Today was first cardio day of week two.

So today I did cardio. A good twenty minutes of sweat drenching, heart raising, intensely intense, okay I won't dramitize it, cardio.


I am going to start watching calories today.

Here is today's eating:

8:30 am

4 pieces, made from recipe, french toast- 150 cals
1/4 cup, made from recipe, fake maple syrup- 209 cals
2 tbls margarine- 128 cal total
Total- 937 cals

9:45 am

1 apple- 65 cals
Total- 65 cals

1:20 pm

1 tbls butter- 100 cals
1 tbls peanut butter- 100 cals
1 tbls raspberry jam, commercial- 56 cals
2 slices whole wheat, commercial, bread- 90 cals ea.
1 apple- 65 cals
1/2 orange- 43 cals
Total- 544 cals

5:30

3 cups Chef Boyardee beef ravioli in tomato and meet sauce- 250 cals ea.
2 whole wheat, commercial, rolls- 74 cals ea.
1 cup whole farm milk- 230 cals
Total- 554 cals

8:30

2 pieces of pizza toppings on pita bread-807 cals total
4 cups, fruit juice mix, commercial- 240 cals total
Total-1047 cals

Daily Total- 3147 cals

It was another day that I ate way more then I needed. I was getting it under control, then I stopped watching the calories, and now here I am, going back up. Maybe tomorrow will be different.

I have been reading on cheat days. I never knew it was a good thing to cheat and have a day where you eat whatever, but according to the articles, the cheat days are good, cause they startle the digestive system after you have been eating well, and increase the metabolic rate. I don't think I would have a entire cheat day, but maybe cheat meals every once in a while like if I go to the movies with friends, or eat out with friends. Never though, just because I feel like it a home. Or at least I will try not too.

Anyways, it's getting late, and I need to work at 10:00 again tomorrow, so I should go to bed.

Best in Health,

Cuyler Callahan

My Weekly Progress Update

Well,

Today is Sunday. I don't do any workouts on Sunday. It is my day of rest. But today is the day I can tell you all the new stats and so on. I decided to save myself a lot of work. I will post my progress pictures up, but instead of writing down all my stats, I will refer you to my bodyspace at bodybuilding.com. I will post the link up on the side of the blog, and you guys can use it to go and look at my profile on bodybuilding.com. That way I don't have to type so much information. As I learn to use my bodyspace, I might be able to use it for other things as well. I also have a blog of sorts at my bodyspace, but I like the one I have here lots better. That one I will probably post in, but if I do, it'll just be a copy of whats in here. That way people at bodybuilding.com can see what I'm doing and help me out a bit. It's not as nice, the blog there, so if you want a nice clean layout, I suggest you stick with this one. This'll have more on it anyways, when it comes to posts. My stats are the only things you can go to look at on at my bodyspace. They also show you graphs and stuff, and I'll have progress pictures there as well.

Well, here is todays progress pictures:


Before- February 25 2007
Weight 242.2 lbs


So Far- March 4th 2007
Weight 241.6 lbs Body Fat 31 %

Won't notice much change, but there is a change. I think I'll start counting Calories again tomorrow. I do a way nicer job if I can keep what I eat organized. So you might see calories posted up again.

Well, I need to go to bed, boss wants to do some farm work catch-up, so I'm going at 10:00 am again for most days of the week, accept Wednesday- which i have off.

Best In Health,

Cuyler Callahan

First Day On Chest and Triceps

Hey all,

Well, lets just say yesterday was a eating disaster. It was all going good, then I took my cousin to a movie, and we bought tons of junk food, lol. Oh well. My friend Ethan, and my Mom, said to stop watching how many calories I eat, and just to focus on eating healthy food. I don't know exactly how I feel on this. I suppose I will just watch what I eat, and make sure I don't eat lots when I do eat. But if I feel that things get out of hand with it, I'm going back to watching my calories. So for a while there may be no calorie report. Today was workout day, so I worked out the chest and the triceps. I was also suppose to do the fore-arms, but my 45 minutes was way up, and I workout the fore-arms anyways with my exercises. They are a muscle I leave to the end, and if I have time, I'll work them out, and if not, then it's not much of a deal.

