Doug's 11% body fat or BUST Journal

[dougz]

May 16/09

Didn't do much of anything today.. Not even a decent walk..

This cold rain sucks the energy right out of me..

Weight: 216

Diet:

3 eggs
3 egg whites
160g tomato
80g broccoli

28g Metabolic Drive
10g cocoa powder
30g peanut butter
240g skim milk

220g tuna
130g mandarin oranges, canned
120g spinach
75g 1% mf yogurt
20g walnuts
175g apple

240g chicken breast
80g broccoli
250g red pepper

220g tofu
30g peanut butter
100g cottage cheese
15g cocoa powder
28% 70% Baker's chocolate

150g cottage cheese
15g almonds

5g creatine
4000ml EFA caps
Greens+ Daily detox
2 cups of green tea


Cals. 2690 ..... Protein: 265g ... 40/20/40

[dougz]

Break In Workout B:

5 min w/u run

semi-specific excersizes

*walking lunge with upper body twist
*lateral lunge with opposite hand touch
*ball bridge/Russian twist
*T push-up


DEADLIFT

135x10
155x15x2

alternating sets

STEP UP (LEFT/RIGHT)

80x15x3

DUMBBELL ONE ARM SHOULDER PRESS (LEFT/RIGHT)

50x15x2
35x15x2 (12 on L side, weaker..)

alternating sets

WIDE-GRIP LAT PULL DOWN

"11"x15x2
"11"x13x2

HANGING CHAIR RAISES

10x3

Diet:

250g 2% cottage cheese
50g oats
14g walnuts
4g brown sugar
75g 1% milk
3 eggs
3 egg whites
110g yellow onion (BIG mistake.. WAY too much!)
160g yellow sweet pepper

WORKOUT

50g dried apricots
30g whey protein
60g frozen blueberries
235g 1.6% m.f. yogurt
10g ground flax
5g Creatine

1 lbs, 3 oz. ground turkey
200g spinach
90g yellow onion
10g butter
100 ml. salsa
100g white mushrooms
80g apple
(split into 2 meals)

180g cottage cheese
15g walnuts
1/3 scoop Greens+ Daily Detox

2 1000mg EFA caps.


Cals. 2715 ..... Protein: 255g ... 36/25/38

[dougz]

May 18/09

Weight: 216


20 air squats
20 lunges each leg
20 jump squats
20 split jumps each leg
6 burpees

2 min break

Then treadmill @6mph, 15% incline.

Sprint for 20 seconds, rest for 10 seconds x 8


That's going to be the plan for my intervals on my days off..

What I actually DID was less impressive.. LOL

Those jump squats are killer!

I didn't have access to the gym, either, so I just did modified suicides outside..

Definately reached my VO2 max!

After 12 minutes I wanted to throw up..

Diet:


250g 2% cottage cheese
50g oats
14g walnuts
75g 1% milk
10g cinnamon
1/3 scoop Greens+ Daily detox

240g chicken breast
80g avocado
200g red pepper

HIIT WO

(PN Basic oatmeal)
100g oats
260g 1% milk
28g Metabolic Drive
75g frozen blueberries

(PN shake.. sort of)
30g peanut butter
15g Metabolic Drive
140g 2% cottage cheese
10g cocoa powder
5g Creatine

270g 2% cottage cheese
160g apple
10g Cinnamon
20g almonds
1/3 scoop Greens+ DD

(PN Shake.. sort of)
2 tbsp yogurt
10g flax seeds
1 scoop Greens+ DD
30g peanut butter

4000ml EFA caps
2 cups of green tea

Cals. 3175 ..... Protein: 285g ... 33/30/37

[dougz]

May 19/09

NROL Break In

Workout A (day 14)

Actually, this was SUPPOSED to be workout A, but just out of curiosity as to my strength levels I SS'd it, kinda..

10 min w/u run

Semi-specific excersizes

Squat

barx5
95x5
145x4
195x3
215x5x3
145x15

Bench Press

barx5
95x5
145x3
165x3
185x5x3
145x5x2

Couldn't do 205..

Two Point Dumbbell Row

50x5
75x5x3

This was an odd choice..

Why didn't I do chin ups if I was going to be SS'ing this??


