**************Bikeral Training and Diet Log************************

[bikeral]

Day 50 Thursday AM Cardio
60 Mins Incline treadmill

[bikeral]

Day 50 - Thursday Weekly Stats
Weight 208 Started log at 228 Total lost 20lbs This week lost 1lb
Waist 37 3/4" Started at 41" Total lost 3 1/4" This week 1"
Bioimpedance body fat 17.7% Started 21.7% Total lost 4%

[Back In Black]

An average of 3lb per week and over .5% bf per week is pretty good man! Despite the 'sherbets'!

[bikeral]

Thanks Stem. I will definitively take these results.

[RaginCajun]

damn bikeral, those are some impressive numbers my friend!

[--->>405<<---]

An average of 3lb per week and over .5% bf per week is pretty good man! Despite the 'sherbets'!

i second this al! very good results! keep up the good work bro!

[bikeral]

damn bikeral, those are some impressive numbers my friend!

i second this al! very good results! keep up the good work bro!

Looks like I'm gonna have to stop slacking and start getting serious.

Thanks guys

[bikeral]

Day 50 PM Training Back
5 sets close grip pull ups
4 sets Lever narrow grip seated row
4 sets Wide lat pulldown superset cable bent over pullover
30 mins LIC Elliptical

[bikeral]

Day 50 yesterday Cals/Macros
Cals 2186/P259/C133/F50

[bikeral]

Day 51 Friday AM Cardio
None

I am pissed. Got called in to work for an emergency last night at 10:30PM. Did not get home till after 3AM.
Missed my AM cardio this morning. Not happy.

[--->>405<<---]

^^ know how u feel.. but.. in the long run it wont matter much im only doing cardio 2x per week ..

[bikeral]

^^ Hey Bro Happy Friday. Actually I don't mind the cardio. Being hungry all the time is getting old.

[JohnnnyBlazzze]

Whatsup al, hope you had a solid week, got some rest days in store for this weekend?

[bikeral]

Week was almost perfect. I was shooting for 6 AM and 6PM workouts for a perfect week. But work came along and screwed it up. Can't wait to retire!! Well just missed 1 AM cardio so still not bad.

This weekend I plan to rest and maybe have one semi cheat meal by taking the wife out. She is not happy we have not gone out to eat in a while. We used to go out every Fri/Sat/Sun...
No drinking though. I prefer to take those cals in good quality food.

[JohnnnyBlazzze]

Week was almost perfect. I was shooting for 6 AM and 6PM workouts for a perfect week. But work came along and screwed it up. Can't wait to retire!! Well just missed 1 AM cardio so still not bad.

This weekend I plan to rest and maybe have one semi cheat meal by taking the wife out. She is not happy we have not gone out to eat in a while. We used to go out every Fri/Sat/Sun...
No drinking though. I prefer to take those cals in good quality food.

Hit up a steak house dude, a giant juicy grilled steak.

[bikeral]

That sounds real good.

[bikeral]

Day 51 PM workout Delts/Tri
5 sets smith barbell press
4 sets upright rows
4 sets bent over rear delt row
3 sets skull crush/superset close grip press
3 sets rope overhead tri extension
3 sets rope single arm exxtension
45 Mins LIC
Great workout feel like I semi salvaged the day.

[joebailey1271]

Good progrees Al, keep it up!!

[bikeral]

^^Hey Joe, thanks. 5 more weeks to vacation. Must make them count.

[bikeral]

Day 51 Friday (Yesterday) Cals Macros
Cals1990/P205/C151/F48
Thought I was going out so I under ate a bit. Going out for lunch today so should make it up there.

[bikeral]

Day 52 Saturday AM cardio
Started HIIT and on 4th set started to feel the right ham again. Not too bad but decided to stick with LIC. Probably should just stay off HIIT for a full week.
Completed the 60 mins 13.0 Incline/3.2 MPH

[Back In Black]

Full week definitely. Don't worry mate, it's all working for you at the minute, just keep moving!

[bikeral]

Yea I was feeling good today so figured I'd go for it. Better to be safe. I'll do a complete week off of HIIT and see how it goes after.

[joebailey1271]

Yea I was feeling good today so figured I'd go for it. Better to be safe. I'll do a complete week off of HIIT and see how it goes after.

So have you been doing any stretches, this is the 2nd time pulling it, u may need too spend some time stretching, all that cardio tightens the facia, yea vacation, cant wait for mine either, 2 monthes 4 me though

[JohnnnyBlazzze]

Treat that injured hammy like a newborn baby lol, are you doing your LIC fasted in the am?

