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

[bikeral]

Day 22 - Thursday Weekly Stats
Weight 217 Started log at 228
Waist 40" Started at 41"
Bioimpedance body fat 20.4% Last week 21.7%
I am aware that the hand held bioimpedance body fat calculator is not the most accurate but it seems like a good way to see if trend is downward.
Will get the calipers done every few weeks.

[Back In Black]

Yep, it will tell you the trend. 9 point caliper test when you can do it, though the results for that are only gonna be close when you are sub 20%.

[RaginCajun]

great work bikeral! consistency is the key to this game. and yes, the hand held machines are not as accurate. just keep it up

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

downward is good

[bikeral]

Yep, it will tell you the trend. 9 point caliper test when you can do it, though the results for that are only gonna be close when you are sub 20%.

Yep that's why I am not to worried about the calipers every week. As long as weight/waist go down I know I am headed in right direction.
Thanks

[bikeral]

great work bikeral! consistency is the key to this game. and yes, the hand held machines are not as accurate. just keep it up

Thanks Cajun. For now system seems to be working just need to keep at it.

[bikeral]

downward is good

Yes it is! Thanks for checking in. I tell ya I don't know what to say in your thread any more. You are getting into some complex sheeet.

[bikeral]

Day 22 Thursday PM workout
No weights today
60 mins cardio

[bikeral]

Day 22 Macros
Cals 2325/P243/C197/F47

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

Yes it is! Thanks for checking in. I tell ya I don't know what to say in your thread any more. You are getting into some complex sheeet.

LOL.. Hey man u can just say hello if u want hopefully by logging tgis experiment we can all learn something.. Best for yall is its at my expense.. (or hopefully profit ) we gotta keep growing in knowledge and experience.. If we dont switch things up well never knkw and results will always be the same

[bikeral]

LOL.. Hey man u can just say hello if u want hopefully by logging tgis experiment we can all learn something.. Best for yall is its at my expense.. (or hopefully profit ) we gotta keep growing in knowledge and experience.. If we dont switch things up well never knkw and results will always be the same

I am definitely keeping up on your thread. I actually started going through it from day one. Reading a few pages a day. On page 25 today. Will be a big help for me when I hit a wall to have ideas to bust through it. It's a big help to see what someone else went through and how they overcame setbacks.

[bikeral]

Day 23 - Friday
60 mins AM fasted cardio
Man I was feeling sluggish today. Actually hit snooze for 10 mins. Lately I've been waking up 10-15 mins before my alarm goes off at 5:15AM. Anyway, still made it to the gym and did my 60 mins cardio. I was hurting a bit, perhaps the 2x 60 mins cardio I did yesterday was a tad too much. Oh well, rest day is coming up Sunday. In the mean time need to be ready for legs tonight.

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

hey al wat kind of cardio u doing?

[bikeral]

I usually do treadmill 3.1 miles an hour at 11 incline. I try to kick up the incline every week. However sometimes I do elliptical at the highest resistance I can handle for 60 mins.

[bikeral]

Day 23 Friday Workout Hams/Quads
4 sets seated leg extension
4 sets v squat
6 sets squats
6 sets kneeling leg curl
4 sets leg press
4 sets seated leg curl

[bikeral]

Day 23 Friday Cals/Macros
Cals 2165/P249/C162/F43

[bikeral]

Day 24 Saturday
60 mins AM fasted cardio
9 sets abcore
First week I am looking forward to off day tomorrow. Just 1 more workout tonight shoulders and calves.

[bikeral]

Day 24 Saturday Workout Shoulders/calves
4 sets lever shoulder press
4 sets seated smith press
4 sets upright row
4 sets rear delt row
4 sets rear lateral raise
4 seats shrugs
6 sets seated calf raise superset standing calf raise

Thats it tomorrow day of rest. Perfect week 6x 60 mins fasted cardio/5x Pm workout/1x PM 60 mins cardio

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

Excellent job dude! 6x anything per week is as good as it gets !

[bikeral]

^^Thanks bro. Now if I can just do this for another 10x weeks I should be on the right path.

[BrownGirl]

Great job on the cardio!! You'll be at your goal in no time!!

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

^^Thanks bro. Now if I can just do this for another 10x weeks I should be on the right path.