Diet:

4 egg whites
2 eggs
80g avacado
80g red pepper
100ml salsa
2EFA capsules

10g flax seeds
28g Metabolic drive
5g Creatine
30g peanut butter
60g yogurt

WORKOUT

15g wheat bran
60g oat bran
10g flax seeds
25g protein powder
150ml apple sauce
Didn't like this PN recipe at all.. maybe with more applesauce..

10oz peppercorn sirloin
4 cups steamed broccoli
3tsp butter

2 medium chicken breasts
3 tbsp honey mustard sauce
2 cups iceberg lettuce
1 cup spinach
2 medium apples
2 EFA caps

cals 3275 ........ Protein: 310g........ 41/21/38

[dougz]

May 20/09

No hard cardio today, I was on my feet all day, though, shopping..

Diet:

250g cottage cheese
160g apple
14g walnuts
Greens+ daily detox

60g Metabolic Drive
10g cocoa powder
1 cup cottage cheese
2 tbsp peanut butter
Greens+ daily detox

250g cottage cheese
160g apple
14g walnuts

10oz peppercorn sirloin steak
4 cups steamed broccoli
tbsp butter

PN bedtime meal
1/2 cup cottage cheese
30g whey protein powder
10g flax seeds
15g peanut butter
*sucks.. cottage cheese and whey???

cals. 2750 ........ Protein: 270 ......... 38/22/40

[dougz]

May 21/09

NROL Break In

Workout B (day 16)

Deadlifts

145x5
175x15x2

Alternating sets

Step up (R/L)

3x90

My grip strength is becoming a drawback..

Can barely make it to 15 one one leg before I have to drop the weights..

One arm shoulder presses

60x15x2 (12 with L arm)
35x15

My weaker L arm is making itself conspicuous..

Alternating sets

Wide grip lat pull downs"11"x15x2
"11"x12x1
11's again this time, but better form..Hanging chair raises3x12Diet:250g 2% cottage cheese
140g apple
14g walnuts
2 EFA caps

WORKOUT

160g frozen strawberries
65g frozen blueberries
210 frozen blackberries/raspberries
130 1.6% mf yogurt
45g whey protein powder
15g organic honey
5g Creatine

40g feta
6 egg whites
2 eggs
160g red pepper
1/2 small onion, yellow
4.75 oz Canadian bacon
EFA cap

100g spinach, raw
60g tomato
7.6 oz sirloin steak

170g 1% milk (can't find any of this low cal. milk substitute)
260g 2% cottage cheese
15g Metabolic Drive
30g peanut butter
10g cocoa powder
Greens+ multi


cals. 2770........ Protein: 300 ......... 29/27/44

[dougz]

May 22/09

Weight: 216

Not much activity today..

I was at work till 7pm, and not much was happening..

Wanted to go to the gym, but ny fish tank really needed cleaning..

So I got in some lugging of 5 gallon pails of water, at least..

Diet:

250g cottage cheese
150g apple
14g walnuts
10g cinnamon
EFA capsule

8 1/4 oz strip loin steak
90g tomato
100g broccoli
165g red peppers
EFA capsule

4 egg whites
2 eggs
4 oz Candian bacon
120g red peppers
100g salsa
100g mushrooms
21g Swiss cheese
70g avocado
EFA

250g cottage cheese
150g apple
14g walnuts
10g cinnamon
EFA capsule

1 cup 1% milk
1 cup 2% cottage cheese
35g peanut butter
15g Metabolic Drive
15 cocoa powder

cals. 2720........ Protein: 275 ......... 38/21/42

[dougz]

May 28/09

Meant to go for a WO after work, but got dragged to a BBQ..

At least I ate right, and turned down the beer..

Diet:

250g cottage cheese
150g apple
20g walnuts
10g cinnamon
EFA capsule
green tea

6 egg whites
2 eggs
3 7/8 oz Canadian bacon
170g tomatoes
50g salsa
120g mushrooms
70g avocado
EFA capsule

8 1/4 oz strip loin steak
90g tomato
100g broccoli
165g red peppers
EFA capsule
green tea

250g cottage cheese
150g apple
20g walnuts
10g cinnamon
EFA capsule

8 oz chicken breast
2 cups spinach
1/4 tomato
1/4 yellow pepper
3 tbsp red wine vinegar
1tbsp olive oil

