~~ My Progress , Accountability and Diet thread , any help appreciated. ~~

[gonejeepin]

week 1 weigh in
218lbs
Weight loss = 8lbs


I'm aware the majority of this weight is water but its progress in the right direction and motivation to keep at it. Hopefully the weight loss will level off at around 2lbs/wk within the next couple weeks.

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

week 1 weigh in
218lbs
Weight loss = 8lbs

Can't get pic to load will get it up later. I'm aware the majority of this weight is water but its progress in the right direction and motivation to keep at it. Hopefully the weight loss will level off at around 2lbs/wk within the next couple weeks.

good first week! and yes it should level out

[gonejeepin]

Back workout finished, 30mins cardio finished, and 8oz top sirloin finished and it was damn good.

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

hmm steak. gonna have to have one soon.

[gonejeepin]

hmm steak. gonna have to have one soon.

Well you are bulking now aren't ya? Giv'r.

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

yep.. thats what i told myself when i had a few choc covered espresso beans (sugar free) and a handful of pb capn crunch

[gonejeepin]

decent shoulder workout, macros proper, nothing special to report really

[gonejeepin]

Great leg workout!, did squats again, went for a pyramid instead of straight sets, started with 135x10 , ended with 225x3. Felt great, followed that with calve raises, hammy curls and quad exts. Went over macros today, pretty physical day at work, was exhausted so grabbed a 12-grain bagel, never enjoyed a bagel that much before lol. I'm sure the scale will still be tipping in the right direction next weigh-in.

[gonejeepin]

So I get home from the gym, go to the kitchen to eat my usual 2 chicken breasts and broccoli, and on the counter I see this ....



A fresh home made lasagna.

didn't eat a bite, possibly the hardest thing I've done in a while.

[gonejeepin]

Bis/tris/abs done, work week is over and that's it for the gym until monday.

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

good deal man.. esp on the lasagna!

[gonejeepin]

I think I am going to skip this weeks weigh-in and continue on to next week. Eating wasn't exactly proper on the weekend, no sense hoppin on the scale and seeing backwards progress, ill just kill it at the gym all week and get back on track with the diet.

[gonejeepin]

Macros are 100% today, getting ready to hit the gym for a chest workout, maybe all those carbs I shouldn't have eaten on the weekend will let me up my lifts a littie.

[gonejeepin]

Another great chest workout, 135x10,185x10,205x10,215x10,225x6,235x3 . Feels good to be making progress while attempting to cut. Got 20 mins cardio in. Will start to increase cardio as well as try to incorporate am fasted cardio after about 1 month or som

[gonejeepin]

week 2 weight in
217 lbs (-1lbs)
total weight loss = 9lbs


So decided to go ahead with the weight in despite my bingeing this weekend. Its going to be a roller coaster one way or another. I still managed to drop 1lb so I'm happy with that.

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

good work dude! next week try to make it the whole time then u arent wasting ur time and energy!

[gonejeepin]

good work dude! next week try to make it the whole time then u arent wasting ur time and energy!

That's the plan! Never felt so dissapointed with myself with regards to eating junk food as I did this wknd, like u said, it made most of last week a waste of time and energy.

Besides my overall goal of 10%bf ~185lbs by july1/2013 I've set another mini goal for the meantime.

Looks like me and the gf are going south somewhere for a week on nov 9th. I'd like to get to 205 or less by then so if I can keep at around 1lb per week weight loss it shouldn't be a problem.

[gonejeepin]

good work dude! next week try to make it the whole time then u arent wasting ur time and energy!

That's the plan! Never felt so dissapointed with myself with regards to eating junk food as I did this wknd, like u said, it made most of last week a waste of time and energy.

Besides my overall goal of 10%bf ~185lbs by july1/2013 I've set another mini goal for the meantime.

Looks like me and the gf are going south somewhere for a week on nov 9th. I'd like to get to 205 or less by then so if I can keep at around 1lb per week weight loss it shouldn't be a problem.

[gonejeepin]

Just finished a good back workout, no increases in lifts but no decrease. Currently sitting on the stat bike doin dome cardio, may have to stay longer than my usual 20mins due to a solid line-up of yoga pants in front of me on the treadmills lol. C'mon its impossible to not look.

