BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > Logs > Logging your progress
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #11  
Unread 02-04-2017, 12:16 AM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Quote:
Originally Posted by squat View Post
Yeah, I like your blog. I think you have a good handle on what you're doing, and you have the initiative to do it. 9% bf is kind of a crazy goal. Regardless, you're not too far out from having the abs and doing what you want with them.
Thanks man, I appreciate it.
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #12  
Unread 02-05-2017, 08:58 AM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Day 4 is down and it...was...bad. Well, it started out ok, but then it got pretty terrible.

Let me recap. I'm in Seoul this weekend. Unfortunately for me, that means travelling almost 8 hours by a combination of ferry and bus off my little island.

It's a pretty rough trip (but absolutely worth it). One of the issues is that during these weekends that I leave, my diet kinda goes to I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.. I usually accept that, and kinda just consider it the cost of getting back to civilization and maintaining my sanity.

I did my fasting in the morning, and then broke the fast, tragically, with cookies. That probably wasn't the smartest thing to break my fast with. I mean, I know I didn't have access to quality food, but I did have some time in between buses, and I could have popped into a Korean restaurant and had...you know, some ACTUAL food.

When I finally arrived in Seoul, I ended up going into McDonalds and getting two chicken snack wraps. Again, not the best...but at least it was semi-real food, as opposed to just a pile of processed sugar.

For dessert, I had two Reese's bars...this is where the real problems began.

Later that night, I went into my friends restaurant to have some chicken and catch up with him. I figured the least I could do at this point was get some protein into me, even if it wasn't exactly "lean" protein.

Well, long story short, I ended up drinking some soju.

I left relatively early to go crash, as I was pretty tired. I started walking back, and as I passed convenience store after convenience store...I started thinking about those Reese's peanut butter bars.

Here's the thing- I LOVE Reese's products. And apparently, convenience stores in Seoul have recently started selling them.

Needless to say, since my will power was already drained from the soju and just being super tired in general, I hit a breaking point. I ended up having FOUR MORE BARS!! That's literally an extra 1000 calories. That's horrible.

In light of this, I've decided to make a few adjustments to my strategy. Number 1, I'm more than likely going to give up social drinking for the rest of the challenge. Number 2, all Reese's products have officially made my banned list for the rest of the day.

I'm all for eating foods you like, even when dieting, but at the end of the day, we all have certain foods which, if left to our own devices, we'll not only eat, but we won't stop eating. I think if you're going to diet successfully, it's important to get those foods out of the diet.

So (at least until the challenge is over), no more Reese's ANYTHING.

Here's the numbers for the day.

Workout

Rest Day

Food Log

Afternoon

Cookies (500 Calories)

Evening

McDonald's Spicy Chicken Snack Wrap (600 Calories, 20 Grams/Protein)

Reese's Chocolate (500 Calories)

6 Chicken Skewers (900 Calories, 40 Grams/Protein) WILD GUESS!!

Half Bottle Of Soju (270 Calories)

Reese's Chocolate (1000 Calories)

Total For The Day- 3,770 Calories, 60 Grams/Protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #13  
Unread 02-07-2017, 11:36 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

I got a little bit backlogged, my apologies. But I have been keeping track and doing write-ups everyday, so I'll post them all at once.

Sunday, February 5

I spent the day in Seoul today. I need to read the rules post.I was quite busy, so food quality today was low as well (I definitely didn't hit my protein requirements).

However, given how demoralizing yesterday was, I was determined that, even though my food quality was going to be terrible and I wasn't going to hit my protein for the day, the least I could do was come out under on my calories.

Lessons Learned From This Trip

I take these little weekend trips into the city quite often. I need to read the rules post.It helps me maintain my sanity. I need to read the rules post.During my last 60 day challenge, I basically didn't give a I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. what my diet looked like on these trips. I need to read the rules post.

I mean, I didn't give a I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. what my diet looked like onI need to read the rules post.normal days either, but at least on those days I was hyper diligent about keeping my calories under control.

