Day 21
(omg, it's been 3 weeks)

Diet
3 eggs
1 sausage link (spinach/feta)
2 slices of multigrain toast
8 oz. chicken breast
2 eggs
2 cup string beans

Workout
KNEE

20 x pushups
40 x crunches
20 x widegrip pushups
40 x crunches
20 x knuckle pushups
40 x crunches
5 x diamond, 15 x heavily assisted diamond

30s split squat, 30s mountain climber x 4

20s jump pullup, 20s knee up x 4

25 x pushups
50 x squats
20 x jumping pullups
50 x crunches

Thoughts
Pretty good workout. After a lot of hemming and hawing and feeling unmotivated, I finally took a dose of htfu and made it, and was surprised with a good workout. For the first time ever, I really realized what it feels like to feel "the pump"! Feels pretty nice. I can definitely feel some strength improvements, I no longer have to take as many breaks within each workout. I should be able to do the whole thing true circuit style, after which I'll start pushing myself to break the limits and increase reps/time. I might have a friend start whipping me, so my workouts may change, we'll see!

I'm really having difficulties with this diet thing. Every time I really eat a lot I feel bloated, not to mention I literally will weigh more. Should I just come up with a 2200 calorie meal plan and just do it every day and see what happens? It's really hard to convince myself that eating more = losing more. I'm just trying to cut. Any advice/commentary would be really helpful.

For anyone reading this, my weigh in was 201 this morning.

Day 20

Diet
3 eggs
12 oz. chicken breast
2 cup bok choy
4 oz. chicken leg
2 cup bok choy

Workout
Went biking for roughly 15-20 miles in the bayland trails, wasn't a workout biking session, but rather at a decent pace with scenery stops.

Thoughts
Didn't have time today to eat a lot, however when I do eat a lot I gain weight on a daily basis. I guess there's no point in worrying about things like that.

Is it just me or are my thoughts shrinking every post?

Day 19

Diet
3 eggs
1/4 onion
2 sausages
1/2 cup of peanuts
2 tuna patties
about 4 oz. ground beef
some bell pepper
1 small corn tortilla
1 small flour tortilla
1.5 beer


Thoughts
ugh, small cheat/rest day, biked around some bit but not too intense.

Day 18

Diet
1/2 cup cottage cheese
1 small tomato
1/4 red bell pepper
1/4 onion
6 eggs
2 tuna patties
2 slices of multigrain bread
6-7 oz. lean chicken breast
2-3 cups bok choy
assorted cooking oils

I didn't plug this into fitday yet, but I'm pretty confident this meets any goals for food.. will edit in after I have more time to deal with fitday

Workout
100yd + 7 burpies

upped the fucking ante, all right

Thoughts
that's all I have time for now, may drink 1 or 2 beers, but we'll see. My shin splints are actually starting to hurt again. Putting some ice on it, but does anyone else have insight on what I should do about this?

Day 17

Diet
1/2 cup cottage cheese
3 eggs with curry sauce
2.5 tuna patties
Peking duck + a bit of rice


Workout
Actually this was morning of the 21st not 20th
(knee)
20 pushups
30 crunches
20 wide grip
35 crunhces
20 knuckle
40 crunches
20 heavily assisted diamonds
40 crunches

4 sets of 30s split squat + 30s mountain climber

4 sets of 20s jumping pullups + 20s knee up

20 pushups
50 squats
20 jump pullups
50 crunches

Thoughts
First thing in the morning workout, no energy. I'm going to fill up on food today. day pending, so update later tonight.

Day 16

Diet
1/2 cup cottage cheese
1 egg
1 slice of multigrain bread
2 tuna patties
8 oz. lean chicken breast
2 cups broccoli
4 oz. tofu
1/2 cup spinach
salad (lettuce/carrots) with olive oil basalmic vinegar dressing with 1/4 cup peanuts

PFC like 55/35/10 before the salad. Around 1700 calories

Workout
3 mile run - new PR, 22:49

Thoughts
It's so hard to eat enough. I always feel like I'm constantly eating and stuffing myself but then after I plug everything into dailyplate it comes out to like 1300. I tried to fix my PFC by eating the salad, hopefully it'll increase the carbs and increase the fat with the olive oil. Going to start using fitday instead to see if that's easier than dailyplate. I'm considering buying protein shakes so I can just down the calories easily.

