Body recomp 2011

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Eric B
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Body recomp 2011

Post by Eric B » Tue Sep 06, 2011 1:40 am

"Body recomp" = "Trying not to be so fucking fat. Again."

The fat loss diet that worked in the past for me is: Eat meat, eggs, and veggies, and not much else. I may start tracking calories at some point, depending on how pesky the OCD gets as I go.

Current BW=293. This was not a total shocker, but a high enough number that I know I need to take up less space. I'm almost 40 and it's high time I quit being cavalier about the obesity.

No hydrostatic weigh-ins or calipers. The belt size is close enough.

Equipment is a few KBs, a DB set, and a bench.

Will post workout later tonight.

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Mickey O'neil
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Re: Body recomp 2011

Post by Mickey O'neil » Tue Sep 06, 2011 1:45 am

Good luck, Eric. I know you can do it.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Tue Sep 06, 2011 3:21 am

Thanks Mick!

5 Sept

JM stuff and KB swings to warm up

Slow pullup negatives x 5
One arm DB rows, 50 x 10 x 4
DB reverse flyes 40 x 10 x 4
Standing tricep extension 25 x 10 x 4
Tricep kickbacks 20 x 10 x 3
Kneeling ab wheels 2 x 2

Wheels should have been the first drill, arms and lats too shaky for much tension.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Wed Sep 07, 2011 4:33 pm

6 Sept

Light KB assortment with the 24kg, 20 mins. HR around 140 most of that time.


7 Sept

3 mile walk in AM

JM and KB snatches for warmup
Ab wheels x 4 x 3
DB lunges with 50lbs each hand x 10 x 5
Leg extensions 70 x 10 x 4
Leg curls 70 x 9 x 4
Standing calf raises 40 x 8 x 3
A few deep frog hops

DIET NOTES: Didn't realize how much midnight snacking I was doing, it was almost every night. That one change alone should make a big difference.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Thu Sep 08, 2011 3:57 pm

8 Sept

200 snatches with 16kg KB.
3 mile walk.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Sat Sep 10, 2011 12:57 am

9 Sept

3 mile walk in AM, 3 hill sprints at the end

DB Bench Press 45s x 10 x 5
Incline DB Press 35s x 10 x 5
Flyes 30s x 10 x 4 <- heavy
DB Curls 25s x 10 x 6

DIET NOTE: Oatmeal is a damn good breakfast. 300 cals (two servings per the package) and I'm full for over 4 hours.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Thatcher II » Sat Sep 10, 2011 6:02 pm

Eric B wrote:9 Sept

3 mile walk in AM, 3 hill sprints at the end

DB Bench Press 45s x 10 x 5
Incline DB Press 35s x 10 x 5
Flyes 30s x 10 x 4 <- heavy
DB Curls 25s x 10 x 6

DIET NOTE: Oatmeal is a damn good breakfast. 300 cals (two servings per the package) and I'm full for over 4 hours.
Will watch this one with interest. Good on you. Internet accountability helps.
It's great to be first at last

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Eric B
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Re: Body recomp 2011

Post by Eric B » Sun Sep 11, 2011 3:14 pm

Thanks Pac!

10 Sept

No workouts plus weekly cheat meal: pint of Ben and Jerry's.



11 Sept

1.5 mile walk

Ab wheels 3 x 3
Pullup slow negatives x 6 <-- don't feel any easier yet, may start GTG practice
One arm DB rows 50 x 10 x 4
Bent over DB rows 40s x 10 x 4
Standing tricep extension 25 x 10 x 6

Felt weak today, but did the damn thing. Will walk more after work tonight.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Mon Sep 12, 2011 9:41 pm

12 Sept

3 mile walk

25 mins assorted KB drills, HR around 140-150.
Started to GTG pullups.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Tue Sep 13, 2011 4:47 pm

13 Sept

GTG Pullups
1.5 mile walk

Get Up Sit Ups 50 x 4 x 3
DB Lunges with 2 50s x 10 x 4
Leg extensions 80 x 10 x 5
Leg Curls 70 x 10 x 5
Frog Hops x 8 x 3


>>BW is 291 using different scale than initial weigh-in, will be using this from here out.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Wed Sep 14, 2011 4:31 pm

14 Sept

GTG Pullups

JM stuff
200 snatches with 24kg. Didn't time it, but not going for record pace.

