Well I never thought I would get here but I'm down to my wedding day weight. And I think I'm in better condition now at age 40 than I was when I got married back in my 20's. Funny huh?
I'm down to 191. I can feel my 6 pack emerging. Here's the workout routine I'm doing now, but I'm thinking I need to turn it up a notch more.
T/Th - I run intervals. 20 minutes tops - Warm up for 3 minutes. Then every other minute, sprint for 60 seconds, then walk for 60 seconds. I'm on one of those big LifeStyle treadmills. I crank it up to 9.5 or 10.0. It's a beating, but man does it work!
M/W/F - A buddy of mine who is a trainer clued me into this workout. It's centered around chin ups and dips using my body weight.
I do a circuit with 1 chin up, 2 push ups with my feet raised about 18 inches and using the "perfect pushup" device, followed by 3 situps with a 25 lb plate on a 45 degree incline bench.
Then I do 2 dips, 3 push ups, 4 sit ups just like before. Then 3 chin ups, 4 push ups, 5 sit ups. Now I add squats, curls and tri's to the circuit.
I work my way up to about 5 or 6 chin ups before I completely give out. But it's a good workout and I'm usually done in 35 minutes.
No rest between anything. You want your heart rate up the entire time.
Yes I'm still following the ABS Diet feeding plan. Probably always will. When I don't eat I feel sick. So I have to keep feeding myself. OH DARN!
Y'all keep at it! It does work - you get out of it what you put into it.
Thursday, October 23, 2008
Monday, July 21, 2008
The end of the road for my ABS diet?
I've been on the ABS diet since January 1, 2008. I have lost almost all of the fat that I wanted too loose. I've been very happy with the results.
I've been stuck at 202 lbs for weeks now. Nothing I do seems to make any difference. I can even eat bad for a day or two and not see any effect on my body.
My 6 pack is there. I can feel it. I can almost see it. I just have a little fat left to lose and I can't shake it. I've been almost there for weeks now. So to be this close and not make any progress is frustrating.
I've stuck to the workout routine very faithfully except for the weekend HIIT training time. Being a father of 3 I just can't carve out the consistent time to do it. To make up for it, I do HIIT on Tuesdays and Thurdsays for 30 minutes. 1 minute sprinting, 2 minutes walking, repeat.
I'm thinking I need to switch routines. I've read the Men's Health Power Lifting book and it looks like it's too much for my 40 year old body. Olympic style lifts are great for building strength. But I worry that it could cause a back injury. I think I'm genetically wired to be lean, not brawny. So the 6-pack look is achievable for someone like me.
Am I right on this?
I'm also not one to take supplements, other than protein shakes. Protein only that is, like Isopure. I have vision of Lyle Alzado dying from when I was a kid. So I'm very concerned about putting something in my body that medical science doesn't quite understand.
I'm searching for a new routine. Something to push my body to grow more muscle, lose this last bit of fat. And get that ripped look.
I'd love to hear what you think.
I've been stuck at 202 lbs for weeks now. Nothing I do seems to make any difference. I can even eat bad for a day or two and not see any effect on my body.
My 6 pack is there. I can feel it. I can almost see it. I just have a little fat left to lose and I can't shake it. I've been almost there for weeks now. So to be this close and not make any progress is frustrating.
I've stuck to the workout routine very faithfully except for the weekend HIIT training time. Being a father of 3 I just can't carve out the consistent time to do it. To make up for it, I do HIIT on Tuesdays and Thurdsays for 30 minutes. 1 minute sprinting, 2 minutes walking, repeat.
I'm thinking I need to switch routines. I've read the Men's Health Power Lifting book and it looks like it's too much for my 40 year old body. Olympic style lifts are great for building strength. But I worry that it could cause a back injury. I think I'm genetically wired to be lean, not brawny. So the 6-pack look is achievable for someone like me.
Am I right on this?
I'm also not one to take supplements, other than protein shakes. Protein only that is, like Isopure. I have vision of Lyle Alzado dying from when I was a kid. So I'm very concerned about putting something in my body that medical science doesn't quite understand.
I'm searching for a new routine. Something to push my body to grow more muscle, lose this last bit of fat. And get that ripped look.
I'd love to hear what you think.
Monday, June 23, 2008
Am I done with the ABS Diet?
I'm wondering if I've whipped the ABS diet. And I'm trying to figure out what's next.
I'm 6'3" and I'm down to 202 lbs. I started out at 218 lbs. I still have a few more lbs of body fat to lose. But I'm definitley seeing improvement in my muscle mass especially in my mid section. I've followed the ABS diet almost to the letter. (I'm a father of 3 so it's impossible to do it to the letter.)
1) I'm never ever sore. I've trained seriously before with the Hard Body Man book. And would come out of that just beaten down.
