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alquemy
06-28-10, 3:38 am
Age: 37
Height: 5'9"
Current weight: 248
Goal weight: 200
Current bodyfat %: Unknown, best estimate at 28%
Goal bodyfat %: 10%

Quick synopsis:
Though I've always been a big dude I've always carried the size well; people would always think I'm about 30 pounds lighter than I really am. With the exception of most of my twenties (where I indulged myself in all things party), I've been athletic to varying degrees, from casual weightlifting to daily Crossfit workouts. In October of last year I hurt my right knee while running, took time off, then eventually had surgery done this past March. From October to when I finally came off the crutches I managed to balloon from 225 to 250! I've never been so aware of my gut before in my life so far, and it's time to fuckin' change this once and for all. I'm also dealing with high blood pressure by taking meds when I know all I have to do is get down to a reasonable weight to control it.

I draw the fuckin line right here.

The plan:
Weight workouts four times a week. Because I'm still recovering from knee surgery and going through physical therapy I unfortunately can't train legs or do any truly effective cardio for at least another 3 weeks. To compensate I'll just stick to a low calorie, high protein/low carb diet, consuming 6 meals a day and staying at 1800 calories. Once I'm able to add cardio I'll adjust my diet accordingly. I haven't figured out what the training split will be like yet, but I've been training for so long it's pretty instinctive in regards to what exercises I'll do. I'll be sure to post all workouts with details.

It's good to be here. Let's do this.

C.Coronato
06-28-10, 10:21 am
Awesome my man. Whats the diet looking like?

alquemy
06-28-10, 4:30 pm
Awesome my man. Whats the diet looking like?

When it comes to food I keep things pretty simple. My preferred protein sources are grilled chicken breasts (though I occasionally throw in a thigh for flavor), baked salmon, canned tuna, eggs, Muscle Milk, and a once a week steak. While I'm doing low-carb I stay completely away from starches; for carbohydrates and fats I like spinach, green beans, raw nuts, black olives, cucumber, extra virgin olive oil, etc. Since I've been "comfort eating" now for the past couple of months my main challenge in the early goings will be portion control, and getting accustomed to (and even LIKING) not feeling full all the time. I've done it before, and when it becomes routine I actually feel great eating little.

Supplement wise I'm taking the usual Animal Pak for my multi, and that's about it for now. Once I hit a wall with the fat loss I may incorporate some thermogenics, but that won't be for awhile. I have a can of Animal Stak that's waiting to be opened; I'll start a first cycle of that after my body get's used to training again, which should be within three weeks.

Thanks for the support...love the community! Bay Area ABC meet coming up this Saturday!

alquemy
06-29-10, 12:27 am
Workout:

Incline Bench Press empty bar x 40, 65x20, 95x15, 115x10, 135x9, 135x7
Bench Press 135x10, 135x10, 135x9, 135x8
Seated Shoulder Press 65x10, 85x9, 85x8, 85x7
Lateral Raises 17x10, 20x10, 20x10, 20x10


Meals:

9am
2 scoops Muscle Milk, 1 1/2 cup soy milk

12pm
1/2 cup green beans, 8 oz. grilled chicken breast

3pm
1 cup mixed greens, 1 cup alfalfa sprouts, 6 oz. tuna w/mayo, 6 oz. chicken salad, black olives, pickled ginger

5pm pre-workout
2 teaspoons peanut butter

6:30pm post-workout
2 scoops Muscle Milk

7:30pm
3 whole eggs, 8 oz. chicken breast, 1 Tbsp olive oil

10pm
8 oz. grilled pork chop

I don't know the exact calorie count, but this is roughly around the 1800 calorie range. I don't really get too crazy with the measuring, but I know what works for me; I've used this method to lose 35 pounds a couple of years ago. For the workouts I've decided to do a push-pull split, doing pushes on Mondays and Thursdays, pulls on Tuesdays and Fridays. Once I'm cleared by my physical therapist to work legs I'll incorporate them and change my split. First time back in the gym in months, and it felt great! I'm weak, but you gotta start somewhere.

alquemy
06-30-10, 2:00 am
Workout:

Lat Pulldowns - 90x20, 100x20, 140x10, 150x8, 150x6, drop set 100x6
T-Bar Rows (on incline "bench") - 90x15, 135x8, 135x8, 135x8
One Arm Rows - 45x15, 55x10, 55x10, 55x10


Meals:

9am
2 scoops Muscle Milk, 16 oz. soy milk

12pm
8 oz. steamed fish, 1/2 cup green beans

3pm
1 cup mixed greens, 1 cup alfalfa sprouts, 1/2 cup red peppers, 1/4 cup pickled ginger,
8 oz. chicken breast, 1/4 cup black olives

6pm Pre workout
2 Tbsp peanut butter

9pm Post workout
2 scoops Muscle Milk

10pm
3 whole eggs
6 oz. chicken breast
1 Tbsp olive oil

alquemy
06-30-10, 11:53 pm
No workout

Meals:

8:30am
2 scoops Muscle Milk
16 oz. soy milk

12pm
8 oz. grilled chicken thighs
1 cup bok choy

3:30pm
8 oz. tuna salad w/mayo
1 cup mixed greens
1/2 cup alfalfa sprouts
1/2 cup red pepper
1/4 cup artichoke hearts
1/4 cup black olives

6:30pm
6 oz. grilled chicken breast salad w/mayo
2 whole eggs

9pm
2 scoops Muscle Milk
12 oz. soy milk

alquemy
07-02-10, 5:41 pm
Workout:

Lat Pulldowns - 90x20, 100x15, 140x10, 150x9, 150x8
T-Bar rows on incline - 90x10, 135x8, 135x8, 145x8
One Arm Rows - 45x10, 55x10, 65x10, 65x8
Seated Machine Rows - 90x20, 110x20, 110x20

Meals:

9am
2 scoops Muscle Milk
8 oz. soy milk

12pm
8 oz. steamed fish
1 cup bok choy

3pm
1 cup mixed greens
3/4 cup alfalfa sprouts
1/2 cup artichoke hearts
1/4 cup pickled ginger
1/4 cup black olives
8 oz. chicken breast salad w/mayo

7pm post-workout
2 scoops Muscle Milk

9pm
10 oz. grilled chicken breast

My energy levels are getting better on a calorie deficit (though I miscalculated initially...I think my diet for this first week has been more in the 2200 calorie range), so I eliminated my postworkout snack of peanut butter yesterday, and despite that I still felt fine.

alquemy
07-03-10, 12:09 pm
No Workout (saving it for ABC meet!)

Meals:

9am
2 scoops Muscle Milk
8 oz. soy milk

12pm
3/4 cup zucchini
6 oz. steamed fish
3 oz. grilled chicken thigh

4:30pm
1 cup mixed greens
1 cup alfalfa sprouts
1/2 cup artichoke hearts
1/4 cup black olives
1/4 cup pickled ginger
8 oz. chicken breast salad w/ mayo

7:30pm
10 oz. grilled chicken breast
3 Tbsp cottage cheese

around 10pm
1 shot J&B scotch

around 1am
6 oz. grilled chicken breast
3 Tbsp cottage cheese

My band came over and chilled out at around 9, they were drinking, so I said fuck it, I'll have one. BUT THAT WAS IT! Aside from all the sugar, alcohol makes me make bad decisions...bad food decisions, especially late at night. Yeah, ya'll know what I'm talking about!

