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  #1  
Old 05-04-2010, 10:32 PM
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larmer larmer is offline
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Default Larmer Getting Lean

I am embarking on another 12 week contest. In the past I have worried about getting stronger and gaining mass. I am tired of having a bit of belly and chest fat so getting rid of it will be my focus. At the same time I will be building my endurance for fighting.

The programs that I am planning on doing:
TT Addiction
TT Hardcore (this may change)
TT Bodybuilding

I am going to eat at or below maintenance. Basic approach starting 1 May until the end of the contest;
- ESE fasting twice per week with my wife or on traveling days
- 10 plus fruits and veggies a day (I am around 5 or 6 right now)
- I see a big boy salad (lots of greens, beans and avocado) being a regular fixture of my lunch
- Trying to avoid my wife's nice home made bread
- No doughnuts and other vices from Tim Hortons. Just black coffee.
- No more than 2 alcoholic drinks a week
- One ounce of almonds or other nuts per day.
- Get at least 3 litres of water a day. I am currently failing on that one.
- Keep up with 7 hours of sleep a night.
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Cheers,
Andrew
Niagara Falls, ON

Last edited by larmer : 05-05-2010 at 04:05 PM.
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  #2  
Old 05-04-2010, 10:32 PM
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larmer larmer is offline
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Opening Measurements

Today I started my next transformation contest.

Measurements:
Mass 77.7 kg per Wii Fit first thing in the morning
In cm
Neck : 38
Shoulder 117
Chest Normal 101
Chest Flexed 104
Waist Normal 91.5
Waist Flexed 86.5
Hip 87
Right Side
Arm Upper Normal 33
Arm Upper Flexed 34.5
Arm Lower Normal 26.5
Arm Lower Flexed 28
Leg Upper Normal 51.5
Leg Upper Flexed 52.5
Leg Lower Normal 39
Leg Lower Flexed 39
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Andrew
Niagara Falls, ON
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  #3  
Old 05-04-2010, 10:34 PM
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larmer larmer is offline
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I did my first workout today. I am doing TT Addiction and taking it easy the first week per the instructions doing only two supersets in sessions 2 and 3. I think I can increase my weight levels next week.

1A) Deadlift 5 reps @ 135 lbs (2-0-1) increase
Rest 1 minute.
1B) Bench Press 5 reps @ 115 (2-0-1)
Rest 1 minute before repeating 4 more times for a total of 5 supersets.
2A) Barbell Lunge 8 reps per side @ 95 lbs (2-0-1)
No rest.
2B) Side Plank with DB Lateral Raise 10 reps per side @ 10 lbs (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets. (did 2 supersets)
3A) Barbell Curl 8 reps @ 50 lbs (3-0-1)
No rest.
3B) DB Triceps Extension 12 reps @ 30 lbs (3-0-1)
No rest.
3C) Close-Grip Pushup Reps 1-rep short of failure (2-0-1) 13 & 8 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
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Andrew
Niagara Falls, ON
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  #4  
Old 05-05-2010, 10:15 PM
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larmer larmer is offline
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Today was an off day. I did Wii Fit yoga in the morning and went for a walk with L to get my 30 minutes of fun activity in. I did not get enough sleep last night. I am reading a book that I am enjoying too much.

I received a set of callipers to measure my body fat. CG did the measuring 10 mm. The chart is age and gender based. I am 50 and that gives me 16.9 %. But I turn 51 in less than 60 days so I should use the 51 to 55 section which gives me 18.0 %. Depressing.

I made a 'Big Boy' salad inspired by Craig Ballantyne's vegetarian focused simple nutrition. Basically lots of greens, other colourful vegetables with beans and avocado for protein. It was a bit of a failure partly as I dislike food prep so I did not get a good mix of vegetables. I also need a better dressing. Well it is progress. CG can help me with the next one.

I also failed at tracking my food on-line partly as my day got broken up by life.

Moving on the journey.
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Andrew
Niagara Falls, ON
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  #5  
Old 05-05-2010, 10:48 PM
AmyT AmyT is offline
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Your plan sound great, I find getting 1 liter of room temp or slightly warmer water within the first 30 minutes awake to really help (started w/ .5 and increased daily).