1 cup 1% milk
1 cup 2% cottage cheese
20g peanut butter
15g Metabolic Drive
15 cocoa powder

cals. 2870........ Protein: 338 ......... 33/17/49

[dougz]

May 19/09

NROL Break In

Workout A (day 18)


10 min w/u run

Semi-specific excersizes

Squat

115x15x3

ALTERNATE SETS

Barbbell standing lunges

45x5
65x15x3

Finally did 15x3 with good form..

bad news is I had to drop the weight.. LOL

Two Point Dumbbell Row

50x5
60x15x3

ALTERNATE SETS

Push ups

3x15

Ball Crunches

3x15


Diet:

250g cottage cheese
150g apple
20g almonds
10g cinnamon
EFA capsule

28g Metabolic Drive
240g 1% milk
15g cocoa powder
25g peanut butter
150g 2% cottage cheese

WORKOUT

100g dried apricots
200g 1% m.f. yogurt
30g whey protein powder
5g Creatine

10oz wild sockeye salmon
200g baked asparagus
120g raw broccoli
1 tbsp balsamic vinegar
2 tbsp extra virgin olive oil

8oz 1% milk (chai, no sugar)

300g cottage cheese
20g walnuts
10g cinnamon
EFA capsule


cals 2680 Protein: 260g 31/29/39

[dougz]

June 3/09

Weight: 214.5

Just got back from a week of camping..

Surprisingly, I not only didn't gain any weight, but I lost another pound!

Not bad for not measuring every morsel and having no idea what my calorie totals for the days were..

I just eye-balled everything..

I felt ridiculous bringing a scale and measuring everything by the campfire..

I get enough dirty looks in the kitchen! LOL

I DID manage to pre-cook a whack of chicken breasts, and I made a few pans of home-made bars..

I just stuck to mushroom and green pepper omelets for breakfast, cottage cheese and an apple with walnuts for lunch, and chicken breasts and broccoli for dinner, and ALOT of tasteless homemade bars (gotta add more Splenda next time!) for in-between snacks, and cottage cheese and peanut butter before bed.. Also kept up with my EFA caps as best I could, and my Greens+ Daily Detox.

I think I had one or two cheat meals, but that was just some whole wheat pasta with my extra lean ground beef..

Well, the overwhelming opinion on here and various other forums I belong to is that I should be lifting heavy..

So, I think I'm going to either get back into my SS program, or a strength New Rules of Lifting program (Cosgrove), or a Maximum Strength program (Cressey)..

I'll see once I finish reading the Cressey Book..

I know, I know..

This will get me flamed by everybody ELSE who advised me to stick with a program, even if it's the wrong one.. LOL

Today I just did an SS routine:

5 min w/u run

SQUAT

BARx5
95x4
145x3
195x5x4
95x15

Probably could have done more, but I pussied out..

I wanted to ease back in after my holiday, and the previous 3 weeks of high rep stuff..

BENCH PRESS

BARx5
95x4
145x3
165x2
185x5x3
165x7

Ditto..

I noticed that I've only been wanting to take 30 second breaks btw. sets up to this point for ALL my excersizes.. So this time I Timed myself, and made myself wait for 90 seconds btw. sets.. We'll see if this helps with recovery enough to help progression and stave off stalls..

CLOSE GRIP CHIN UPS

10, 7, 6

BALL CRUNCHES

25 lbs x15x4

Forgot to take my Creatine while on holidays, so I'll try and "load" up and take 10g per day for 7 days..

Forgot to take my BCAA's this WO, also..

Diet:

I'll spare you the details.. Time for bed..

It was about 2600 cals, 6 meals 3 of them shakes, 100% PN compliant.

[dougz]

June 5/09

DEADLIFTS

135x5
185x5
235x5

Shoot.. Forgot camera, so couldn't do a video to see if my form is slipping at this weight..

Next time..

Felt good, though.. (though I DID scrape my shin a bit, so..)

SPLIT SQUATS

60x5
80x5
100x4
120x3
150x5x3

MILITARY PRESS

45(BAR)x5
65x5
85x4
105x3
135x4x3

Ouch.. Lower back gave me quite a twinge with these..

Luckily I remembered the excersize/stretch from the back book I bought recently, and after doing it for a few minutes I was good to go..



Wonder what I'm doing wrong that my back is so affected by this excersize.. I'll review the SS book and see what I can do to minimize strain on the lower back..