Here is how todays workout went:


Chest

Flat Bench Press

10 Easy Reps- 110 lbs
6 Slightly Heavier Reps- 130 lbs
3 Heavier Reps- 180 lbs
4-6 Reps to Failure- 200 lbs- 4 reps
4-6 Reps to Failure- 200 lbs- I only managed 3 reps on this one though.

Incline Bench Press

3 Heavier Reps- 110 lbs
4-6 Reps to Failure- 130 lbs- 4 reps
4-6 Reps to Failure- 130 lbs- 6 reps


Triceps

Flat Bench Press Narrow Grip

10 Easy Reps- 90 lbs
6 Slightly Heavier Reps- 110 lbs
3 Heavier Reps- 130 lbs
4-6 Heavy Reps to Failure- 160 lbs- 4 reps
4-6 Heavy Reps to Failure- 160 lbs- 4 reps


As for nutrition,

Well, won't log it for a bit. If I think I need to, just to help keep myself in line, then I will, so keep watching the blog, maybe you'll see it again.

Best in Health,

Cuyler Callahan

First Day on Bicep, Back, Traps

Got home from work and did my workout. It was very effective. The bent over bar rows really worked the back. The standing bar curls made my arms feel like they went through a good workout. My only problem is with the traps. Like the abs, the traps are a hard muscle to workout effectively. I put so much weight on the bars I was hardly able to lift it up to do my shrugs. Once I did get it up, and did my shrugs, I did them really easily. It is something I'll email Shawn LeBrun about.

Here is a list of my workout, and what I did for weights:

Back
Bent Over Bar Rows
10 easy reps-50 lbs
6 slightly heavier reps- 70 lbs
3 heavier reps- 100 lbs
4-6 heavy reps to failure- 170 lbs- This was too much weight
4-6 heavy reps to failure- 140 lbs- This was not enough.

One Arm Dumbell Rows
3 heavier reps-50 lbs
4-6 heavy reps to failure- 90 lbs
4-6 heavy reps to failure- 90 lbs

Biceps
Standing Barbell Curls
10 easy reps- 40 lbs
6 slightly heavier reps- 50 lbs
3 heavier reps- 70 lbs
4-6 heavy reps to failure- 90 lbs
4-6 heavy reps to failure- 90 lbs

Traps
Barbell Shrugs
Oops, looking now, I forgot to log my weights.
I can give you my max weight I lifted, but only cause I couldn't actually lift that much weight up to the shrug position. It definitely wasn't enough for my shrug to reach 4-6 reps until failure.
Max: 260 lbs, and I couldn't fit another weight on my bar. I could up the plates used, but then I wouldn't be able to lift the thing to the shrug position. Oh well, I'll figure it out, not like I need massive traps anyways.

My nutrition went as follows today


5:00 am

4 Pieces whole wheat, made from recipe, toasted, bread slices- 128 cal ea.
2 Tbls Peanut Butter- 100 cal ea.
2 Tbls Raspberry Jam- 56 cal ea.
1 package of hot apple cider- 83 cal ea.
Total- 907 cal.

10:00 am

6 cups of homemade fruit mix- 54 cal ea.
Total- 324 cal.

12:30 pm

2 Pieces whole wheat, made from recipe, bread slices- 128 cal ea.
2 Tbls Peanut Butter- 100 cal ea.
2 Tbls Raspberry Jam- 56 cal ea.
2 Cups Popcorn- 55 cal ea.
Total- 623 cal

2:30 pm

1 Salted Tomato Slices- 38 cal
Total- 38 cal

4:00 pm

1 Apple- 65 cal
1 Banana- 105 cal
Total- 170 cal

8:00 pm

1 1/2 cup Rice- 359 cal total
1 1/2 cup Veggie Stir Fry- 154 cal total
3 Stuffed Mushrooms- 25 cal total
Total- 538

11:00 pm

1 Apple- 65 cal

Daily Total- 2665 cal

Well, it was better then yesterday. Probably my best day considering it was all healthy food I ate and no junk food.

Well, thats about all so far for today.