When I was travelling during the weekends, I honestly couldn't be bothered.

That's not gonna cut it anymore. I need to read the rules post.This weekend made me realize that, if I don't get itI need to read the rules post.together and KEEP it together for the rest of the challenge...I'm not gonna hit my goal.

It's as simple as that.

Yes, it is tough to eat properly on these weekend trips. I need to read the rules post.No, quality food is not easy to find. I need to read the rules post.But it's not impossible.

I could have found a grocery store and bought some vegetables.

I could have said no to the soju.

I could have brought some protein supplements with me.

But I didn't. I need to read the rules post.And it cost me.

Fortunately, my next weekend trip will be inI need to read the rules post.3 weeks, which is a while. I need to read the rules post.I spent a lot of money on vacation, so I need to watch my spending for the next few months.

But you can bet that the next trip I take, there's going to be some planning involved.

Workout

Rest Day

Food Log

Brownie: 600 Calories
Taco Bell: 800 Calories, 27 Grams/Protein
Fried Chicken: 500 Calories 15 Grams/Protein
Coke: 100 Calories
Chocolate: 200 Calories

TOTAL FOR THE DAY: 2200 Calories, 42 Grams/Protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #14  
Unread 02-07-2017, 11:37 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Monday, February 6

8:00am. I need to read the rules post.Monday morning. I need to read the rules post.I arrive on my tiny little island, exhausted, with my bags...and a brownieI need to read the rules post.in my hands.

Let me explain. I need to read the rules post.The last fairy going from the mainland to theI need to read the rules post.island I live on is at 6:00pm. I need to read the rules post.The first fairy is at 7:30am. I need to read the rules post.That leaves me with two choices coming back.

First choice- leave Seoul around 10:00am Sunday to make it back in time for the last ferry.

Second choice- leave Seoul around 11:00pm Sunday, deal with the horrendous overnight trip, and make it back in time for the first ferry.

There's absolutely no way I'm missing the opportunity to spend an extra day off south bumbleI need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. island, so I almost always go with the second choice.

While this option affords me an extra day in Seoul, it does screw with my diet quite a bit. I need to read the rules post.Usually on these overnight excursions I sleep a grand total of 1 hour.

The buses aren't exactly comfortable, and most bus drivers in Korea drive like I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.s, so it's enough to keep me awake most of the night...which usually means I get really hungry at like 2 in the morning.

About halfway through the journey, I change buses. I need to read the rules post.This is usually when I get food. I need to read the rules post.Tragically, at 2:00am the only things open at the bus terminal are convenience stores and KFC...I decided to go with KFC.

I got to the dock around 7:00am and, being exhausted and pretty will powerI need to read the rules post.depleted, got a coffee and some brownies at the convenience store to kick off the day.

Awesome, right?

I got into work at about 9:00am, and drank coffee (A LOT of coffee) for the rest of the morning. I need to read the rules post.At noon, I had lunch. I need to read the rules post.I made a pretty decent chicken salad with lots of broccoli. I need to read the rules post.That INSTANTLY made me feel better.


After fighting to make it through the rest of the day, I got home around 5:00pm, went to a Korean restaurant for dinner, had some Dukkboki and a muffin for dessert, and then crashed around 7:00pm, sleeping for a much needed 12 hours of rest.

I went over on my calories today (not shocking), but fortunately my calories on Sunday were lower than planned, so it kinda evened out. I need to read the rules post.Protein was around 75 grams, which is short of what I'm shooting for, but not unforgivably bad either.
Tomorrow I'll be doing a 24 hour fasting day, and hopefully, getting back on track.

Workout

Rest day

Food Log

KFC (800 calories, 25 grams/protein)
Brownie (600 calories)
Chicken (180 calories, 50 grams/protein)
Veggies (50 calories)
Mayo Dressing (200 calories)
Dukkboki (700 calories)
Chocolate Muffin (300 calories)

Total For The Day: 2830 Calories, 75 Gram/Protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #15  
Unread 02-07-2017, 11:39 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Tuesday, February 7

Today was a full 24 hour fasting day (plus a shoulder workout workout). I need to read the rules post.It's the first time I've tried working out past 20 hours into a fast.

