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  1. #41
    bikeral's Avatar
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    Quote Originally Posted by SteM View Post
    Day after legs I normally do fasted cardio sitting on a bike for 40 mins.
    Take a day off cardio by all means, you may feel good now but it may all catch up with you and make you miss more than one day
    And 60 mins is the max you should be doing for fasted cardio, spend the extra 10 mins organising your food
    Keep it up mate doing great!
    OK taking complete day off today. Great week 5x Weight training and 6x fasted cardio. Diet 95% as planned.
    Thanks for checking in on me.

  2. #42
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    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
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    ...and THANK YOU for checking in on me Bikeral. Looks like you are doing well. And REST is just as important. I think I will follow suit.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  3. #43
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    Quote Originally Posted by SlimmerMe View Post
    ...and THANK YOU for checking in on me Bikeral. Looks like you are doing well. And REST is just as important. I think I will follow suit.
    Yep today was a full rest day. Hope you had a nice one.

  4. #44
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    So as they say idle hands something about the devil... I've spent all day or at least it seems that way thinking about food. Probably due in part to under eating yesterday, Here is my cals and macros for yesterday cal 1861 P193/C139/F55. Fat was a bit high because I ate a skirt steak. I was even thinking about Krispy Kreme donuts. I think 405 put that thought in my head. I was able to not go totally off but I did have a couple of protein bars which raised my cals a bit.
    Total Cals macros for today Day 11 Sunday is Cals 2450/P282/C201/F42 not too bad I hope.

  5. #45
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    Never thought I'd say I am glad to go back to work but to me this is a lot easier during the week. No distractions just do what is planned and at end of day I am exhausted.

  6. #46
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    Me and krispy kremes huh? LOL.. man id love a half dozen hot ones and a choc creme filled.. Theyalso make blueberry donut holes that are awesome!! Sry i havent had one in 6months man.. Maybe sometime good progress staying strong all week!

  7. #47
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    Quote Originally Posted by --->>405<<--- View Post
    Me and krispy kremes huh? LOL.. man id love a half dozen hot ones and a choc creme filled.. Theyalso make blueberry donut holes that are awesome!! Sry i havent had one in 6months man.. Maybe sometime good progress staying strong all week!
    I saw you mention them in your thread and just started thinking about them... Last time I had one was in Myrtle Beach last year.
    Thank for checking in bro.

  8. #48
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    Day 12 Monday
    60 mins fasted cardio. Feeling good. Have me meals cooked and ready to rock. Back tonight in the gym.

  9. #49
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    Day 12 Monday PM-Back
    10 Minutes cardio warmup
    6 sets Deadlifts
    5 sets close grip pull ups
    4 sets wide grip pull ups
    4 sets seated cable rows
    4 sets wide grip lat pulldown/superset cable bent over pullover
    20 mins cardio

  10. #50
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    Day 12 Monday
    Diet as planned
    Cals/Macros cals 2135/P215/C176/F45

  11. #51
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    Day 13 - Tuesday
    60 mins fasted cardio I was up early and have an hour before breakfast so I had and eas rtd shake to hold me off.
    110 cals P17/C2/F3
    Last edited by bikeral; 03-13-2012 at 05:23 PM.

  12. #52
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    Walked about a mile at lunch just to burn a few extra calories.

  13. #53
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    Day 13 - Tuesday Workout Chest-Abs
    10 min cardio warmup
    4 sets Plate loaded lever incline press
    4 sets Barbell decline press
    4 sets wide grip dips
    4 sets flat dumbbell flys
    4 sets v crunch
    2 sets ab roller
    6 sets abcore

  14. #54
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    Day 13 - Tuesday cals macros
    Cals 2245/P232/C178/F48

  15. #55
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    Day 14 - Wednesday
    5:30AM 60 mins fasted cardio
    6 sets abcore

  16. #56
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    Day 14
    Last edited by bikeral; 09-26-2012 at 09:29 AM.

  17. #57
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    Last couple of days I have not been very regular... I'll have to check my fiber intake. Should I supplement?

  18. #58
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    I have never needed fiber when i am taking 3+ cups oats a day. Obviously taken through out the day.

  19. #59
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    Quote Originally Posted by gearbox View Post
    I have never needed fiber when i am taking 3+ cups oats a day. Obviously taken through out the day.
    Hey gearbox thanks for the reply. Yea I am only eating 1/2 cup oatmeal a day in my PWO shake. I will see if I can substitute some more oatmeal somewhere else.

  20. #60
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    Day 14 - Wednesday Workout Arms
    10 min warmup
    5 sets barbell curls
    3 sets reverse barbell curls
    4 sets cable rope curls
    4 sets superset skull crushers/close grip press
    4 sets dumbbell kickbacks

    30 min cardio after weights

  21. #61
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    Day 14 - Wednesday Daily macros
    Cals 2289 P243/C178/F48

  22. #62
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    When you post your pics you should put them side by side. For instance week 2 right next to week1. This way you can really see the difference...trying to go from one page to another can play tricks on the eyes. Does that make since?

