Z's Shrink the gut expedition

Ok, after a bad summer of licensing exams, law school finals and graduation (with the attendant excesses therefore) and an emergency appendectomy, I've gotten more in shape . . . of a pear.  Well, not that bad, but, it's going there.

With Dan's watchful eye, I'm embarking on the Absdiet routine, testosterone-diet version (www.absdiet.com).  This is a Men's Health program that has an online subscription option.  The software generates your meals and workout regimes, and you check in with your progress; it then adjusts everything accordingly.  The T-diet is from another MH product, The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy by Lou Schuler, Jeff Volek, Michael Mejia, and Andy Campbell, which is written in typical MH style (e.g., simple, amusing writing).  It advocates 6 meals a day, with calories (depending on your goals) spread approximately evenly between carbs, protein and fats.

The workouts, contrary to the "Abs Diet" title, first work on conditioning you to lift heavy, using 2 weeks of circuit training, and then you go into two phases of mass, the first phase still using machines a bit, and then the final phase using the classics.  Since I was out of commission for awhile, especially because of the surgery, this seemed like a reasonable way to get back.

I also commute 3-5 days a week on my bike (9 miles round trip), and I warm up with dynamic stretching on lifting days (I have tendonitis issues, and this seems to be the most helpful in avoiding them).  On cardio days, I throw in some of Nick Nilsson's ab exercises that you've never heard of (supposedly) to tighten the waist.  I also do some of Dan's recommended myofacial and core conditioning exercises.

I've been doing this since July 31.  So it might take awhile to update.  You're going to get my diet and my exercise (oh boy!), so you can see how good/bad I was.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

FIRSTIES!!!!  HA HA HA HA!!!

We'll be watching you Z!  And we want to see PICTURES this time!!!  Now get crackin'

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Excellent choice of diet, Z- I'll be watching this one too.

Day 1 - July 31, 2006

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Attached Image(s)

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Day 1-end

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Attached Image(s)

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Monday, July 31:

Breakfast 1 –
Small Cinnamon Raisin Bagel 156 Cal 2-3/4 tsp
Low-Fat Cream Cheese 32 Cal 2/3 cup
Grapes 40 Cal 1-1/4 cups
Skim Milk 112 Cal


Snack 1 3 –
Whole Wheat Crackers 53 Cal 1-1/2 oz
Diced Swiss Cheese 162 Cal 1/2 cup
Strawberry Halves 24 Cal


Lunch 1 serving
Chicken Caesar Salad 443 Cal 1 –
Medium Apple 72 Cal


Snack 2 4 pieces
Oscar Mayer Honey Ham Lunchmeat 93 Cal 2 oz
Low Fat Swiss Cheese-Diced 101 Cal


Dinner 2 servings
Cranberry Pork Chops 446 Cal 1/2 cup
Brown Rice 109 Cal 3/4 cup
Green Beans 33 Cal


Snack 3 3 pieces
Low Fat Colby Cheese-1 oz Slice 147 Cal 1/2 cup
Quartered Apples 32 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Day 2
Cardio Exercises  Distance (mi)  Time   Distance (mi)  Time   RPE/HR  Easy Run --  20  1.64  20  7 142/153 

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Tuesday, August 01:

Breakfast 1 –
Omlette with Vegetables and Cheese 303 Cal 1 –
Mild Turkey Sausage Link 66 Cal 1/2 cup
Fruit Salad (With Citrus Fruit) 34 Cal


Snack 1 3/4 cup
1% Fat Cottage Cheese 122 Cal 1 –
Medium Peach 70 Cal


Lunch 1 –
Ham and Cheese on Rye Sandwich 400 Cal 1/2 –
Medium Bartlett Pear 48 Cal


Snack 2 6 oz
Light N' Lively Low Fat Peach Yogurt 177 Cal 3/4 cup
Peeled Sliced Peaches 50 Cal


Dinner 2 servings
Salmon with Pimento 427 Cal 2 –
Pepperidge Farms Parker House Dinner Rolls 100 Cal 3/4 cup
Broccoli Florets 15 Cal


Snack 3 6 oz
Oscar Mayer Deli Thin Deli Style Roasted Turkey Breast Lunchmeat 160 Cal 6 –
Frookie Fat Free Garlic & Herb Crackers 52 Cal
Note that I don't use the brand name selections.  I go for unprocessed, whole grain, etc., stuff.  So I adjust serving sizes by calories when necessary.  I don't even know what a Frookie cracker is.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 02, 2006
 