My run was pretty good, set a new PR for my 3 mile time. I definitely can't run like this often though, I pushed myself extremely hard (had to walk in the middle because my dry heaving was interrupting my breathing rhythm). Also since I'm still a fatass, my shins definitely pay the price, and I'm not really interested in getting shin splints again.

I want to work myself harder, I'm considering graduating to normal pushups instead of knee - but I tried a couple normal pushups today and the load is definitely a lot higher - I'm not sure if I would be able to sustain that through 4 sets of increasing difficulty pushups, especially considering the amount of assistance I need for the diamond pushups. Will think more about this tomorrow.

Feedback appreciated, etc.

Day 15

Diet
1/2 cup cottage cheese with like 7 raspberries
1 cup cooked white/brown rice w/ curry sauce
3 eggs w/ curry sauce
2 tuna burger patties
7-8 oz. lean pork
2-3 cups cabbage/carrots/broccoli

too many carbs for this split. NEED MOAR PROTEIN.

Workout
all knee still
20 x pushup
30 x crunches
20 x wide grip pushup
35 x crunches
20 x knuckle pushup
35 x crunches
20 x heavily assisted diamond pushup
40 x crunches

30s x split squat
30s x mountain climber
4 sets

20s x jump pullup
20s x knee up
4 sets

20 x pushup
50 x squat
20 x jump pullup
40 x crunches

Thoughts
I still need to clean up my diet even more. Cottage cheese is pretty gnarly. I noticed some str improvements, which is good. I'm 3 lbs away from sky diving weight (200lbs.) hooray. I will post pics since I finally found my camera, also I will come up with a SET diet with a 40/40/20 pfc later.

Day 14

Diet
3 eggs
1/4 onion
1/4 bell pepper
2 tuna burgers
salad (iceberg lettuce, carrots, 1 tsp ranch, 1/2 cup peanuts)
about 6 oz. chicken
3 wontons
1 onion pancake + 1 egg (chinese thing)

pfc like 40/50/10

Workout
100 yd + burpies x 12
about 30 min of serious badminton, 1.5hrs dicking around

Thoughts
Burpies were noticeably easier today, nice.
Bought some chicken breasts and cottage cheese, will start eating it. I need to up my protein and cut out more fat, going for a 40/40/20 split.

Not much more to add, hopefully someone can point out something.

Day 13

I had an emergency today, unable to work out, but I did manage to jog a bit for about 1-1.5 miles

Diet
3 eggs
3/4 cup cooked brown/white rice
two slices of turkey bacon
2 scoops of ice cream



pretty bad diet especially all things considered I JUST had a conversation about diet, but there were really extenuating circumstances that are a bit personal that I can't share here. I'll kick things into gear tomorrow.

Day 12

Didn't work out today, had no time, will wake up early to do it in the morning.

Diet
3 egg omellette (3 egg 2 strips turkey bacon some bell pepper, mozz/cheddar cheese, onion)
1.5 Quesadilla
1 Beer
3 Glasses of wine? (went wine tasting in napa)
Some Indian dinner, very difficult to tell how many cals were in it, but I would wager my cals for the day to clock in at about 2200

sleep time.

Day 11

Diet
3 eggs
2 strips turkey bacon
1.5 cup brown/white rice mix (cooked)
1.5 cup broc/carrots
7 oz. sauteed cod? some kind of not tuna fish
Like two slices of watermelon?

Workout
Workout 1

Station 1 (all knee)
20 x pushup
30 x crunch (all slight incline)
20 x widegrip pushup
30 x crunch
20 x knuckle pushup
30 x crunch
20 x heavily assisted diamond

Station 2
Split Squat x 30s
Mountain Climber x 30s
4 sets

Station 3
Jumping Pullup x 20s
Knee up x 20s
4 sets

Station 4
25 x pushup
50 x squats
15 x Jumping Pullup
40 x Crunch

Thoughts
Workout was pretty good, made progress, noticeable improvement in str. regarding pushups, noticed could barely do diamond pushups at all, so I decided to just go for 20 x heavily assisted ones on my knees. Last time the reason why I couldn't do kneeups was because my hands were too sweaty to get a real good grip.

