Saturday, September 26, 2009

28th Day - 27 Day Assessment, thoughts and apologies

ok, so the last week has been really tough, so I haven't been able to post, sorry, but I have records.

After a refeed day on Saturday, I ate clean all week, including a total fast day on Tuesday.

Weighed myself this morning, took photographs, and took a rough tape measure across the broadest part of my middle - 44"

So, I think a big factor over the last month has been my personal issues. Normally, I am not a great sleeper, but the last month, sleeping 3-5 hrs a night with broken sleep cannot be good for your health and fatloss, but that will pass.

So again, starting stats

August 30

202.0 lbs
28.2 % BF
11 Visceral Fat
137.8 LBM

September 26

189.4 lbs (-12.6 lbs)
26.8% BF (-1.4%)
9 Visceral Fat (-2)
131.8 LBM

I don't pay attention to the last one as all my lifts are up in the gym. The LBM one is not the best parameter, neither is the absolute BF percentage but obviously I have lost a decent amount of weight.

Out of 27 days, I stayed on my low carb diet 21 out of 27 days. Two out of those days were actually true zero carb days.

Out of the remaining 6 days:

3 days were a lot of off-diet food (included in those 3 days is an evening of junk food with Sudip and Partha at Taxi's, so actually not 3 full days)

2 of those days were 'fat fasts', only fat in the form of ghee/butter were consumed at 960 calories one day and 715 calories another day

1 of those days (Day 24) was a total fast, no food, zero calories

So, I actually did pretty good. I was lifting a lot over the last month, but I think it terms of 'weight loss' I could have done better. Or, better explanation is that the creatine I started taking added a few pounds, as probably did the supplement Prime

Going forward, I am trying a different approach based on what I am reading at the zerocarbage website, although they are a bit too militaristic and loony.

A lot of folks there, on zero carb diets started losing fat a lot faster once they STOP exercising. It doesn't make sense, Charles, the moderator, has some thoughts on it, as he is ripped now, but started getting ripped once he stopped doing anything. Basically they say, zero carb with no exercise to lose fat, then lift/workout once you lose all the fat.

It's not going to hurt to try. So from tomorrow, meat only except for 'cheat days', like next Friday with beer and let's see how this no workout thing works. My next weigh in will be on Friday morning.

Friday, September 18, 2009

Day 20 of 27

woke up and had 1/4 tsp VAT, con-cret and 3 PowerFull

hit the gym for a chest and tricep workout

did some new stuff

Incline Press
37.5 lbs x 10, 8, 7 to failure

Incline Dumbell Stretch Press
15 lbs x 8
20 lbs x 8, 8
27.5 lbs x 3

Dips
5
+10 lbs x 2
3
3
3

Triceps
35 lbs x 12 to failure

came home had another 1/4 tsp VAT

ate about 2 hours later

2 big spoons of organic ghee
0.93 lb Holding Ranch beef with organic spices
1 tsp efas

6 Prime
2 Longevinex Advantage
4 Vitamin D
2 leucine

before bed 1-carboxyl (sleep)

Stats

192.0 lbs
27.4 %BF
10
132.4 LBM

Day 19 of 27

woke up had 1/2 tsp VAT, then some con-cret

breakfast

1 organic egg yolk - raw
3 organic eggs, sunny side up in organic ghee
4 slice bacon
2 sausage
small cup of organic heavy whip cream

4 Prime
7 Vitamin D
NC Brocollive
leucine

early dinner

1 organic egg yolk - raw
3 organic eggs, sunny side up in organic ghee
3 slice bacon
1 sausage
small cup of organic heavy whip cream with 1 scoop of Naked Whey

4 Prime
2 Longevinex Advantage

Stats

192.0 lbs
27.8 %BF
10 Visceral Fat
131.6 LBM

Wednesday, September 16, 2009

Day 18 of 27

didn't get much sleep, I was going to take the day off but I have too much pent up aggression

woke up and had 1/4 tsp VAT and a NC Brocollive

later some con-cret and 3 PowerFull

then I hit the gym for a back workout

T-bar
115 lbs x 25 (Sets of 1, rest periods of 30 seconds to 1 min)

