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day 4 / week 3 … i am posting this a day late. yesterday i had a lower body workout at the gym after work. while i like machines sometimes i don’t always get a burn. i did the leg press, leg extension, lying leg curl, seated leg curl, calf raise, seated calf press and the hammer strength seated calf press. i also did crunches for my abdominal exercises. next time i do my lower body at the gym i am going to try to use more of the hammer strength equipment.


today i ate:

1. cottage cheese and 3 carob chip oatmeal cookies
2. coffee and a bran muffin
3. 1/2 a tuna salad (light mayo) sandwich on multigrain bread with lettuce and tomato and a salad
4. 1/2 a tuna salad (light mayo) sandwich on multigrain bread with lettuce and tomato and a salad
5. coffee
6. 5 eggs (3 whites, 2 whole) scrambled and 2 slices of wheat bread

not a bad meal day … i really enjoyed the salad today. i used vinaigrette dressing which isn’t that bad for me, better then oil.

day 3 / week 3 … i arose this morning ready to kick some ass. arriving at the gym i did my 20 minutes of hitt on the elliptical trainer and then a 5 minute of cool down on the treadmill.


the elliptical trainer is similar to my recumbent bike, likely because they are both made by life fitness. the elliptical trainer has settings from 1 - 20. i usually set the bfl level 5 intensity at 6 resistance just like on my bike. then for 6-9 intensities i use 8, 10, 12 and 14 respectively. i manually change the level every minute. i also increase my speed at every level of intensity as well. for 6 i’m usually at a speed of 50, 7 @ 55, 8 @ 60, and 9 @ low 60’s. so like the recumbent bike while i’m increasing the resistance on the machine i am also increasing the my intensity. for a level 10 i usually turn the machine up to a 20 resistance and move as fast and as hard as i can, usually 80 - 85, for that minute. by the time i finish that minute i’m ready to collapse on the floor. i then drop the resistance down to like 5 or 6 for that last minute.


after reading some articles over at dr. hussman’s fitness page i realized the importance of adding a cool down stage after the 20 minutes of hiit. that’s why i usually do 5 minutes on the treadmill post hiit.


for meals today i had:

1. cottage cheese and 3 carob chip oatmeal cookies
2. coffee and 1/2 a myoplex hp bar
3. 1/2 turkey sandwich with lettuce and tomato on wheat bread with a cup of chicken noodle soup
4. coffee and 1/2 turkey sandwich with lettuce and tomato on wheat bread
5. orange jubilee myoplex shake
6. 5 egg whites and 2 slices of wheat bread

i had a much better day today then yesterday and sunday. i had 6 great meals that were pretty well balanced. i still have those carob chip cookies in there but i’m working on it. i really like them and their not really that bad.


anyhow, that’s all for tonight, have a great evening everyone.

day 2 of week 3 went great. i didn’t work out in the morning, instead i worked out in the evening. after work this evening i went to the gym and had a phenomenal upper body workout. i can honestly say i hit 3 of my 5 10’s. my chest workout wasn’t as solid as i would have liked but i still hit a solid 9. for some reason i can’t get a solid a pump doing chest fly’s like i do with the bench press. anyhow, the workout was solid and i am now seriously sore.


my meals for the day were:

1. cottage cheese and yogurt
2. coffee and 1/2 a myoplex hp bar
3. 6” chicken sub from subway with lettuce, tomato, onion, pickle, cucumber, and vinegar
4. coffee and another 6” chicken sub from subway with lettuce, tomato, onion, pickle, cucumber, and vinegar
5. 6 eggs (3 whites, 3 whole) scrambled and 4 slices of wheat bread

the last meal was a bit larger but i was starving and knew i wouldn’t get my 6th meal in. tomorrow i want to get all 6 meals in and not have to use the makeup meal, but i can honestly say i was starving.

day 1 of week 3 on body for life (this posting is for yesterday). today wasn’t as rigorous as i would have liked but sometimes you have those days. you have to pick yourself up and continue on not letting one day destroy the effort up to that day.