ABC meet today! Hell yeah.

alquemy
07-03-10, 10:43 pm
Just had our ABC meet today...I'll post my meal log later. Since I didn't write down my workout I'm gonna post this now with my memory still somewhat fresh:

Incline Presses - Bar x 40, 95x15, 135x10, 155x8, 165x6, 165x5
Bench Presses - 135x10, 185x5, 225x1, 245x1, 135x10
Hammer Strength Presses - 90x8, 90x6x3x2 (rest pause), 90x6 w/2 negatives
Cable Crossovers - 65x25, 65x20 (drop set) 40x10
Pec Dec - 50x10, 60x10, 60x10

The other guys were doing one-rep-max's on bench, so I took advantage of the spotters and atmosphere and gave it a go. I admittedly did a lot better than I thought I'd do. I love those ABC meets!

alquemy
07-04-10, 1:01 pm
9am
2 scoops Muscle Milk
12 oz. soy milk
1 Tbsp peanut butter

2:30pm post workout
2 scoops Muscle Milk

3:00pm (ABC post workout meal)
Mongolian BBQ buffet
Approx. 15 oz. meat (pork, beef, chicken)
Approx. 3 cups mixed vegetables (bean sprouts, carrots, cilantro, jalapenos, mushrooms)
Approx. 3 Tbsp sesame oil
Approx. 1 oz. fried chicken
1 small egg roll
1 fortune cookie

8pm
8 oz. grilled chicken breast

10:30pm
Handful of raw walnuts

1am
3 Tbsp cottage cheese


The meal at the Mongolian barbecue place was HUGE! Both Solid Tongan and myself are dieting right now, but we all busted ass so hard (not to mention the fact that we were at a fuckin buffet) that I went back for a second plate. I was full for hours, so my subsequent meals were obviously very small.

alquemy
07-05-10, 1:37 am
Rest Day

Meals:

10am
2 scoops Muscle Milk
10 oz. soy milk

2pm
about 10 tortilla chips
approx. 1/2 cup homemade guacamole

4pm
8 oz. chicken thigh and leg (prepared in soy sauce and sugar stew)
1 1/2 cup white rice
3/4 cup macaroni salad (w/ mayo, onions, canned salmon, jalapeno)

7pm
about 6 tortilla chips
approx. 1/4 cup guacamole

9pm
8 oz. chicken thigh and leg
1 1/2 cup white rice
1/2 cup macaroni salad

It's July 4th, so some friends came over and we made food; I took care of the Hawaiian stuff and my roommate made his awesome guacamole. I'm all carbed up and feel quite odd right now. I guess this is why cheat days exist: to remind dieters that what we're doing is the right thing for us! It was delicious, but I'm looking forward to feeling hungry and lighter again.

alquemy
07-06-10, 1:41 am
Rest Day

Meals:

10am
4 whole eggs
4 oz. grilled chicken breast
1 Tbsp olive oil

2pm
8 oz. grilled chicken strips
1 cup cole slaw
1 cup coffee w/ 1 tsp half-n-half

5:30pm
2 scoops Muscle Milk
10 oz. soy milk

8:30pm
9 oz. hamburger patty (93%)
1 cup white rice

10:30pm
about 1/4 cup raw walnuts

moreofme2kill
07-06-10, 1:47 am
nice man, keep it up, and dont underestimate yourself!!!!!

alquemy
07-07-10, 7:11 pm
No workout. I had to do some manual labor at work yesterday, went home, iced the knee, and then the fucker started hurting. I'm not training legs right now, but I didn't feel like limping to the gym. Oh well.

Meals:

9am
2 scoops Muscle Milk
8 oz. soy milk

12pm
10 oz. grilled chicken breast
1 cup string beans

6pm (late cause of work)
8 oz. chicken thigh
3 whole eggs

9pm
6 oz. canned salmon
8 oz. soy milk


Yesterday sucked...sore knee, missed meals, not enough greens. So it goes...that's life sometimes!

alquemy
07-07-10, 7:11 pm
nice man, keep it up, and dont underestimate yourself!!!!!

Thanks, homie!

alquemy
07-08-10, 1:30 am
Workout:

Lat Pulldowns - 100x20, 100x15, 140x8, 140x8, 150x6, 150x6
T-Bar on incline - 90x12, 135x8, 135x8, 145x6, 145x6x3x3 (rest pause)
Hammer Strength seated rows - 45x10, 45x10, 45x10, 45x10

Meals:

8:30am
4 whole eggs
3 oz. canned salmon

12pm
8 oz. grilled chicken thigh
1 cup zucchini
2 pc. California roll

3:30pm
1 cup mixed greens
1/2 cup artichoke hearts
1/2 cup black olives
1/4 cup pickled ginger
1 cup alfalfa sprouts
8 oz. chicken breast
2 oz. turkey

7pm
1 cup mixed greens
1/2 cup black olives
1/2 cup peas
1/4 cup pickled ginger
8 oz. chicken breast salad w/mayo
2 oz. shrimp

10pm
4 oz. canned salmon

alquemy
07-09-10, 6:06 pm
No workout (had a gig last night, soundcheck early evening)

Meals:

9am
2 scoops Muscle Milk
8 oz. soy milk

12pm
8 oz. steamed fish
1 cup zucchini
1/2 cup eggplant

4pm
8 oz. grilled chicken breast
1 cup bok choi

9pm-12am
3 Johnnie Walker Red Labels, neat
(again, I was playing a show!)

1am
10 oz. roasted chicken thighs

alquemy
07-10-10, 5:33 pm
No workout

Meals:

9am
3 whole eggs, scrambled
4 oz. grilled chicken breast

1pm
1 cup mixed vegetables (baby corn, mushrooms, onions)
8 oz. steamed fish

7pm
Buckhorn Grill Roadhouse Salad w/ tri tip

11pm
10 oz. chicken breast and thigh

No time to cook, no time to workout...I wish I was a pro athlete with a cook, but so it goes. I feel like I've gotten the hang of eating smaller meals again, so I'm going to make it a point to eat even smaller meals but with a little more frequency.

alquemy
07-10-10, 9:40 pm
Bench Press - Barx40, Barx40, 135x10, 135x10, 185x4, 185x4, 185x4
Incline Dumbbell Press - 50x8, 50x8, 55x7
Machine Bench Press - 100x10, 110x8, 110x8 drop 60x10
Cable Crossovers - 40x20, 60x20, 60x20


I wish I had a spotter! My bench sets at 185 could've gone to 5 or 6 reps, but I second guessed myself. Can't wait for the next ABC.

alquemy
07-11-10, 1:31 am
11am
3 whole eggs
2 egg whites

1:30pm
2 scoops Muscle Milk
1 Tbsp peanut butter

4pm post workout
2 scoops Muscle Milk

5pm
8 oz. 93% lean hamburger patty
scrambled eggs (1 whole, 2 whites)
1 cup spinach

8pm
8 oz. 93% lean hamburger patty
4 eggs (1 whole, 3 whites)
1 cup spinach
1 Tbsp olive oil

11pm
1 Tbsp peanut butter
1/2 cup soy milk

Holy shit, I'm hungy. Water is my friend!

alquemy
07-11-10, 4:28 pm
Lat Pulldowns - 100x20, 100x20, 140x10, 150x8, 160x8 drop 100x5
T-Bar rows on incline - 90x15, 135x10, 145x8, 145x8
Hammer Strength Seated One Arm Rows - 45x10, 55x10, 65x10

alquemy
07-12-10, 12:25 am
10am
6 eggs (3 whole, 3 whites)

1pm post-workout
16 oz. 93% lean hamburger
1 cup spinach
1 Tbsp olive oil

4pm
2 Tbsp peanut butter

8pm
10 oz. grilled chicken breast
3/4 cup green beans
1 boiled egg
1/4 cup mushrooms

10:30pm
1 Tbsp peanut butter


I ran out of Muscle Milk powder so I just ate solid meal post workout, doubling the amount of protein to compensate some. I'm gonna switch to regular whey protein since it's lower in calories and fat.

moreofme2kill
07-12-10, 2:30 am
one pound burgers, thats what the fuck im talkin about.

alquemy
07-14-10, 3:21 am
one pound burgers, thats what the fuck im talkin about.