All in all, I thought it went well. I need to read the rules post.I wasn't as strong as I was during my last shoulder workout...but then again, my last shoulder workout was in December, and it's now February. I need to read the rules post.So I suspect that's what's going on.

The day was a success on pretty much every single level. I need to read the rules post.I stuck with my fasting during the day, drank all the water I was suppose to, completed my workout and had the dinner that I was planning on having without cheating.

All in all, I consider that a win. I need to read the rules post.I had a full 12 hours of sleep the night before, so I was feeling well rested and ready to kick I need to read the rules post.I need to read the rules post.I need to read the rules post.. I need to read the rules post.It's amazing how much more willpower you have when you're not completely exhausted.

A quick note on the food log- you'll notice that I only hit 43 grams of protein even though my goal is to shoot for 100 grams/day. I need to read the rules post.The reason is that this is a 24 hour fast, so on these days I don't really worry about making up for the protein from lunch.

Workout

Weighted Dips (30 kg + 68 kg bodyweight): 5 sets of 5

Front Shoulder Raises: 12 reps, 6 reps, 5 reps, 5 reps (10 second rest between sets)

Side Lateral Raises: 10 reps, 5 reps, 4 reps, 3 reps (10 second rest between sets)

Food Log

Intermittent fasting until 8:00pm
Pasta (575 calories, 18 grams/protein)
Veggies (50 calories)
Pasta sauce (100 calories)
Olive oil (100 calories)
Chicken (100 calories, 25 grams/protein)
Pancake (400)
1 Tbsp Butter (100 calories)
2 Tbsp Maple Syrup (100 calories)

Total For The Day: 1,525 Calories, 43 Grams/Protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #16  
Unread 02-10-2017, 11:46 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Thursday, February 9

Today was an interesting day for me, as it marked the first day in the transformation that I would have to deal with the dreaded "hanger".

Let me explain. There's a difference between "hunger" and "hanger". Hunger is simply a physiological response to being without food. It happens both over the long-term when you're trying to lose weight (i.e. being in a calorie deficit) and during the normal course of your day when you haven't eaten for a while.

Hunger is cool. I can deal with hunger. Hunger is a part of life. As a matter of fact, I've come to enjoy hunger, especially after periods of time when I've been binging hard.

Hunger can be a positive thing. It can fuel creativity and focus. It can also, when you do finally eat, make your food taste that much better.

Hanger is different. Hanger is that gnawing, gripping feeling you get deep in your bones. Hanger is that kind of hunger that I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.s with your emotions and makes you hate life. Hanger is the feeling that makes you want to knock a motherI need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.er out just because he looked at you funny.

Hanger sucks...but it is part of dieting.

Fortunately, if you're dieting correctly, hanger is infrequent (if you're feeling it all the time, you're doing something wrong). During my last 60 day challenge, I would get little pangs of hanger, but they would usually subside after a couple of hours.

Sometimes though, the hanger sticks around. It stays with you for days and days. I've noticed this most commonly during the initial few weeks of a diet.

It started late yesterday afternoon. I started feeling myself getting extremely irritable. I figured it would go away, so I tried to ignore it.

Unfortunately, when I woke up this morning, the hanger was still there. And as the hours wore on, it got worse and worse. Normal irritants at work that I can usually just ignore and tune out just got unbearable. I almost lost my I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. on a coworker because they tried to offer me food (don't worry, I kept it together...barely).

By lunchtime, I knew I had to do something.

Fortunately, I've got enough experience dieting to know how to deal with hanger when it crops up. There are two options- ignore it, or launch a pre-emptive strike.

In my experience, trying to ignore it is disastrous. After a few days, it just becomes unbearable, and eventually, I would always break.

