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

[bikeral]

Yeh man im stoked! All packed up.. Just finished eatn and takn a break before i do a little cleaning well be rolling out bright and early tomorrow am.. Dont board the ship til sunday so i may be on tomorrow some if i get bored at the hotel room.. I think i may be addicted to getting on here.. LOL!!

We all seem to be.

[bikeral]

Day 59 Saturday AM Cardio
60 Mins Incline Treadmill

[bikeral]

Day 59 PM Cardio
So I was going to blow off cardio this PM since I had a full week of 6 fasted cardio and 5 pm workouts. But gave myself the option. (Yes I talk to myself)
Option 1 Blow off PM cardio and eat regular diet
Option 2 Have a cheat meal but do PM cardio to burn off some extra calories
Being a fat bastard at heart I chose option 2.
Went to a columbian restaurant for lunch and had a "Bandeja Paisa" basically steak,rice,beans, avocado, plantain, fried egg, chorizo, and fried pork belly.
Probably 2000 calories. Left full and satisfied.

So PM cardio did 60 mins Elliptical then ran 2.5 miles in 30 mins for a total of 90 mins cardio.
Back to diet and tomorrow full day off.

[bikeral]

Day 60 Sunday Off
Taking full day off today as planned. Started out with some protein pancakes. Plan to keep my cals macros in check today.

[bikeral]

Day 61 Monday AM Cardio
60 Mins Elliptical

[RaginCajun]

Day 61 Monday AM Cardio
60 Mins Elliptical

datta way to get it al!

[bikeral]

It's nice taking Sunday off and getting a cheat meal over the weekend but I'm glad it's Monday and I can give full focus. Less than 4 weeks to vacation and I want to make them count.

[JohnnnyBlazzze]

It's nice taking Sunday off and getting a cheat meal over the weekend but I'm glad it's Monday and I can give full focus. Less than 4 weeks to vacation and I want to make them count.

New week al, goodluck!

[bikeral]

New week al, goodluck!

Thanks JB. New week need to make the most of it.

[bikeral]

Day 61 Monday PM (Yesterday) Chest Bi
4 sets Incline press
4 sets Decline barbell press
4 sets flat flys
4 sets Barbell curl
3 sets ez-bar preacher curl
3 sets dumbbell curl
35 Mins Elliptical

[bikeral]

Day 61 Monday Cals/Macros (Yesterday)
Cals 2074/P246/C157/F34

[bikeral]

Day 62 Tuesday AM Cardio
10 min warmup
5 Min stretch
12 sets HIIT 11MPH-30sec/3.3MPH-90sec
36 Min Incline treadmill

[Back In Black]

Good work mate, isn't today weigh in day?

[bikeral]

Good work mate, isn't today weigh in day?

Hey Stem thanks. I usually weigh in on Thursday. Last week missed it but put all my stats and weighed in on Friday.

Here is the results from last week. I only was down 1 pound week before so I guess that all evened out this week with 5lb drop.

Day 58 - Friday Weekly Stats (1 Day late...)
Weight 203 Started log at 228 Total lost 25lbs This week lost 5lbs
Waist 37 1/2" Started at 41" Total lost 3 1/2" This week 1/4"
Bioimpedance body fat 17.1% Started 21.7% Total lost 4.6% This week .6%

[JohnnnyBlazzze]

Hey Stem thanks. I usually weigh in on Thursday. Last week missed it but put all my stats and weighed in on Friday.

Here is the results from last week. I only was down 1 pound week before so I guess that all evened out this week with 5lb drop.

Day 58 - Friday Weekly Stats (1 Day late...)
Weight 203 Started log at 228 Total lost 25lbs This week lost 5lbs
Waist 37 1/2" Started at 41" Total lost 3 1/2" This week 1/4"
Bioimpedance body fat 17.1% Started 21.7% Total lost 4.6% This week .6%

Dude nice numbers and progress. PICS!!! haha new pics new pics new pics. How do you use the Bioimpedance? do you have calipers?

[bikeral]

Dude nice numbers and progress. PICS!!! haha new pics new pics new pics. How do you use the Bioimpedance? do you have calipers?

Thanks JB. I plan to do pics in 3 weeks before I go on vacation. The bioimpedance device is handheld body fat calculator. You just put in your stats and hold it and it give you BF. May not be as accurate as calipers but for now just looking for trend. When I get below 15% I'll get the calipers done at the gym and compare.

[bikeral]

This is the device. (Just a disclaimer, I do not own amazon or have stock in the company)

http://www.amazon.com/Omron-HBF-306C...5884941&sr=8-1

[JohnnnyBlazzze]

This is the device. (Just a disclaimer, I do not own amazon or have stock in the company)

http://www.amazon.com/Omron-HBF-306C...5884941&sr=8-1

Hahahaha sure you don't.....

[bikeral]

Day 62 Tuesday PM Workout Legs
5 sets squats
5 sets plate loaded kneeling leg curls
6 sets V-squats
4 sets seated leg curls
30 mins Incline treadmill
It's only Tuesday and I am already exhausted.

[bikeral]

Day 62 Tuesday Cals/Macros
Cals 2260/P240/C196/F41

[bikeral]

Day 63 Wednesday AM Cardio
60 Mins Elliptical
Feeling good again after good night sleep.

