills. But generally, I prefer rope skipping because that brings me to or near 95% of my MHR (180).

Thanks for the link. Somehow, I'm doing everything this article suggests. Was a good read - especially to see that I'm doing things the right way.

Well, thanks for the feedback, guys. It certainly helps to know that people who know more than I do criticize what I'm doing. That's essential for success.

XFatMan · 01-01-2008, 12:09 PM

Tuesday, January 01, 2008
I’m a bit stiff today, especially in my shoulders, traps, and hamstrings. But I expected it to be much worse because I had been off for about ten days. I think the insane amount of water I’m drinking is helpful on that part. I’m almost drowning. There’s no place like the bathroom, really.

Looks like Johnny-Come-Quickly had a go – I mean off of me. So I did 35 minutes of walking in the morning and another 35 minutes in the late afternoon. Tomorrow’s another lifting and rope skipping day.

XFatMan · 01-02-2008, 03:01 AM

Wednesday, January 02, 2008

Workout 2

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

I’m not a friend of isolation exercises, but both the Lateral Raises and the Barbell Curls have their reason. I do the Lateral Raises because I believe it helps to cure a condition I have in my elbows. My elbows hurt a little after doing this exercise, but it was much worse in the past. So I really think it’s been helpful. Perhaps I should do more repetitions for lactic acid to build up, which in turns aids the healing of tendons. Although it's not my goal right now, could I have an opinion on this?

The Barbell Curls are there because my biceps is plain weak. It’s the part I find most lagging, so I’ll do some curls to see if it brings something.

Yeah, the number of Pull Ups is ridiculous, I know. I can certainly do more reps, but I would have to sacrifice form. Since I’m just competing with myself, I bet that I can beat that soon.

Before I forget, I have established a new 1 RM on the Flat Bench Barbell Press and the Barbell Deadlift. The funny thing is that I always manage to get to new 1 RM after a week off.

Cardio: Rope Jumping (20 x 30 seconds at about 100 rpm, 30 seconds rest) in the morning. Another sessions will follow in the afternoon.

**Biggly** · 01-02-2008, 03:39 AM

Yep, some high reps and acid will toughen you up - but not if it's an actual joint pain.

This is your own blog so I won't go on about me but I feel where you're coming from regarding the stiffness..

B.

XFatMan · 01-03-2008, 02:57 AM

Thursday, January 03, 2008

I’m pretty sore in my biceps and forearms. That must be from the Barbell Curls. My lower abs are just a little sore from the Deadlifts.

I did one rope jumping session in the morning and another one will follow in the early evening. As usual, it was 20 x 30 seconds with 30-second rest intervals. The speed is slowly going up. Right now, I’m at 104 rpm on average.

The worst thing about today that I am on my lowest calories for the week. I know I will feel hungry. Average daily calories this week is 2088, but today it’s only 1566. Well, I knew it wouldn’t be a walk in the park, right?

**Biggly** · 01-03-2008, 05:23 AM

Just try and keep your food spread out during the day - 1600 calories goes a lot further like that!

B.

Witchblade · 01-03-2008, 01:22 PM

Looks good. I'd do more pulling and less pushing though. Maybe a bit more leg work too to balance things out.

XFatMan · 01-03-2008, 01:34 PM

Quote:

Originally Posted by Witchblade

Looks good. I'd do more pulling and less pushing though.

Thanks. Do you have a specific reason for your suggestion. If yes, what exercises would you recommend?

Quote:

Originally Posted by Witchblade

Maybe a bit more leg work too to balance things out.

Do you think I'm doing too little leg work? Sorry if this sounds like a dumb question, but the Squats on Mondays make me almost puke, and so do the Deadlifts and the Lunges. And they say that bodybuilder do too little for the heart - must be because they haven't done Squats, Deadlifts, and Lunges.

Witchblade · 01-03-2008, 01:50 PM

If you work hard enough on the lower body exercises, your program can be balanced, but you're doing quite a lot more upper body work than lower. Also, you're doing, in a glimpse, 2 more pushing exercises than pulling. Too much pushing work often leads to bad shoulder health (eg. internally rotated humeri).

