Double D Changes His Oil

10/9
Worst day of dieting yet. In a meeting all day and they order pizza for lunch. Spent the rest of the work day smelling pizza and starving, but I stuck to it. Got no training done though. Last night was CPR certification and it went late. Didn?t get home until after 11 and just ate and went to bed.

Morning
MCTs
1 pill HOT-ROX
Fish oil
greens

10:
1 scoop whey + 1 scoop Casein
1000mg niacin

12:
1 scoop whey + 1 scoop Casein
curcumin

1: 1 pill HOT-ROX

3:
1 scoop whey + 1 scoop Casein
Spoonful of peanut butter

During class
15g hydro (I forgot food but luckily had some of this with me.)

Dinner/bed:
bunch of really awesome fake, low carb, low fat pizza
milk
1 scoop Casein
Mineral support
Fish oil
resveratrol
little bit of wine

10/10
Morning
MCTs
1 pill HOT-ROX
Fish oil
greens

10:
1 scoop whey + 1 scoop Casein
1000mg niacin

12:
50 minute walk

1 scoop whey + 1 scoop Casein
curcumin

2:
1 pill HOT-ROX

3:
1 scoop whey + 1 scoop Casein

peri workout
30g hydro
60g dextrose

Training:
bench 185 + mini bands 20x3 in 9 minutes
wide grip bench 185x31 (no bands)
DB lateral raises x a million
Barbell rows x a million

Dinner:
Chicken breast and veggies
piece of leftover pizza

Bed:
2 scoops Casein
Mineral support
Fish oil
resveratrol

10/11
Morning
MCTs
1 pill HOT-ROX
Fish oil
greens

10:
1 scoop whey + 1 scoop Casein
1000mg niacin

12:
25 minute walk

1 scoop whey + 1 scoop Casein
curcumin

2:
1 pill HOT-ROX

3:
1 scoop whey + 1 scoop Casein

Dinner:
salad with a bunch of chicken breast

Bunch of push ups and band pull aparts

Bed:
last of the leftover pizza
wine

Mineral support
Fish oil
resveratrol

So, haven’t been feeling great. Not sick, just tired and worn out. I’ve been training not to lose and trying to eat little enough to lose weight. My weight has been fairly steady and my workouts have pretty well sucked. I’ve been pussy footing conditioning. I haven’t been sleeping much. Time to up the anti.

I needed some inspiration so I went and re-read alpha’s log and decided I needed to get some more fuel and not hold back in any of my training. Life is too short. My focus is supposed to be getting in shape, strength has to take a back seat for now.

Re-forming my plan I’m keeping in my ME and DE work but accessory stuff is going to be geared toward conditioning. I’m going to be pushing my walking with weight and speed and doing all the general activity I can.

For the accessory work I’m going to be trying out complexes and things like giant sets.

For food I’m going to be evening out my meals and adding in some good fat and clean carbs.

So, now to get to it. Today:

10/12
Morning
MCTs
1 pill HOT-ROX
Fish oil
greens

10:
1 scoop whey + 1 scoop Casein
little peanut butter + a few berries
1000mg niacin

12:
1 pill HOT-ROX

50 minute walk as fast as I could with a 25 pound backpack

1 scoop whey + 1 scoop Casein
1 piece ezekiel toast + peanut butter
curcumin

3:
1 scoop whey + 1 scoop Casein
little peanut butter + a few berries

peri workout:
30g hydro +60g dextrose

Training:
12" box squat
up to 365 + monster mini bands x1

Complex with 45 seconds rest between rounds, bar only

deadlift
romanian deadlift
BB row
power clean
front squat
push press
back squat
good morning

reps and rounds were x6,6,5,4,3,2,1,2,3,4,5,6

with just 45 pounds this killed me. I then laid on a bench for 5 minutes crying

Dinner:
Bunch of tuna
walnuts
Veggie soup (turnips, bok choy, carrots, and a bunch of other stuff)
Wine

Bed:
1 scoop whey + 1 scoop casein
Mineral support
Fish oil
resveratrol

Day two of operation kicking my ass:

10/13
Morning
MCTs
1 pill HOT-ROX
Fish oil

50 min bike ride

11:
8 egg whites with peppers oinions and stuff
1000mg niacin

2:
1 scoop whey + 1 scoop Casein
berries
almonds

3:
1 pill HOT-ROX

15g hyrdo

5 circuits with a 45 pound plate 90 seconds rest
over head squat x6
swings x6
rows x8
lunges x8
diagonal chops x6 each side

2 scoop whey
2 piece ezekiel toast with honey
curcumin

4:
50 minute hike through the woods with a 25 pound pack

15g hydro

hot bath
compression leggings

6:
1 scoop whey + 1 scoop Casein
apple
walnuts

Dinner:
Chicken
veggies
Couscous
Wine

Bed:
2 scoops casein
almonds
Mineral support
Fish oil
resveratrol

Operation successful

This morning woke up and weighed in at 209. So, after my weight hovering at 211 for a while and upping and balancing out my calories, and putting getting in shape ahead of not losing muscle, I’m down 2 pounds in 2 days. I think I’m going to get myself a WWAD bracelet (what would alpha do).