Best in Health,

Cuyler Callahan

Didn't post yesterday.... Was way to tired

Ya, had to get up early in the morning next day to milk cows, so I went to bed early, and only got in four meals. Yesterday was cardio day. I don't think I'll be able to do HIIT Cardio on the treadmill. The treadmill always stops and so I end up having to do regular cardio. I still do it intensely, but it is boring cause it takes longer, and ya, no change really in pace, so it wasn't to fun. But oh well.

My eating schedule was a little different. I went to bed early, so I only got in four meals. And my mom is having us try a program where we can't eat meat or dairy products. I don't know how I feel about it, cause I need protein for my muscles to grow, but she says the veggies and fruit provide the protein. Whatever, I'll try it out, and if I like the results I'll stick with it, if not, I'll go back onto my own program. And I'm not cutting meat totally out of my diet, once this six week test is over, I will start incorporating a little meat back in.

My eating schedule went as follows:

Wednesday
Breakfast 9:30 am

3 Cups of spinach/fruit blend- 30 cals ea.
2 Pieces of whole wheat, buttered, made from recipe, toasted, bread slices- 136 cals ea.
Total- 362

Lunch 1:00 pm

4 Pieces whole wheat commercial bread, toasted- 90 cal ea. I made a mistake on this in my last posts, so my calorie counts won't be as high as I listed. Still high, but not as high as I had. I put 190 cals before. It is only 90 cals.
2 Tbls Peanut Butter- 100 cals ea.
2 Tbls Raspberry Jam- 50 cals ea.
Total- 660 cals

Supper 4:00 pm

2 Cups potato/carrot mix, mashed- 114 cals ea.
2 Tbls ketchup, Heinz- 20 cal ea.
6 Stalks, broccoli, cooked- 63 cal per stalk
Total- 874 cal

After Supper Meal 8:30 pm

1 Cup potatoes, hash browns, home made- 413 cal
2 Cup cream of broccoli soup, home made- 130 cal ea.
2 slices whole wheat bread, made from recipe- 128 cal ea.
Total- 929 cal

During the day I drank about 8 cups of spinach/fruit blend- 30 cals ea.
Total- 240 cals

Daily Total- 3065 cals

Way better then yesterday, but still 865 calories over my max needed to create a good calorie deficit, which is 2200 calories. Oh well, I'll be working on it. Hopefully in a week or two I'll have it all under control.

Maybe today will be better.

Best in health,

Cuyler Callahan

Well, today was my first weight training day. Yesterday was cardio, today was weight training my legs, shoulders, and abs. I was training a lot longer then my 30-45 min I should have. The reason being is I am finding the weights I should be lifting, so it was a lot of trial and error. Hopefully my next training day of my legs, shoulders, and abs, I should be able to get in and out of training within 30-45 minutes.

The weights I trained at for my failure reps where:

Legs
Hack Squats: 200 lbs
Deadlift: 200 lbs

Shoulder:
Shoulder Press: 130 lbs- this was two much weight. I could only do 3 reps. Hopefully by next training session of my shoulders I'll be able to lift it at least 4 times.

Abs
Weighted Crunches: 100 lbs. I need more weight then this. Probably 150 lbs, or 200 lbs, it just hurts my chest with that much weight sitting on it.

Weighted Leg Lift: Body weight. It is pretty hard, never realized how hard it was.




My eating schedule, I think was an improvement, well kinda I suppose. It was all going good, got home, and my siblings tempted me with homemade ice cream, then my dad made popcorn, so I had some of that.


My eating schedule is as follows:


Breakfast-9:00 am

2 eggs- 90 cals ea.
2 whole wheat, made from recipe, toasted, slices- 128 ea.
little sprinkled cheese- 20 cals
2 slices sandwich meat, roast beef- 11 cals ea.
Total Cals- 478 cals

Lunch- 12:00 pm

1 cup whole fresh farm milk- 230 cals
4 slice of boughten whole wheat bread-190 cals ea.
1 orange- 85 cal
little bag nacho chips- 139 cals
1 tbls mayonnaise- 103 cals
2 processed cheese slices- 40 cal ea.
2 slices sandwich meat-42 cal ea.
Total Cals- 1481 cals- I gotta cut back on lunch.