XFatMan · 01-04-2008, 03:32 AM

Friday, January 04, 2008

Workout 3

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

The Barbell Upright Row is a new exercise for me. I’m obviously starting very light on this to learn the movement; that’s why I was able to do 10 sets. Actually, I could have done another 20 sets, but I think for the learning purpose, that’s enough.

I was surprised about the Inclined Bench Barbell Press. Last time, I was barely able to do three sets.

The workout took me an hour. That’s something I didn’t like. But as weights increase, I will be able to do only a couple of sets. So I hope I can get down to 40 minutes or less. I hit a new 1 RM for the Inclined Bench Barbell Press.

My cardio was a bit difficult due to the Dumbbell Lunges. Boy, do they work your quads and butts! But I managed to do 20 x 30 seconds rope jumping with 30-second rest intervals. And my top speed has gone to 106 rpm – acceptable for a beginner. In the afternoon, another session will follow.

katt · 01-04-2008, 09:06 AM

Wow ! That's alot of upright rows even with light weights.!

Gotta give you kudos for doing cardio after those lunges... I haven't gone there yet..

XFatMan · 01-04-2008, 01:12 PM

Quote:

Originally Posted by katt

Wow ! That's alot of upright rows even with light weights.!

Gotta give you kudos for doing cardio after those lunges... I haven't gone there yet..

Yeah, now, 12 hours later, I can feel each set of upright rows.

Skipping rope after lunges isn't exactly a walk in the park. But boy, I want to lose half a ton of body fat until June 30. That's the only way to go, I guess.

XFatMan · 01-05-2008, 02:54 AM

Saturday, January 05, 2008

Hmm, my lats are sore. I didn’t get that. My hamstrings are a little sore, too. But my abs … Oh, my Lord! It seems like Hanging Leg Raises are much more effective than I had thought.

I shortened the rope a little because I have heard that this can improve speed. Well, I can see that it can turn much faster, but I haven’t found the ideal length yet. I’ll try a bit more. My cardio was as usual – 20 x 30 seconds with 30-second rest intervals. My top speed went up to 108 rpm.

**Biggly** · 01-05-2008, 03:42 AM

I'm not surprised you're sore, 10 sets of anything is a killer workout!

With the hanging leg raises is it just the abs or the leg extensors too? I've heard they hit the abs differently from raising the upper body but I've usually found it hits the top of my legs as much as my abs?

B.

XFatMan · 01-05-2008, 06:33 AM

Quote:

Originally Posted by Biggly

I'm not surprised you're sore, 10 sets of anything is a killer workout!

With the hanging leg raises is it just the abs or the leg extensors too? I've heard they hit the abs differently from raising the upper body but I've usually found it hits the top of my legs as much as my abs?

B.

Just my abs are sore, so it seems I'm doing this exercise correctly. But boy, do the abs get hammered with this one.

XFatMan · 01-06-2008, 02:38 AM

Sunday, January 06, 2008

It’s time to average my measurements. I’ll just list the measurements that have changed since last Sunday.

Biceps (not flexed): 13.4 in. (-0.2 in.)
Forearm: 11.2 in. (-0.2 in.)
Chest: 41.1 in. (-0.4 in.)
Waist: 34.6 in. (-0.2 in.)
Thigh: 22.6 in. (-0.2 in.)
Body Weight: 172.9 lbs. (-1.4 lbs.)
Body Fat Percentage: 21.7% (-0.2%)

That’s about what I expected, so I don’t really have a reason to grumble. I’m not worried about the loss in size because I know that most of it is fat. This week, my average daily calorie intake was 12 calories per pound of bodyweight. Would it be wise to drop to 11 calories per pound of bodyweight for the next week or should I go another week with 12?