1 Bad Chinup, with static hold and slow descent

Dumbell Row
55 lbs x 5 to failure, 3 to failure
immediately followed by
50 lbs x 3 to failure (both arms)

Barbell Curl
60 lbs x 5 to failure

Hammer Curl
30 lbs x 3 to failure

had a rich breakfast, I wanted to eat enough to not eat junk during lunch and I may go doing this fat fast on Tuesdays and Thursdays if it seems to work

1 organic egg yolk - raw
spoon of organic ghee
3 organic eggs - sunny side up in organic ghee
4 slices bacon
1 apricot sausage
small cup of organic heavy whip cream mixed with a scoop of Naked Whey

5 Prime
leucine
4 Vitamin D

went for lunch with my colleagues but I didn't eat anything, just iced tea
came home, took a nap, emotionally and physically exhausted
woke up and had another 1/4 tsp of VAT

Dinner with my brother at Outback Steakhouse, before I left

2 organic egg yolks - raw

leucine
2 Longevinex Advantage


Ny strip with lobster/mushroom sauce with brocolli
4 Prime

1/2 tsp VAT before bed

Stats

190.4 lbs
26.8 % BF
9 Visceral Fat
132.4 LBM

keep in mind, measurements taken on 2 hours of sleep, so may be skewed...

will maybe try fat fast tomorrow, organic ghee in am and night, or I may just go all zero carb again, let's see... I like the fat fast idea, it's easier

Day 17 of 27

didn't get too much sleep

woke up had a 1/2 tsp VAT and later a NC Brocollive

took 3 PowerFull and went for a long walk in the son

During the day I had 5 spoons of organic ghee and a tsp of efas with 2 Longevinex Advantage

that's it, a fat fast

went to my friend Loren's house, it was a traumatic evening

Stats

194.0 lbs
27.5 %BF
10 Visceral Fat
133.6 LBM

Monday, September 14, 2009

Day 16 of 27

well, today I am ratcheting down the calories to burn off some good chub this week, body comp is improving though, going to take 3 days off from the gym, and go 4 days straight Thursday through Sunday

con-cret and 1/4 tsp VAT, then a NC Brocollive a little later

I got a touch hungry, so I mixed two tbs organic ghee with 1/4 tsp organic cinnamon and 1 scoop of Naked Whey - I went for a walk :)

3 Prime
4 EFAs
leucine
4 Vitamin D

a little later, my main meal


1.12 Holding Ranch Beef - raw, with organic spices
protein pudding again, double portion with a touch of organic heavy whipping cream

6 Prime
1 leucine
2 Longevinex Advantage

and at night I was still hungry! ok, for sure i am fasting tomorrow

spoon of organic ghee with organic cinnamon
3 hardboiled organic eggs with spoons of homemade mayo
2 sausage

leucine
4 Magnesium

estimate 2700 Calories
6 grams of carbs
181 grams of protein


another 1/2 tsp VAT before bed

not looking forward to fast/fat fast tomorrow

Stats

194.4 lbs
26.6 %BF
10 Visceral Fat
135.6 LBM

Sunday, September 13, 2009

Day 15 of 27

well, my body is tired, I need a few days off from the gym, plus I'm eating a lot, although all low carb food

woke up and had 1/4 tsp VAT
then con-cret and 3 PowerFull

hit the gym

Hoist Shoulder Press
70 lbs x 5
90 lbs x 7
90 lbs x 5
90 lbs x 5
90 lbs x 5
90 lbs x 4 to failure

Incline Dumbell Press
37.5 lbs x 8 to failure
37.5 lbs x 7 to failure

Dumbell Row
52.5 lbs x 5 (each hand)