I think uve proven u can.. The question is will u? if its enuff of a priority u will... Anyone that can put on a clown suit and play hide and go seek with a 2000lb bull should be able to stick to their diet and do some exercising itll also make u harder to catch!!

[slfmade]

Just stick to it. After a while, and before you know it, it will just become a lifestyle. Good Job So Far!

[bikeral]

Great job on the cardio!! You'll be at your goal in no time!!

Thanks BG. It's really a big help to know there are people out their keeping up. Makes me think twice when I think of cheating or not going to the gym.

[bikeral]

I think uve proven u can.. The question is will u? if its enuff of a priority u will... Anyone that can put on a clown suit and play hide and go seek with a 2000lb bull should be able to stick to their diet and do some exercising itll also make u harder to catch!!

hahaha Actually what got me started training two years ago when I was 282lbs was to get in better shape for rodeo clown school. Now that is behind me and the fitness thing just stuck. I know as long as I stay on this forum I will stay on top of things. My only worry is when I go 2-3 weeks with no improvements if I can keep motivated. Up until now the results every week have driven me to continue.

[bikeral]

Just stick to it. After a while, and before you know it, it will just become a lifestyle. Good Job So Far!

Thanks Slf. As long as you guys keep kicking my ass I will keep at it.

[bikeral]

Day 25 Sunday
It's Sunday and I am completely off. No cardio. No weights.
Think I'll play a bit of Modern Warfare 3.

[bikeral]

Macros for yesterday
Cals 2307/P240/C253/F23
Carbs were higher than usual had a big portion of Slimmerme's pancakes with fresh strawberries and some light popcorn with a movie. Cals were in check and fat was lower than usual. All in all a good day off.

[bikeral]

Day 26 Monday
60 mins AM fasted cardio @ 5:30AM
Feel my battery charged and ready to kill it this week.

[Back In Black]

Macros for yesterday
Cals 2307/P240/C253/F23
Carbs were higher than usual had a big portion of Slimmerme's pancakes with fresh strawberries and some light popcorn with a movie. Cals were in check and fat was lower than usual. All in all a good day off.

Good mate, let's call that a cheat/refeed, it should do you the power of good!

I still haven't tried them, must get round to it.

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

U gotta try em stem theyre great!

Bik i hope my talkn bout em didnt throw u off bro

Although split wise theyre about perfect..

59pro
67carb
11fat

I think..

[bikeral]

Good mate, let's call that a cheat/refeed, it should do you the power of good!

I still haven't tried them, must get round to it.

Sounds good. Yesterday as usual since I did not work out I was hungry all day but tried to keep all the food clean.
You must try those pancakes they are fantastic. I ate a huge plate of them full cup of eggwhites/oatmeal/non fat cottage cheese. On the pan with 0 cal butter flavor cooking spray.

[Back In Black]

I just need to work it out in metric. Or buy something that measures cups!

[bikeral]

U gotta try em stem theyre great!

Bik i hope my talkn bout em didnt throw u off bro

Although split wise theyre about perfect..

59pro
67carb
11fat

I think..

Not at all bro. For some reason on Sunday when I don't train I am hungrier than all other days. Even though carbs were a bit high my cals were in check so all in all I dont think it was a bad day.
And on the plus side I feel fully recharged today since toward the end of last week I was really feeling drained.

[bikeral]

I just need to work it out in metric. Or buy something that measures cups!

Since its all the same measure just use whatever you have. Also add some baking soda about 1/2 teaspoon.

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

SteM:

80g oats
234g cottage cheese
7 large eggwhites
1tbsp baking powder
Dash vanilla extract(if desired)

Dun deal..

[bikeral]

SteM:

80g oats
234g cottage cheese
7 large eggwhites
1tbsp baking powder
Dash vanilla extract(if desired)

Dun deal..

I'll have to try that vanilla, sounds tasty.

[bikeral]

Missed some logs for yesterday
Day 26 - Monday workout Back
6 sets Deadlift
4 sets close grip pullups
4 sets wide grip pullups
4 sets plate loaded seated row
4 superset Lat pulldown/cable bent over pullover
30 mins cardio

[bikeral]

Day 26 Monday Macros Cals
Cals 2239/P242/C171/F47

[bikeral]

Day 27 Tuesday
60 mins AM fasted cardio @5:30AM