I need to figure out what to cook this week so I can just eat the same delicious foods every day. (I'm out of food!) If anyone thinks my diet is too wonky, please tell me to lock down. I ate some rice this morning so I would have energy for my workout. Can't say if it really worked, all I know is I felt fine this time as opposed to last time, but it was also cooler today than last time (marginally so).

Day 10

Diet
2 in n out protein style cheeseburgers
1 cup peas (with the shell on outsidedunno)
1 cup edamame
2 eggs

Thoughts
Didn't eat all day, did some very light hiking/swimming out in the wilderness today.

Hooray!

Day 9
Hoo boy

Diet
2 eggs
2 slices of turkey bacon
1 bowl oatmeal
like 8 oz. of chicken breast
half of a large red pepper
1/4 onion
1 cup spinach
1 cup snow peas
1/2 of a sausage
some chinese egg thing (maybe like 1/2 of an egg lol)

Workout

Ran 100yd + 5 burpies x 11

Thoughts
Well I clocked in at a new low weight which made me happy, but looking at a mirror I'm still fat as sin. Going on a trip, I'll watch my diet like a hawk, be back friday! For workout 2 I definitely noticed that this was made a bunch easier by doing it in the cool dusk rather than the pounding heat of 2PM. Didn't need to stop except for a couple times during the burpies, which didn't come as a surprise. That's all for now folks!

Day 8
Previously, on SERIOUS FITNESS with Klint...
Klint was eager to start his progress, and started out strong from the gates... but was put behind by a villanous viral infection. Now, can he recover from his hiatus? Not only is he weak from not eating during his illness, but he has a birthday dinner to attend tonight! Will he have enough self control, and recover from his sickness, AND manage to maintain his routine to meet his goals? We'll find out on this season of SERIOUS FITNESS with Klint!


DIET MO'FUCKA
3 LARGE EGGS (not yo momma's kind!)
2 strips of TURKEY BACON (that's damn healthy bacon son)
1 bowl of FUCKIN' OATMEAL (boring)
1 SMALL pouch of dried soybeans,5g (does this even count?)

oh snap! it's the birthday dinner! (at a Philippino joint)
2 small pieces of chicken adobo (so maybe like a medium chunk o' chicken, 4 oz?)
2 small pieces of chicken in curry
1 cup of assorted steam veggies (squash, carrot, cauliflour, cabbage)
1 cup of white rice (shitshistshitshitshitshitshit)
about 4-5 more oz. of random assorted meat (lean beef, lean pork, chicken)
all these with god knows what sauce so could be either complete horseshit or fine.

2 cup vanilla ice cream w/ kahlua (noooooooooooooooooooooooo)


Workin' it
I'm still a huge weak pussy with no upper body and too much badonk and belly, so still all on my knees (for pushups that is)

Station 1
20 x pushup
25 x crunches
20 x wide grip pushups
25 x crunches
20 x knuckle pushups(barely)
30 x crunches
5 x diamond pushups rested for like 30 seconds--> 5 more then ---> 10 easy diamond on knee (I mean really putting most of my weight on my knees)

Station 2
Split Squats x 30s
Mountain Climber x 30s
4 sets, I could push myself better today! Improvement.

Station 3
Jumping Pullups x 20s
Knee Lifts x 20s
4 sets - for some godawful reason I could not hold on to the bar to do the knee lifts very effectively, I did some but it didn't seem like a very good workout. Will see if it's just because my hands get sweaty when the sun is beating on me or what. Also it seemed like the pullups were a tad harder on my biceps today, maybe because I gripped the bar a bit more inside.

Station 4
20 x knee pushups
50 x squats (horrible today)
10 x Jumping Pullups
40 x Crunches

Thoughts
Okay, first off, today's workout sucked. I made some progress but I'll explain myself: I'm thinking that I don't eat enough, especially prior to working out, because I felt fine the whole day, but when I was trying to expend burst energy for working out I definitely noticed myself just for lack of better description straight got pooped. I'm thinking of looking to find some whole grain bread and eat toast in the morning of workout days (workout 1 AND 2) so my body can find the on demand energy it so needs. Also this would solve the egg problem since I wouldn't have to scramble them anymore and they would actually be somewhat palatable again, I love egg over easy with toast. I still am at complete loss how to cook my tuna, I guess I'll resort to tuna burgers again, and yes they are delicious (lightly fried? sauteed? in a pan with about 1 tbsp olive oil, good PFC split). If you want my recipe it was sort of improv'd with not so conventional ingredients so I don't know how good it is, but I can give it.