12-26-2007, 03:41 AM	#1
XFatMan Registered User Join Date: Feb 2007 Posts: 244	XFatMan going to < 15% body fat ... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com *General* I consider myself a beginner without any sound knowledge. My idea is to post what I’m doing, get some feedback from people who know more than I do and then adjust my plan accordingly. So please, feel free to criticize. All your suggestions are welcome. *My Goal* My goal is to reduce my body fat percentage from currently 22.2% (December 21, 2007) to anything below 15% by June 30, 2008. *Diet* My diet is so simple that it hurts and starts from scratch. I have taken out most if not all junk food, so it’s comparatively clean. I will slowly dial into the diet and begin with 14 calories per pound of bodyweight during my off week (December 24 – December 30). To ensure that my body can’t adjust to a given number of calories, I will use a complex zigzag method. At this point, I won’t even mention macronutrients as I need to get this simple diet going first. *The Workouts* I’ll be doing three full-body workouts per week with different exercises for each workout. Since I want to stick to the same workout routine until June 2008, I have based my choice of exercises mainly on preference. They’re mostly compound exercises that will allow me to work the entire body each workout. The number of repetitions varies. One week I’ll do 4 – 6 repetitions and 9 – 12 repetitions the following week. The number of sets varies even more. If I can do the minimum number of planned repetitions without reaching technical failure, I will add another set. Otherwise, I’ll go to the next exercise or hit the locker room. There will be one week off for each six weeks training. Workout 1 Barbell Overhead Press Chest Dips Bent-Over Barbell Rows Close Grip Bench Press Barbell Squat Workout 2 Lateral Raises Flat Bench Barbell Press Pull Ups Barbell Curls Barbell Deadlift Workout 3 Barbell Upright Row Inclined Bench Barbell Press Straight Leg Deadlift Dumbbell Lunges Hanging Leg Raises *Cardio* I’ll be doing cardio every day except on Sundays. It would be fine if I could lose one pound per week, which means that I need to create a 3500-calorie deficit per week. Walking is my preferred cardio exercise. Since I hate walking on treadmills, my cardio will be done outside. If I can’t go walking for any reason or if time is very short, I will jump rope in the gym. I will do as much cardio as necessary to get to my 3500-calorie deficit per week. During off weeks, I will reduce my calorie intake so I can maintain my weight – or almost so – with only 30 minutes cardio per day. *Measurements* I don’t care much for measurements. But others love them, so they’ll go here. Most if not all measurements will go down due to the currently high body fat percentage and some muscle loss on the way. I don’t really care because I prefer to measure things by looking into the mirror. And I believe that you should take measurements seriously only if you have reached a decent body fat percentage, something like 12% for men. Neck 15.7 in. Biceps (not flexed) 13.6 in. Forearm 11.4 in. Chest 41.7 in. Waist 34.8 in. Hips 38.0 in. Thigh 22.8 in. Calf 15.2 in. Body Weight 172.2 lbs. Body Fat Percentage 22.2% Fat Weight 38.2 lbs. *Supplements* I strongly believe that most supplements are rubbish. However, I will try out anything at least once. If it’s useful, I’ll recommend it. Creatine works fine if you take it correctly. But it makes only sense to me when you’re bulking. That won’t happen so soon, I guess. Something that I can really recommend is ZMA. It gives you some weird dreams at the beginning, but they disappear after a couple of days. ZMA makes you sleep better and consequently you’re more relaxed and recover faster. The best fat loss supplement I know is the Brazilian herb Guaraná. Native Brazilian tribes use this herb to treat obesity. It also makes you more alert and boosts your power. Just take care that you don’t take it with Coke or alcohol – unless you don’t want to sleep for the next two or three days. Since I’m living in Brazil, this is one is pretty cheap, 50 grams cost about $2 and is good for about a month. It doesn’t really dissolve in water and the taste is truly horrible, but I really want to lose some extra fat. That’s it for now. Next post will be after my first workout on December 31, 2007.
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%