Ha! Yeah, that shit filled me the fuck up! I tell you though, I CAN'T WAIT for my weekly cheat meal. I'm still figuring out what it's gonna be...probably a cheesesteak with cheese fries...hell yeah. Overall I'm doing fine, though. I'm pretty much in the mode now, as in the it feels great to be hungry mode. Sounds insane, but I actually like it.

alquemy
07-14-10, 3:27 am
No workout

Meals:

9am
8 eggs (2 whole, 6 whites)

12pm
8 oz. grilled chicken breast
1 cup green beans
1/2 Tbsp olive oil

3:30pm
2 whole boiled eggs

5:30pm
8 oz. 92% lean hamburger patty
1/4 cup mushrooms
1/2 cup green beans

8pm
2 Tbsp peanut butter

9pm-12am
1 shot Jameson
1 vodka soda

1am
4 oz. canned salmon


I saw TOOL and only had those two drinks. Good thing I don't drink beer!

alquemy
07-14-10, 3:30 am
No workout

Meals:

9:30am
3 whole eggs
4 oz. grilled chicken thighs

12:30pm
8 oz. grilled chicken breast
1/2 cup green beans
1 tsp olive oil

3:30pm
2 whole boiled eggs

6:30pm
2 Tbsp peanut butter

9:30pm
8 oz. 92% lean hamburger patty
1 cup spinach
1 tsp mayonnaise

alquemy
07-16-10, 12:35 am
Workout:

Seated Barbell Presses - BarX15, BarX15, 65x10, 85x10, 85x9, 95x5, 95x5, 95x5
Lateral Raises - 17x12, 17x12, 20x10, 20x10, 20x10, 25x8, 25x8 drop 5x15 drop 10x10

Meals:

8:30am
8 eggs (2 whole, 6 whites)

11:30am
8 oz. 93% lean hamburger
3 oz. grilled chicken breast
1 cup spinach
1/4 cup green beans

3pm
2 boiled whole eggs

7pm post workout
2 scoops whey protein

8pm
8 oz. grilled chicken breast
1/2 cup salsa
1 flour tortilla

10pm
1 vodka soda

2am
3 oz. canned salmon


I've added 2 capsule of Optimum Nutrition BCAA'S 30 minutes before the workout. I also switched to Optimum Nutrition whey protein from Muscle Milk (less fat and calories). My physical therapist has cleared me to do more leg work that she presribes (slow bodyweight squats, slow step-ups, slow one-leg squats...you get the idea), but no more than that. I'm cleared to use the elliptical for up to 30 minutes but to keep the resistance at about 50%, so I still can't really get a good cardio workout from that, but it's better than nothing.

alquemy
07-16-10, 12:49 am
Workout:

Lat Pulldowns - 100x20, 100x20, 140x10, 150x10, 160x8, 160x8, 170x6 drop 100x5
T-Bar on incline - 90x15, 135x10, 145x10, 155x8, 155x8
Hammer Strength seated one-arm rows - 45x12, 55x10, 65x10, 75x10, 75x10


Meals:

10am
3 whole eggs
1 small pork sausage
4 oz. chicken breast

1pm
8 oz. grilled chicken thighs
2 pc. California roll
1 cup eggplant
3/4 cup mixed vegetables (baby corn, mushrooms, onions)

4pm
2 sticks ostrich jerky

8pm post workout
2 scoops whey protein

9pm
5 oz. grilled chicken breast
2 whole eggs
1 cup spinach

11pm
4 oz. canned salmon


Pretty low carbs but I'm feeling stronger. I think I'll stick to this diet when I'm able to do cardio just to see how it works; so far, so good. I can't wait for my weekend cheat meal, and yes, I'll post it!

TheAnima!Packist
07-16-10, 12:52 am
Dude, overall nice performance, I like that one sess with two sises with like 50 sets each. Bangin!!! Diet is looking sweet as well.

Late, Pack

alquemy
07-16-10, 4:53 am
Dude, overall nice performance, I like that one sess with two sises with like 50 sets each. Bangin!!! Diet is looking sweet as well.

Late, Pack

Thanks, homie. I don't really care to do a lot of different exercises cause I admittedly don't really like a lot of the bodybuilding movements, i.e. exercises designed for the sole purpose of muscle hypertrophy. I like compound movements and Olympic lifts, but as you may have read my knee surgery recovery is keeping me from that, and unfortunately that'll be the case for at least another month. Can't wait to start deadlifting again!

I peeped your journey and that's looking good, man. Keep it up!

TheAnima!Packist
07-16-10, 12:27 pm
yea i feel ya on the knee I tore my quad completely in two back in high school, like all three sections but after about a year it bounced back and extensions and presses are awesome. So I feel ya on the surgery. I even walked on that bitch torn to the nurses office, went into shock haha. But keep it up and don't overkill and that knee will be right back doing its job.

Late, Pack

alquemy
07-17-10, 2:49 am
Workout:

Bench Press - Barx50, Barx50, 135x12, 135x10, 185x3, 185x3, 155x5, 165x5, 165x5
Incline Dumbbell Press - 55x8, 55x6, 55x8
Seated Machine Bench Press - 90x15, 100x10, 100x10
Cable Crossovers - 60x20, 70x15, 70x15, 70x15

After getting a good warm-up on the bench I went straight to my "no spotter max", but couldn't get more than 3 reps at 185 today. Next week I'll just pyramid up to 185.

Meals:

8:30am
8 eggs (3 whole, 5 whites)

11:30am
8 oz. grilled chicken breast
3/4 cup spinach

2:30pm
6 oz. canned salmon

6:30pm post workout
2 scoops whey protein

8pm CHEAT!!!!!!
5 small Filipino pork sausages
2 cups steamed white rice
5 pieces chicharron (Filipino style fried pork skin)
2 small size Twix bars


I admittedly have been thinking of chicharron for the past few days, so on the way to the gym I stopped at the nearest Filipino restaurant and picked up a few (along with some sausages). Jesus...as always when dieting and the cheat meal hits, it's amazing for a few bites, but afterwards I'm like "damn...my taste buds keep telling me yes but my stomach is saying I'm full!", but I keep going anyway. Needless to say, I feel pretty lethargic right now. Looking forward to being hungry tomorrow!

alquemy
07-23-10, 2:48 am
Excuses:
Old friend came in from out of town last weekend, which in turn started a trickle-down effect...too much booze, too much food, too little food, too little sleep...no time to cook, no time to grocery shop, no time to workout. He was only here over the weekend into Monday, but that was enough to throw my week off. There were only a couple of bad food meals, most of the others being small and healthy. But still...all that drinking threw my low-carb state waaaaaaay off. Anyway, that's my story!

alquemy
07-23-10, 2:56 am
Workout:
Bench Press - Bar x 50, Bar x 40, 135x12, 155x8, 175x5, 185x4
Smith Incline Bench - 135x10, 185x5, 185x5

Elliptical - 30 minutes, moderate heartrate, resistance 12 (of 20)

*My physical therapist cleared me to start doing cardio on an elliptical, though I should still keep the resistance moderate and duration at 30 minutes. She also said in a week or so I should be able to start doing resistance leg exercises. Deads and squats!!!!!!!

Meals:

9:30am
3 small pork sausages
3 whole eggs
3 oz. chicken breast

1pm
8 oz. grilled chicken breast
1/2 cup spinach

3:30pm
1 Tbsp peanut butter

7:30pm post-workout
2 scoops whey protein

8:30pm
3 whole eggs
8 oz. chicken breast
1 cup spinach

11:30pm
2 Tbsp peanut butter
2 scoops whey protein

**This is my first full day this week of eating well and it feels great! It wasn't that much food, and I definitely felt the difference in my workout; I didn't have the drive to do more sets and exercises.