And it would be BAD. I'm talking 4000-5000 thousand extra calories taken down in a day, which would then lead to falling off the wagon for the next few days, and having to start from square -4.

What I did instead was pretty simple. I had some chocolate.

I went to the convenience store, got about 600 calories worth of M&M's and Hershey's, and ate it. Then I had my normal lunch.

And after that I was all good.

The way I look at it, it's a very small short term loss to prevent a long-term catastrophe. 600 extra calories, when broken down over a 60 day period, is nothing. It's a small price to pay to keep the machine running and not crash the ship all together.

Anyway, that's how I handle hanger.

The rest of the day was pretty good. I hit a pull workout at the gym, and added in some direct ab work at the end (captain's chair raises and weighted cable crunches). With the exception of some ab training back when I was doing Muay Thai, I've put absolutely zero emphasis on direct ab training since I was a teenager.

Ever since I figured out that "spot-reducing" was bullI need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post., I basically figured that, since I was too fat to see may abs anyway, why bother?

Well, now that I'm 13% body fat and closing in on my goal, pretty soon, I will be able to see my abs, and if I don't start working them now, it's gonna be pretty lacklustre once I get to my goal.

Workout

Weighted Chin-ups (15 kg + 67.7 kg bodyweight) (3 minutes rest): 5 sets of 5 (4 on the last set)

Wide Grip Pull-ups (67.7 kg bodyweight) (2 minute rest) : 5 sets of 5 (4 on the last set)

Captain's Chair Raises (1 minute rest): 5 sets of 5

Weighted Cable Crunch (1 minute rest): 3 sets of 8

Food Log

Yogurt (200 grams): 140 calories, 13g/protein

Canned Chicken (200 grams): 200 calories, 50 g/protein

Veggies: 50 calories

Salad Dressing (2 Tbsp): 200 calories

Potatoes (300 grams): 250 calories, 6 g/protein

Chocolate: 600 calories, 6g/protein



Kimichijeon (100 grams): 400 calories, 9 g/protein

Cooking Oil (3 Tbsp): 300 calories

Pancake (100 grams): 400 calories, 5g/protein

Butter (1Tbsp): 100 calories

Maple Syrup (2 Tbsp): 100 calories

Chocolate: 200 calories 4g/protein

Total For The Day: 2,940 Calories, 93 Grams/Protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #17  
Unread 02-10-2017, 11:47 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Friday, February 10

Today was a 24 hour fast...well, kinda. I had my last meal around 9:30pm last night, and ended up breaking the fast with some canned chicken and broccoli at 7:30pm tonight, so it was more like a 22 hour fast. No big deal.

For my main meal, I had "kimchijeon" (aka- "the kimchi pancake"). I make a simplified version of it that doesn't require a whole lot of time and effort. I also make it with far less oil than you'd find in any of the kimchijeon you'd find in restaurants or food stalls.

I think this is the third or fourth night in a row that I've had this. Which begs the question- "Matt, do you seriously just eat the same I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. everyday?"

If you've seen my food logs, you'd be forgiven for thinking that. The answer is "yeah...kinda".

Back in 2011, I read The Four Hour Body by Tim Ferris. I have mixed feelings about Tim Ferris. On the one hand, he's undeniably smart when it comes to certain things. On the other hand, he's undeniably full of I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. when it comes to other things. And I certainly think he's culpable for the whole "hacker" mentality that people use to justify not putting in the hard work to accomplish something worthwhile.

Looking back on it and knowing what I know now, a lot of that Four Hour Body book is bullI need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.. That said, I did take away a few key lessons, and one of them was the idea of default meals.

The idea is that you have a couple different meals that you know and like, and that you've figured out the macros for. Basically throughout your diet, you just cycle through those. It frees up mental energy that could be spend throughout your day making other, more important, decisions, and makes being on the diet more automatic.

For me personally, I've found this to be extremely effective. And no, I don't get tired of eating these meals. I started making green curry when I lived in Japan, ate it probably 5 nights a week for a year and a half, and to this day I'm not sick of it.