Barbell Front Raise
40 lbs x 3 to failure (felt a shoulder twinge)

Barbell Curl
60 lbs x 6 to failure

Hoist Biceps Curl
90 lbs x 4 to failure

1 organic egg yolk
3 organic eggs, sunny side up in ghee/lard
2 sausage links
1 tbs super plasma + 1/4 tsp organic cinnamon
protein pudding (2 scoops Naked Whey + 1 tbs organic ghee + 2 tbs organic coconut milk powder)
1 tsp efas

leucine
5 Prime
4 Vitamin D

after lunch went for a long walk, then took 1/4 tsp VAT

nice heavy dinner

few bites of sausage
wild sockeye salmon filet with dijon
few spoonfuls of homemade mayo
1 tbs super plasma with organic cinnamon
protein pudding with a touch of organic heavy whip cream

4 Prime
2 Longevinex Advantage
leucine
400 mg Magnesium

1/2 tsp VAT before bed

tomorrow, no workout, no big meals!

Stats

193.8 lbs
27.4 %BF
10 Visceral Fat
133.6 LBM


goal for the week is to get between 190 and 191

Saturday, September 12, 2009

Day 14 of 27

woke up early, threw down 1/4 tsp of VAT
the con-cret and 3 PowerFull and hit the gym

worked on legs today

Dumbell Squats
30 lbs x 8 - 3 sets

Hoist Leg Press
Stack x 4...

Hoist Leg Extension
110 lbs x 7...
110 lbs x 4...
110 lbs x 4...

Upstairs Calf Machine

200 lbs x 8
240 lbs x 8
280 lbs x 8
280 lbs x 8
300 lbs x 8

finished the workout with bodyweight calf raises

I stopped by the Pleasanton Farmer's Market on my home, picked up 5 lbs of ground beef and some sausage

around noon had a big lunch

2 tsp organic ghee
1 raw organic egg yolk
3 organic eggs, sunny side up in organic ghee and lard
1/2 lb breakfast sausage (shrank down a lot)
1 tbs super plasma + organic cinnamon
1 tsp efas

3 Prime
4 Vitamin D
leucine
2 Longevinex Advantage

in the afternoon had another 1/4 tsp VAT

I got hungry later in the day, so I had two meals, one at 430 and then at 730

2 scoops Naked Whey mixed with organic coconut milk

3 Prime
leucine

later

3 spoons of homemade mayo
3 organic sunny side up eggs, fried in lard and organic ghee
6 curry shrimp
2 scoops Naked whey mixed with organic coconut milk
remainder can of organic coconut milk as dinner beverage

3 Prime (9 total day because of higher calories)
400 mg Magnesium
leucine
4 Vitamin D


1/2 tsp VAT before bed

obviously had a lot of food today, workout plus a touch of boredom, will ratchet back down tomorrow

Stats

193.0 lbs
27.7% BF
10 Visceral Fat
132.4 LBM

Friday, September 11, 2009

Remembering those that passed

I still remember that horrible day 8 years ago, gosh, I can't wait till we win this war

Day 13 of 27

woke up and threw down 1/4 tsp of VAT

after a while, threw down con-cret and 3 PowerFull

hour later, started my workout

Knocked out 101 Perfect Pushups in sets of 5, felt great and pumped
did it one session this time, took 40 minutes

also started this yoga stomach move I learned from the new Dr. Eades book

then I did 1 chinup, did another one later in the day

afterwards I took my NC Brocollive and another 1/4 tsp VAT

wasn't planning on a post-workout meal, but I threw one down anyways

2 tbs organic ghee
1 scoop Naked Whey

leucine
3 Prime
2 Longevinex Advantage

I hit the gym in San Ramon for a bicep workout. Barbell curls with 60 lbs, forearms curls, and seated dumbell curls. Pretty tough actually

going for a nice walk today, trying to soak up the heat while it's there. Because of that, no extra Vitamin D today, I got fried yesterday.