I was keeping my core tight, trying to lift the weight as straight up as I could.. Maybe I didn't lift my chest up as much as I could have?

BENT OVER ROWS

45x5
95x3
145x3
165x5x3

Easing back into these after doing one arm rows for a while after I tweaked my back doing bent overs earlier in the year..

HANGING LEG RAISES

10x3


I waited 90 seconds between sets this WO.. Seemed like an eternity!!

Definitely had more juice for the next sets, though..



Diet:

3 eggs
3 egg whites
300g snap peas
50g salsa
EFA cap

55g Metabolic Drive
20g peanut butter
1 cup 1% milk
180g 2% cottage cheese
15g cocoa powder
10g Creatine

WORKOUT

270g frozen blueberries, raspberries, blackberries
160g 1% frozen yogurt
30g whey protein powder
18g organic honey
EFA cap

240 chicken breast
300g snap peas (trying to eat them all before they go bad)
EFA

200g cottage cheese
30g peanut butter
1 cup 1% milk
15g Metabolic Drive

200g cottage cheese
15g walnuts

Cals 2750 Protein: 320 27/45/47

[Pips]

Originally Posted by dougz

Luckily I remembered the excersize/stretch from the back book I bought recently, and after doing it for a few minutes I was good to go..

My physiotherapist had me do this exercise too, its a McKenzie exercise. Within 1 day, it alleviated the pain in my right leg from my nerve being squashed.

Which book did you buy, Doug? And have you googled on multifidus muscles yet?

[dougz]

Which book did you buy, Doug?

McKenzie's book..

"Treat Your Own Back Pain"..

I googled that muscle, thanks..

[Pips]

I'll google the book, thanks

[dougz]

Learning something with each new book I read (big surprise)..

Well, I should say I'm finally getting behind what I'm reading..

"Eat your veggies" isn't exactly a revelation.. LOL

But with this kick in the butt from the PN book, I'm actually doing it now..

Fat Loss Troubleshooter

Learned to measure my food with a scale.. This WAS a revelation.. I'd ALWAYS been told in the other diet books to measure with cups and tbsp..

I can see how it would be hard to troubleshoot weight loss/gain if you aren't realizing your adding 25g of peanut butter to your shakes with your tbsp, rather than 15g, or adding 15g of protein powder, rather than 30 with that "scoop"..

Eat your EFA's, drink your water..

Precision Nutrition

Eat your veggies!

Eat every 3 hours.

It's ok to eat before bed.

Eat starches only after workouts for fat loss.

New Rules of Lifting

You need to take week long breaks once in a while, and mix your routine up..

Maximum Strength

Take longer breaks in between sets..

Up to now I've been taking approx. 30 seconds between sets..

It feels like forever, but at least after a 90-120 seconds I definitely feel like I have more jam for my working sets, and I feel this could help me overcome the plateaus I've been struggling with..

Anyhoo..

June 6/09

I did 12 minutes of HIIT (approx 15 seconds @12mph, 45 seconds @ 4 mph, no incline), not including 3 minutes warm up and 3 minutes cool down..

Diet

I confirmed today what I had been thinking about shakes.. You DO still need to have veggies to be PN compliant..

So I added 60g of spinach to my favourite chocolate peanut butter shake.. Didn't affect the taste at all, luckily..

3 egg whites
3 eggs
50g Canadian bacon
10g butter
100g mushrooms
150 red pepper
EFA

230g 1% cottage cheese
15g Metabolic Drive
60g spinach
30g peanut butter
15g cocoa powder
50g 1% milk
10g Creatine

250g chicken breast
50g avocado
180g broccoli
EFA

200g chicken breast
200g asparagus
100g fresh blueberries
EFA

250g 1% cottage cheese
15g Metabolic Drive
60g spinach
30g peanut butter
15g cocoa powder

2 cups of green tea

Cals. 2500 Protein: 300 35/15/30

[dougz]

June 7/09

Ordered 2 foam rollers and a resistance band today..

Will try out the Maximum Strength routine when they arrive and I can do the foam rolling and mobility work..

SQUAT

BARx5
95x4
145x3
195x2
215x5x3
145x7

SPLIT SQUAT

50x5
70x4
100x3
120x2
160x5x3

Don't think I'll do these anymore.. Not on a squat day, anyway..

