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1 Week Out – Show Time

May 22, 2010


Weight, and Body Fat:  Made up for last week; today we got 187.  Only 2 lbs away from goal of 185 started on Jan 2.  It’s been a long journey, but not really.  Made small goals along the way seem achievable at 1 lb per week.  Only stalled 2 times at 202, and 189.  To date, a loss of 24 lbs of body fat.  All in all, pretty good.  Vascularity coming along nicely.  Many folks starting to notice.  One even interrupted me during a set of dumbbell curls yesterday to tell me so.  (Please read my blog on Gym Etiquette: – Guess I should have added that one, huh?)  Making absolutely no gains on the body fat check.  I belong to Mountainside & LA Fitness, and checked out Pure Fitness all have nothing but a hand-held BMI calculator.  Got a tip from another gym rat, checked on the site, and they want $70 for testing on the NE side of town.  Grrr!

Assessment from last week’s Workouts:  Overall, feeling really good, just weaker.  Max sets now were my warm up sets in December.  I guess that happens when you drop 10% of your body weight.  Managed to get 4 afternoon (Sat, Mon, Tues, and Thurs) 40 minute cardio walks in this week.  I think that made the most difference in my vascularity coming out.

Diet:  Getting ready for the 1 week out plan from Body by Scott,

  • Sat -Add the oatmeal and yam back in, at least eat 2 cans of tuna, and some eggs that day.  Track your water at 1 gallon.
  • Sun -Eat the same, but add 16 oz of water to Saturday’s total.
  • Mon-Just the oatmeal, and veggies (no yams).  Add another 16 oz of water for a total of 32 more ounces to Saturday’s amount, and eat just ground turkey, fish, chicken, and protein powder for protein choices.
  • Tues-Drop the oatmeal so you are now just eating 2-3 servings of veggies for carbs, protein stays the same, and add 16 more oz so a total of 48 oz more than Saturday’s total.
  • Wed-Just chicken, fish, and protein powder along with the veggies and take keep the water the same as Tuesday’s.
  • Thurs – just chicken or fish, veggies, and take the water to Saturday’s amount.
  • Fri – Just chicken or fish until 4pm.  20 oz of water all day.  At 4pm, eat 20-25 grams of carbs (4 oz yam, .5 cup oats, 4-5 rice cakes, or serving of mini wheats) along with 1tbs of peanut butter or almond butter.  6pm same carbs no fat, 8pm I would like you to have a 4-5 oz lean steak and a carb.  10pm just a carb. 
  • Sat-SHOW DAY!  No water.  5-6 am just protein (chicken or fish). 7-8 am carbs and fat, 9-10 am (dried fruit, banana, rice cakes with jam or honey, OR mini wheats — equalivant to 20-25 grams).  While pumping up, just snack on carbs. 
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