dinner will be simple

3 sunny side up organic eggs fried in organic ghee (homemade, thanks Baba!) and lard
1.12 lb Holding Ranch beef - raw
organic spices, including organic cinnamon
hot sauce
1 tsp efas

leucine
3 Prime
Magnesium

1/4 tsp VAT before bed

Stats

193.2 lbs
29.1 %BF
10 Visceral Fat
130.2 LBM

Thursday, September 10, 2009

Day 12 of 27

woke up, had a 1/4 tsp VAT

then a serving of con-cret

knocked out 55 Perfect Pushups in 19 minutes

post workout meal

2 raw organic egg yolks
2 tbs organic heavy whipping cream
2 scoops Naked Whey
1 tsp efas

leucine
3 Prime
4 Vitamin D

went out for work for a bit, did some singing practice in the car

came home and did 46 more Perfect Pushups in 17 minutes

so 101 in 36 minutes (2 sessions)

going to repeat this tomorrow

good amount of raw butter
5 organic eggs sunny side in lard
1.03 lb Holding Ranch beef with organic spices
Chalula hot sauce - delish but heavy

a lot higher in calories today, will go light tomorrow, sub 800

3 Prime
2 Longevinex Advantage
leucine


1/2 tsp VAT before bed

Stats

194.0 lbs
27.7 %BF
10 Visceral Fat
133.2 LBM

Wednesday, September 9, 2009

Day 11 of 27

woke up and had con-cret, 1/4 tsp VAT, and a NC Brocollive

felt hungry so I had breakfast

1 raw organic egg yolk
3 organic eggs - sunny side up in lard
2 tsp WFN mayo
1 tsp efas

Supplements
3 Prime
4 Vitamin D
2 Longevinex Advantage
leucine

Started munching on dinner on my way home

1 tsp organic coconut oil
1.07 lb Holding Ranch beef - raw with organic spices
2 organic egg yolks - raw

Supplements
3 Prime
leucine

1/2 tsp VAT before bed

Looking forward to hitting the gym tomorrow!

Stats

195.6 lbs
27.7 %BF
10 Visceral
134.4 LBM

Tuesday, September 8, 2009

Day 10 of 27

so to mitigate yesterday, just doing a fat fast today

total intake should be about 285 calories

2 tbs organic coconut oil
1 tsp efas

and then 1/4 VAT in the AM, and 1/2 tsp VAT later in the day

I also threw down Con-cret and a NC Brocollive

Stats (yeah, I measured myself)

whoops!!!!!!!!!!

I got to hungry, so in the evening I had:

1 raw organic egg yolk
3 organic eggs, sunny side up in lard
2 spoons WFN mayo
1 tsp efas
2 scoops Naked Whey


total calories: less than 1000
Carbs: 6 grams

I also started reading the Eades's new book

my goal is by Saturday, Day 14, to be 191.8 lbs and/or 9 Visceral Fat

196.0 lbs
28.5 %BF
10 Visceral Fat
133.2 LBM

Monday, September 7, 2009

Day 9 of 27

got up, threw down a 1/4 tsp of VAT, then a NC Brocollive

threw down some con-cret and 3 PowerFull and hit the gym

hit back, traps, and a little biceps

Hoist Mid Row
120 lbs x 8, 5, 5, 5, 5 to failure

Dumbell Shrug
65 lbs x 6 to failure
65 lbs x 6 to failure

Hoist Lat Pull Down
90 lbs x 5
100 lbs x 5
90 lbs x 5
100 lbs x 1, plus an additional slow rep

Hoist Biceps Curl
90 lbs x 4 to failure

Reverse Barbell Curl
40 lbs x 7...



later at home, knocked out 1 chinup and then went back to the gym with my dad to sign him up

knocked out 5 dips

my brother and Partha wanted to grab dinner, so I broke my diet, but will just fast tomorrow to even it out, no point to weigh myself and feel bad... just Wednesday morning

popped a 'magic'

then 1 banana, 2 scoops Naked Whey, and some organic heavy whipping cream
very delicious