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

Just finished a good back workout, no increases in lifts but no decrease. Currently sitting on the stat bike doin dome cardio, may have to stay longer than my usual 20mins due to a solid line-up of yoga pants in front of me on the treadmills lol. C'mon its impossible to not look.

sounds like good motivation!

[gonejeepin]

btw 405,



You were right about diet dew, its not too shabby.

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

btw 405,



You were right about diet dew, its not too shabby.

LOL.. is that spanish on the can? where the heck do u live man?

[gonejeepin]

Lol, nah that's the french side, I'm in Canada eh

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

Lol, nah that's the french side, I'm in Canada eh

"take off u hoser!" LOL

[gonejeepin]

Had a good shoulder workout yesterday, worked back up to mil pressing the 80's, got 20mins cardio in afterwards. Going to take today off the gym as I'm busy after work. Diet is 100% so far this week.

[gonejeepin]

Bis/tris/abs went well today, strength is still stable in lifts and increasing still in some. Diet has been solid all week. Didn't get any cardio in today but will make sure I do tomorrow.

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

good work on the 80lb DB shoulders!

keep pluggn man!

[gonejeepin]

Just finished a decent leg session. 20 mins cardio and I'm exhausted, time for RnR until monday!

[gonejeepin]

Another good chest workout done, no cardio because every machine was occupied, macros are in check, lookiing forward to wegigh-in tomorrow morning

[gonejeepin]

week 3 weigh-in
214lbs
Weight loss for the week 3lbs
Total weight loss 12lbs



Pleased with the numbers so far, 12lbs over 3 weeks so an avg of 4lbs/wk. Probably still looseing some water, the weight loss rate should slow to 1-2lbs/wk very soon.

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

good job man. 12lbs over 3 weeks is a lot and prob water related yes

[gonejeepin]

crappy back workout today, gym has been packed all week with high school kids cause they are doing some special for a free month, didnt even get to finish my routine as I ran out of time, cant wait till it gets back to normal in there.

[gonejeepin]

ventured off the path a little yet again, went up north for the long weekend for some golf and relaxation. Ate countless things i should not have, as well as had a few beers. I feel and look bloated at the moment, back on track and at the gym again tomorrow.

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

ventured off the path a little yet again, went up north for the long weekend for some golf and relaxation. Ate countless things i should not have, as well as had a few beers. I feel and look bloated at the moment, back on track and at the gym again tomorrow.

good idea! dont worry about it itll just slow u down temporarily..

[gonejeepin]

good idea! dont worry about it itll just slow u down temporarily..

thats what im hoping. I actually went zero carb today to try to sorta balance things back out, not sure if it will have much effect if any but i figured it wouldnt hurt.

[gonejeepin]

Just had a great chest workout considerring my weekend. Got 135,185,205,215 x 10, then hit some doubles with 225,235,240. Followed that up with incline db press and some cable flys, chest is on fire and it feels damn good. 20 mins cardio on the stat. Bike and macros are in check. Back on track.

[gonejeepin]

week 4 weigh-in

212 lbs
Weight loss for week -2lbs
Total weight loss -14lbs

Very suprised to still managed a 2lb loss with the binge weekend I had. This week I will keep macros 100% and if I end up with more than a 2lb loss maybe its time to adjust calories slightly, or perhaps I'm STILL loseing water?

[gonejeepin]

Good back workout yesterday, pullups, chins, bb rows and 20mins cardio. Switched the diet up a bit for the week, switched out the chicken breasts for tilapia as the chicken was becoming a chore to eat.

Starting to get a little bored with my routine also, going to change it up in 2 weeks, contemplating doing a full body 2-day split where I hit everything 2x/wk.

[gonejeepin]

Had a good shoulder workout yesterday followed by 20mins cardio. Decided first week of october I am going top change up my routine. Going to do a 2day full body split that I will cycle through twice per week.

[gonejeepin]

I thinking my routine will be as follows:
Mon
Bb bench press
Pull ups
Calve raises
Ham curls

Tues
Squats
Db military press
Bb curls
Tri pushdowns

Wed-cardio only

Thurs
Db inclince press
Chins
Deadlifts

Fri
Quad extensions
Db side raises
Db hammer curls
Overhead rope exts
Upright rowa.