TheAnima!Packist
07-24-10, 12:34 am
heh heh heh here come the squats and deads thats gonna be a hell of a day

Late, Pack

alquemy
07-24-10, 3:06 pm
Workout:

T-Bar Rows on incline - 90x20, 90x15, 135x10, 145x8, 155x8, 160x6
Lat Pulldowns - 140x10, 150x8, 160x8, 170x6
Hammer Strength One Arm Rows - 55x12, 65x10, 70x8, 70x8

Meals:

9:30am
4 whole eggs
1 Tbsp ketchup

12:30pm
8 oz. grilled chicken breast
1 cup spinach
2 Tbsp ketchup

4pm
2 scoops whey protein
1 Tbsp peanut butter

6pm post-workout
2 scoops whey protein

7:30pm
6 oz. chicken breast
2 cups romaine lettuce
2 baby tomatoes
1/2 avocado

12am
super quesadilla w/ carnitas (8 oz. pork, about 2 Tbsp sour cream, about 3 oz. cheese, about 1/2 avocado, about 8 tortilla chips)
1 cake donut


I was craving, so I went for it. It started with ketchup. I never thought that was gonna taste so fuckin good. Then after watching "Inception" with a friend, he wanted a burrito, so I went for it and got a quesadilla...and a donut. I gotta go grocery shopping soon!

alquemy
07-24-10, 11:22 pm
Seated Barbell Presses - Bar x 30, 65x15, 85x10, 95x8, 105x6, 115x6, 115x5
Lateral Raises - 20x12, 20x12, 20x10, 20x8, 20x8 drop 15x5
Upright Rows - Bar x 25, 65x15, 75x10, 75x10, 75x10

Elliptical - resistance 13, average heart rate 140 bpm, 30 minutes

I checked my heart rate about 15 minutes into it and saw it was at 160 bpm, so I lowered resistance from 15 to 13 and slowed down a bit, looking to keep it at 130 bpm. My knee seems to be holding up good.

alquemy
07-25-10, 3:22 am
11:30am
6 eggs (3 whole, 3 whites)

3:30pm
2 scoops whey protein

6:30pm post-workout
2 scoops whey protein

7:30pm
8 oz. chicken thigh
1 cup spinach

10:30pm
14 oz. top sirloin steak


I went and got groceries today. This week's protein selections are top sirloin steak and tilapia. I haven't had tilapia since I was a kid growing up in Hawaii. I've actually been boycotting it since I really didn't like it that much, and I think it's hilarious that the lowly tilapia is now being served in uppity foodie restaurants. But it was cheap ($7.99 for a bag of about 10 frozen fillets), so I went with it.

alquemy
07-26-10, 6:05 pm
No workout.

Meals:

11:30am
2 whole eggs
8 oz. ahi poke (raw tuna, cubed, with sea salt, sesame seeds, and usually sesame seed oil)
1 Tbsp olive oil

Rest of day
A blur of nachos and LOTS of booze. Woke up this morning feeling bloated and shitty. No cheating for two weeks...I start Ox's keto diet today!

TheAnima!Packist
07-27-10, 12:22 am
Dude, those booze are getting ya brother. Gatta work that shit off. Ox's keto should help you accomplish that though, good luck!!

Late, Pack

alquemy
07-27-10, 1:03 am
Dude, those booze are getting ya brother. Gatta work that shit off. Ox's keto should help you accomplish that though, good luck!!

Late, Pack

I know it, man. Funny thing is that I don't really drink at all, but last two weekends have been an old friend invasion. No excuses, though!

alquemy
07-27-10, 1:27 am
Workout:

Bench Press - 135x10, 155x9, 175x8, 185x6, 195x6
Incline Dumbbell Press - 50x10, 55x9, 60x8, 65x8, 65x8
Seated Machine Press - 100x20, 110x15, 120x10, 120x10
Cable Crossover - 30x20, 35x20, 40x20

Elliptical - 30 minutes, average heart rate 135 bpm

**I'm no longer listing my warm-up sets with an empty bar...just work sets.

Meals:

9am
6 eggs (3 whole, 3 whites)

12:30pm
8 oz. roasted chicken breast
1 cup spinach

3:30pm
2 Tbsp peanut butter

7pm post-workout
2 scoops whey protein

8:00pm
10 oz. top sirloin steak

10:30pm
6 oz. tilapia

**I decided to start a keto diet today. Per Ox's instructions I'm going to go two weeks without a cheat meal then do a massive carb cheat as the last meal of the day once a week. I'll finish up my jug of Optimum Nutrition whey protein soon and start using some whey isolate, probably the Universal one.

alquemy
07-28-10, 1:45 am
Workout:

T-Bar rows on incline - 135x10, 145x9, 155x8, 165x8, 170x8
Lat Pulldowns - 140x10, 150x9, 160x8, 170x8, 170x6 drop 120x5 drop 100x5
Hammer Strength One Arm Rows - 55x10, 65x10, 75x10, 80x8, 80x8

Elliptical - 30 minutes, resistance 6 (of 10), average heart rate 140 bpm


Meals:

9am
6 eggs (3 whole, 3 whites)

12:30pm
8 oz. roasted chicken breast
1/2 cup spinach

3:30pm
2 Tbsp peanut butter

8pm post-workout
2 scoops no-carb whey protein

9pm
10 oz. top sirloin steak
1 cup spinach

11pm
6 oz. tilapia

**I bought a jug of Isopure No Carb whey protein isolate today. I was very apprehensive of the flavor (I still have nightmares of Weider's Dynamic Muscle Builder All Natural (Shit) Flavor from when I was a kid), but the creamy vanilla was actually good. I'll start taking a protein shake as my last meal of the day starting tomorrow.

alquemy
07-29-10, 3:46 am
No workout

Meals:

8:30am
6 eggs (3 whole, 3 whites)

12pm
8 oz. grilled chicken thighs
1 cup green beans

3:30pm
8 oz. tuna w/ about 1 Tbsp mayo
1 cup alfalfa sprouts
1/2 cup mixed greens

6pm
1/2 deviled egg
6 oz. tilapia

9:30pm
3 oz. cashews

11pm
10 oz. top sirloin steak


**I went to a friend's housewarming bbq after work. As expected, there were LOTS of carbs and starches there. They grilled burgers, but they also slapped cheese on all the patties. Good thing I brought tilapia with me! I also went to a bar after band practice tonight. Almost as soon as we got there I said "see ya!" and came home and ate a steak. It's gonna be a long 16 weeks!

alquemy
07-30-10, 3:20 am
Workout:

Seated Barbell Press - 65x12, 85x10, 95x8, 105x7, 115x6
Lateral Raises - 20x10, 20x10, 20x10, 25x8, 25x5 drop 15x5
Upright Rows - 65x10, 75x10, 85x9, 95x8, 95x8

Elliptical, resistance 15 (out of 20), average heart rate 135 bpm


Meals:

9am
6 eggs (3 whole, 3 whites)

12pm
8 oz. grilled chicken thighs
1 cup green beans

3:30pm
8 oz. tuna salad w/ mayo
1/2 cup alfalfa sprouts
1/2 cup mixed greens

7pm
2 Tbsp peanut butter

10pm post-workout
2 scoops no-carb whey protein isolate

11pm
10 oz. top sirloin steak

alquemy
07-31-10, 5:38 pm
No workout

Meals:

8am
6 eggs (3 whole, 3 whites)

11:30am
8 oz. roasted chicken breast and thigh
1/2 cup green beans

3pm
8 oz. tuna salad w/ mayo
1/2 cup alfalfa sprouts
1/2 cup mixed greens

6pm
handful of cashews

9pm
8 oz. chicken salad w/ mayo
2 cups mixed greens
1 cup alfalfa sprouts
about 1 Tbsp pickled ginger

1am
2 scoops no-carb whey
handful of cashews

**Couldn't workout today cause of an unexpected work emergency that kept me there til 12:30 last night. Good thing I was able to go to a nearby deli before in the afternoon to stock up on salad and cashews.

alquemy
07-31-10, 5:57 pm
T-Bar rows on incline - 135x10, 145x9, 155x8, 165x7, 175x6
Lat Pulldowns - 140x10, 150x9, 160x8, 170x7, 180x6 drop 140x5 drop 100x5
One Arm Rows - 60x10, 60x10, 65x8