amy and i got up in the morning and worked out. i did my cardio on my recumbent bike and she did lower body weights. i really tried to push myself in the cardio. my bike has resistance settings from 1 - 20. typically i set the bfl level 5 intensity at 6 resistance on my bike. then for 6-9 intensities i use 10, 11, 12 and 13 respectively. i manually change the level every minute. i also increase my rpm at every level of intensity as well. for 6 i’m usually at 80 rpm, 7 @ 85 rpm, 8 @ 90 rpm, and 9 @ 95 rpm. so not only am i increasing the resistance on the machine i am also increasing the intensity i am exerting. for a level 10 i usually turn the machine up to a 20 resistance and i pedal as fast and as hard as i can, usually 110 - 120 rpm, for that minute. i’m pretty much wiped when i get done with that 10 so i drop the resistance back down to 6 and about 70 rpm for the last minute. i’ll try and go into more detail about my other workouts as i do them.


the reason i said we weren’t as rigorous today was what we ate:

1. chicken noodle soup, turkey sandwich with greens, tomato, on onion bread with a small roll (we ate at panera)
2. coffee
3. cottage cheese and 3 carob chip oatmeal cookies
4. chinese food (egg fu yung, steak cantonese, orange chicken, beef fried rice) and tea
5. one piece of cheese cake

i know, pretty bad ahe. we had dinner with amy’s family. i really like letting my hair down when i’m with them. i like just going with the flow so i blame falling into the food trap on me and no one else. that’s why i’m going to kick extra ass this week in my workouts. i’m going to try to be more stringent in what i eat and make sure i don’t even stray lightly.


next time i’ll try and be stronger, this time i’ll get up and get back into the race.

day 14 and i am finishing up my free day. started the day out pretty good. while i didn’t completely measure myself i did weigh myself this morning. i was pretty surprised that two weeks ago i weighed 387.5 pounds and this morning i weighed 375 pounds. that’s 12.5 pounds in two weeks. i know most of that was water weight but it’s still rather amazing. not sure how much more water weight i have left but i’m to hit bottom soon.


today amy and i relaxed all day … didn’t really do much. the menu for free day was:

1. apple pancake, bagel, and cream cheese
2. 2 krispy kreme doughnuts
3. 2 mcdonald’s double cheese burgers, fries, and a coke
4. chips
5. 2 slices of pizza, 1 bread stick, salad
6. chocolate ice cream

i know, had a little bit of crap today ahe? yea, i know … and i feel like it as well. little to no energy and i’m tired. i’m looking forward to working out tomorrow.

day 13 and the end of week 2 on body for life. sorry i didn’t get this update in on friday. again, was pretty busy … but here’s the update anyhow. food consumed was:

1. cottage cheese and 3 carob chip oatmeal cookies
2. coffee
3. 1/2 chicken wrap on a wheat tortilla with brown rice and veggies
4. 1/2 chicken wrap on a wheat tortilla with brown rice and veggies
5. coffee
6. large chicken burrito with cheese, beans, lettuce, and tomato

i didn’t get the 6 meals in but the meals i did get in were good. the chicken burrito i had for the last meal was pretty big but had a ton o chicken. given that i am about to post what i had on my free day today, i’m gonna end this posting.

day 12 … uneventful … i got up this morning, did my hiit on my recumbent bike, ate and was outta here early. it was a damn fine workout if i do say so myself. pushed myself the whole 20 minutes … not sure if i hit a 10 but i came darn close.


for my meals i had:

1. cottage cheese and 3 carob chip oatmeal cookies
2. coffee and a myoplex rtd
3. 1/2 turkey sandwich, lettuce, tomato, onion, mustard, on wheat bread with some chicken soup
4. 1/2 turkey sandwich, lettuce, tomato, onion, mustard, on wheat bread
5. coffee, 1/2 myoplex bar, and 3 carob chip oatmeal cookies
6. pot roast, potatoes, and carrots with a cookie

the last two meals weren’t that great i know, but i’m trying. i had dinner at amy’s families house this evening as i usually do every thursday.


going to be hitting the hay after i get done here. look for another thought of the day over at learnfitness.com tomorrow.


i’m finishing up my second week on the program and i feel phenomenal. more energy then i’ve had in a long time. i know i’m not perfect but i get closer and closer every day. the fitness groove is starting to flow through my veins. who know’s, i might start singing any minute now.