Brazen's Rebuild Log

[Brazensol]

Great job Braz!!

Thanks. I'm on the way to sub 15%. For the third time I might add. Sure was easier when I was younger.

[Brazensol]

Those pics are about 8, maybe 9 months apart if I recall correctly. Looking forward to the bod pod next week.

[Brazensol]

Rode 18.1 miles today. Weighed myself when I got back (after chugging another 15 ounces or so) and was 194.4! I know that some of that weight lost is water but it's been a long, long time since I was under 195!

[Brazensol]

Noticed for the first time today that I've really put a dent in my love handles. Fantastic!

[Brazensol]

New record! 194.8.

[Brazensol]

Good ride today! First 7 miles @ 16.3 mph followed that up with 10 more miles at 14.5 mph. Weighed in at 194.6 this morning. Heading to the bod pod today to see what the bf % is. I am hoping for ~22%.

[Brazensol]

Bod pod results are in!

Here are the 4 pods I've done so far:

Date.....................%bf..........Fat Free Weight..........Weight

11-Jul-12..............34.5..........140.409............. .......214.505
1-Oct-12...............30.0..........43.368............. .........204.709
26-Apr-13.............27.6..........145.764.............. ......201.226
30-May-13............22.9..........149.625............... .....194.171

Change................-11.60%.....9.216........................-20.334

So not quite the 22% I was hoping for but close!

[Brazensol]

20 miles today. It's getting hot and it's about time to start riding around 6 am. The heat will really take it out of you.

194.2. I've reached a new low!

Last night's workout went well until I got to biceps and then it just went flat. Has that ever happened to anyone else?

[Brazensol]

Weighed in at 193.4. Sweet! 190 is just around the corner.

[Brazensol]

Still losing! Down to 192.6. I can hear the 180's calling my name... Maybe two weeks. Maybe less.

[Brazensol]

I have hit a temporary platue of 192.6 but expect to smash through it in a day or two! Also, started doing fasting cardio. As much out of necessity as anything else. Last several days it has been in the mid 90's by 9 AM and just to hot for an old man to ride his bike... lol. So I now get up and go at 6 AM and it is much more comfortable to say the least.

[Brazensol]

Although I am having issues in the weight lifiting department of my transformation (injuries) my cardio/diet side seems to be going well. Weighed in at 191.2 this morning at 20.2%bf. Waist measured 38", down from 40-3/4". Starting to get good vascularity in my left arm and some hints of veins in my right arm. Also some veins in the shoulder are starting to show. Sweet! I can also see where my six pack is going to eventually be (if the light is just right)!

[JayMoe]

Awesome progress, man! Keep up the good work!

[Brazensol]

Awesome progress, man! Keep up the good work!

Thanks! I appreciate that. Sometimes I feel like I'm talking to myself here... lol.

[Brazensol]

Made it to 188.8 pounds @20.3% bf! I calulate I have now lost 38.6 pounds of fat. Good riddance! I've added about 9-10 pounds of lean in the process. Not too shabby!

[Brazensol]

Seems I've lost a bit of lbm over the last 3 weeks or so and it also happens to coincide with the start of my fasted cardio (started 6 June). Not sure if it is anything more than an inconsistent scale or if I'm really losing some lbm. Todays weight/bf was 189.8 @ 19.8%. My lifts are still improving, both increase in weight and/or reps. Not sure what to make of it yet...

[Brazensol]

Weighed in at 184.8 and 19.2% bf.

[Brazensol]

No fun riding with a head cold today. Just had no energy. Not a bad day though when I woke up to 182.0# on the scale...! austinites fat burn stack really works and I recommend it to anyone. I have about 10 more days on it and expect to finish somewhere in the upper 170's. That'll be over 10 pounds in 30 days. Then I'll take a week off of the stack and run it again.

[austinite]

Freakin outstanding, Braz!