My grip strength is becoming an issue, and the strain on my delts and biceps is affecting my bench a bit, I think..

BENCH PRESS

BARx5
95x4
145x3
165x2
195x5x3
145x9

CHIN UPS

10, 7, 6

5 minutes running @ 5mph

Diet:


Diet:
3 egg whites
3 eggs
50g salsa
10g butter
100g mushrooms
150 red pepper
130 tomato
2 EFA

230g 1% cottage cheese
15g Metabolic Drive
60g spinach
30g peanut butter
15g cocoa powder
250g 1% milk
10g Creatine

200g tuna
25g almonds
75g 1% mf yogurt
125g mandarin oranges
125g spinach
160g apple
2 EFA

230g 1% cottage cheese
15g Metabolic Drive
30g peanut butter
15g cocoa powder
1 scoop Greens Daily Detox

WORKOUT

250g frozen blueberries, raspberries, blackberries
15g honey
30g protein powder
170g 1% mf yogurt
150g asparagus (not in the shake, of course)

1 cup green tea

200g cottage cheese
15g peanut butter
15g cinnamon
50g snap peas

Cals 2750 Protein 270g 32/28/40

[Pips]

Originally Posted by dougz

Ordered 2 foam rollers

prepare for pain!

[dougz]

[dougz]

June 8/09

Didn't feel like doing HIIT today..

Full day at work, kids wanted to play, watch a movie with me..

Not to mention I'm sore from Sunday..

Diet:

250g frozen black, blue, and black berries
15g honey
75g 1% mf yogurt
30g whey
80g avocado

100g broccoli
180g chicken breast
100g avocado
2 EFA

250g 2% mf cottage cheese
30g almonds
210g apple

30g Metabolic Drive

200g asparagus (eaten BEFORE)
350g silken tofu
85g 70% Baker's chocolate
15g cocoa powder
30g peanut butter
30g whey (Iso Natural)
15g Bio X Rocky Road whey
815 cals!

*DANG!

Should have punched this into fitday before I ate it all.. LOL

It's an AWESOME recipe, though...

Going in the rotation once I cut the recipe in half..

Oh well..

Gave my metabolism a bit of a curve ball, at least..

Cals 3060 Protein: 300 .... 35/25/40

[dougz]

June 09/09

DEADLIFTS

135x5
185x5
235x5x2

Form slipping?



MILITARY PRESS

barx565x5
85x5
105x5
125x5x3



Am I doing these right? Am I leaning back too far?
I lightened the load a bit and tried toreally concentrate on form..

Back still hurts from doing them..

BENT OVER ROWS

BARx5
95x5
115x5
135x5
175x5x3

HANGING CHAIR RAISES

10x3

Diet:

100g mushrooms
50g salsa
3 eggs
3 egg whites
8g butter
260g red pepper

30g peanut butter
70g avocado
175g ricotta cheese
250g 1% milk
30g whey protein
15g Bio X rocky road
15g cocoa powder
10g Creatine

WORKOUT

250g blue, black, and raspberries
250g 1% mf yogurt
15g honey
30g whey protein
1 scoop Greens+ Daily Detox

200g chicken breast
150 broccoli
2 EFA

250g cottage cheese
30g Metabolic Drive
60g spinach
15g peanut butter
2 EFA

2 cups green tea

Cals: 2700 Protein: 300 .. 32/22/46

[dougz]

June 10/09

No cardio or NEAT besides doing a water change on my fish tank..

Diet:

120 chicken breast
80g red pepper
20g almonds

300g ricotta cheese
28g Metabolic Drive
60g spinach
150g 1% milk
20g cocoa powder
10g Creatine

120g chicken breast
160 red pepper
70g avocado
60g tomato
EFA

200g cottage cheese
20g cocoa powder
15g Metabolic Drive
60g spinach
15g peanut butter

120g spinach
125g mandarin oranges, canned
20g almonds
210g tuna
175g 1% mf yogurt
180g apple
EFA

200g cottage cheese
20g cocoa powder
15g Metabolic Drive
60g spinach
15g peanut butter

1 cup green tea

Cals 2700 Protein: 275g .. 38/21/42

[dougz]

June 11/09

SQUATS

BARx5
95x4
145x4
195x3
215x2
225x5x3
145x10

BENCH PRESS

BARx5
95x4
145x3
165x3
185x2
205x5x3
145x7

CHIN UPS

10, 7, 6

BALL CRUNCHES

45 lbs x15x3

7 minutes running @ 5mph, no incline.