12-31-2007, 03:30 AM	#2
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Week 1* Monday, December 31, 2007: First off, I have started drinking a good amount of water. As a rule of thumb, I’m drinking one oz. per pound of bodyweight. The funny thing is that on the first day, it seemed so horribly difficult. On the second day, it was easy. For the first time in ages, I felt thirsty – after having drunk 176 oz. of water. Hello, anybody got that? Aw c’mon, I’m really not kidding. My weight went up and down during the Christmas week, but that didn’t surprise me much. With mainly light to moderate cardio and no lifting, 14 calories per pound of bodyweight was slightly above maintenance for me. From Thursday on, I was on 13 calories per pound of bodyweight to limit the damage a little, and the weight went down again. I’ll start my 6-month program with 12 calories per pound of bodyweight. That should bring good results right from the beginning. Since I have finally bought a speed rope, I will do more rope jumping than walking. The reason is that right now, one hour walking would burn off 480 calories – 2 x 20 minutes rope jumping would burn off about 640 calories. Before I begin, let me list my new measurements. All of them are taken daily and averaged over the past week. For the sake of simplicity, I’ll list only the ones that have changed. Chest 41.5 in. (-0.2 in.) Waist 34.6 in. (-0.2 in.) Hips 37.8 in. (-0.2 in.) Body Weight 174.3 lbs. (+2.1 lbs) Body Fat Percentage 21.9% (-0.3%) Fat Weight 37.4 lbs. (-0.8 lb) Workout 1 (4 – 6 repetitions) Barbell Overhead Press (6, 6, 6, 3) Weighted Chest Dips (6, 3) Bent-Over Barbell Rows (6, 6, 6, 5, 3) Close Grip Bench Press (6, 6, 6, 6, 6, 6, 6, 6, 4, 3) Barbell Squat (6, 6, 6, 6, 6, 3) I have managed to establish a new 1 RM for each of the exercises done today. Cardio: Rope Jumping (20 x 30 seconds at about 100 rpm, 30 seconds rest) in the morning. It’s pretty exhausting, even more so after 6 sets of squats. I need to build a basic condition first before I go into higher speeds. My goal is to get to 200 rpm. Since the gym is closed in the afternoon, I have planned to walk for 30 minutes.
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%

12-31-2007, 12:11 PM	#3
XFatMan Registered User Join Date: Feb 2007 Posts: 244	I have canceled my afternoon cardio because Johnny-Come-Quickly has paid me a visit. I'm just happy it came up - or down if you will - after my squats this morning. Squatting with the runs ain't that funny, right? So I thought before I get into the *Gone With The Winds* thing, I'd better stay home - at least for today.
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%

12-31-2007, 04:49 PM	#5
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 377 Blog Entries: 1	Sounds like you've got a good plan there! You say you want feedback, yes? Couple of points - first I'm curious how you come to such high calories for walking? The formula I use in my software, 174lbs x 60 mins, comes out to 365 calories? 480 would be a 'speed walk'. May I ask what formula you're using? You say you are not keen on measurements until already lean - but I find them most motivating when NOT lean, as you can glow over your progress and differences are easy to measure. In contrast the difference between say 15% and 14% bodyfat is much trickier! I'm sure I could nitpick on some other points but not really, sounds like a great system for all-round development, including cardio health. I'll be watching closely B.
	Biggly Bodybuilding Software 1/2 price for May "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

12-31-2007, 05:35 PM	#6
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Hmm, how I got to those number of calories? Here: Bodybuilding.com - 600 Exercises: How Many Calories Are You Burning? And yes, that kind of walking is like walking as fast as I can. I put the weight in using Kg, perhaps a conversion thing. Most people convert Kg to lb by multiplying by 2.2 - but it's actually closer to 2.3. Well, if you can nitpick on some other points, let me hear. I am eager to learn.
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%

12-31-2007, 12:13 PM	#4
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	Good choice ... lol Happy New Year!