I come out of my workout now just tired, but not so wasted that I cannot function. Plus I'm eating a at least 25 grams of protein 6 times a day. Could this contribute to me not ever being sore?
2) I only have time to do 2 sets. I do the advanced excercises that are in the book. And I have been steadily increasing what I lift. I know I'm at my max because I'll lift 8-12 reps or until "muscle failure".
So my BIG QUESTION is - have I reached the end of the ABS diet?
Do I need to move on to something more intense?
What is the next step after ABS diet? Is it Men's Health Power Training? Here is the link:
http://shop.menshealth.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10004&storeId=10053&productId=115932&langId=-1
Any help or guidance would be greatly appreciated.
I'm 6'3" and I'm down to 202 lbs. I started out at 218 lbs. I still have a few more lbs of body fat to lose. But I'm definitley seeing improvement in my muscle mass especially in my mid section. I've followed the ABS diet almost to the letter. (I'm a father of 3 so it's impossible to do it to the letter.)
1) I'm never ever sore. I've trained seriously before with the Hard Body Man book. And would come out of that just beaten down.
I come out of my workout now just tired, but not so wasted that I cannot function. Plus I'm eating a at least 25 grams of protein 6 times a day. Could this contribute to me not ever being sore?
2) I only have time to do 2 sets. I do the advanced excercises that are in the book. And I have been steadily increasing what I lift. I know I'm at my max because I'll lift 8-12 reps or until "muscle failure".
So my BIG QUESTION is - have I reached the end of the ABS diet?
Do I need to move on to something more intense?
What is the next step after ABS diet? Is it Men's Health Power Training? Here is the link:
http://shop.menshealth.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10004&storeId=10053&productId=115932&langId=-1
Any help or guidance would be greatly appreciated.
Tuesday, May 27, 2008
My one weakness
I've been sticking to the ABS Diet and workout regmien very well. I'm down to 202.8 this week. Yay! And guess what, I can feel my abs! That's a first for me.
You'll laugh. The first time I felt a bulge in my abdomen I thought to myself "Is that a hernia? No can't be. I had that surically repaired when I was a kid...HEY THAT'S AN AB MUSCLE!" A very cool moment indeed.
The ABS Diet book allows you one cheat meal a week. Normally I don't need a cheat meal. If I do take a cheat meal it's Chicken Fajitas. And I skip the cheese, sour cream and guacamole. Mmmm. I could eat that every day.
My one weakness? Movie popcorn. Loaded with butter. I know I know. Millions of calories, truckloads of fat. But I can't stand it. It's part of the movie experience. Last time I went to the movies with my wife she brought carrot sticks and offered me one. I resisted the tempation to stick the carrot stick up her nose. I chose to pass on the carrot stick and just smell everybody else's popcorn.
This weekend I took one of my kids to see Indiana Jones and the Crystal Skull. (Heavy sigh) My kid liked it, but it was the worst of the Indiana Jones movies IMO. It was a very average film. Not bad, but not good. Just seemed flat. Just one chase scene after another and not very much story. It felt a lot like National Treasure. The villan was lame. IMO, the story was weak to begin with. They could have done a LOT more with it. Harrison Ford still has enough left to carry the picture.
The highlight of the movie was sharing a bucket of buttered popcorn with my kid. Greatness.
You'll laugh. The first time I felt a bulge in my abdomen I thought to myself "Is that a hernia? No can't be. I had that surically repaired when I was a kid...HEY THAT'S AN AB MUSCLE!" A very cool moment indeed.
The ABS Diet book allows you one cheat meal a week. Normally I don't need a cheat meal. If I do take a cheat meal it's Chicken Fajitas. And I skip the cheese, sour cream and guacamole. Mmmm. I could eat that every day.
My one weakness? Movie popcorn. Loaded with butter. I know I know. Millions of calories, truckloads of fat. But I can't stand it. It's part of the movie experience. Last time I went to the movies with my wife she brought carrot sticks and offered me one. I resisted the tempation to stick the carrot stick up her nose. I chose to pass on the carrot stick and just smell everybody else's popcorn.
This weekend I took one of my kids to see Indiana Jones and the Crystal Skull. (Heavy sigh) My kid liked it, but it was the worst of the Indiana Jones movies IMO. It was a very average film. Not bad, but not good. Just seemed flat. Just one chase scene after another and not very much story. It felt a lot like National Treasure. The villan was lame. IMO, the story was weak to begin with. They could have done a LOT more with it. Harrison Ford still has enough left to carry the picture.
The highlight of the movie was sharing a bucket of buttered popcorn with my kid. Greatness.
