Today is the 1st day of the Famine Phase , my overall goal is fat loss and I will be using this board as a way of being accountable. I'll be tracking my food on the DailyPlate and may just post the macros up here.
about me
45 years old
6'3"
253 LBS
chest 47
38W Pants/40 if measured with tape at fattest section
Estimated BF% 20-25 based height\ weight, hip\waist ratio (Ordered a digital caliper/bmi calculator but it arrived broken)
arms 16.5l/17r
thighs 27.5/27.5
calf 17/17
Supplements during Famine
Animal Flex
Lecithin Granules
5000 IU D3
GABA
I have been stuck at 110lb dumbbells bench for about 2 months now, so a test in the end will be to see if i can surpass that plateau. I will be following Robs w/o's and diet recommendations
Hank's Blue Print Journal
Monday 3/15
Breakfast 7:30a
1 Light English Muffin
1 Coffee with cream and sugar
2 Strawberries
6 Almonds
left hungry
Coffee with Stevia 9:0a
Snack 11a
Emergn-c Vitamin packet (fighting a cold)
1/2 Yellow Bell Pepper
1 stalk celery
still hungry
12 noon
Apple
Workout
Warm up 3mins at 7mph dreadmill
Squat 135x12 225x6 275x4 275x6
Seated Cable 190x6 225x5 240x4
Standing BB Curl 65x6 75c5 80x5
Incline DB Curl 35x6 40x6 40x4
Preacher Curl(hammer machine) 75x10 85x8 105x5
Pretty quick workout was in the gym about 45 min total will be adding cardio after work, feel good and surprisingly tired
1:30 Lunch
5 Strawberries
1.5 Bell Pepper
3 Cups Spinach
2TBS Bolthouse Yogurt Dressing <damn good stuff>
10 almonds
yes still hungry
Snack
Plum
Skipped cardio will run lunch time tomorrow, had to pick up my kids
Dinner i didn't finish this
Cabbage 7 oz
Medium Onion 5oz
Olive Oil
Garlic
Crushed Red Pepper
The vegan thing tastes okay so far, im telling you boys you wilt that cabbage an onion add a little vinegar mmm mmmm like warm cole slaw
Probably lucky i sleep alone
Another Snack
Brown Rice and lecitin
2.25gms GABA
Daily Totals
End of Day
1482 Calories
35gm Protein
32gm Fiber
52gm Fat
235gm carbs
Breakfast 7:30a
1 Light English Muffin
1 Coffee with cream and sugar
2 Strawberries
6 Almonds
left hungry
Coffee with Stevia 9:0a
Snack 11a
Emergn-c Vitamin packet (fighting a cold)
1/2 Yellow Bell Pepper
1 stalk celery
still hungry
12 noon
Apple
Workout
Warm up 3mins at 7mph dreadmill
Squat 135x12 225x6 275x4 275x6
Seated Cable 190x6 225x5 240x4
Standing BB Curl 65x6 75c5 80x5
Incline DB Curl 35x6 40x6 40x4
Preacher Curl(hammer machine) 75x10 85x8 105x5
Pretty quick workout was in the gym about 45 min total will be adding cardio after work, feel good and surprisingly tired
1:30 Lunch
5 Strawberries
1.5 Bell Pepper
3 Cups Spinach
2TBS Bolthouse Yogurt Dressing <damn good stuff>
10 almonds
yes still hungry
Snack
Plum
Skipped cardio will run lunch time tomorrow, had to pick up my kids
Dinner i didn't finish this
Cabbage 7 oz
Medium Onion 5oz
Olive Oil
Garlic
Crushed Red Pepper
The vegan thing tastes okay so far, im telling you boys you wilt that cabbage an onion add a little vinegar mmm mmmm like warm cole slaw
Probably lucky i sleep alone
Another Snack
Brown Rice and lecitin
2.25gms GABA
Daily Totals
End of Day
1482 Calories
35gm Protein
32gm Fiber
52gm Fat
235gm carbs
The famine.... well it's definetly an experience, it aint fun, but it's aint completly horrible.Famine Day 2
Slept like a rock, thanks for the GABA suggestion Rob
BP 115/55
Weight 249.6 ? WTF
Pulse 60 this is down from all last week where i was getting sick
Breakfast
Coffee
3 tsp Sugar
Half and Half 3Tbls
apple
lecithin granules
Snack
Plum
Banana
Lunch
Steamed Veg about 1cup
choco chip cookie (coulndt resist)
5 almonds
Green Tea w/ stevia
2 Clementines
1 cup brown rice
Cabbage
Spinach
Dressing
banana
BP 115/55
Weight 249.6 ? WTF
Pulse 60 this is down from all last week where i was getting sick
Breakfast
Coffee
3 tsp Sugar
Half and Half 3Tbls
apple
lecithin granules
Snack
Plum
Banana
Lunch
Steamed Veg about 1cup
choco chip cookie (coulndt resist)
5 almonds
Green Tea w/ stevia
2 Clementines
1 cup brown rice
Cabbage
Spinach
Dressing
banana
You're resting heart rate going lower and perfectly natural and a good sign at this point.