Oh, and question to the veterans: I am not sore. Is this a problem? Should I be feeling sore after working out? I felt taxed and muscle-numbmess + shakes after working out, but I'm not experiencing any DOMS-like stuff (like now I am fine). On one hand, thank god I don't feel sore but on the other, I can't help but keep thinking that I didn't work myself hard enough. I also have never maintained any sort of muscle building/lifting routine that I have ever worked past the stage where DOMS is no longer an issue so I have no idea what to expect here. What do you think?

Day 7
Finally feeling better!

Diet
was fucking hungry today, since I didn't eat yesterday..
2 Chicken Fajita Quesadillas
3 eggs
2 strips of turkey bacon
2 oz. lean chicken breast
1.5 cups of broc/carrot/bell pepper mix
1 cup of spinach

Workout
about 2 hours of badminton
run 3 miles

Thoughts
Definitely felt like I broke my fast with too much food. I was fucking hungry as hell though, since I just recovered and my body was like HURR DURR NEED A LOT OF FOOD. I think I might cut the quesadillas out, they seem way too fatty for what they're worth. The tortillas clock in at 150 cal each, although a good portion of it is from fat (oil from cooking the tortillas I guess). Something just feels fundamentally wrong with eating sour cream + cheese + tortillas. However on the flip side, egg mixture cooked with veggies + meat is getting REALLY FUCKING OLD (I had been changing my diet about 1.5 weeks prior to me posting this log, so I'm not THAT weak :)) I think I might include some whole grain or whatever bread so I can start eating these eggs over easy, but my friend's paleo diet mantra has me skittish on including any sort of bread (lol but I'll eat tortillas right?? fucking hypocrite). If any goons have good recipes that will keep me interested in eggs I'm down to hear them! I love cooking good food. Actually I suspect I am just letting the eggs cook too thoroughly so they seem like I'm eating rubber.

On a parting note, timed my 3 mile time at roughly 27 min, getting back in shape! Although today's session definitely caused me to dry heave some when I stopped, but that's probably due to my habit of pushing myself really hard for the last stretch of running.

EDIT: I forgot to mention, at least for this week I'm shifting everything one day later a.) because I was sick and so I didn't do my cardio so I did it today and b.) I'm going on a day trip on thurs, so that'll coincide my rest day purrrfectly :3:.

Day 6 (8/9/09)

Sick day - bedridden and could not put anything down my throat. Drank a ton of water, and had a little bit of apple juice. Did nothing, ate nothing.

Oh boy, what a weekend, I came down with a flu/fever, so sorry for not posting but basically...

Day 5 (8/8/09)

Diet
Chicken Fajita Quesadilla
1 cup spinach
.5 cup eggplant
4oz skirt beef with onion
Vegetable Soup (about 2.5 cups of broc, 2.5 cups of carrot, 1.5 small yukon potato, 2 tbsp of butter)

Workout
I did workout 2! I also did it at 2PM on a hot summer day which was pretty murderous, I'll try doing this when it's cooler and see if I get better results

100 yd run + 5 burpies x 10

Thoughts
The run was definitely made infinitely harder with the introduction of burpies. It interrupts my rhythm during running, making that harder, and not to mention burpies are murder to begin with, especially from an out of breath state from the run. Couldn't find a track, so I had to eyeball 100 yards, will attempt to find a real track to do this at for next time!

Oh, I also started coming down with sickness towards the end of this day, as evidenced by my assload of soup consumption.

Day 4
Postin' this preemptively if I don't make it back to a internet computer tonight.


Diet
Banana
bowl of oatmeal (1 cup oatmeal, 1/2cup skim milk)
egg + 2 slices of turkey bacon
1/2 cup spinach
half of a sausage
chicken fajita quesadilla (homemade with onion, bell pepper, lean chicken breast, 1 tablespoon sour cream, cheddar and mozz. cheese).