[bikeral]

Day 63 Wednesday PM Cardio
60 mins light cardio

[bikeral]

Day 63 Wednesday (Yesterday) Cals/Macros
Cals 2109/P232/C158/F47

[bikeral]

Day 64 Thursday AM Cardio
12 sets HIIT Treadmill 30 sec @ 11MPH/90 sec at 3.5MPH = 24 Mins
36 Mins incline treadmill heart rate @ 122bpm

Man this interval training wipes me out. Glad the hamstring seems to be holding out.

[bikeral]

Day 64 - Thursday Weekly Stats
Weight 203 Started log at 228 Total lost 25lbs This week no change
Waist 37 1/2" Started at 41" Total lost 3 1/2" This week no change
Bioimpedance body fat 16.9% Started 21.7% Total lost 4.8% This week .2%

Only change this week was slight drop in BF. Need to keep weekend clean with no cheats.

[bikeral]

Day 64 PM workout Back/calf
4 sets deadlift
4 sets cable pull downs
4 sets wide grip pull down/superset bent over pullover
4 sets close grip t bar row
4 sets seated calf raise
4 sets seated calf extension
35 mins elliptical

[bikeral]

Day 64 Cals/Macros
Cals 2192/P244/C186/F35

[bikeral]

Day 65 Friday AM cardio
60 Mins Incline treadmill
Energy is in the toilet. I am totally drained. Thinking of taking tomorrow and Sunday off and hopefully come back strong Monday

[bikeral]

It really looks like I am over training. Putting in 2x a day for 6x a week is catching up to me. Plan to run a maintenance diet (Up the cals by 500-700/day) for the weekend and no training. This morning I could not keep my heart rate up to the target 122bpm. I am dragging ass all day at work. I've been feeling like this for the last 2 weeks but have been just pushing myself to keep going. Hopefully 2 full days off will get me back on track. May also cut out some of the post work out cardio until I am sure I am recovered.

[JohnnnyBlazzze]

Day 65 Friday AM cardio
60 Mins Incline treadmill
Energy is in the toilet. I am totally drained. Thinking of taking tomorrow and Sunday off and hopefully come back strong Monday

That's how I feel man, i took today off and just going to do cardio this weekned.

[bikeral]

I finally have some sense and will take a break. I kept telling myself that I am going on vacation soon and I can rest then but my last few workouts were horrible so its really no point pushing myself. I haven't had 2 days off in the longest time so I expect that between the time off and a bit extra food I should be back to kill it Monday.

[Back In Black]

I finally have some sense and will take a break. I kept telling myself that I am going on vacation soon and I can rest then but my last few workouts were horrible so its really no point pushing myself. I haven't had 2 days off in the longest time so I expect that between the time off and a bit extra food I should be back to kill it Monday.

Good to hear Al. Maybe you need to change your cardio plan and reduce it somewhat?

I just asked Johnnyb to list his macro's for a typical day and I'm gonna ask you to do the same too?

[bikeral]

Good to hear Al. Maybe you need to change your cardio plan and reduce it somewhat?

I just asked Johnnyb to list his macro's for a typical day and I'm gonna ask you to do the same too?

Thanks for checking in stem. I can post my complete typical diet later today.
The calories/macros are in this ballpark as I usually only have minor changes day to day.
Cals 2192/P244/C186/F35

Also I was doing 60mins AM and 35-40Mins PWO of cardio on workout days and 60 mins AM and 60 mins PM on non workout days. I guess enough weeks doing this plus calorie deficit has just drained me. I am feeling better today and hope to be full on Monday.

[GirlyGymRat]

I finally have some sense and will take a break. I kept telling myself that I am going on vacation soon and I can rest then but my last few workouts were horrible so its really no point pushing myself. I haven't had 2 days off in the longest time so I expect that between the time off and a bit extra food I should be back to kill it Monday.

gosh, so glad I stopped in today. I have been feeling burnt out too. and then to see SteM reply. Hummmmm. Interesting.

[JohnnnyBlazzze]

Hows the energy level mang, feeling better?

[bikeral]

gosh, so glad I stopped in today. I have been feeling burnt out too. and then to see SteM reply. Hummmmm. Interesting.

GGR, thanks for stopping by. Looks like I was forgetting my age... I tell you friday morning I was really dragging on the treadmill. A break was long over due.

[bikeral]

Hows the energy level mang, feeling better?

Think I straightened things out this weekend. Thanks.

[bikeral]

Day 67 Sunday
So I'll call the last 2 days rest/recovery/refeed days. Basically did nothing for 2 days. As far as diet I stuck mostly with my basics oats, egg whites, chicken breast. However, did not calorie count or macro count. Had slimmerme's pancakes for breakfast both days with some strawberries and blueberries. Also made some of baseline_9's oat biscuits. Basically ate when hungry and without measuring. I hope these two days I repaired and rested and I am ready to get back at it tomorrow.

[ironbeck]

bikeral, I read the beginning and the end of this thread, I have respect for anyone having the will aND DEDICATION YOU ARE SHOWING...FRIGGIN AWESOME. caps dam..anyway are you using any gear while going for this cut?

[bikeral]

bikeral, I read the beginning and the end of this thread, I have respect for anyone having the will aND DEDICATION YOU ARE SHOWING...FRIGGIN AWESOME. caps dam..anyway are you using any gear while going for this cut?

Ironbeck, What's up man. Thanks. No gear yet. Looking to get down to 12% body fat then do a cycle. Pretty much worked myself to the ground with cardio but with this weekends recovery should be able to get back in full on. Looking forward to getting in the gym tomorrow.