[Brazensol]

Thought it time to give an update:

Start of Log Stats:
Weight 201 pounds
Body Fat 27.6 (bod pod calculated)
Waist 40 3/4
Chest 44 3/4
Thigh 23 3/4 (I know - chicken legs)!
Calf 15 1/4
Bicep 16 3/4

Current Stats:
Weight 182.0 (-19 pounds)
Body Fat 18.7%(bathroom scale (was off 1.5% from bod pod))
Waist 35 3/4 (-4 inches)
Chest (43.0 (-3/4 inch)
Thigh 22 3/4 (-1 inch Still got chicken legs but I'm working them now)!
Calf 14 7/8 (-3/8 inch)
Bicep 16 1/2 (-1/4 inch) Actually had it up to 17" but is now dropping along with ft%.


New macro; 160/175/50 for total of ~1790. I think I will either go back to my original macros or better yet try a carb cycling diet starting Monday.

Overall I am happy with my progress although I have lost some lean mass. I'll get it back when I start bulking. Just don't want the fat back. lol.

[Java Man]

Really impressive Braz. Keep it up! BTw yes, I have days when I fall flat in the gym. Sometimes my body just isn't in the mood its my take on it lol. Its like falling down. Just get back up! If that happened every time I went to the gym for any period of time I'd probably start looking at my program but its a once in a while thing, no worries. Eat a snickers and go home

[Brazensol]

31.5 miles on the bicycle today. Had to make up for the pound cake last night...

[Brazensol]

After my epic 31.5 miles ride (epic for me) I went and blew my diet all to hell and went 1100 over my daily goal... wth! Tried to make up for it last night with a short 5 mile ride and did another 25.5 today. I was very disgusted with myself last night and won't be doing it again anytime soon. Weighed 183.8 @ 18.8% bf.

[Brazensol]

I seem to be bouncing between 182-184. I hate when I get stuck in a rut.

[Brazensol]

Still hanging out at 183. Waiting for the drop. It's coming. I can feel it! Maybe tomorrow... Grrrrr. Or perhaps &^%$% (#$^$&#!& would say it better.

[Brazensol]

Finished my austinite fat burn stack and lost a total of 7.8 pounds and 1.9% body fat. Not bad for a month! Didn't make it into the 170's are 17% bf range but got close.

[Brazensol]

I thought it time to put up a few pics...

[Brazensol]

Started my second cycle of austinites fat burn stack today. My 30 day goal is to drop 1.5% bf and get into the upper 170's for weight. I have increased my calories (2700'ish) during lift days (4 day split) and remain the same for non lift days (1800'ish). I was going to do a carb cycle diet but opted for the above to see if it works for me. I am trying to have the best of both worlds by losing bf and adding some lean mass. We'll see how it goes. I will continue with cardio and started today off with a 22.5 mile bike ride @ 16.2 mph average. I threw in 5 20-second sprints just because... lol. Those sprints are killer. Glad they are only 20 seconds each!

[Cuz]

nice work man, whats your waist sitting at right now?

[Brazensol]

Thanks! Pant size wise it's really good - 32". Tape measures says 34.5"... lol. Still, not complaining!

[Brazensol]

Been doing a 5x5 routine for three weeks now and everything is going up! Use it on the following; bench press, military press, T-bar rows, EZ bar curls, skullcrushers, squats and leg presses. Usually only increase 5 pounds when I can get all 5 reps in all 5 sets but felt froggy on the bench press yesterday and increased 10 pounds and nailed all 5 sets for 5 reps! I love days like that!!!

On the other hand I only managed a 15 mile ride today but there was a steady 15-20 mph headwind for 7.5 of those miles so it felt more like 30 miles. No sprints today. The wind was enough!

[Brazensol]

21.2 miles today. Averaged 16.5 mph and the wind was light. Perfect riding conditions! Did three sprints (20 seconds each) and did one mile @ 23 mph. Even though I maxxed my sprint out @ 29.1 mph compared to riding a full mile at 23 mph I'd have to say the sprints are harder...