      
       Target       
             
       Actual       
       Strength Exercises  
               Weight               Reps                 Weight               Reps
THIGHS
Angled Leg Press           150 lbs.             15            160 lbs.             15
CHEST 
Dumbbell Bench Press       60 lbs.              15            30 lbs.              15
THIGHS
Lying Leg Curls            35 lbs.              15            35 lbs.              15
BACK  
Close-Grip Pulldowns       50 lbs.              15            60 lbs.              15
THIGHS
Leg Extensions             50 lbs.              15            55 lbs.              15
SHOULDERS    
Lateral Dumbbell Raises    5 lbs.               15            8 lbs.               15
CALVES
One-Leg Dumbbell Calf Raises20 lbs.             15            20 lbs.              15
BACK  
T-Bar Rows                  35 lbs.              15            40 lbs.              15
ABDOMINALS   
Crunches                                  -             15            -             15
BICEPS
Seated Hammer Curls        5 lbs.               15            10 lbs.              15
LOWER BACK   
Hyperextensions II                       -             max           -             10
TRICEPS      
Rope Extensions            20 lbs.              15            30 lbs.              15
THIGHS
Angled Leg Press           180 lbs.             15            180 lbs.             15
CHEST 
Dumbbell Bench Press       80 lbs.              15            40 lbs.              15
THIGHS
Lying Leg Curls            45 lbs.              15            45 lbs.              15
BACK  
Close-Grip Pulldowns       60 lbs.              15            75 lbs.              15
THIGHS
Leg Extensions             60 lbs.              15            65 lbs.              15
SHOULDERS    
Lateral Dumbbell Raises    8 lbs.               15            8 lbs.               15
CALVES
One-Leg Dumbbell Calf Raises30 lbs.             15            30 lbs.              15
BACK  
T-Bar Rows                  50 lbs.              15            60 lbs.              15
ABDOMINALS   
Crunches                                 -             15            -             15
BICEPS
Seated Hammer Curls        5 lbs.               15            15 lbs.              15
LOWER BACK   
Hyperextensions II         -             max           -             10
TRICEPS      
Rope Extensions            30 lbs.              15            600 lbs.             15
 
      
       Target       
             
       Actual       
       Cardio Exercises    
               Distance (mi)              Time                 Distance (mi)              Time                 RPE/HR
Pre-Lift Cardio Warm Up           --            5                           5             6 130/141

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Food for the 2nd:

Meals for Wednesday, August 02:

Breakfast 1 –
Grilled Breakfast Tortilla 381 Cal 1/4 cup
Fresh Red Raspberries 16 Cal


Snack 1 1/2 oz
Salted Dry Roasted Peanut 83 Cal 1/2 cup
1% Milk 52 Cal 1/2 cup
1% Fat Cottage Cheese 81 Cal


Lunch 1 –
Turkey Sandwich 339 Cal 2 –
Medium Navel Oranges 137 Cal


Snack 2 4 pieces
Oscar Mayer Honey Ham Lunchmeat 93 Cal 2 oz
Low Fat Swiss Cheese-Diced 101 Cal


Dinner 2 servings
Plain Grilled Tuna Fillets 246 Cal 3 –
Cauliflower Florets 12 Cal 1-1/4 cups
Spinach Tortellini 290 Cal


Snack 3 5 –
Low Fat Cheddar Cheese - 1" Cubes 150 Cal 5 –
Frookie Fat Free Garlic & Herb Crackers 44 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 3

Cardio Exercises  Distance (mi)  Time   Distance (mi)  Time   RPE/HR  Easy Run --  20  1.65  20  6 130/141 

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Thursday, August 03:

Breakfast 1/2 –
Monte Cristo Sandwich 276 Cal 1/2 cup
Strawberry Halves 24 Cal 2/3 cup
1% Milk 69 Cal


Snack 1 2 –
Cabot Cheddar Cheese - 1" Cubes 220 Cal


Lunch 1 –
Roast Beef and Cheese with Horseradish Sandwich 374 Cal 2 –
Plums 61 Cal