Workout
Didn't have time today because of doctor's appointment/friends in town. Going to hang out now, bringing my workout gear with me, will edit in workout if I do it because if I worked out it means I came home!

Day 3
Weigh In: 208
Oh god ow.
Diet
Banana
One Large Omelette (3 eggs, some mozz. cheese, half a cup of broc/carrots, one small tomato, 3 oz. chicken breast, 2 slices turkey bacon)
1 cup spinach
1 cup broc/carrots
1/2 cup eggplant
3 oz. pork
5 oz. chicken breast
a bit of egg and onion
a bowl of stew
1 cup of breyer's ice cream

Workout
Workout A! All pushups are kneeling, as my arms are weak!

Station 1
Pushup x 20
Crunch x 25
Wide Grip Pushup x 20
Crunch x 25
Knuckle Pushup x 10
Crunch x 20
Diamond Pushup x 5
Crunch x 20

Station 2
4 sets - also still losing wind mid countdown, but pushing till timer is up
Split Squat x 30s
Mountain Climber x 30s

Station 3
4 sets - same as above
Jumping Pullup x 20s
Knee Lift x 20s (supposed to be leg lift, but I can actually do these with some reps, so I'm changing to this until further notice)

Station 4
1 Set
Knee Pushups x 25
Squat x 50
Jumping Pullup x 10
Crunch x 25

Thoughts
Holy mother of god am I hurting. I managed to re-tune and refine the workout so some of the parts are actually completeable. I still don't know if my soreness going into the workout had any bearing on how difficult or hard it was, but I managed to increase and push some aspects of it, so it's still some improvement. Looking forward to tomorrow, since I have never done cross jogging/upper body training. I think I'll start it out easy and just try to do 5 x 10 burpies every 100yds. That means I'll be running about 2 and a half miles, which is not a bad workout, even though it's under my usual running range, but since I'm incorporating burpies, should still be pretty hard.

My diet.. my appetite seems to have dramatically gone down. I split the omelette into like 2-3 meals over the course of the day, but it's still work to finish it. Just counting calories via mydailyplate shows an awesome split of like 40p/40f/20c which is pretty cool. However I don't know if I'm eating enough(I probably am after all cooking oils and stuff have been factored in), but so far I haven't felt any complaints from my body hunger wise (no lethargy, have a lot of energy, etc). The red flags my body are throwing at me are just DOMS, but as we all know, HTFU. Losing 7 lbs in this week has been good motivation, I'm excited to continue my journey!

As always, comments/advice/encouragement needed and welcomed!

Day 2
Updated OP with weigh in.
Rest Day, especially sore from that trial workout.
Biked for about 30 min
Played some sports for about 2-3 hours.

Diet
Banana (Eases Soreness, is this actually true?)
One Huge Omellette (3 eggs, 1/4 onion, 1 Sausage 180cal, about 1/2cup of broccoli/carrots)
1.5 cups of spinach with about 4-5 oz. skirt beef
A bowl of potato/carrot stew

Hopefully this soreness will subside before tomorrow, but it probably won't. Look forward to see what kind of performance I can muster with DOMS. Unsure of how to structure tomorrow's workout, but I'll probably put more thought into that later.

8/4/09

Day 1

Diet
Bowl of oatmeal (about 1 cup) with about half a cup of skim milk
tuna burger (about 4 oz of tuna + a bit of egg + onion + celery) seasoned with spicy mustard.
About a cup of broccoli + carrot stir fry
About 1/2 cup of eggplant
About a cup of pork (a bit fatty)
About 1/2 cup of corn

Workout
Today was a trial workout to figure out what I could do, the data is organized as what was planned (as outlined in the workout plan) and what was actually executed.