Elliptical - resistance 16 out of 20, average heart rate 127 bpm

**I should mention that after weight training I do my physical therapist prescribed exercises (bosu ball squats, step ups, hamstring and lower back strengthening exercises with a Swiss ball, leg straightening exercises). After that I take 500g of BCAA's (I also take 500g pre workout) then get on the elliptical. Also of note is that I started the keto diet on Monday and haven't felt any loss of strength; I've actually been getting stronger. I've also noticed a bit of cardiovascular improvement. After increasing the resistance on the machine but still keeping the same pace (at about 80-85 strides per minute) my average working heart rate has dropped from around 140 bpm to 127.

alquemy
08-01-10, 2:27 am
8am
2 scoops no-carb whey protein

11am
1 whole egg
8 oz. tilapia

1pm post-workout
2 scoops no-carb whey protein

2:30pm
8 oz. baked salmon
1/2 cup spinach

6pm
6 eggs (3 whole, 3 whites)
1/2 cup spinach
1 tsp peanut butter

9pm
8 oz. baked salmon
1 cup alfalfa sprouts
about 3 oz. cashews

10:30pm
2 scoops no-carb whey protein
1 Tbsp peanut butter

**I ate a lot more food than normal today. I think the absence of beef just really left me not feeling as full at the end of the day. I lost 4 pounds this week (water), so I'm on the right track. I'll go back to my usual 6 meals tomorrow and drink more water if I'm feeling hungry.

alquemy
08-02-10, 2:27 am
Workout:

Bench Press - 135x12, 155x8, 175x6, 185x4, 185x5
Incline Dumbbell Press - 55x10, 60x8, 60x8, 65x6, 65x6
Cable Crossovers - 40x20, 50x15, 60x12, 60x12, 60x12 drop 40x6

Elliptical - 30 minutes, resistance 16 of 20, average heart rate 132 bpm


Meals:

10am
6 eggs (3 whole, 3 white)

1:30pm
2 scoops no-carb whey
1 Tbsp peanut butter

5pm post-workout
2 scoops no-carb whey

6:30pm
6 oz. salmon
1 cup alfalfa sprouts

9pm
7 oz. 80% lean hamburger
1 cup alfalfa sprouts
1/2 cup spinach

11:30pm
2 scoops no-carb whey
1 tsp peanut butter

alquemy
08-03-10, 1:48 am
Workout:

Seated Press - 85x10, 95x10, 105x8, 115x6, 125x6
Laterals - 20x12, 25x10, 25x8, 25x8, 25x6 drop 15x6
Upright Rows - 75x10, 85x9, 85x8, 85x8, 85x8

Elliptical - 30 minutes, resistance 16 of 20, average heart rate 135 bpm

**This is the end of one week of being on a keto diet, and I'm starting to really feel the initial sluggishness associated with starting ketosis. The weight didn't drop or anything, but by I did notice a decrease in vigor, and by the time I got to cardio I was pretty gassed.


Meals:

8:30am
6 eggs (3 whole, 3 whites)

11:30am
2 scoops no-carb whey
small handful of cashews

2pm
6 oz. salmon
1/2 cup spinach

5pm
2 scoops no-carb whey
1 Tbsp peanut butter

7:30pm post-workout
2 scoops no-carb whey

8:30pm
7 oz. 80% lean hamburger
1/2 cup spinach
1 cup alfalfa sprouts

11pm
1 Tbsp peanut butter


**I'm FUCKIN' STARVING! But I remember this feeling, and it feels good to feel light. I'm going to incorporate a good sized salad for lunch starting tomorrow. I'm following the Ox keto prescription so no cheat meal yet, not until next Monday (which will be two weeks since starting the diet).

alquemy
08-04-10, 12:45 am
No workout

**After being gassed yesterday I realize that I may be overtraining. As usual it's hard to accept the fact that the body needs rest, especially when in a caloric and carb deficit.

Meals:

8:30am
7 eggs (3 whole, 4 white)

11:30am
2 scoops no-carb whey
handful of cashews

2:30pm
6 oz. tilapia
1/2 cup spinach

5:30pm
7 oz. 80% lean hamburger
1 cup alfalfa sprouts
3 oz. sauteed onions (in a little olive oil)
1 nori sheet (seaweed sheet for sushi)

8:30pm
4 whole boiled eggs

10:30pm
2 scoops no-carb whey protein
1 Tbsp peanut butter

**I was feeling really lightheaded and weak today, and that was just at work. I think I need to go with 4 solid meals and 2 shakes to see if it'll help curb my hunger and overall shitty feeling. I figure 4 eggs comes to about the same caloric content as a shake and 1 Tbsp peanut butter.

alquemy
08-04-10, 5:20 pm
Holy shit...I think it just took me awhile for my body to reach the ketosis threshold, cause I'm feeling that shitty loopy/weak feeling everyone talks about. Yesterday I thought it might be the lack of whole food and the decrease in calories, but it feels like it's just ketosis setting in. Feels kind of like nicotine withdrawal or some shit like that. Anyway, I'm so in my head and weird feeling right now that I couldn't help but post this. Can't wait for this strangeness to be over!

alquemy
08-05-10, 2:39 pm
No workout

**I did have a rather taxing physical therapy appointment, though. She got me doing plyometrics (jumping onto a bosu ball), doing all these shuffle stepping stuff (to see if I can jump rope soon), and squats with a 30-pound barbell. Doesn't sound like much, but with a weak knee in rehab and being in the throes of the ketosis transition this shit had be TIRED!

Meals:

8:30am
6 eggs (3 whole, 3 whites)

11:30am
6 oz. baked salmon
1 cup spinach
4 oz. mushrooms
4 oz. onions

2:30pm
4 whole boiled eggs

5:30pm
10 oz. chicken salad w/mayo
1 cup mixed greens
4 pepperoncinis

8:30pm
6 oz. baked salmon
1/2 cup spinach
2 oz. onions
2 oz. mushrooms

11pm
2 Tbsp peanut butter

**My 5:30 meal was picked up at a deli that I frequent, and the only protein source that was left out (it was closing) was chicken salad, tuna salad, and a bunch of cold cuts. So I went for the lesser of all those evils. The chicken is good quality breast, but the "evil" I'm referring to is the mayo. Oh well. I don't think the trace amount of sugar in the mayo will knock me out of ketosis, but still, I felt kinda bad eating it. I was feeling EXTRA loopy yesterday, especially after the therapy session. Depending on how I feel at the end of my work day I may take the rest of this week off from working out since I'm feeling crazy spent and insane right now. I'll still do mild cardio on the elliptical, but I may stay off the weights for a few days. Today I'm going to incorporate more fats into my meals, as I think one of the reasons why I'm extra loopy is that I haven't been including as much fats as I think I should. I'm also going to take in 4 whole food meals as opposed to 3.

alquemy
08-06-10, 11:52 am
No workout

Meals:

8:30am
6 whole eggs

11:30am
1/2 cup romaine lettuce
1/4 cup carrots
1 tsp balsamic vinaigrette
2/3 cup dill chicken salad w/ sunflower seeds
1 cherry tomato

2:30pm
6 oz. tilapia
1/2 cup spinach
3 oz. onions
3 oz. mushrooms
2 oz. cashews

8pm
5 oz. serving of ceviche (scallop, calamari, shrimp, tiny salad, lime juice)

10:30pm
7 oz. 80% lean hamburger
1 1/2 cup alfalfa sprouts
7 pepperoncinis
2 sheets nori

**An old friend from out of town paid me a surprise visit, so that took away my workout and my usual after-work-pre-workout meal. We then went to her favorite tapas restaurant where I had to watch her eat fried calamari with aioli, fried plantains w/ black beans and sour cream, bread, and drink a few glasses of sangria. I almost said fuck it, my cheat comes early (I'm scheduled for Sunday), but thought better of it, mostly because it's not two weeks yet, but also because I had this whole feast I was planning on cooking for me and some friends! Anyway, it was a bit difficult at first but the ceviche (and many glasses of water) satiated me until we could get the fuck out of there.