[bikeral]

So have you been doing any stretches, this is the 2nd time pulling it, u may need too spend some time stretching, all that cardio tightens the facia, yea vacation, cant wait for mine either, 2 monthes 4 me though

I don't think I pulled it again. Just did not let it heal from the first time it happened. I go through the same routine when I do HIIT. 10 min warmup at 5MPH the stretch hams/quads for 5 mins then I start doing sets. I think I just need to go easy for a week so it heals properly.

[bikeral]

Treat that injured hammy like a newborn baby lol, are you doing your LIC fasted in the am?

Yea I am still doing plenty of LIC. Thankfully it is not a bad pull.

[bikeral]

Day 52 Saturday Lunch Cheat Meal

This is my first full blown cheat meal. Wife wanted Chinese which I am not a fan of but must make her happy...
Decided to not hold back. Just enjoy and get right back on track right after.
So i had those noodles and duck sauce to start. 2 fried pork dumplings. Pineapple chicken with brown rice. 1 small scoop of pistachio ice cream and 2 almond cookies. I was not going to record the macros but figured it would be good to see just how bad it is. Also had a feeling that I have not felt in a long time...FULL

Meal Cals/Macros
Cals1367/P41/C181/F53

Curious to see how the day ends. Cause i already missed a meal and I am supposed to eat in 30 mins and I am still full.
Have 60 mins LIC scheduled for 5:30PM so that should help burn off the extra calories.

[bikeral]

Day 52 Saturday PM Cardio
60 Mins LIC Treadmill 9.0 Incline/3.2 MPH

[bikeral]

Polar watch weekly stats
So one cool thing with this heart rate monitor watch is that I have the cradle that connects it to my laptop and it uploads all your training info to a web application. This is my first full week with it and I have put it on for all my cardio and weight training workouts AM and PM. Here are the weekly stats...

Training sessions:11
Duration:16:19 hh:mm
Calories: 10,055

[JohnnnyBlazzze]

Polar watch weekly stats
So one cool thing with this heart rate monitor watch is that I have the cradle that connects it to my laptop and it uploads all your training info to a web application. This is my first full week with it and I have put it on for all my cardio and weight training workouts AM and PM. Here are the weekly stats...

Training sessions:11
Duration:16:19 hh:mm
Calories: 10,055

Dude that thing is awesome, how much was it? These are your calories just for workouts in the week right? not including your regular day stuff?

[BrownGirl]

Keep doing what you're doing...you're doing great!! Btw, that Chinese food sounded yummy! lol

[bikeral]

Dude that thing is awesome, how much was it? These are your calories just for workouts in the week right? not including your regular day stuff?

I bought the watch on Amazon for $127 plus $44 for the dock it's the Polar FT60. Stem recommended Polar and I am happy with it. Yes, the calories are just what was burned during the 11 workouts and does not include the rest of the day.

[bikeral]

Keep doing what you're doing...you're doing great!! Btw, that Chinese food sounded yummy! lol

Thanks BG, hope to keep this pace for next 5 weeks then vacation.

I usually would not go for chinese but I must admit the meal was good and it felt good to be full for once. I am still kinda full, probably have some casein before bed since my protein for the day is really low.

Thanks for stopping by. Did you go to SD yet? Love that city. Especially the mexican restaurants where they make the tortillas fresh.

[bikeral]

Day 52 Saturday Cals/Macros
Unbelievable my cals are below what I usually eat. Only had 1.5 cups egg whites and 1 cup oatmeal for meal 1 and protein shake 15 mins ago. Rest came from my massive cheat meal so its a 3 meal day. However since cheat was not prepared by me I can only guestimate the actual cals/macros... Am I getting too anal yet.

Cals1968/P110/C241/F65

[JohnnnyBlazzze]

I bought the watch on Amazon for $127 plus $44 for the dock it's the Polar FT60. Stem recommended Polar and I am happy with it. Yes, the calories are just what was burned during the 11 workouts and does not include the rest of the day.

Nice, i might have to check it out, sooner or later all my amazon stuff is going to be identical to yours it seems like haha

[Back In Black]

Al don't forget to keep adjusting your weight on it as you lose weight!

[--->>405<<---]

Hey al just chekn in man.. Keep up the good work! Being full is a nice feeling isnt it?

[bikeral]

Nice, i might have to check it out, sooner or later all my amazon stuff is going to be identical to yours it seems like haha

Thats cool. If you get it let me know if you like it.

[bikeral]

Al don't forget to keep adjusting your weight on it as you lose weight!

Will do. Probably more accurate if weight is exact.