You're transitioning from Famine to Feast and this is one of the signs "traction" is starting. Now that you're loading the nutrients back in and lifting heavier, all the more..
Keep us posted as I'm following this one closely..
You're transitioning from Famine to Feast and this is one of the signs "traction" is starting. Now that you're loading the nutrients back in and lifting heavier, all the more..
Keep us posted as I'm following this one closely..
Would love a sled dude i am built like a truck not a sports car cannot stand running, but it is a means to an end , most of the time i do general fitness training, intervals or calisthenics as cardio. I do have access to a jacobs ladder...that mofo is brutal
I need to find a deal on one of the hip belts for squatting, just getting low on the cash
I need to find a deal on one of the hip belts for squatting, just getting low on the cash
You will love the sled then, trust me. I HATE running with a passion. Good alternatives are sprints. Biking (John's/AskMass's) favorite can for sure build the legs, especially when doing hills.
Both the sled and hip belt squat can be picked up cheaply on any of those online auction sites. Well worth the investment...
If looking to jury-rig something yourself, consider using an old lifting belt with chain attached. Suspend heavy dumbell from that chain, cinch it up tight to your groin and grasp an upright (corner of a power rack, lets say).
New squat straight up and down for 10 reps. Next set, squat back while hanging onto the upright.
It'll feel awkward at first but once you find your sweet spot/get used to them for 2-3 weeks you'll never look back!
Both the sled and hip belt squat can be picked up cheaply on any of those online auction sites. Well worth the investment...
If looking to jury-rig something yourself, consider using an old lifting belt with chain attached. Suspend heavy dumbell from that chain, cinch it up tight to your groin and grasp an upright (corner of a power rack, lets say).
New squat straight up and down for 10 reps. Next set, squat back while hanging onto the upright.
It'll feel awkward at first but once you find your sweet spot/get used to them for 2-3 weeks you'll never look back!
Wed March 17 Famine Day 3
Slept well..looks like GABA is a lifesaver
BP 115/63
Pulse 64 (up 4 from yesterday)
BP 115/63
Pulse 64 (up 4 from yesterday)
Woke up hungry had
7:15a
Coffee w/ cream and Sugar
1/2 cup Oats with 2tbls Lecithen
Snack 10pm
Plum
1oz peanuts
W/O felt weak and tired
Wide Grip BP supersetted with DB Shoulder Press BP is weak, i have been using DB for benching (12 months +)and seriously thought more would carry over
Bench Press Shoulder
155x10 50x10
185x10 55x8
185x8 60x7
155x10 50x8
Decline Narrow Grip
135x10 then moved to Smith machine
185x10
225x8
245x7
Skull Crusher
75x8
75x8
65x7
55x10
Triceps Extension V bar
80x10
80x10
Triceps Extension Straight Bar
80x10
70x6
I was gassed sweaty and beat after this, total rest time was probably 5 minutes of the 50 mins in the gym.
On the bright side the Gym owner gave me a deal on Vasolate $28
7:15a
Coffee w/ cream and Sugar
1/2 cup Oats with 2tbls Lecithen
Snack 10pm
Plum
1oz peanuts
W/O felt weak and tired
Wide Grip BP supersetted with DB Shoulder Press BP is weak, i have been using DB for benching (12 months +)and seriously thought more would carry over
Bench Press Shoulder
155x10 50x10
185x10 55x8
185x8 60x7
155x10 50x8
Decline Narrow Grip
135x10 then moved to Smith machine
185x10
225x8
245x7
Skull Crusher
75x8
75x8
65x7
55x10
Triceps Extension V bar
80x10
80x10
Triceps Extension Straight Bar
80x10
70x6
I was gassed sweaty and beat after this, total rest time was probably 5 minutes of the 50 mins in the gym.
On the bright side the Gym owner gave me a deal on Vasolate $28