12-31-2007, 08:39 PM	#7
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 377 Blog Entries: 1	Well not a nitpick but a question - you say you're going down to 12 cals pr lb of bodyweight - are you referring to gross bodyweight or lean mass? At lean mass that would be about 1650, which will feed the mass you have while starving the fat cells. Pretty extreme though if going for 6 rep lifting. However at 174 x 12 we're talking 2088, which may be a little high for ripping, may be a little low for heavy lifting. You might want to try a mid-point, say 1900 - but the important bit is what kind of lifestyle do you lead? For me, keyboard potato, I need to either go below 2000 or serious low carb to cut fat, as an average. If you're walking around a lot at work or performing physical labor you could easily be needing 400 or 500 more. OK maybe I am nitpicking but to me "12 calories per lb of bodyweight" seems a tad simplistic. Your body composition and lifestyle could make a big impact on that. I did notice you'd already tried 13 but was that working out in the same way? Not a criticism, just curious. As I said to someone earlier, if you're changing something it's best to change one thing at a time. If you're changing your workout AND your calories it can get muddy fast. For example if the workout system doesn't work out (I love saying that..) is it because the system is poor for you - or because you reduced your calories? Don't get me wrong, you're already putting 60% more thought into it than the average gym rat and I think you're going to get good results. I just like to tinker and improve stuff B.
	Biggly Bodybuilding Software 1/2 price for May "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

12-31-2007, 11:08 PM	#8
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,404 Photos: 18	workout looks solid the only thing I world do different for myself is add HIT Sprints and I love epedra on a cut it just makes it so much easier for me I did this work out for a while and it worked great for me TESTOSTERONE NATION - Real Fast Fat Loss
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01-01-2008, 12:09 PM	#10
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Tuesday, January 01, 2008* I’m a bit stiff today, especially in my shoulders, traps, and hamstrings. But I expected it to be much worse because I had been off for about ten days. I think the insane amount of water I’m drinking is helpful on that part. I’m almost drowning. There’s no place like the bathroom, really. Looks like Johnny-Come-Quickly had a go – I mean off of me. So I did 35 minutes of walking in the morning and another 35 minutes in the late afternoon. Tomorrow’s another lifting and rope skipping day.
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%

01-02-2008, 03:01 AM	#11
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Wednesday, January 02, 2008* Workout 2 Lateral Raises (6, 6, 6, 6, 6, 6, 4) Flat Bench Barbell Press (6, 3) Pull Ups (2, 2) Barbell Curls (6, 4) Barbell Deadlift (6, 6, 4) I’m not a friend of isolation exercises, but both the Lateral Raises and the Barbell Curls have their reason. I do the Lateral Raises because I believe it helps to cure a condition I have in my elbows. My elbows hurt a little after doing this exercise, but it was much worse in the past. So I really think it’s been helpful. Perhaps I should do more repetitions for lactic acid to build up, which in turns aids the healing of tendons. Although it's not my goal right now, could I have an opinion on this? The Barbell Curls are there because my biceps is plain weak. It’s the part I find most lagging, so I’ll do some curls to see if it brings something. Yeah, the number of Pull Ups is ridiculous, I know. I can certainly do more reps, but I would have to sacrifice form. Since I’m just competing with myself, I bet that I can beat that soon. Before I forget, I have established a new 1 RM on the Flat Bench Barbell Press and the Barbell Deadlift. The funny thing is that I always manage to get to new 1 RM after a week off. Cardio: Rope Jumping (20 x 30 seconds at about 100 rpm, 30 seconds rest) in the morning. Another sessions will follow in the afternoon.
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%

01-02-2008, 03:39 AM	#12
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 377 Blog Entries: 1	Yep, some high reps and acid will toughen you up - but not if it's an actual joint pain. This is your own blog so I won't go on about me but I feel where you're coming from regarding the stiffness.. B.
	Biggly Bodybuilding Software 1/2 price for May "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-03-2008, 02:57 AM	#13
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Thursday, January 03, 2008* I’m pretty sore in my biceps and forearms. That must be from the Barbell Curls. My lower abs are just a little sore from the Deadlifts. I did one rope jumping session in the morning and another one will follow in the early evening. As usual, it was 20 x 30 seconds with 30-second rest intervals. The speed is slowly going up. Right now, I’m at 104 rpm on average. The worst thing about today that I am on my lowest calories for the week. I know I will feel hungry. Average daily calories this week is 2088, but today it’s only 1566. Well, I knew it wouldn’t be a walk in the park, right?
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%