So yeah, that's my approach to meal planning

Tomorrow I'll be back in the gym for a chest workout, and next week I'll be tinkering around with a 5 day training split.

Workout

Rest day.

Food Log

Kimichijeon (100 grams): 400 calories, 9 g/protein

Cooking Oil (3 Tbsp): 300 calories

Pancake (100 grams): 400 calories, 5g/protein

Canned Chicken: 100 calories, 25 g/protein

Broccoli: 50 calories

Butter (1Tbsp): 100 calories

Maple Syrup (2 Tbsp): 100 calories

Total For The Day: 1,450 Calories, 39 Grams/Protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #18  
Unread 02-11-2017, 10:32 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Saturday, February 11

Today was a normal day of eating, however, as you can see by the food logs, I did go over on my calories. I was having a chocolate craving in the afternoon, and had far more M&M's than I'd planned...but they were the peanut kind of M&M's, which have more protein than you'd usually find in chocolate...trying to look on the bright side

Other than that, it wasn't too bad. It wasn't an all out binge day, that's for sure. We'll see at the weigh-in if I can still get away with having days like these, or if I need to tighten I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. up.

Today's workout was a chest workout. This time I actually got through the whole thing from beginning to end. My strength isn't quite up to where it was in December, but it certainly was better than my last chest workout.

Workout

Bench Press (3 minutes rest): 65 kg (5 reps), 65 kg (5 reps), 65 kg (4 reps), 62.5 kg (5 reps), 62.5 kg (5 reps)

Incline Bench Press (smith machine)(3 minutes rest): 45 kg (5 reps), 45 kg (6 reps), 45 kg (6 reps), 45 kg (5 reps), 45 kg (4 reps)

One armed pushup (assisted): 7 reps (left arm), 6 reps (right arm). Rest 1 minutes. 5 reps both arms.

Food Log

M&M's: 800 Calories, 16 g/protein

Latte: 200 calories

Canned Chicken: 200 calories, 50 g/protein

Salad Dressing: 200 calories

Sweet Potatoes: 250 calories, 4 g/protein

Vegetables: 50 calories



Canned Chicken: 100 calories, 25 g/protein

Rice: 300 calories

Coconut Milk: 250

Green Curry Paste: n/a

Vegetables: 50 calories

Pancake: 400 calories, 9 g/protein

1 Tbsp Butter: 100 calories

2 Tbsp Maple Syrups: 100 calories

Total For The Day: 3,000 calories, 104 g/protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #19  
Unread 02-13-2017, 01:05 AM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Sunday, February 12

Today was a rest day for the most part. It's also a day that I went over on my calories (again), but not tragically over. So that's good.

I had two specific cravings that I wanted to take care of this weekend. The first was pizza. Now, on my little island, there's two ways to get your pizza fix. The first is to go to the one restaurant that actually sells pizza.

If you've never been to Korea, you should know that 9/10 pizza's you have here won't quite taste the same as actual pizza. Some of them get pretty damn close, but there's almost always something just a little "off" about it.

This particular restaurant doesn't do a bad job. On a scale of 1/10 of "realness", I'd give it a 7.

Unfortunately, the owners have likely realized that they've cornered the pizza market, and therefore can justify charging an astronomical fortune for it (I'm exaggerating, but still, it's a lot for a pizza that's ok at best).

Since I'm on a tight budget the next few months, I decided to go with the next best thing- convenience store pizza. This is the kind that's microwaveable and is sold by the slice in a package.
This is quite a bit cheaper- but also quite a bit I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.tier. On the same 1/10 scale, I'd give it a 4. That said- pizza's pizza.

There's also the fact that, when I first moved here back in August and was still trying to get my bearings, I ate a lot of it to tide me over. So I've developed somewhat of an acquired taste for it.

I had two slices for dinner, and it certainly hit the spot and took care of the craving. It also packed a surprising amount of protein- 26 grams per slice (they were big slices).