As a note, 209 puts my BMI at 29.95 which officially makes me overweight and no longer obese. Hah.

Alright, down 10 pounds kind of a mile stone, so after training I took some pics. Trying to get as flattering lighting as possible. Take note, I have no freak’n idea how to pose.

Front relaxed:

HRM… that shows being right side up on my computer, no sure why it’s popping up sideways.


Back relaxed

uh, try it this way…

Hey, right side up.

MM lol


Quads

Side

Day 3 of operation kicking my ass:

10/14, so far today:
Morning
MCTs
1 pill HOT-ROX
Fish oil

25 minute walk with a 25 pound pack

Greens

10:
1 scoop whey + 1 scoop Casein
Some cherries
Almonds
1000mg niacin

12:
1 pill hot fox

1 scoop whey + 1 scoop Casein
Grapes
fish oil

Training:

30g hyrdo + 30 grams dextrose

Bench
up to 375, missed 385

5 circuits with 90 seconds rest
Close grip bench 265 x 5
Pull ups x 10
Plate lateral raise 10s x 12
Meadow row 3 plates x 5 each side
camber bar curls 65 pounds x 6

Ab fall outs

5:
bunch of chicken couscous and veggies
milk

Not too disappointed in the bench. My upper back, lower back, and legs are worn out. I also wasn’t sure what I was going to be able to do, so I worked up by really slow increments. If I’d worked up normally, I’d have had the 385, it was close. I liked the circuit with some heavier weight, this one had be close to crying.

[quote]DoubleDuce wrote:
Day 3 of operation kicking my ass:

10/14, so far today:
Morning
MCTs
1 pill HOT-ROX
Fish oil

25 minute walk with a 25 pound pack

Greens

10:
1 scoop whey + 1 scoop Casein
Some cherries
Almonds
1000mg niacin

12:
1 pill hot fox

1 scoop whey + 1 scoop Casein
Grapes
fish oil

Training:

30g hyrdo + 30 grams dextrose

Bench
up to 375, missed 385

5 circuits with 90 seconds rest
Close grip bench 265 x 5
Pull ups x 10
Plate lateral raise 10s x 12
Meadow row 3 plates x 5 each side
camber bar curls 65 pounds x 6

Ab fall outs

5:
bunch of chicken couscous and veggies
milk

Not too disappointed in the bench. My upper back, lower back, and legs are worn out. I also wasn’t sure what I was going to be able to do, so I worked up by really slow increments. If I’d worked up normally, I’d have had the 385, it was close. I liked the circuit with some heavier weight, this one had be close to crying.[/quote]

7:
butternut squash soup
bunch of chicken breast

Bed:
tomatoes and olive oil
2 scoops casein

mineral support
fish oil
resveratrol

10/15
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
Mixed berries
Peanut butter

12:
1 pill HOT-ROX

50 minute walk with 25 pund pack â?? fast as I could walk

1 scoop whey + 1 scoop Casein
1 piece Ezekiel toast and peanut butter.

3:
1 scoop whey + 1 scoop Casein
Mixed berries
Peanut butter

7:
Sterols

6 egg whites + 1 whole egg + half a sweet potato +turnips +onions + green peppers + skim mozzarella + spinach and herb tortilla + a bunch of spices +chicken sausage = awesome (picture attached)

Fiber

Bed:
mineral support
fish oil
resveratrol
Niacin (moved the niacin here due to flushing, rather flush at night)

10/16
Supposed to be a lifting day, but I have class tonight so there is no way to make the gym. Instead I threw a 45 pound plate in the car so I could kick my ass over lunch.

So far today:
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
Mixed berries
Peanut butter

12:
1 pill HOT-ROX

The Duce’s Lunchtime “No Excuses Fat-ass” Routine

3 minutes - change into workout clothes grab 25 pound pack and 45 pound plate from car in parking lot

10 minutes - carrying pack and plate, walk to field where traffic can’t see your goofy looking ass so you don’t cause any traffic accidents

12 minutes - 5 rounds of a circuit wearing 25 pound pack and using 45 pound plate with 90 seconds rest
Overhead squat x 6
Swings x 6
Rows x 10
Lunges x 8
Diagonal chops x 6 (3 each side)
Overhead press x 6

20 minutes - easy walk, no weights ending in the location you left your weights

10 minutes - carry, drag yourself and your weights back to your car (if you’ve done this right, the plate should weigh over 9000 pounds by the time you heave it into the back seat, so be careful of the suspension)

5 minutes - washcloth shower, 3 gallons of spray on deodorant, back into work clothes and just enough time to catch your out of shape co-worker, who earlier complained that it isn’t fair how easy it is for you to lose weight, throwing away the wrapper from the big mac they just ate

1:
1 scoop whey + 1 scoop Casein
1 piece Ezekiel toast with peanut butter
curcumin

So, I discovered a problem with that routine…
I have thoroughly checked and have been unable to find a calorie burned calculator that will figure out how much awesomer I got. Damn, so much wasted effort.