Tuesday, May 6, 2008
Update for the first week of May
This week I'm down to 204.8. I had to eat pizza the night before. But I made a point to not eat very much. But I can't help but wonder if that impacted my weigh in on Saturday morning. You never know.
I talked to a buddy of mine on Sunday who is a personal trainer. He basically confirmed everything in the ABS Diet book. Even the HIIT (High intensity interval training.)
I need to alter my workout. I've been on the same routine since January 1. My ABS work is not a strain anymore. I'm going to have to find somethings more challenging. So I'll be digging through my ABS Diet books some more.
How often do you change your workouts? Is 5 months the norm?
I talked to a buddy of mine on Sunday who is a personal trainer. He basically confirmed everything in the ABS Diet book. Even the HIIT (High intensity interval training.)
I need to alter my workout. I've been on the same routine since January 1. My ABS work is not a strain anymore. I'm going to have to find somethings more challenging. So I'll be digging through my ABS Diet books some more.
How often do you change your workouts? Is 5 months the norm?
Saturday, April 26, 2008
Weigh In Day
Well I weighed in today after eating really bad early in the week for 3 days. Remember now I'm on the ABS Diet. I lost more weight this week.
I started 1/1/08 at 218. Here's my latest progress.
4/12 - 207.6
4/19 - 206.4
4/26 - 205.6
I'll eat much better this week. And I'm planning on ramping up the ABS part of my workout. Adding incline, adding a little weight. I need more of a challenge. A good problem to have!
I'll check in early in the week and let you know how that goes.
Matt
Blog: http://clubbackup.blogspot.com/
http://www.clubbackup.com/ Backup your PC online automatically. Just set it and forget it.
I started 1/1/08 at 218. Here's my latest progress.
4/12 - 207.6
4/19 - 206.4
4/26 - 205.6
I'll eat much better this week. And I'm planning on ramping up the ABS part of my workout. Adding incline, adding a little weight. I need more of a challenge. A good problem to have!
I'll check in early in the week and let you know how that goes.
Matt
Blog: http://clubbackup.blogspot.com/
http://www.clubbackup.com/ Backup your PC online automatically. Just set it and forget it.
Thursday, April 24, 2008
Weigh In - and Eating bad
The past 2 weeks my weekly weigh ins have been very happy moments.
4/12 - 207.6
4/19 - 206.4
This week though has not been a good diet week. There's a birthday at my house and early in the week we've been eating to celebrate. Not to be fit.
3 different deserts - cake, pie, ice cream cake. And we have a family tradition, on the actual birthday, we eat whatever that person wants all day. So breakfast was biscuits and gravy - for all you folks not fortunate enough to be from the south, that's several biscuits openened up on your plate with white cream gravy poured over the top. YUM! But not ABS Diet material. hahaha
Also, several of my friends met for lunch at Babe's. It's the home of the most wonderful fried chicken on the planet. I did not gorge, but I did eat 2 legs and a breast. It's wipe your chin off good. All they serve is fried chicken (family style) and chicken fried steak - with cream gravy of course. Sides are cream corn, mashed potatoes, biscuits with honey or molasses. If you are ever in the DFW area, make a point to go to Babe's. It's just that good.
Anyway, this can't be good for my diet. We'll see when weigh in day comes. The rest of the week I've been eating right, and working out on schedule.
I'll let you know what happens. Having 3 or 4 cheat meals in one week can't be good. But it sure was fun!
Matt
Blog: http://clubbackup.blogspot.com
http://www.clubbackup.com Backup your PC online automatically. Just set it and forget it.
4/12 - 207.6
4/19 - 206.4
This week though has not been a good diet week. There's a birthday at my house and early in the week we've been eating to celebrate. Not to be fit.
3 different deserts - cake, pie, ice cream cake. And we have a family tradition, on the actual birthday, we eat whatever that person wants all day. So breakfast was biscuits and gravy - for all you folks not fortunate enough to be from the south, that's several biscuits openened up on your plate with white cream gravy poured over the top. YUM! But not ABS Diet material. hahaha
Also, several of my friends met for lunch at Babe's. It's the home of the most wonderful fried chicken on the planet. I did not gorge, but I did eat 2 legs and a breast. It's wipe your chin off good. All they serve is fried chicken (family style) and chicken fried steak - with cream gravy of course. Sides are cream corn, mashed potatoes, biscuits with honey or molasses. If you are ever in the DFW area, make a point to go to Babe's. It's just that good.
Anyway, this can't be good for my diet. We'll see when weigh in day comes. The rest of the week I've been eating right, and working out on schedule.
I'll let you know what happens. Having 3 or 4 cheat meals in one week can't be good. But it sure was fun!
Matt
Blog: http://clubbackup.blogspot.com
http://www.clubbackup.com Backup your PC online automatically. Just set it and forget it.
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