Remember, just because a food isn't conventionally thought of as a "high protein food", like chicken or steak, doesn't mean it doesn't have protein in it. In this case, the protein came from the bread and processed cheese in the pizza. Just because it's not protein from a quality food source doesn't mean it somehow doesn't count.

The other craving I had was for M&M's. I took down quite a few bags this weekend. Far more than I'd planned. I'm definitely going to have to keep my eye on that, and if it keeps becoming an issue, it might make my "banned for the duration of this transformation" list like the Reese's Peanut Butter products.

The last few days on the island were marked by some absolutely I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.ty weather. All the ferries to and from the mainland were cancelled on Friday. Today was great though- the wind stopped and it finally warmed up to a liveable temperature. At this stage of the game, spring's only a month or so away and I can't I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.ing wait.

I took the opportunity to get some "long duration low intensity cardio" in. In normal person speak- I went for a walk.

I'm not a big cardio fan. I'm of the opinion that, unless it's done A LOT and with a TON of intensity, for fat loss purposes, you're pretty much spinning your wheels with it.

That said, the one form of "cardio" I absolutely love is walking. I do a I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.load of walking. A lot of people wonder how a guy like me who's 5'6 can eat what seems like an impossible amount of calories and still lose fat. I'm not totally sure, but I strongly suspect that this is one of the reasons.

During the day, I'm constantly getting up from my desk and and moving around. On days that I'm bored at work, I go and basically do laps around the school. And, whenever possible, I get outside and go for a long walk.

There are literally days were I'll go for a walk in the afternoon that lasts 2 or 3 hours. That's part of the reason I hate winter so much- it cuts into my walking time.

The number one reason I enjoy it so much is the mental clarity it provides.

If something's bothering me in my life, the first thing I do is go for a long walk.

If I have a problem I'm ruminating on and I need to solve- walk.

If I'm working on something creative and lack inspiration- walk.

There are two times in particular I love walking- on a sunny afternoon (gotta get that Vitamin D), and sunset. When I lived in Japan, that was absolutely one of my favourite things to do- long walks at sunset through the old Japanese neighbourhoods.

It may sound weird, but that's one of my main motivators for keeping fit. Yes, I want the shredded abs that come with it. But I also want to be functional well into my old age. One of the greatest fears I have is growing old, losing my health, and not being able to walk anymore.

Anyway, I've waxed fairly poetically about the joys of walking, but from a health standpoint, it's one of the best things you can do. It also has the potential to burn a lot of extra calories as well.


Workout

Rest Day

Food Log

M&M's: 800 calories, 16 grams/protein

Canned Chicken: 200 calories, 50g/protein

Veggies: 50 calories

Salad Dressing: 200 calories

Sweet Potatoes: 250 calories, 4 g/protein



2 Slices Pizza: 1100 calories. 52 g/protein

Chocolate Pastry: 400 calories

Total For The Day- 3,000 calories, 122 g/protein
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
  #20  
Unread 02-15-2017, 11:49 PM
averagetoabs averagetoabs is offline
Member
 
Join Date: Nov 2016
Location: South Korea
Posts: 32
Default

Monday, February 13

Today started off fairly well, although I did wake up with some pretty intense hunger in the middle of the night. I tried to fight it off, but it was pretty overwhelming, so I opted to deal with it by eating protein and fat (canned chicken with a bit of mayo). That did the trick, and I got back to sleep pretty quick.

I kicked the morning off my usual intermittent fasting. Around 12:30pm or so, I broke the fast with a bit of chocolate and hit the gym to blast my shoulders. I had my first real meal of the day around 2:30pm- chicken and sweet potatoes.

After that I went back to work, had a bit more chocolate, and once work was over went for a bit of a hike up the mountain by my house (I use the term "mountain losely"...it only takes about 20 minutes or so to climb, but it's still decent exercise).

Dinner was green curry with broccoli, peppers and rice, and dessert was a piece of french toast with some butter and syrup.

