Focus and Persistance

[adamfeinstein]

Trying to find a happy medium. Wedding, new job, honeymoon, holidays and I've packed on 15lbs pronto. Need some motivation to take it off in a jiffy.


Initial Measurements
Chest – 39 ¾
Waist – 35 ½
Hips - 39 ¾
Quads RT – 22 ½ LT – 22 ¼
Cavles RT – 15 LT – 14 ½
Biceps RT – 14 (14 ½) LT – 14 ¼ (14 ¾)
Weight 191.0 lb
Body Fat 21%
Suprailiac - 20 cm

My goal is to get to <175lb and a waist measurement of <31’’. This should put be back at <15% bf. I plan to use 24/7 Fat loss Advanced phases 1 & 2 as well as TT 2k12 (or possibly something else depending on what comes out). My diet strategy is to go with a daily fast and limit calories for the first few weeks, also limiting carbs to <50 on workout days and basically 0 on non-workout, then raising up from there.

[firemedicrr]

adam!! Glad to see you here. How is married life? Sounds like you've enjoyed it thus far Wishing you the best in your endeavors- we know you're capable of achieving your goals with TT

[weetamclan]

15lbs means you had really good fun

You'll get it off in no time. Good luck

[adamfeinstein]

As part of this go around I have resolved to document my actions on a daily basis. Previously this forum was the best place for me, but now due to work I will be doing it on a word doc and sharing once a week.


January 9, 2012 – Day 1
Initial Measurements
Chest – 39 ¾
Waist – 35 ½
Hips - 39 ¾
Quads RT – 22 ½ LT – 22 ¼
Cavles RT – 15 LT – 14 ½
Biceps RT – 14 (14 ½) LT – 14 ¼ (14 ¾)
Weight 191.0 lb
Body Fat 21%
Suprailiac - 20 cm

My goal is to get to <175lb and a waist measurement of <31’’. This should put be back at <15% bf. I plan to use 24/7 Fat loss Advanced phases 1 & 2 as well as TT 2k12 (or possibly something else depending on what comes out). My diet strategy is to go with a daily fast and limit calories for the first few weeks, also limiting carbs to <50 on workout days and basically 0 on non-workout, then raising up from there.

Workout A Set1 Set2 Set3
1A) DB Reverse Lunge - 8/side 45 45 45
1B) DB Chest Press - 8 60 60 60
1C) DB Row 8/side 75 75 75
1D) SB Rollout - 12 Y Y Y
2A) DB Squat - 30s 30/12 12 10
2B) CG PU - 30 s 20 14 10
2C) DB RDL - 30s 50/8 12 10
2D) 1-arm DB S&Press - 30s/side 30/7 20/12 6
3A) Burpees - 30s (jmp nopu) 8 8 9
3B) TBE - 30s 18 18 18
3C) JJ - 30s Y Y Y


January 10, 2012 – Day 2

Not quite a full fast, had some pistachios and a individual package of almonds. Dinner was flank steak.

Workout was intervals
5 min wu
1min @ 9.5 x 2.5 (4) 2.0(3)
1min @ 3.5
5 min cool down

January 11, 2012 – Day 3

Workout C of 24-7 Advanced Phase 1
Decent workout, like my new watch which allows for mindless intervals. Can go up on the weight for basically everything except the renegade rows.
Workout C Set1 Set2 Set3
1A) DB Push Press – 8 45 45 45
1B) DB Step-up - 8/side 45 35 35
1C) SB Jacknife – 15 Y y y
2A) DB Swing - 40s 25/26 25 28
2B) DB Squeeze Press - 40 s 25/14 18 19
2C) JJ - 40s Y y y
2D) Moutain Climbers - 40s y y y
3A) DB Goblet Sqt - 40s 20/12 15 19
3B) DB Renegade Row - 40s 15/8 9 11
3C) Decline CG PU - 40s 7 11 12

Didn’t make my fast today, pistachios and almonds, so not terrible. Dinner was leftover chicken thighs with zucchini.

January 12, 2012 – Day 4

Workout
Recumbant bike – I had hoped to get to the beach/track for some real sprints but work kept me late
5 min wu
35s @ 17/45s@5 x 10 rds
5 min cool down

Man that bike makes my butt burn.

Diet

Again got hungry around 1pm and just couldn’t resist some pistachios which turned into a lot and then some almonds. Overall about 500 calories during the day. Dinner was awesome, roasted chicken marinated with a cilantro, jalapeno, honey, garlic mix- BOMB. Also had green beans with a cilantro, pecan pesto – BOMB.

January 13, 2012 – Day 5

Workout
Workout c of 24-7, solid workout. Had new interval watch which helped.

Workout C Set1 Set2 Set3
1A) DB Incline Press - 8 55 55 55
1B) DB Split Squat - 8/side 55 55 55
1C) Cross Body MC - 12/side Y Y Y
2A) DB Lunges - 40s 35/? 35/? 35/?
2B) Spider Man PU - 40 s 7 8 8
2C) DB CSR - 40s 40/15 40/10 35/8
3A) DB Bicep Curls Palms up - 40s 20/15 20/10 15/12
3B) DB Tricep Extensions - 40s 20/15 20/15 20/15
3C) DB RDR - 40s 15/15 10 / 18 10 / 12
4) BW Squat - 20/10 - 9 rnds Y


Diet
Had a good fast day then went to Zen yai for Thai food. Stayed away from the carbs, we had a massman curry salmon, tom kah soup, and asparagus and mushrooms. One glass of wine.

January 14, 2012 – Day 6

Workout
1.5 hours of tennis, beat Ethan 7-6 in a tie breaker that ended on my ace. It was awesome.

Diet
Watched the 49ers game at Union ale and managed to get through with just a single knob Creek on the rocks. Knob is a very good bourbon I have found out. Fasted most of the day then went to Casa Blanca for Mexican. Had Pazole and 2 glasses of wine. More carbs (due to hominy) than I would have liked but not terrible.

January 15, 2012 – Day 7

Workout
Hike to inspiration point. I finished in 33:32, ending with 3 30s on 50s off sprint intervals to get to the top. Jess finished in 37:57.

Diet
Had lunch at brew co, split a hamburger with a salad and two makers rocks. Went out to dinner with friends, had a awesome pair of lamb chops and a glass of wine (Kunin Grenache). Went back to their house for another glass of wine or two, nice end to the week.