Snack 2 1 –
Medium Navel Orange 69 Cal 1-3/4 cups
1% Milk 181 Cal


Dinner 3 servings
Grilled Chicken Breasts 389 Cal 5 –
Asparagus Spears 16 Cal 1 –
Baked Red Potato 154 Cal


Snack 3 3 –
Whole Wheat Crackers 53 Cal 1-1/2 oz
Diced Swiss Cheese 162 Cal 1/4 cup
Strawberry Halves 12 Cal
Likewise, rarely will a non-sweet potato pass my lips. . . :)

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 4

Weight             Reps              Weight            Reps
 THIGHS    
 Angled Leg Press            150 lbs.          18          160 lbs.          15
 
 CHEST
 
 Dumbbell Bench Press        60 lbs.           18          30 lbs.           18
 
 THIGHS    
 Lying Leg Curls             35 lbs.           18          35 lbs.           18
 
 BACK
 Close-Grip Pulldowns        50 lbs.           18          60 lbs.           18
 
 THIGHS    
 Leg Extensions              50 lbs.           18          55 lbs.           18
 
 SHOULDERS 
 Lateral Dumbbell Raises      5 lbs.           18          10 lbs.           18
 
 CALVES    
 One-Leg Dumbbell Calf Raises 20 lbs.          18          20 lbs.           18
 
 BACK
 T-Bar Rows                  35 lbs.           18          40 lbs.           18
 
 ABDOMINALS
 Crunches                          -           15          -                 15
 
 BICEPS    
 Seated Hammer Curls         5 lbs.            18          10 lbs.           18
 
 LOWER BACK
 Hyperextensions II          -                 max         -                 11
 
 TRICEPS   
 Rope Extensions             20 lbs.           18          30 lbs.           18
 
 THIGHS    
 Angled Leg Press            180 lbs.          18          180 lbs.          18
 
 CHEST     
 Dumbbell Bench Press        80 lbs.           18          40 lbs.           14
 
 THIGHS    
 Lying Leg Curls             45 lbs.           18          45 lbs.           18
 
 BACK
 Close-Grip Pulldowns        60 lbs.           18          75 lbs.           18
 
 THIGHS    
 Leg Extensions              60 lbs.           18          65 lbs.           18
 
 SHOULDERS 
 Lateral Dumbbell Raises      8 lbs.            18          10 lbs.           18
 
 CALVES    
 One-Leg Dumbbell Calf Raises 30 lbs.          18          30 lbs.           18
 
 BACK
 T-Bar Rows                  50 lbs.           18          50 lbs.           18
 
 ABDOMINALS
 Crunches        -           15          -           15
 
 BICEPS    
 Seated Hammer Curls         5 lbs.            18          15 lbs.           18
 
 LOWER BACK
 Hyperextensions II                -           max               -           11
 
 TRICEPS   
 Rope Extensions             30 lbs.           18          60 lbs.           18
 

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Friday, August 04:

Breakfast 2 –
Poached Eggs 147 Cal 2 –
Canadian Bacon Slices 137 Cal 2 slices
Toasted 7 Grain Bread 131 Cal 1/2 cup
Sliced Strawberries 27 Cal


Snack 1 1/2 oz
Salted Dry Roasted Peanut 83 Cal 1/2 cup
1% Milk 52 Cal 1/2 cup
1% Fat Cottage Cheese 81 Cal


Lunch 3 cups
Chunky Chicken Vegetable with Tortellini Soup 330 Cal 2-1/4 cups
Tossed Salad (Without Dressing) 49 Cal 3-1/2 Tbsp
Seven Seas Reduced Fat Creamy Italian Salad Dressing 105 Cal


Snack 2 4 pieces
Oscar Mayer Honey Ham Lunchmeat 93 Cal 2 oz
Low Fat Swiss Cheese-Diced 101 Cal


Dinner 2 servings
Baked Pork Chops 479 Cal 1/4 cup
Rice Pilaf 65 Cal 1/4 cup
Sliced Beets 19 Cal


Snack 3 5 –
Low Fat Cheddar Cheese - 1" Cubes 150 Cal 5 –
Frookie Fat Free Garlic & Herb Crackers 44 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

            Cardio Exercises        
                                     Distance (mi)               Time                Distance (mi)               Time            
Stairclimbing machine                         --                      30                    1.3                   15                
Swimming                                           --                      --                      0.25                 15                  

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"