Although I've been waking up a lot recently in the middle of the night, I've been having a really easy time falling asleep. The reason (I suspect) is my workouts. I've REALLY been grinding it out recently. And for good reason.

Back when I was getting started in fitness, I was 14 years old and the year was 2000. The message back then in the fitness world was this- a great physique came from hours in the gym.

If you read any fitness magazine from that era, they would all have you do the same thing- 6 or 7 days per week in the gym, for hours and hours at a time. High rep, high pump, no rest between sets, and tons of cardio (often mixed in with your weight training).

I would later come to realize that this approach was flawed because a.) unless you're on massive amounts of gear, that much time spent in the gym is going to prevent you from approaching your training with intensity, and b.) it put the onus of fat loss on your performance in the gym, and not where it should be- your diet.

Thanks to the spread of blogging and social media, over the last 10 years or so (and especially the last 5 years), there's been a noticeable shift away from this mentality towards a more minimalistic approach. Now a lot of the training advice we hear is to keep it simple- stick with big, compound lifts, go heavy, and let your diet do the work of losing fat.

Oh, and you don't have to hit the gym every day. A few days a week will do.

I agree with most of that, not just because it's scientifically sound, but because it's yielded me a lot of results. I can tell you exactly how I went from 5'6 and 200 pounds to under 150 pounds, and it sure as hell wasn't flopping around on a treadmill. It was fixing my diet and eating less.

HOWEVER...I think this advice, like most things, gets bastardized. More specifically, it gets used to justify laziness- especially that last part about spending less time in the gym.

The last few years have been good to me. I've made huge strides in building a sustainable diet, and gotten to a level of leanness that, while I'm not totally satisfied with yet, is something I never would have thought possible when I was a chubby 17 year old.

My past few years in the gym have been another story. The problem, for me, is two fold.

Number 1- consistency. Yes, in the grand scheme of things, I've been consistent. I rarely went more than a few weeks without working out (which is more than I can say for the majority of guys).

But on a week to week basis, I haven't been consistent. I've taken a lot of days off. I've skipped a lot of workouts when I didn't feel like it. I've let things get in the way. Basically, I haven't made training the priority I should have.

But most of all, I wasn't consistent because of...

Number 2- laziness. This really started around 2014 when I I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.ed my back up, and had to phase out squats. Shortly after that, I had to stop deadlifting- and that's where the real problems started.

I simply stopped putting in the hard work. Any exercise I didn't want to do that particular day, I would find any excuse not to do.

Didn't feel like overhead pressing? "Ahhh, well, my shoulders are kinda sore, so better skip it".

Weighted chin-ups bumming me out? "You know what, I got a chin-bar at home, I can do it then". Rarely happened.

And guess what? This would often apply to entire workouts. If I didn't feel like going that day, I just wouldn't I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.ing go.

But the really messed up part was that I used all of this information I'd been getting over the last few years to justify my laziness. The problem isn't so much with the people promoting 2-3 days per week in the gym (necessarily). The problem was me using it as an excuse for not busting my I need to read the rules post.I need to read the rules post.I need to read the rules post..

And I don't for a second think I'm alone in this.

Well, as I've gotten leaner and leaner, I'm starting to realize how much of a mistake that was. I thought I had way more muscle than I actually did. I thought that all I had to do was get the fat off and I'd look like Brad Pitt in Troy.

Not exactly.

Make no mistake- I'm extremely proud of how far I've come. The fact that I'm 13% body fat and under 150 pounds is something I would have killed for, even a few years ago.

But I also realize that, although I may very well get to that coveted single-digit body fat in the next 6 weeks, I'm still a ways off from my ultimate goal. Once I get down as lean as I want, it's gonna take probably a good 8 months of busting my I need to read the rules post.I need to read the rules post.I need to read the rules post. in the gym to gain the muscle.

So, with that said, no more excuses. No more skipping workouts. No more skipping exercises that I don't want to do.

Time to do the work.
__________________
I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

averagetoabs.com
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:16 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.