Supper- 4:30 pm

2 cups mixed potatoes and carrots- 228 cals total
1 low fat sausage- 60 cals
1 cup whole fresh farm milk- 230 cals
4 tbls gravy- 22 cals ea.
Total- 606 cals

After Supper Meal- 8:00 pm

2 nutri-grain bars- 150 cals ea.
Total- 300 cals

Late night meal- 11:00 pm

1 1/2 cup homemade chocolate ice cream- 143 cals per 1/2 cup
Crap load of popcorn- Estimate- 700!!!! cals
1 can gingerale- 140 cals
Total-1269 cals

Daily Total- 4134 cals

Wow, that was a bad nutrition day. I really need to watch my food more. If I'm going to lose fat, I need to create a calorie deficit, and thats not going to happen if I end up eating double what I need. Maybe tomorrow I'll do better. I have HIIT Cardio Tomorrow. I wish I could find some sort of breath mask that would let me run outside in the winter, cause the treadmills a pain in the but, especially when it comes to HIIT cardio.

Well, I need to go to bed, we are jackhammering again tomorrow at 10:00 am. Oh goody, my bones are already starting to rattle at the thought of it. I'm glad I don't do jackhammering as an everyday job.

Best in Health,

Cuyler Callahan

My first day went alright.... kinda.

Well, my first day on my program started out real good. I had a good sized breakfast with little calories. I left for work with two nutri bars in my pocket for my in between meals snacks. But little did I know, I wouldn't be able to eat them, for lack of time. My boss and I jackhammered through cement the whole day, and I had no time to stop and eat them. Then for lunch, my boss made some soup, and we ate bread and soup. Though I ate two much. That alone is what probably made me go over the calories I needed to make a good calorie deficit.

The days calorie intake wasn't bad, but it wasn't good either. Aside from that, it was Cardio day, so I started off on the treadmill, ready to try the new HIIT Cardio I had discovered on BodyBuilding.Com. It was all good. I warmed up to my normal running speed, then started my thirty second sprint after my four minute warm up. I was almost at thirty when the treadmill just stopped. I soon found out there is a pressure pin that pops out if two much pressure is put on the treadmill. I guess a guy my size running as fast as the treadmill will let me will make the pin pop out. So I tried again, but this time with duct tape over the pin. I got about three thirty second sprint, thirty second slow, sessions in, about half of what I need, when the pin managed to pop out again. So, because my legs where warmed up real good, and I would have probably gotten cramps if I stopped to bend down and fix the pin, I just started hopping on the treadmill. Eventually the pin went back in and I started up my sessions. Took me a little bit doing this, but I can tell you HIIT cardio is really effective. In a short 12 mins, I worked up enough sweat to match my 20 min runs. It is really effective. And it isn't boring at all. I like it, just goto get the treadmill to like it as well.


I'll post what I ate, along with the calories I ate, and the exercise I did:


Eating Schedule for Monday, Febuary 26th, 2007.

I wasn't able to get in the minimum 5 meals do to work.


Breakfast- 9:30

1 egg- 90 cal
2 toasted whole wheat bread slices made from recipe- 128 cal ea.
Total Cal intake: 346 cals

Lunch- 2:30- the bad one

1 bowl of veggie soup- 240 cal
4 pieces boughten whole wheat bread- 190 ea
2 table spoons nutella- 100 cal total
2 cups whole farm milk- 230 ea
Total Cal intake: 1330 cals- ouch

Supper-4:30- milking cows at time

2 nutrigrain bars- 150 cal ea
Total 300 cals

After Supper meal- 8:00

1 chocolate milk- 170 cal
1 ham, turkey, sandwich- 290 cals
total: 460 cals

Snack- 10:00

1 piece of cheese cake- 240 cals

I need 2400 cals to keep my body where it is with out work, or doing anything
Because I work, and am fairly active, I need 2600 calories to keep my body where it is.
I need 2200 cals a day, to effectively keep my body active, while letting it burn off fat.


My daily intake was 2676 calories.

It wasn't bad, but it was 76 calories over my max. So ya, I did do cardio which burned it off lower, but I didn't loose much calories, therefore, it wasn't a very effective day.

My exercise consisted of 12-15 mins HIIT cardio, which was very interesting considering my treadmill doesn't think so.

So that was my first day of my program, I'm sure the jackhammer burned off something, lol, I actually need to go and do it again.

Best in Health,

Cuyler Callahan