I feel the ketosis transition settling down. I'm switching up breakfast to eating six whole eggs as opposed to the 3 whole/3 white thing I started with, just to see how it feels. I admittedly haven't figured out my macros yet and have been shooting from the hip and going on instinct and common sense, but I have so much weight to lose I think that just "following my nose" and basically not be stupid is good for now. Once I hit a plateau (which I hope will never happen, but it should) I'll dial in the macros and work it.

alquemy
08-07-10, 11:26 pm
No workout

Meals:

8:30am
2 scoops no-carb whey
2 Tbsp peanut butter

12pm
5 oz. grilled chicken breast
2 cups spinach
1/4 cup black olives
1 Tbsp vinaigrette dressing

3:30pm
7 oz. 80% lean hamburger
2 sheets nori
2 cups alfalfa sprouts
6 pepperoncinis

6:30pm
2 whole boiled eggs

8:30pm
5 oz. grilled salmon
1 cup spinach
1/4 cup red peppers
1 cherry tomato
1 Tbsp olive oil
1 tsp balsamic vinegar
5 pepperoncinis

11:30pm
8 oz. chicken breast
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 cup spinach
1/4 cup onion
1/4 red pepper
2 cherry tomatoes
4 pepperoncinis

**It felt like I ate a LOT of food today...definitely the most vegetables I've had since starting the diet. I was hanging with my visiting friend and other friends, so there were meals for sure. It was admittedly hard to say no to quantity with all the food around, so I just made do with a lot of veggies. I won't be adding balsamic vinegar unless it's a cheat meal. I was stupid to think there was no sugar in that shit; there's 5 grams of sugar per tablespoon!

alquemy
08-08-10, 5:49 am
Workout:

T-Bar Rows w/ incline - 135x10, 160x9, 160x7, 160x6
Lat Pulldowns - 150x10, 160x9, 170x8, 180x6
Seated Rows - 100x10, 120x10, 120x9, 140x8

Elliptical - 30 minutes, resistance 6 of 10, average heart rate 130

**I decreased my set total to 4 per exercise as opposed to the usual 5 today since I still felt like I may be a bit weak from the ketosis transition, but I actually felt fine. I also made it a point to keep my heart rate at or below 130 bpm so as to burn fat and nothing else.


Meals:

8:30am
9 oz. chicken breast
1 sheet nori
5 pepperoncinis

12pm
7 oz. 80% lean hamburger
5 pepperoncinis

6pm post-workout
2 scoops no-carb whey

8pm
7 oz. 80% lean hamburger
5 pepperoncinis

9:30pm
2 scoops no-carb whey
2 Tbsp peanut butter

2am
1 Tbsp peanut butter

**It's really hard to keep a consistent eating schedule when surprise friend visits happen! Though I must say that I'm getting quite good at this not-eating-crap-or-drinking-liquor-when-I'm-out thing. I did my weekly weigh-in today at the gym and got 243, so I'm seven pounds gone with at least 43 more to go til Thanksgiving. My energy levels are coming back to normal, I'm feeling good...I'm on my way.

alquemy
08-08-10, 11:52 pm
No workout


Meals:

10:30am
2 scoops no-carb whey

1:30pm
5 malasadas (Hawaiian-style donut holes)

4:30pm
6 whole eggs
1 cup spinach

7pm - 8:30pm
about 3 cups white rice
2 servings lau lau (about 4 oz. pork, 2 oz. butterfish, 5 oz. taro leaf)
2 malasadas
1 cup macaroni salad

**Note to self: cheat meals should be EATEN OUT! I should avoid making dinners for myself and others on my cheat because I just can't stop eating. Well, I stop when I can absolutely not eat anymore, which is bad! My second "meal" today was the extra cheat, my reason for this was that there was the Aloha Festival in San Francisco, and you could get fresh malasadas there (something that's not available anywhere here, unless you make'em yourself, which I will not be doing!), and since this is my one time a year I can do it, I ate a bag of them at the festival. Needless to say I almost immediately felt strange, as if I was on drugs. Then I thought "wow, people feel like this all the time and don't even realize it!". I feel crazy full right now, and am looking forward to tomorrow when I can get back to normal again.

alquemy
08-10-10, 8:30 pm
No workout

**I was planning on working out but I forgot that I was going to see the Rush concert!

Meals:

8:30am
2 scoops no-carb whey

11:30am
8 oz. grilled chicken breast
1 Tbsp olive oil

2:30pm
8 oz. grilled chicken breast
1 Tbsp olive oil

6pm
6 oz. chicken breast
1 cup alfalfa sprouts
1/4 cup black olives

5pm - 10pm
about 4 shots of vodka
1 shot of Jameson
about 12 oz. beer

12am
about 4 oz. Portugeuse sausage
about 1 cup rice
about 1/2 cup macaroni salad

**Yes, I fuckin' drank. and no, it wasn't my cheat meal, but yes, I ate carbs, because yes, I was drunk. I kind of thought that maybe I'd be able to not drink, but who was I kidding? Rush is one of my favorite bands of all time, and probably my favorite rock band to see live. They tour once very few years, so I thought fuck it, I wanna get trashed! As you can see it doesn't take a whole lot to get me wasted, and I'm not really a beer guy either. Another reason to not make feasts at home for the cheat meal: LEFTOVERS!

alquemy
08-11-10, 1:56 pm
No workout

**I was so spent from the night before that I couldn't make it to the gym. Rule: NO DRINKING UNTIL THANKSGIVING.

Meals:

9am
2 scoops no-carb whey

12pm
8 oz. roasted chicken breast and thigh
2 cups bok choi

3pm
5 oz. chicken salad
1 cup alfalfa sprouts

6pm
4 oz. Portuguese sausage

9pm
2 whole eggs
6 oz. grilled chicken breast
5 pepperoncinis

alquemy
08-13-10, 3:42 am
Workout:

Bench Press - 135x12, 155x10, 175x6, 185x4, 185x5
Incline Dumbbell Press - 55x10, 60x10, 65x8, 65x6, 65x6
Pec Dec - 80x12, 100x8, 80x12, 80x12

Meals:

9am
6 whole eggs

12pm
8 oz. grilled chicken breast
1 Tbsp olive oil
4 pepperoncinis

3pm
8 oz. grilled chicken breast
1 Tbsp olive oil
4 pepperoncinis

6:30pm post-workout
2 scoops no-carb whey

8:30pm
6 oz. flank steak
1 cup asparagus
4 oz. ahi poke

10:30pm
8 oz. chicken breast

alquemy
08-13-10, 3:48 am
Workout:

T-Bar rows w/ incline - 135x10, 160x9, 170x8, 180x6
Pulldowns - 130x12, 140x11, 150x10, 160x9
One Arm Rows - 60x10, 60x10, 60x10, 60x10

Elliptical - resistance 17, average heart rate 140, 30 minutes


Meals:

8:30am
6 whole eggs

12pm
8 oz. roasted chicken thigh and breast
1 cup bok choi

3:30pm
8 oz. grilled chicken breast
4 pepperoncinis

7:30pm
5 oz. chicken breast

10:30pm post-workout
2 scoops no-carb whey

12am
8 oz. roasted chicken thigh
1/2 cup green beans

alquemy
08-14-10, 3:57 pm
No workout

Meals:

9am
6 whole eggs

12pm
8 oz. chicken breast
1 cup green beans
1 tsp olive oil

3pm
8 oz. chicken breast
5 pepperoncinis
1 Tbsp olive oil

7pm
8 oz. flank steak
2 cups spinach, mushrooms, peppers

10pm
8 oz. ahi poke

12:30am
8 oz. chicken breast
1/2 cup green beans
1 tsp olive oil

alquemy
08-14-10, 10:25 pm
Seated Presses - 95x10, 95x8, 105x8, 115x6
Laterals - 17x20, 17x15, 17x10, 20x8 drop 15x5
Upright Rows - 85x10, 85x9, 85x8, 85x8.5
Bent Over Laterals - 15x10, 10x10, 10x10