  23. #63
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    Awww...you guys made me think about donuts!!! Aaahhh! lol

    Anyways, If you need to add more oats into your diet, a tasty way to eat them is with sugar free jam. It's pretty good. Keep up the good work!

  24. #64
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    Quote Originally Posted by slfmade View Post
    When you post your pics you should put them side by side. For instance week 2 right next to week1. This way you can really see the difference...trying to go from one page to another can play tricks on the eyes. Does that make since?
    Yep that's the way to go. I saved these first pics and when i make some progress I'll post the new pics next to these. How often do you post pics? Is it by time or weight loss/fat loss numbers?

  25. #65
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    Quote Originally Posted by BrownGirl View Post
    Awww...you guys made me think about donuts!!! Aaahhh! lol

    Anyways, If you need to add more oats into your diet, a tasty way to eat them is with sugar free jam. It's pretty good. Keep up the good work!
    Man I used to work in the world trade center and down on the first floor there was a Krispy Kreme store. Those donuts melt in your mouth when you get them hot fresh made. Funny how when I am not cutting I don't think about donuts.
    Thanks for the tip. I use the sugar free jam if my chicken is really dry or to put in cottage cheese. I'll have to try it with oatmeal.

  26. #66
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    Day 15 - Thursday
    60 mins fasted cardio

  27. #67
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    Day 15 -Thursday Weigh in and stats
    Weight today 222 last week 224 1 week loss 2lbs starting weight 228 total lost 6lbs
    Caliper body fat 25.3% No previous recordings
    Bioelectrical impedance body fat 20.7 %
    Neck 15 3/8 last week 16 1/8
    Chest 46 1/4 last week 46 1/4
    Waist 41 last week 41
    Biceps 16 5/8 last week 17
    Thigh 22 1/4 last week 23 1/4
    Calf 17 1/4 last week 16 3/4

    Measurements seem skewed. i'll have to work on consistency in taking them.
    Last edited by bikeral; 03-18-2012 at 07:14 AM.

  28. #68
    --->>405<<---'s Avatar
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    Quote Originally Posted by bikeral View Post
    Day 14
    OK took a couple of pics. Hope we can see a difference in time. First time taking pics and it is a good idea.
    Noticed two things:
    1. I am still really fat
    2. I need more tattoos
    Attachment 121183Attachment 121184
    alright bikeral im gonna do to u what was dun to me.. at some point when u get down closer to where u wanna be i suggest u shave that body hair and go to the tanning bed

    id like to note being the addict i am that not only did i shave my chest but it has progressed to my entire body and i go to the tanning bed and i love both! i am now tan and hairless

  29. #69
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    Quote Originally Posted by --->>405<<--- View Post
    alright bikeral im gonna do to u what was dun to me.. at some point when u get down closer to where u wanna be i suggest u shave that body hair and go to the tanning bed

    id like to note being the addict i am that not only did i shave my chest but it has progressed to my entire body and i go to the tanning bed and i love both! i am now tan and hairless
    405 Ball busting is always welcome here. Yep I still have a ways to go but when I get there I'll get the clippers out. Also look into mt2.

  30. #70
    --->>405<<---'s Avatar
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    yeh thats what slf is using rite? never heard of that stuff.. will google it

  31. #71
    bikeral's Avatar
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    yep its supposed to make you get tan faster

  32. #72
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    Day 15 Thursday Cals macros
    Cals 1770 P207/C119/F32 No training this evening so I skipped some carbs today

  33. #73
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    Quote Originally Posted by bikeral View Post
    Yep that's the way to go. I saved these first pics and when i make some progress I'll post the new pics next to these. How often do you post pics? Is it by time or weight loss/fat loss numbers?
    I post every 2 weeks. You should be able to see improvements even if small ones over a 2 week period. It also keeps you more accountable as you know you can't cheat or we're gonna know. And then, of course, we would have to kick your ass.lol

  34. #74
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    only 46?
    why was i thinking you were older than me?

  35. #75
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    Quote Originally Posted by Times Roman View Post
    only 46?
    why was i thinking you were older than me?
    Cause your alzheimer's is starting to kick in. lol

  36. #76
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    Quote Originally Posted by slfmade View Post
    Cause your alzheimer's is starting to kick in. lol
    Al Who?

    ....you trying to play tricks on me again?

  37. #77
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    Quote Originally Posted by Times Roman View Post
    only 46?
    why was i thinking you were older than me?
    I look older on the internet

  38. #78
    bikeral's Avatar
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    Quote Originally Posted by slfmade View Post
    I post every 2 weeks. You should be able to see improvements even if small ones over a 2 week period. It also keeps you more accountable as you know you can't cheat or we're gonna know. And then, of course, we would have to kick your ass.lol
    That sounds good. It's great having to be accountable.

  39. #79
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    Day 16 - Friday
    60 mins fasted cardio 6am
    Started the body mortar BCAA before cardio today.

  40. #80
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    Today I cut out my last guilty pleasure. I have been putting half and half in my morning coffee. That is 5g of fat I can do without. Going black from now on.

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