Joel's Goals

[joel]

Latest Update:
Roughly 175-180lbs, BF% ?

Target Date: Mar 31, 2012
Target Goal: 170 lbs. ~ 15% BF
Long Term Goal: Maintain or improve until May 31, 2012
Plan: Same as last year, maybe only 15min resistance a weekday (+hockey), run once a week.

Start Date: Jan 31. 2012

Initially:

190 lbs. 20.9% body fat

Target Date: Jan 17, 2011
Target Goal: 175 lbs. ~13% body fat
LongTerm Goal: maintain this fitness level for an additional 4 months once reaching it.

Start date: Nov. 17, 2010.

Plan:
45 minute Cardio M-F (155+ bpm), Free weights and resistance 30min weekdays
Aerobic/Resistance (Weekends) ~1 hr
Planned daily caloric intake ~2000 calories

[joel]

Making a bit of progress I weighed in at ~187pds last night. Can't really see any difference, I am hoping it is not muscle mass loss.

[jeSteR]

That's great... I highly doubt that it's muscle loss with the amount of time you've been spending on the weights.

[nature boy]

wow, aggressive goal. losing 15lbs in 2 months?
gl man.

[joel]

Yeah, i wanted it to be pretty challenging... having said that this past week has been quite a set back. I am still at 187 when I measured in last night.

I may have to double up on my cardio next week and do a 2-3hr session on the weekend to get back up to pace ...

[se7entse7en]

btw. It's a good idea to weigh yourself at the same time of the day under similar conditions. I prefer first thing in the morning after I take a dump. Remember, just 1 litre of water is 2.2 lbs. If I weigh myself after a long run I can lose ~4lbs.

Just something to keep in mind.

Keep it up Joel.

[joel]

Yeah, I weigh myself twice daily always at the same time. Once just before i start my work out and once after it and i have sweated out some of the water weight. I am actually monitoring my weight progress daily, so I have a pretty good idea as soon as i start struggling, but for the sake of these forums i am only going to post progress on a weekly basis.

[se7entse7en]

How about you Joel? How's your progress? Getting any stronger?

[joel]

based on some of input i've read on the forums i've switched off using the universal with the machine bench press/pec deck, etc.. and gone to only free weights and cables for the past week.

I weighed myself in at ~185pds so i am making some progress. but probably a bit behind pace with only about 6 weeks to drop the last 10 pds. Don't know if i am getting stronger, i usually am not increasing the amount of weight i am doing.. i'm not really up to the point where i can do 3 full sets of 12 with the weight i use... i usually get to around 10 or 11 on the last set before my muscles start to give out.

[joel]

probably set myself back a bit this weekend. I had pizza last night. I don't weigh myself on the weekends b/c i'm not at the gym. but last time i checked on thursday i was 183. Hopefully i can get down to 180 by christmas and give myself about 3 weeks to do the last 5pds.

[geForce]

That's great progress Joel, keep it up!
Don't worry about cheating a bit on your diet. A pizza every 3 weeks isn't going to put you back that much.

[joel]

so 1 month through so far and i came in at 182 pds last night. I am on pace to reach my goal but i was actually hoping to be ahead and have a bit of a buffer for the last few weeks. I have been pretty consistent with my excercise but probably been a little too lax on my diet some days. 1 month + 7 pds to go.

[geForce]

Good job Joel!

[se7entse7en]

Keep it up Joel.

[joel]

so weighed in at 181 yesterday, and should get to 180 by weekend. Weight wise I am on pace.

I also used the fat analyzer at Jai's on the weekend to see my progress there. Unfortunately i was still hovering around ~18% still, my progress there isn't really on pace if I am to get to ~13% by mid jan. I guess I have been losing some muscle weight too.

Right now I'm just going to continue to focus on the 175pd mark first. It's seems difficult to control the ratio of fat/muscle i burn, while my focus is on dropping weight. Long term, I will probably have to adjust my weight goal to something even lower. But I will think about that after.