I don't know wether it's the Creatine, or the fact that I'm taking longer breaks in between sets (I started doing both at around the same time), but I'm not getting nauseous or shaky after my workouts anymore.. I even can do 5-7 minutes of cardio before heading home, and can take my time with my PWO shake, instead of rushing around with trembling hands..

I was also reading some Fatloss thingie by Leigh, and it looks like I'm going to have to shoot for 11% body fat, before I can start eating for mass, again..

Yikes..

Guess I'm going to have to get a mod to rename this journal.. LOL

[Pips]

Or start a new one when you reach 20%!

Sometimes its easier to have smaller goals, and when you reach them, set new one. Set your goal too high, and it may be too daunting.

[diamondpete]

bump

needed to bump you to get at the title

Good work on getting to the renaming the 20 to 11

PM me again when you are ready and I will rename it:

Doug's 5% body fat or BUST Journal



Cheers

[Juleske]

you are eating so clean! How's the weightloss going?

[OldGuy]

On your deadlifts your hips are rising before your shoulders. Lowering your hips a little more may give you the right leverage so everything moves together.

[dougz]

Sometimes it's easier to have smaller goals..

Meh, baby stps are for pussies.. LOL

How's the weight loss going?

\

Thanks, Jules..

My weight continues to trend down (well, haven't weighed myself for 4 days, so hold that thought.. On a mini vacation)..

Still eating clean on vacation, just not really able to see what my daily totals are without my trusty fitday available..

If I was really organized I'd have the meals pre-made..

Baby steps.. LOL

I've not bothered with cheat meals..

Maybe when I get down to 15%, or so.. LOL

My sweet tooth is more than quelled with tofu pudding once in a while, and chocolate peanut butter protein shakes..

My carb tooth is killing me, though..

Pancakes, burgers... *sigh*

Brutal!!!!!!!!!!!!

Thanks, Old Guy..

I'll work on that..

I'm afraid to lower my hips any more as I don't want o be squatting it up..

[dougz]

June 13/09

Jesus..

20% off a day pass to Gold's Gym and it's STILL like $15..

Makes me appreciate my gym in Mackenzie, where a drop in is $3...

But I got a WO in on my 3 day trip in PG, so that's alright..

DEADLIFT

135x5
185x5
235x5
255x5x2

Ouch.. Not going to do 2 working sets of these anymore.. Too hard on the back when my next excersizes are military presses and bent over rows..

In fact, as I said, I'm going to start doing seated db's from now on..

MILITARY PRESSES

BARx5
65x5
85x4
105x3
135x4x3

Could NOT bang out another rep for any of my working sets.. :*(

I was waiting 2 min. btw. sets, too, so..

So much for my theory that it would help me bust through plateaus..

ONE ARM ROWS

Back really hurt after the presses, so I didn't want to push it and did these instead..

My left rotator cuff is giving me grief on these at this weight, so all the more reason to keep with the bar bent over rows..

HANGING CHAIR RAISES

10x3

[dougz]

June 14/09

Did the roller work from the Maximum Strength book..

*$#@! those hurt!!

The ball in the gluts and the foam roller on the IT band, especially..

The stretches felt pretty good, though..

Took me 35 minutes to get through both the roller work and the mobility stuff..

Still doing some reading on the Maximum Strength programs..

We'll see whether I do it or not..

SQUATS

BARx5
95x4
145x4
195x3
215x2
245x5x3
195x6

BENCH PRESS

BARx5
95x4
145x3
165x3
185x2
205x5x3
165x5

Didn't feel as good with these as I did last week..

I got my 3x5, but not only did I not progress, I was bridging like a motherf*cker for the last reps on the last 2 working sets..

Dunno.. Had a pre WO shake and everything, waited 2 minutes btw. sets..

Working out in the evening, maybe?

Better luck next time..

CLOSE GRIP CHIN UPS

10, 7, 6

FRONT AND SIDE PLANKS

1 min, 30 sec. each side..

[stingo]

Glad to see you at JP. Nice workouts here too.

*subscribed*