Today is an off day from lifting so only eating ~1800 calories today. Getting psyched for squats tomorrow!

[Brazensol]

Time for an update! This morning was day #9 of Austinites OTC Fat Burn Stack:

Weight: 181.2
BF: 18.1

That's down 1.4 pounds and 0.3% bf. Not bad at all when you consider I have upped my calories 400 over tdee on lift days (M-Tu-Th-F), doing less cutting (250-300 under tdee, previously I was cutting 450 calories) on non-lift days, and have cut cardio about 20% to build some muscle. And my lbm is rising! My vascularity is much improved and even starting to show on my legs. This I've never had before (leg vas.) and would not have thought any of this possible 6 months ago. Not at over 50 years of age... Love this stack!

Waist measures 34" as of today.

People this stack works and it works well. No sides to speak of. It's a win/win. Do it!

[Brazensol]

Breaking new ground! 178.2 pounds and 17.8% bf!!! Donated blood Wednesday evening and have felt a little down the last two days. Still had a great ride on Thurday morning, personal best of 20.5 miles at 17.3mph, but the workout (arms/abs) felt a bit flat. This morning was worse. Only 15 miles @ 15.3 mph. Took a short nap and had a decent workout this afternoon so I think the worst is over. Next time I donate blood it will be on a Saturday morning or perhaps a Friday afternoon.

[Brazensol]

Broke some new ground again today! First time I woke up in the 16's for bf! 16.8% to be exact. Weight was a new low at 176.8! Not riding today since it is leg day at the gym. Also took the crank bearing apart on the bike as it is time to repack them. Getting some grinding. Bike now has over 1,500 miles on it so I guess it's to be expected. Back in the saddle at the break of dawn tomorrow though!

[Brazensol]

Update - 178.0 this morning and bf up a bit to 17.3%. LBM seems to be slowly creeping back up too which is what I am going for. Rode 20.5 miles @ 17.3 mph which is a personal best for me. Got chest/calves today in about half an hour! I think I like working chest most of all. I don't really know why either...

[Brazensol]

Made some great progress! Went to the bod pod today and got much better than expected news. Body fat is 13.4%!!! Perhaps better yet my lean body mass has increased almost 13 pounds since last July. It has gone up 7.6 pounds in the last 110 days. Surprised me since I thought I was losing all kinds of muscle mass with the fairly intense cutting I have been doing with cardio and diet. To say I'm thrilled is an underestimate!!!

Funny thing is he had to check it three times and when I asked why, he told me while it is somewhat unusual to see people lose body fat at the rate I did it is very unusual to see people actually gain lbm at the rate I did. Same result all three times! Hard work does pay off.

[Rusty11]

Outstanding progress!
Reading this log caused me(last month) to go out and buy a stationary bike. I'm dying after 8 miles....lol. But, you inspired me to actually start doing cardio every other day. Thanks, bro. Keep it up, but don't go getting too skinny

Edit: I get off the bike and I can't feel my nuts for ten minutes. Lol

[Brazensol]

Thanks Rusty! If figured if I can inspire just one other person I could consider it a victory. So now that I've won I guess I can go back to being fat and lazy again... just kidding!

As for the numb nuts thing, I always got that on my stationary bike. It got better when I started to ride on the road but still it would happen after awhile. I went through 3, maybe 4, seats before I found one I really liked. I can ride on this one for at least 35 miles with no problem. I like it so much I bought a spare just in case they stop making them. Seems to happen a lot - when I find something I like they stop making it! lol. You might want to give it a try:

Amazon.com: Sunlite Cloud-9, Bicycle Suspension Comfort Saddles, Comfort Gel Mens, Tri Color Lycra: Sports & Outdoors

[Rusty11]

Great idea. I'll have to see if that'll fit. Thanks.