Changing it up a little

At this point, I need more fat loss and less muscle build.

So instead of 3 days cardio, 3 days lifting, I'm doing 6 days cardio 6 days lifting. So instead of my normal lift day of a little over an hour, I'm going to do half an hour of cardio and half an hour of lifting. I'm going to split up my full body routine into 3 partial bodies: Legs/Shoulder/Abs, Biceps/Back/Abs, Triceps/Chest/Abs. I'll do each partial twice a week.

Hopefully with the 3 extra half hour cardio sessions I'll see some more weight loss. I actually have a large amount of muscle already. There's just so much fat on top that it's hard to see. Priority one should be to get the fat off. I'll build a bunch of muscle on top after that.

A red lunch

We had our team lunch at Harry Carry's. I'm taking it as red, but it wasn't that bad. Here's what I had:
5 pieces of the table bread and butter (it's my weakness)
A good helping of calamari
Pan-seared Salmon on a small bed of mashed potatoes and spinach.
Water

Not horrible by any means, but way over my targetted 400 calorie lunch. I was considering going yellow, and could probably justify it. That just screws me in the end though. I justify why it was yellow instead of red, and then a week from now when I haven't lost much weight I look back at my log and wonder why. I'd rather take a red, and lose more weight than expected than take a yellow and lose less.

Either way, I still weighed in under my average this morning.

BAH!

An accidental yellow dinner. I fully intended to have a green dinner. I had NO IDEA that my peanutbutter and jelly sandwiches were 500 calories apiece. Blew my mind. 100 a piece for the bread, 200 for the peanut butter and 100 for the jelly. WOW! I had two of them. There goes 1000 calories. Plus another 400 of things I won't talk about and I end up with a 1400 calorie dinner. It was still only 600 over my goal dinner amount, so it's only yellow, but still.

The run sucked too. My treadmill tears my legs up. I need to replace the belt. It slips too much and jacks your knees up.

Week 1 in the bag

Not bad.

One red dinner. One yellow lunch. No skipped workouts.

My official starting weight for 2009 is 197.55. That's not horrible. I was 191ish before I started packing on pounds in November/December. My lowest ever average was 188. My lowest single day was 184. So.. the goal is to be comfortably in the 180's come spring. Then comfortably in the 170's by summer.

A green rest day?

Yep. The 1 day of rest every week is part of the plan. It's not a skipped day, so I'm not making it red. On the other hand, my weekly cheat meal is not necessary, and so it will still be red.

Tried my new workout for the first time last night

WOW! OK, first things first, you need to be secure in your manhood to do this workout. The first thing I had to do was cut all the weight I was lifting in half or more. We're talking I'm down to 40 pound curls, 115 bench, 20 pound shrugs (I was shrugging 80!!), etc...

Now, you need to do PERFECT form. That's the kicker. There will be nobody else at the gym doing perfect form. When curling, for example, you hold your dumbbells flat against your leg. Now curl one arm up without bending your knees, swaying your back, or moving your head. Keep the ENTIRE rest of your body relaxed except the bicep. This way, nothing is helping the bicep pull the weight up. Raise the weight until it's at about a 45 degree upward angle (any higher and you're resting), pause for a second, and then slower lower it back down until your arm is straight again. Nobody else will be doing it like that. They all will be swinging their hips, bending their knees, coming all the way up and then only like 75% of the way back down, etc... Alternate hands until you are so fatigued that you break form. Don't bother counting reps, they don't matter. Just go until you can't maintain perfect form. Then IMMEDIATELY turn your hands inward so you're holding the dumbbell like a beer mug and start over. These are called Hammer Curls. Do these the same way, coming up to a 45 degree angle and then ALL the way back down. Do these until you can't hold perfect form. That's one set. Now rest 30 seconds and go again. Do 4-5 sets. Even with just 20 pound dumbbells, you will be FRIED after 4 sets.

I have a number of these lifts to make up the routine. I did it for the first time last night. I had to skip 5 lifts due to time, and I'm still sore today. WOW!

I expect to see some progress out of this routine.

My first non-green of 2009 :(

We went to Houlihans last night :( It was really good though.

Disclaimer! I didn't do THAT bad. I had a little calimari, some chicken tortilla soup, a chicken ceaser salad, and half of one of the little desert shot things. It wasn't a green dinner, but it wasn't pizza hut either. I'm marking it as a yellow day. A yellow day is when I didn't eat super healthy, but I didn't eat super bad.

It should break down like this:
Green days = weight loss
Yellow days = weight maintain
Red days = weight gain

Yesterday was surely not a weight GAIN day, so it's yellow.