Elliptical - 30 minutes, resistance 19, average heart rate 135 bpm

**I added bent over laterals just to start training my rear delts, something that I (as well as a lot of folks) tend to neglect. I felt strong today, though I didn't really make any big increases in weight this time. Did the usual knee rehab stuff...leg's getting stronger. I think I'll be doing squats with weights soon.

alquemy
08-15-10, 9:13 pm
11:30am
6 whole eggs

2:30pm
1 oz. chicken thigh
6 oz. tilapia

5pm post-workout
2 scoops no-carb whey

7:30pm
10 oz. grilled chicken breast
1/3 cup green beans

10:30pm
9 oz. tilapia

alquemy
08-16-10, 3:24 am
Workout:

Air squats - 25, 25
Squats - Bar x 25, Bar x 15, Bar x 10

Elliptical - 35 minutes, resistance 19-20, avg hr 130 bpm

**I decided to make today my first official leg day. As you can see, not much happened, but as it has been with rehabing the knee it's all about taking it sloooooooow.

Meals:

9:30am
2 scoops whey

12:30pm
6 whole eggs

2pm post-workout
2 scoops whey

4pm CHEAT
1 quesadilla with cheese, pork, avocado, sour cream, jalapenos
tortilla chips w/guacamole, sour cream, jalapenos, salsa
1 pint ice cream

10pm semi-cheat
8 oz. chicken breast
1 small fuji apple

**I think starting next week I'm gonna start eating a cleaner cheat meal, like just a lot more carbs but minimize "extra" shit like sour cream and ice cream. I got a fuji apple today but didn't have room to eat it early, so I ate it with my last meal and it was waaaaaaaay better than that ice cream I got!

Weigh-in : 240

alquemy
08-17-10, 12:29 am
Bench Press - 185x3, 185x4 1/2, 185x5, 185x5
Incline Bench Press - 135x7, 135x7, 135x6, 135x5
Cable Crossovers - 50x20, 50x20, 50x20, 50x15

Elliptical - 15 minutes, 20 resistance, avg hr 134 bpm

**I switched things up today, warming up thoroughly then instead of doing the usual pyramiding the weight up I just jumped up to my current max weight without a spotter on the bench. The first two sets was a classic case of not concentrating enough. When I got to set 4 I completely psyched myself out and got to five reps without having to drop them. I also switched out incline dumbbell presses for the bench, just for variety's sake. Unfortunately my cardio session got stopped short because I had to come back to work (where I am now, goddammit).

alquemy
08-17-10, 2:58 pm
9am
6 whole eggs

12pm
8 oz. chicken thighs
3 oz. green beans
1 tsp olive oil

5pm post-workout
2 scoops whey

6pm
8 oz. salmon
1 cup mixed greens
1/4 cup jalapanos
1/4 pepperoncinis
1/4 cup olives

9pm
8 oz. chicken breast
3 oz. green beans
1/2 an onion

12am
2 scoops whey
handful of walnuts

2:30am
6 oz. chicken breast

alquemy
08-18-10, 11:08 am
No workout

Meals:
9:30am
6 whole eggs
1 oz. mushrooms

12:30pm
10 oz. roasted chicken breast and thigh
1 cup bok choi

3:30pm
8 oz. chicken salad
1 cup alfalfa sprouts
about 2 jalapenos

7pm
8 oz. chicken thighs
1/2 onion
3 oz. green beans
1 jalapeno
1 tsp hot chili oil

9:30pm
2 scoops whey

**I was at work until 1:45am the night before (deadlines!) so I was dead-tired today...went to bed at 10:00, which for me is early as shit. That's pretty much why I skipped Meal Six. As you can see I'm kinda getting into the spicy shit these days. I think the pepperoncinis was the gateway drug for me; I usually am not into spicy stuff all the time, but in my quest for low-to-no-calorie-and-carb flavor my taste for chili peppers has grown significantly.

alquemy
08-19-10, 2:05 am
Workout:

T-Bar rows w/incline - 135x10, 170x7, 170x7, 170x8
Lat Pulldowns - 140x12, 140x12, 150x10, 160x8 drop 130x5 drop 100x5
One Arm Rows - 60x10, 60x10, 60x10, 60x10

Elliptical - 35 minutes, resistance 16-17, avg hr 130 bpm

**My physical therapist gave me clearance to try and do standing weight exercises like military presses, so on shoulder day (tomorrow) I'll give it a try. Next back day I'm also going to give bent over rows a try. I'm getting closer to deads!

Meals:

8am
6 whole eggs

11am
2 scoops Ultra Iso Whey
handful of walnuts

2:00pm
8 oz. chicken breast
1/2 onion

7pm post-workout
2 scoops no-carb whey

8pm
6 oz. tilapia
1 chicken drumstick
1 cup spinach and mushrooms
3 pickled jalapenos

10:30pm
6 oz. tilapia
1 chicken wing
2 pickled jalapenos

**I bought a can of Universal Ultra Iso Whey and was relieved to find the taste quite pleasant (I got chocolate), especially since the no-carb powder I've been taking (Nature's Best Isopure, vanilla) really didn't taste all that great. It wasn't terrible, but I started to get really sick of the taste.

alquemy
08-20-10, 2:30 am
Workout:

Military Press - 95x8, 95x7, 95x6, 105x6
Upright Rows - 85x10, 95x9, 95x8, 95x9
Lateral Raises - 15x12, 15x12, 15x12, 15x12

Elliptical - 35 minutes, resistance 7 of 10, avg hr 125 bpm

***It was great to do military presses! Seated presses are fine, but standing makes me feel like I'm actually doing real work. I also opted to go light on the laterals, really wanted to concentrate and feel the contraction in my medials, but also to mix it up some with the heavy presses (well, heavy to me for now!). I also went reeeal slow on the elliptical to keep my heart rate from going over 130. It doesn't feel like I'm getting anything done, but if this is the best way to spare muscle then so be it. I'll keep doing cardio this way until the diet's over, then I'll get back to intense cardio (which is what I prefer).

Meals:

8:30am
6 eggs (4 whole, 2 whites)

11:30am
2 scoops Iso Whey
1 Tbsp peanut butter

2:30pm
8 oz. chicken breast
3/4 cup spinach and mushrooms
handful of walnuts

4:30pm
2 scoops Iso Whey
1 Tbsp peanut butter

7pm post-workout
2 scoops Iso Whey

8pm
5 oz. carne a la parilla
1 roasted jalapeno
4 green onions
3 oz. avocado

10pm
4 whole eggs
2 jalapenos
2 pepperoncinis

alquemy
08-21-10, 4:14 am
No workout

Meals:

8:30am
6 whole eggs

11:30am
2 scoops Iso Whey
1 Tbsp peanut butter

2:30pm
8 oz. chicken salad
2 cups mixed greens
1 cup alfalfa sprouts
1/3 cup black olives

6:30pm
6 oz. tilapia

10pm
8 oz. grilled chicken thighs
1 cup spinach and mushrooms
1 tsp hot chili oil

12:30am
8 oz. chicken breast

alquemy
08-26-10, 6:22 pm
UPDATE:

I got hit with the flu pretty hard the past few days, and am now feeling somewhat normal enough to be able to type! So yeah, not really eating, definitely not working out! I'll be back on form by the weekend, so to whoever gives a shit I'll be posting again soon.