Dinner at Taxi's Burgers

double avocado jack burger with bacon
onion rings
diet coke

back at home

2 tbs super plasma with organic cinnamon
1 tsp efas

Supplements

6 Prime
2 Longevinex Advantage
4 Vitamin D
2 scoops Leucine

before bed

same Naked Whey conconction except with only a 1/2 banana and 3 strawberries

one more 1/4 tsp VAT before bed

Stats

194.8 lbs
27.3 %BF
10 Visceral Fat
134.6 LBM

Sunday, September 6, 2009

Day 8 of 27

Morning after that much food is always tough on the old GI track

Woke up, threw down a 1/4 tsp of VAT

then a little later, con-cret and 3 PowerFull and hit the gym, did legs today, first time in a long time

I wanted to the leg press first but it was being used, so I did some bodyweight single leg calf raises on the stairs

Hoist Leg Press
180 lbs x 8 - 5 sets

eventually, I should shift to single leg training as this is a touch late for long term use, but my knee hurts with too much weight, so I should proceed cautiously

Hoist Leg Extension
100 lbs x 12
110 lbs to failure (7, 6, 6)

Some more bodyweight calf raises then I went upstairs for the seated calf machine

160 lbs x 8
190 lbs x 8
210 lbs x 8 - 3 sets, last one to failure

Came home and had 1/4 tsp VAT, then a little later a NC Brocollive and a probiotic, stomach is killing me

Tomorrow, going to work on back, traps, biceps, and forearms.

Dinner

2 organic egg yolks - raw
1.04 lb Holding Ranch Beef - raw
organic spices including 1/4 tsp organic cinnamon
3 tbs Wilderness Family Naturals WNF Mayo
1 tsp efas

about 1100 calories


Supplements
6 Prime
leucine
2 Longevinex Advantage

800 pm: 1/4 tsp VAT

going to see my friends Brent and Loren, I miss em'

night - 1/4 tsp VAT before bed

Stats

200.0 lbs
28.7 %BF
11 Visceral Fat
135.6 LBM

Saturday, September 5, 2009

Day 7 of 27

ok, so today is carbs, why? supposedly a metabolism boost, plus eating out with the folks today... next two weeks of meals should be a 1lb of raw beef plus 5 egg yolks, so let's see

Woke up, had a 1/4 tsp of VAT

threw down some con-cret and 3 PowerFull and hit the gym

Did 29 Dips, broken down as follows:
5 Dips - BW
5 Dips x 2 sets - BW + 10
5 Dips - BW + 5
4 Dips - BW + 5
5 Dips - BW

Vertical Chest Press (3)
110 lbs to failure (9, 8, 5)

Hoist Pec Fly
70 lbs to failure (6, 5, 5)

Hoist Chest Press
70 lbs to failure (3)

Tricep Overhead Dumbell
32.5 lbs x 12
32.5 lbs x 8...

came home and had a big meal
1 Qt raw milk
3.5 scoops Naked Whey
few tablespoons organic whip cream
2 slices gluten free bread
avocado, hummus, raw butter, WFN mayo
2 slices leftover pizza with green hot pepper
1 tbs super plasma with organic cinnamon

Supplements
3 Prime
leucine

about 110 grams of protein post workout

230 pm: 1/4 tsp VAT
310 pm: 1 probiotic

500 pm: 6 BCAAs

630 pm: 2 scoops Xtend

at night

quart of raw milk
3 scoops of naked whey
Thai food with my folks at Thai House in Danville

