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Any remarkable weight loss to date after a month? bf% wise as well?

Sleep will IMO make or break you with something this demanding. You may accumulate fatigue from session to session and may feel the need for a deload somewhere in there. Hopefully not, but you run the possibility with such a limited amount of sleep.

Ever think about melatonin to at least give you a better quality sleep with the limited time you have?

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Weight wise I am still hovering around 212, but the diet was made to keep most of your scale weight so I am not too concerned about it.

Unfortunately I don't have a bf measurer and am basing this just off my starting pictures, but I am starting too look a little leaner in the face, arms, and legs. I started the diet with a higher bf% so I know that the gut/chest is going to be the last noticeable place for me. I think after week 6 I should be able to see some more noticeable differences.

I am however going to try to bump the cardio up to 40 minutes this week and with the EC stack I think this will start speeding things up. As far as sleep, I may look into some melatonin or phenibut when I need to restock but according to Chuck alot of people have a hard time falling asleep as well because your body's metabolism is cranking at top gear. Let's hope he's right

Going to combine these posts to catch up on my journal...

Wednesday's Training:
Bent Over Rows 4x12 125 lbs
1 Arm DB Rows 4x12 55 lbs
Cable Pull Down 4x12 70 lbs
Wide Grip Pull Downs 4x12 105 lbs
DB Shrugs 4x12 55 lbs
Hyperextensions 4x12

Friday's Training:
Barbell Curl 4x12 75 lbs
Preacher Curls 4x12 50 lbs
Hammer Curls 3x12 35 lbs
Tricep Push Downs 4x12 80 lbs
Skullcrushers 4x12 70 lbs
Dips (assisted) 4x12 +60 lbs
Vups 4x25
Leg Raises 4x25

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 4 x 12 35 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 4 x 12 20 lbs
Standing Side Lateral Raises - 4 x 12 15 lbs
Rear Deltoid Machine - 3 x 12 110 lbs
Standing Calf Raises - 4 x 12 180 lbs (smith)
Seated Calf Raises - 4 x 12 105 lbs


This marks the end of the conditioning phase, the next four weeks will begin the strength/growth phase with reps ranging from 6-10 per set. This is more my kind of program so I am looking forward to the upcoming change.

I also weighed myself the past two mornings and I weighed in between 210-211 lbs. I bumped my cardio up to 40 minutes this week which I think has helped a little. My overall scale weight is not my main concern and I do feel like I am leaner but I am waiting to really compare my before and after pictures.

So far so good

Just a quick note that I got sick this week and caught the flu due to everyone at work being sick. Because of this I only got 2 of my 5 workouts in, so I decided I am going to repeat week 5 of training next week.

I also have cut some cals according to the book as I feel I have been stalling. I have cut out the grapefruit later in the day, 10 grams of fat, and 15 grams of carbs from my daily meals.

Damn, good decision to repeat week 5.

Get Well!!

Are you still sick or what?

Don't throw this journal in the "journal graveyard" like Verb and the rest!!

Nope this journal is still alive and here are some updates...

So I was pretty much sick through Saturday but on Sunday I was feeling well enough to do 45 mins of cardio. I decided to do this since I missed alot of workouts and just wanted to get off my ass.

So finally were are in the growth/strength phase with sets in the 5-6 range and reps starting at 10 and dropping every week after through week 8.

I took things light again starting out this week since I know I will be bumping every week during this phase. This is important because I didn't want to start on weights that I wouldn't be able to bump significantly two weeks down the road. However I much more comfortable with the rep ranges as we are getting lower as this is what I am more familiar with.

Monday- Chest:
Incline DB Press - 5x10 55lbs
Flat DB Press - 5x10 60lbs
Peck Deck - 4x10 80lbs
Push Ups to Failure - 42 (I do this immediately after the peck deck)
VUps - 4x25
Leg Raises - 4x25

Cardio for 45 mins on incline tread

Tuesday - Legs:
Squats (A2G) 5x10 185lbs
Straight Leg Dead Lifts - 5x10 125lbs
Leg Curl (lying) - 4x10 45lbs
Stationary Barbell Lunges - 5x10 85lbs
Leg Extensions - 4x10 80lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 200lbs
Seated Calf Raises - 4x12 125lbs

Cardio for 45 Mins on Incline Tread

Wednesday - Back:
High Rows - 5x10 80lbs
Low Rows - 5x10 100lbs
Wide Grip Pulldowns - 5x10 110lbs
DB Pullover - 5x10 45lbs
Barbell Shrugs - 5x10 185lbs
Hyperextensions - 3x10 + 45lb plate

I still have some flu symptoms but I actually feel going to the gym helps (might as well spread it right?) instead of sitting and waiting until I am 100%.

The only thing that I really disliked this week was the Barbell Lunges. I never really do these so I put 20 lbs on each side and I will tell, these things knock the wind out of you and get really hard really fast. If you go fast and get sloppy then they aren't bad, but slow and controlled you really feel your muscles getting hit. I was able to get through them but I can definately say I was feeling the burn afterwards.

I also really enjoyed how Chuck has switched the chest from barbells to dumbbells for weeks 5-8 which ensures that all the stablizers are getting worked as well.

Overall I can definately start to say that I feel leaner and tighter even though the scale weight hasn't changed much. A few people who know I am on this diet have mentioned that I look thinner in the face (not like im strutting with my shirt off) and I think they maybe right. I have resisted the tempation to compare before and after pics but will do so this weekend to make sure I can see at least a little difference. Since my body tends to hold onto its fat I don't want to jump the gun and look for changes without an adequate period passing.

Keep it going sleazy, way to work through the sickness.

God I wish I was 210lbs right now ... good work man.

Took some comparison pics today (finally) and there is some noticeable progress between the pics. To my surprise its most noticeable in the abdominal area and chest, which I wasn't suspecting as I started at a higher bf%. This is a good thing for me cause I store my fat in these problem areas. Hopefully at the end of this I will have some really nice before and after pics to post.

I weighed in on Saturday at 210.00 and Sunday morning after my carb load at 210.2. Last week I weighed in at 210.9 and 211.3, so I going to say that I am about a pound lighter. Progress is slow, but its happening so I am not going to complain.

Fuck that...That's awesome progress so far!

Since the scale is slowly going downward, you can be sure it's not muscle you're losing. Gotta be doing something right.