I also pre-cut a variety of salad veggies in zippy-bags in the fridge so I can just throw together a nice salad pretty quick.
As for dressing I mix honey & balsamic vinegar, forget the oil because the honey helps the oil stick to the lettuce, etc.
Or blend herbs, lemon juice, honey or stevia extract. When I want something creamier, add some hemp seed butter, avocado, or tahini.

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Old 05-06-2010, 10:59 AM
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thebestme thebestme is offline
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A simple dressing:
1 tbsp pumpkin seed oil (or olive)
1 tbsp apple cider vinegar
cumin
sea salt
garlic powder

the spices help and the oil has a wonderful flavor
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  #7  
Old 05-06-2010, 11:36 AM
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Thanks for the support and recipe ideas.
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Andrew
Niagara Falls, ON
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  #8  
Old 05-06-2010, 12:38 PM
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coastalveg coastalveg is offline
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Hi Andrew! I really like your approach, as you called it..really sensible!
Loving all the salad dressing ideas..yum!
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  #9  
Old 05-07-2010, 07:35 AM
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Day 3 of 84 Thursday 6, 2010

Today was suppose to be lifting at the gym but I made a mistake. I got to the gym and discovered that my shorts were at home. Well I will hit the gym Friday which will work well as I next plan to lift on Sunday.

So I did a brisk walk to my barber shop in the afternoon instead of driving. This gave me my 30 minutes of activity.

At lunch I had another 'Big Boy' salad. My wife, CG (stands for California Girl), improved it. She added more mixed greens and avocado. I could not find the avocados yesterday in the vegetable drawer. Well they are a fruit so they were in the fruit drawer - duh. So the fat of the avocado, better greens, some lemon juice and olive oil and it all tasted better.

So I had about 12 to 14 servings of fruits and vegetables yesterday. That large salad makes a big difference.
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Andrew
Niagara Falls, ON
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  #10  
Old 05-09-2010, 10:04 PM
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 TC 8 4 of 84 Friday 7, 2010

TT Addiction Workout 'B'
First time through so did two sets instead of three.

Day 3 Advanced Workout B

1A) Jump Addiction Choose one exercise. Goal is to increase your distance/height each week.
Long Jump x 3 reps (I did not measure)
No rest.
1B) Chin-up Addiction Do NOT go to failure in any set. Stop one to two reps short of failure.
When you can do 3 sets of 10 for the exercise, move to the next in the sequence.
o Full Chinups 5 & 3
Rest 1 minute before repeating one more time (since it is the first time).
2A) Repeated Vertical Jump 6 reps
No rest.
2B) Decline Pushup 2 reps short of failure (2-0-1) 20 reg (no bench available), 12
No rest.
2C) Lunge Jump 6 reps per side
No rest.
2D) DB Chest Supported Row 12 reps (2-0-1) 15 lbs, 20 lbs
Rest 1 minute before repeating 1 more time.
3A) DB Reverse Lunge 8 reps per side (2-0-1) 30 lbs
No rest.
3B) Military Press 8 reps (2-0-1) 45 lbs
No rest.
3C) Stability Ball 1-Leg Ball Curl 8 reps per side (1-0-1)
No rest.
3D) Stability Ball Pike 10-15 reps (1-0-1) - this was tough and I need to check my form 5 & 8
Rest 1 minute before repeating 2 more times.
4) 10-meter Shuttle runs Do 10 sprints of 24 seconds with 36 seconds of rest.
Record total distance and try to beat that each week.
I did this as 30 s on and 30 s off as my countdown timer allows only setting one setting. I used the cycling studio which is close to 10 m. Did five sessions, 8,7,8,8,10. I noted that having an attractive woman coming into the room to use one of the bikes improved my performance. Hmmm, I wonder if Craig Ballantyne would recommend having a good looking woman along as a motivator.

I was good and sweaty after this workout. It took me 50 minutes to complete the workout including warm-ups and post work-out stretching.
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Andrew
Niagara Falls, ON
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