SolidTongan
08-26-10, 8:20 pm
Al, good to see you're feelin' better from your flu. I haven't been able to sticc with my diet consistently due to some stuff, but I'm rekindling that fire, though. lol I need to get away from all the diet sodas and shit; it's been fuccin' with my progress. How's the low carb come for you?

alquemy
08-27-10, 5:15 pm
Al, good to see you're feelin' better from your flu. I haven't been able to sticc with my diet consistently due to some stuff, but I'm rekindling that fire, though. lol I need to get away from all the diet sodas and shit; it's been fuccin' with my progress. How's the low carb come for you?

Lo-carb was kind hard at first but I'm used to it now. I lost a lot of water in the first couple of weeks but everything slooooowed down after that. I'm gonna drop from 6 yolks to 3 in my breakfast and do more cardio and see how that goes. It's hard to be patient; when I last weighed in last weekend I saw that I didn't lose any weight at all, my kneejerk reaction to that being to drop calories significantly and do high intensity cardio, which is what worked for me last time, but the drawback to that was that I lost a lot of muscle and strength, so I gotta be patient! I have until the first week of December, and I haven't done no-carb before, so this is all finding out what works for me while trying to lose as much fat as possible.

Good to see you back on, homie!

TheAnima!Packist
09-14-10, 12:35 pm
Been quiet in here brother, ::echo:: ::echo::. Where you at???

Late, Pack

alquemy
09-26-10, 11:00 pm
Been quiet in here brother, ::echo:: ::echo::. Where you at???

Late, Pack

Hey man...I've been out of the game for a bit for sure, and when I'm unable to do shit I don't like to be around it or I get all pissy like a bitch! Long story short, besides still being congested from that reeeeal bad flu I had a month ago, I hit a bit of money trouble a couple of weeks ago, and that trickled down to not being able to buy enough food, which in turn trickled down to not eating enough, etc, etc, etc. Anyway, I'm hitting the gym tomorrow, AND I did grocery shopping this weekend!

So yeah, I'm back!

TheAnima!Packist
09-26-10, 11:54 pm
right on bro, I will pray things look up for you. Always find a way to bust something out, pushups incline decline, something. I am also glad to hear you are doing better.

Late, Pack

alquemy
03-11-11, 12:18 am
Insane work schedules and general laziness has sidelined the fuck out of me for months. Excuses, excuses. The Arnold just happened, and watching my favorite bodybuilders kick ass (not to mention just being a FAT FUCK) is inspiring me to start taking care of myself again. I work security at a weed dispensary by day (yes, California!) and work as a bouncer in a couple of nightclubs four nights a week. I'm putting in my notice at this one club I work three nights so I'll have time and energy to cook, workout, and sleep again. All this extra money isn't worth it if I'm feeling like shit all the fuckin' time!

We got a SF Bay Area ABC coming up on the 26th...fuck yeah!

TheAnima!Packist
05-09-11, 11:32 pm
Hey alq, keep it up man I have been out of it my self due to injury but don't quit.

Pack

alquemy
09-09-11, 3:44 pm
In other words, it's taking me a few tries to really get this down! I've had a mellower work schedule lately (full-time day job, only one night a week at a nightclub), and it's time to nail this healthy thing down! I've been really disciplined with music, and seeing the tangible and measurable increases is skill and finesse (I play guitar, and yes, I shred!) is inspiring me to transfer that dedication to my need to be healthier and stronger. To start, here's what it's going to look like:

Thursdays/Mondays - Push Days

Smith Inclines x3
Dumbbell Presses x3

Military Presses x3
Laterals x3

Close Grip Presses x3
Pushdowns x3


Fridays/Tuesdays - Pull Days

Pulldowns x3
T-Bars x3
Pull-ups x3

Barbell Curls x3
Alternate Dumbbell Curls x3


On all workout days I'll finish with 100 bodyweight squats (though I'll work up to that the first week). Yes, my knee is not nor will it ever be the same, but once I shed some pounds it'll feel better and I'll start having a dedicated leg day. I'll be following this routine for 8 weeks then switch things up again.

My diet won't be too crazy. I'll just concentrate on cleaning it up and eating 6 small meals a day. I won't be manipulating calories or macros for this first eight weeks. In fact, I may not bother with that until the beginning of next year. I just need to concentrate on reverting back to being conscientious of what I eat and how often I do so.

alquemy
09-09-11, 6:44 pm
Smith Machine Inclines - 135x10, 135x8, 135x6
Dumbbell Bench - 30x10, 30x8, 30x7

Military Press - 45x12, 45x12, 45x10
Lateral Raise - 15x12, 15x10, 15x8

Weight-assisted Dips - -120x8, -120x6
Pushdowns - 50x12, 60x10, 60x8

Air Squats - 58


Weight: 256 lbs, estimate around 28% bodyfat

SolidTongan
07-29-13, 2:27 pm
How's the training goin', brotha? I see you've disappeared off the forums just as I have. LOL

alquemy
08-01-13, 9:38 pm
Yo Tongan...yeah, I disappeared in a big way...or I should say, I disappeared to very small proportions!

After my knee surgery a couple of years ago I basically stayed away from doing any kind of real leg work. I even stayed away from deadlifts. Then earlier this year I thought "fuck it", so I started incorporating a true leg day in the rotation, with copious amounts of squats and leg presses, and even adding deadlifts to my back day. Then, of course, the knee started hurting. I was a typical dude and tried to work through it, but when I started limping I finally went to the doctor. I thought I was going to need surgery again, but instead I was told that I have knee arthritis now, and it's something I have to deal with for the rest of my life. So I stopped working out altogether, once again depressed at yet another debilitating condition that's keeping me from training how I used to. But I'm finally getting over it...this is my body as it is now, I don't get paid to be an athlete, so I'll just have to act like a proper 40-year old man and work around my injuries, but also being aware of not causing any more injuries. It's that second part that I've always had a hard time with, but I'm so sick of being injured that I need to be mindful and more mature about what my limits are. Don't get me wrong...I'll still TRAIN FUCKIN HARD! I just won't be doing any heavy squats or shit like that...no matter how badly I want to!

SolidTongan
08-09-13, 4:36 am
Yo Tongan...yeah, I disappeared in a big way...or I should say, I disappeared to very small proportions!

After my knee surgery a couple of years ago I basically stayed away from doing any kind of real leg work. I even stayed away from deadlifts. Then earlier this year I thought "fuck it", so I started incorporating a true leg day in the rotation, with copious amounts of squats and leg presses, and even adding deadlifts to my back day. Then, of course, the knee started hurting. I was a typical dude and tried to work through it, but when I started limping I finally went to the doctor. I thought I was going to need surgery again, but instead I was told that I have knee arthritis now, and it's something I have to deal with for the rest of my life. So I stopped working out altogether, once again depressed at yet another debilitating condition that's keeping me from training how I used to. But I'm finally getting over it...this is my body as it is now, I don't get paid to be an athlete, so I'll just have to act like a proper 40-year old man and work around my injuries, but also being aware of not causing any more injuries. It's that second part that I've always had a hard time with, but I'm so sick of being injured that I need to be mindful and more mature about what my limits are. Don't get me wrong...I'll still TRAIN FUCKIN HARD! I just won't be doing any heavy squats or shit like that...no matter how badly I want to!

Just do what I'm doin' with my knee injury, build the strongest upper body you can! LOL

alquemy
08-16-13, 3:57 pm
Just do what I'm doin' with my knee injury, build the strongest upper body you can! LOL

Ha! Damn...I didn't know you hurt your knee. What was the injury?

SolidTongan
08-18-13, 3:23 am
Ha! Damn...I didn't know you hurt your knee. What was the injury?

First, it was a meniscus tear. Now, it's an ACL tear. LOL I still squat with it though, but it's real light work. I don't go over 315lbs...yet. LOL

alquemy
08-18-13, 5:30 am
First, it was a meniscus tear. Now, it's an ACL tear. LOL I still squat with it though, but it's real light work. I don't go over 315lbs...yet. LOL

Damn, son...315 = "light work"...haha! You one fo real island boy! Good job keeping with it. I'm gonna avoid any kind of weighted leg work for awhile...sick of being injured, man.