Station 1
Planned:
Series of Pushups (Standard/Wide Grip/Knuckle/Diamond) x 20
Executed:
Standard x 15 followed by 5 knee pushups
Wide Grip on knees x 10
Knuckle on knees x 10
Diamond on knees x 5

Planned:
Crunches x 40 between each series of pushups
Executed:
Crunches x 20 between each series

Station 2
Split Squat 30s
Mountain Climber 30s

4 sets

Executed as planned, but had to stop to regain breath/energy

Station 3
Pullup 20s
Leg Lift 20s

Executed pullups as planned, but could not do Leg Lifts

Station 4
Pushups x 25 (could only do 20 on knee)
50 Squats
10 Pullups
25 Crunchse (had to resort to weak crunches)


Final Thoughts of the Day
These workouts were definitely much harder than I thought they would be (Or I am just very weak). At first I was wary because I was worried I wouldn't be getting enough resistance, but I was definitely proved wrong. If I'm worried about not having enough resistance, upgrading the type of pushup will definitely help. One interesting thing I'd like to note is seemingly this setup in station 1 includes "warmup sets" as the pushups ramp up in difficulty, which is good. Muscle groups I feel like I've missed out or skimped out a bit on are biceps and back, which I may improvise into the Day 2 Workout (DB curls and Supermen.) I probably will also need to find a higher pullup bar, as children on jungle gym are short and I am tall. Saw a shooting star on the way home, wished for a healthy dose of HTFU and best of luck to myself. :D

As always, feedback/thoughts/encouragement is very very very welcome and needed!

Info
Age: 22
Height: 5'10"
Weight: 210
BF%: Some lame dumb calculator online says its 14% but I'm more inclined to believe it's 25%+, hopefully I'll find some calipers or figure out how to accurately measure this

PLEASE POST ANY FEEDBACK OR EVEN JUST A CONFIRMATION OF "YES THIS WILL BE OKAY"

Background
I played a lot of sports when I was younger in middle school but during freshman year of high school I broke my hand and retired from sporting for a while and played badminton (which is actually a very hardcore workout if you play competitively). Soon I dropped sporting all together and became a cyberathlete(lol) and also got a girlfriend, causing me to gain a fuckton of weight (sedentary lifestyle and eating out 4-5 a week does bad things to you). I tried to get back into shape by training to run 5 miles in 40 minutes, but after running too hard and getting shin splints, I regressed to my sedentary lifestyle again. After a couple years of being Fatty McFatterson :btroll:, I want to step it up and HTFU. I've always wanted a good body, so I'm making that my goal, hopefully by Nov. 1st (my birthday, it's like a birthday present to myself!)

Goal
Reducing my BF% to <10%!
Assuming I'm at about 28% BF, which is a ballpark estimate, that means I have to lose about 1% BF a week to make my goal. Hopefully more goons can weigh in on whether this is realistic or feasible.

Also, as a side goal, I would like to be able to run 5 miles in 40 minutes.

Toxx :toxx:
Will shave my head on 11/2 if I fail, as a reminder to my own shortcomings!
I may adjust this according to feedback on my goals/routine, so I'll post a real Toxx in the Toxx thread once I have everything 100% figured out. If this is not okay, just let me know and I'll do whatever to rectify the situation!



The Gameplan
Since I'm a poor ass mofo and do not have a gym membership, I'm going to start with the 30 Days Without Weights for Ultimate Strength, Conditioning, and Fat Loss On a schedule as follows:
Mon: Day 1 Workout
Tues: Day 2 Workout
Wed: Rest/light activity (take a bike ride, longboard around, go rec swimming)
Thurs: Day 1 Workout
Friday: Day 2 Workout
Sat: Rest
Sunday: Jog 3 miles

After I attempt a Day 1 workout today, I'll come back and adjust my individual day workouts. I plan to step it up a notch every time I work out.



Diet
After eating fatty Chinese food everyday, I've finally made the executive decision to cook healthy for myself. I'm going to try my best to adhere to the paleolithic diet plan (my friend is a Crossfit nut and swears by it) and try to keep my calorie count to about 2000 a day, and drink a lot of water (8 cups a day).

I.E. Today I had a bowl of oatmeal (about 1 cup) with about half a cup of skim milk and a tuna burger (about 4 oz of tuna + a bit of egg + onion + celery) seasoned with spicy mustard.


Finally, what everyone is interested in, pictures!
http://img.waffleimages.com/610e451c272986e9e0fedd97705c9402789ccf08/dunno when.jpg
http://img.waffleimages.com/5b95285343683f5501181849e929e0a2cf5a8d48/dunno when s.jpg

Will update with a daily weigh-in, daily diet, daily workout thoughts, and weekly pictures!

Without Further Ado:
Weigh-ins
7/31 - 215
8/3 - 213
8/4 - 210 <---day of posting thread