DIET NOTE: 99% lean ground turkey is useless. Even adding fat doesn't help. 93% lean makes a nice meatloaf with onions, garlic, bell and jalapeno pepper.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Thu Sep 15, 2011 4:39 pm

15 Sept

GTG Pullups
3 mile walk
2h swings with 24kg for 20 mins, HR in the 150s.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Fri Sep 16, 2011 1:38 pm

16 Sept

GTG Pullups
3 mile walk

DB Bench 45 x 10 x 5
Incline DB Bench 35 x 10 x 4, 8 x 1
Flyes 30 x 10 x 3
DB Curls 25 x 10 x 5

Big boy pants getting baggy and I can see my adam's apple when I shave. Will probably weigh in at some point this week, but not concerned with the scale nearly as much as the belt. The food is the key. Something like the No S Diet is probably best suited for maintenance (for me) once I chip away more fat.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Sun Sep 18, 2011 2:15 pm

17 Sept

3 mile walk

No other workouts plus weekly cheat meal, pizza and M&Ms.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Mon Sep 19, 2011 1:23 am

18 Sept

GTG Pullups
3 mile walk

Back emphasis workout at a buddy's house, didn't record details but did get in bent over rows, pullovers, and tricep work.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Tue Sep 20, 2011 2:39 am

19 Sept

GTG Pullups
3 mile walk

25 mins on bike at gym, HR 150 most of that time.

Cals 2250/Protein 220g.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Wed Sep 21, 2011 12:50 am

20 Sept

3 mile walk

DB Lunges 50s x 10 x 3, 50s x 7 x 1
Leg Extensions 90 x 10 x 4
Leg Curls 80 x 10 x 2, 60 x 8 x 2 <-- these killed today for some reason
Calf Raises w/50s x 15 x 4
A few frog hops, I'm fucking toast.

Weak as shit today, still wobbly on my pins 1.5 hours later.

Cals 2700/Protein 250g
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Fri Sep 23, 2011 12:22 am

21 Sept

3 mile walk

Cals 2300/Protein 270g




22 Sept

3 mile walk

200 snatches with 24kg

Cals 2500/Protein 220g
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Sat Sep 24, 2011 11:26 pm

23 Sept

GTG Pullups
3 mile walk

DB Shoulder Press 40s x 10 x 5
Lateral raises 20s x 10 x 4
Front raises 30s x 10 x 5
Crunches 13, 11, 10, 10

Cals 2100/Protein 230g



24 Sept

GTG Pullups, close to a strict rep (which is embarrassing)
4 mile walk

DB Bench Press 50s x 10 x 4, 9 x 1
Incline Press 35s x 10 x 5
Flyes 30s x 10 x 2, 8 x 1
DB Curls 27.5s x 10 x 4, 8 x 1

Cals 2900/Protein 240g
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Sun Sep 25, 2011 12:07 am

DIET RULES I ALREADY KNEW BUT HAVE TO REMIND MYSELF:

- Weight reduction = calorie deficit. Not just a good idea, it's the law.

- Eat before you get hungry. Hunger makes it too easy to go overboard. The 6 meal a day philosophy helps with this.

- Plan your food at least a day in advance. Make it easy. At night, put in writing what you will eat the next day, then track your compliance.

- Eat things that taste good, or you won't stick to it.

- Protein and fiber are good for you and keep you full longer. Get them in as many meals per day as you can.

- It's hard to eat too many calories of raw fruits and veggies.

- Water. With meals, during exercise, sip on it throughout the day.

- Keep a record. If you go over the calorie target 1-2 meals a week it's not a big deal (see zig-zagging below). It becomes a problem when you allow more and more "cheats" and don't keep track.

- Zig-zag. Eating maintenance calories every day results in no weight loss. Staying at a consistent daily reduction (say 70% of maintenance) will eventually cause adaptation to the lower amount. Some 100% calorie days are necessary, shoot for two per week. Don't exceed 100% or fall below 50%.

- Lean mass burns calories. Cardio is good, but not at the expense of weight training.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Mon Sep 26, 2011 12:24 pm

25 Sept

BW = 283 (down at least 8 lbs so far)

GTG pullups
3 mile walk

25 mins KB assortment.

Cals 2100/Protein240g.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Tue Sep 27, 2011 5:27 pm

26 Sept

3 mile walk

Pullup partials x 5
DB Rows 55 x 10 x 4, 7 x 1
Tricep Extension 27.5 x 10 x 4, 8 x 1
Tricep Kickback 20 x 10 x 3
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Re: Body recomp 2011

Post by Eric B » Thu Sep 29, 2011 1:56 am

27 Sept

GTG pullups - full reps now, less frequent reps (5-6 a day)
4 mile walk

DB Bench Press 35s x 15 x 6
Incline Bench 35s x 12 x 5
Flyes 25s x 12 x 2, 8 x 2
DB Curls 25s x 12 x 3, 20s x 12 x 2

Cals 3200/Protein 380g
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Thu Sep 29, 2011 1:57 am

28 Sept

GTG pullups
3 mile walk
2 mile walk/jog

Cals 2000/Protein 190g
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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Eric B
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Re: Body recomp 2011

Post by Eric B » Sat Oct 01, 2011 2:44 am

29 Sept

GTG Pullups
3 mile walk
2 mile walk/jog
Pushups 40, 30, 30


Cals 2200/Protein 250g.


30 Sept

3 mile walk/jog

24kg snatches, C/Js, presses.

Cals 2000/Protein 190g.
Over time, your quickness with a cocky rejoinder must have gotten you many punches in the face.

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