Supplements
3 Prime
2 LA
leucine

1/4 tsp VAT before bed




Stats

193.8 lbs
28.2 %BF
10 Visceral Fat
132.2 LBM

Friday, September 4, 2009

Day 6 of 27

another day of rest, last night was fantastic, it was hard to fall asleep

felt like breakfast, so after 1/4 tsp VAT and NC Brocollive

2 scoops Naked Whey
1 tsp efas
1/4 tsp organic cinnamon

Supplements
3 Prime
Leucine
4 Vitamin D


1/4 tsp VAT around 4pm


Dinner

1.14 lb Holding Ranch beef - raw
organic spices
3 tbs WF mayo

Supplements
3 Prime
Leucine
2 Longevinex Advantage

Total Net Carbs: 5 grams


1/4 tsp VAT before bed

Stats
193.6 lbs
27.8 %BF
10 Visceral Fat
132.8 LBM

Day 5 of 27*

ok, note to self, a whole pint of heavy whipping cream, organic or not, may impede weightloss

no workout today

I kept it really low cal as yesterday was so high

woke up and a 1/4 tsp of VAT, then a little later a NC Brocollive and a Primal Defense HSO

single meal of a late lunch

1.15 lb Prather Farms Beef - raw
organic spices, including 1/4 tsp organic cinnamon

this took a long time to eat, I almost hurled a few times, I really missed the mayo... add that back for my next meat meal

Supplements
4 EFAs
6 Prime
Leucine
3 Ubiquinol (finished up what I had)
1 Potassium
4 Vitamin D

had 1/4 tsp VAT after my meal and another 1/2 tsp VAT before bed

a little off my diet, but this is why

*went to a bar last night, it was really fun, had a few sip's of a vodka tonic and grey goose on the rocks... not bad, it was totally worth it

Stats

195.0 lbs
29.0 %BF
11 Visceral Fat
131.6 LBM

Wednesday, September 2, 2009

Day 4 of 27

Preworkout
I threw down 1/2 tsp of Con-cret, then half hour later 3 PowerFull and 1/4 tsp VAT Attack

Post Workout
New Chapter Brocollive
1 tsp efas
4 Vitamin D


great workout at the 24 Super Sport in San Ramon

Dumbell Row
45 lbs x 5
50 lbs x 5: 4 sets

Clean/Press
70 lbs x 5: 3 sets

Hoist Biceps Curl
100 x 1
90 x 2
80 x 3

Hoist Lat Pull Down
80 lbs x 5
90 lbs x 5: 4 sets

Hammer Curl

27.5 x 6 to failure (each hand)

Going back to the high saturated fat, see how it affects weigh in tomorrow


1.11 lb Prather Farms Beef with organic spices including 1/4 tsp organic cinnamon (raw)
3 tbs of Wilderness Family Naturals Mayo
1 pint of organic heavy whipping cream I got from Trader Joe's

Breakdown:2900 caloriesFat: 88%Pro: 12%Carb: practically zero

Supplements
6 Prime
Leucine
2 Longevinex Advantage

went for a walk in the evening, and will take 1/4 tsp VAT before bed.


My Stats This Morning
193.2 lbs
29.1% BF
10 Visceral Fat
130.0 lbs LBM

Tuesday, September 1, 2009

Day 3 of 27

well today is my vegetarian Hanuman Chalisa day

so I am opting for a fat fast as yesterday's calorie bomb seemed to have a nice effect

so my only meal for the day was mid morning

1 tbs raw organic coconut oil
1 tsp efas
1 stick melted organic butter

960 calories

Supplements: 2 Longevinex Advantage and 4 Vitamin D

VAT Attack came in, I took 1/2 tsp in the evening and another 1/4 tsp before bed (around 130am)

I hit the gym at night, went to the SR 24 and did 15 dips (3 sets of 5)
then went to the Pleasanton 24 and did 10 dips (2 sets of 5)

Stats This Morning

196.4 lbs
30.3 % BF
11 Visceral Fat
130.2 lbs LBM

right now, I am just focusing on the weight, the other stuff usually shakes out, I had a whopping 19 grams of carbs max yesterday, so I don't have any concern that my fat inside went up, in fact I look leaner today