01-03-2008, 05:23 AM	#14
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 377 Blog Entries: 1	Just try and keep your food spread out during the day - 1600 calories goes a lot further like that! B.
	Biggly Bodybuilding Software 1/2 price for May "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-03-2008, 01:22 PM	#15
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Looks good. I'd do more pulling and less pushing though. Maybe a bit more leg work too to balance things out.
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01-03-2008, 01:50 PM	#17
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	If you work hard enough on the lower body exercises, your program can be balanced, but you're doing quite a lot more upper body work than lower. Also, you're doing, in a glimpse, 2 more pushing exercises than pulling. Too much pushing work often leads to bad shoulder health (eg. internally rotated humeri).
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01-04-2008, 03:32 AM	#18
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Friday, January 04, 2008* Workout 3 Barbell Upright Row (6, 6, 6, 6, 6, 6, 6, 6, 6, 6) Inclined Bench Barbell Press (6, 6, 6, 6, 4) Straight Leg Deadlift (6, 6, 6, 6, 4) Dumbbell Lunges (6, 6, 4) Hanging Leg Raises (6, 6, 4) The Barbell Upright Row is a new exercise for me. I’m obviously starting very light on this to learn the movement; that’s why I was able to do 10 sets. Actually, I could have done another 20 sets, but I think for the learning purpose, that’s enough. I was surprised about the Inclined Bench Barbell Press. Last time, I was barely able to do three sets. The workout took me an hour. That’s something I didn’t like. But as weights increase, I will be able to do only a couple of sets. So I hope I can get down to 40 minutes or less. I hit a new 1 RM for the Inclined Bench Barbell Press. My cardio was a bit difficult due to the Dumbbell Lunges. Boy, do they work your quads and butts! But I managed to do 20 x 30 seconds rope jumping with 30-second rest intervals. And my top speed has gone to 106 rpm – acceptable for a beginner. In the afternoon, another session will follow.
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%

01-04-2008, 09:06 AM	#19
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	Wow ! That's alot of upright rows even with light weights.! Gotta give you kudos for doing cardio after those lunges... I haven't gone there yet..

01-05-2008, 02:54 AM	#21
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Saturday, January 05, 2008* Hmm, my lats are sore. I didn’t get that. My hamstrings are a little sore, too. But my abs … Oh, my Lord! It seems like Hanging Leg Raises are much more effective than I had thought. I shortened the rope a little because I have heard that this can improve speed. Well, I can see that it can turn much faster, but I haven’t found the ideal length yet. I’ll try a bit more. My cardio was as usual – 20 x 30 seconds with 30-second rest intervals. My top speed went up to 108 rpm.
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%

01-05-2008, 03:42 AM	#22
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 377 Blog Entries: 1	I'm not surprised you're sore, 10 sets of anything is a killer workout! With the hanging leg raises is it just the abs or the leg extensors too? I've heard they hit the abs differently from raising the upper body but I've usually found it hits the top of my legs as much as my abs? B.
	Biggly Bodybuilding Software 1/2 price for May "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

01-06-2008, 02:38 AM	#24
XFatMan Registered User Join Date: Feb 2007 Posts: 244	*Sunday, January 06, 2008* It’s time to average my measurements. I’ll just list the measurements that have changed since last Sunday. Biceps (not flexed): 13.4 in. (-0.2 in.) Forearm: 11.2 in. (-0.2 in.) Chest: 41.1 in. (-0.4 in.) Waist: 34.6 in. (-0.2 in.) Thigh: 22.6 in. (-0.2 in.) Body Weight: 172.9 lbs. (-1.4 lbs.) Body Fat Percentage: 21.7% (-0.2%) That’s about what I expected, so I don’t really have a reason to grumble. I’m not worried about the loss in size because I know that most of it is fat. This week, my average daily calorie intake was 12 calories per pound of bodyweight. Would it be wise to drop to 11 calories per pound of bodyweight for the next week or should I go another week with 12?
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%