Update: Countdown is over! Scroll to the bottom of post to see birthday pics!
I'm turning 50 on February 4, 2019! My goal is to get as lean and muscular as possible for my 50th birthday! I will be tracking the last 4 weeks of the countdown here.
Monday, January 7th:
My birthday is exactly four weeks from today! Monday is supposed to be shoulder day and yesterday was supposed to be leg day. However, I missed my leg workout yesterday due to what I'm calling The Great Air Fryer Debacle of 2019!
Let's just say it involved a couple pounds of coconut shrimp, a few pounds of chicken tenders, a pound of waffle fries, several dozen pizza dough cinnamon bites, and a totally awesome air fryer I got for Christmas from the best mother-in-law ever! Not to mention all the other food I ate that didn't involve the air fryer.
So I did legs today instead of shoulders. This way I can just bump everything by one day and not end up missing any workouts. I plan to eat from 10:00 AM to 6:00 PM each day. However, today I was still feeling the effects of my glutinous weekend, so I skipped my morning meal and did my first workout at noon fasted with just 10 grams of Branched Chain Amino Acids.
Here's what I've done today:
11:30 AM - 10 grams BCAA's
12:00 PM - Leg Workout
Leg Press
Hack Squat
1:00 PM - Protein shake
50 grams whey protein
20 grams psyllium husk
3:30 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
3:30 PM - Leg workout
Lying Leg Curl
Seated Calf Raise
Single Leg Hip Rotation Machine
Leg Extension
Single Calf Raise on Leg Press
Hip Adduction Machine
Hip Abduction Machine
6:00 PM - Dinner
Spinach salad with , red onions, and yellow mustard
Chicken breast (~50 grams protein)
Daily protein total: ~135 grams
I would like to shoot for more protein each day and also get some more carbs (oatmeal) maybe in the morning. I went kind of light today to balance out the weekend.
Where I usually get pretty hungry is between 9:00 PM and 12:00 AM. Tonight may not be so bad because of this past weekend. I'm still feeling pretty crappy from over indulging. I expect the hunger to get worse as the week progresses. I plan to do some evening cardio or ab workouts if it gets really bad.
Another way I deal with hunger is to make a pot of tea (~ 5 cups) and sip it while watching something or working on my computer. We'll see how things go. It's been several months since I've really pushed myself to get lean.
It was probably early October the last time I had my waist down below 31 inches. I've been trying to gain some muscle since then and also enjoying some holiday food along the way. My waist has been floating around 32 to 34 inches the last few months. I'm shooting to get it down to somewhere between 29 and 30 inches by my birthday.
Waist measurement = 33.5"
Tuesday, January 8th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Shoulder Workout
Shoulder Press Machine
Seated Arnold Press
Incline Press Machine
Lateral Raise Machine
High Incline DB Chest Press
Cable Upright Row
2:30 PM - Protein shake
25 grams whey protein
25 grams cassein protein
5:00 PM - Dinner
Veggies with scrambled eggs (~65 grams protein)
Daily protein total: ~190 grams
I got quite a bit more protein in today. It wasn't hard. I added a mid-afternoon shake and made sure my last meal had some extra protein as well.
Moderate hunger kicked in around 9:00 PM, so I made a big pot of tea and sipped on 6 or 7 cups over then next 45 minutes.
I would love to get to sleep between 10:00 PM and 11:00 PM, but I just haven't been sleepy that early lately.
It's dangerous for me to stay up past 11:00 PM. I start getting very hungry. And then my stomach starts coming up with excuses why I should just eat!
Here are some of my stomach's favorite lies:
Your muscles need more protein to grow!
One snack tonight won't make a difference!
You can make it up tomorrow!
You'll get too skinny!
It will help you sleep better, and sleep is so important!
You'll be stronger for your workout tomorrow if you feed your muscles tonight!
I've been having trouble getting sleepy and also waking up in the middle of the night. So, I bumped my nighttime Melatonin dose from 10 mg to 20 mg. It seemed to help, so I'll do it again tomorrow.
Wednesday, January 9th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
12:00 PM - Back and Rear Delt Workout
Wide Grip Pulldowns
Iso Row Machine
Rear Delt Fly on Pec Deck
Lying Rear Delt Hold
Straight Arm Pushdowns
3:00 PM - Protein shake
25 grams whey protein
25 grams cassein protein
5:00 PM - Snack
Almonds (~10 grams protein)
5:30 PM - Dinner
Fish (~40 grams protein)
Peas (20 grams protein)
Daily protein total: ~195 grams
Got a little hungry around 8:30 PM, so I made a big pot of tea and sipped on 7 or 8 cups over then next hour.
I fell asleep a little earlier. I'm not sure if the extra Melatonin is actually doing anything, but I'll try it again.
Thursday, January 10th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
1 scoop NO Xplode
12:00 PM - Leg Workout
Leg Press
3:30 PM - Workout shake
50 grams Whey protein
1 gram L-Citrulline
5 grams BCAA's
1 scoop NO Xplode
3:30 PM - Leg Workout Seated Calf Raise
Lying Leg Curl Single Leg Extension Calf Raise on Leg Press
6:00 PM - Dinner Okra with scrambled eggs and red onions (~30 grams protein) Steak (~20 grams protein)
Daily protein total = ~175 grams
Got actually pretty hungry around 9:30 PM and was a little tempted to eat. So, as usual I made a big pot of tea and sipped on 7 or 8 cups over then next hour.
Was able to get sleepy a little earlier than usual and had a pretty good night's sleep.
Waist measurement = 32.5"
Friday, January 11th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
1 scoop NO Xplode
12:00 PM - Chest / Light Shoulder / Triceps Workout
Incline Bench
High Incline DB Press
Superset - Skull Crushers / Close Grip Bench
Lateral Raise Machine
Iso Incline Press Machine
Pushdowns with Rope
3:00 PM - Protein shake
25 grams whey protein
5:30 PM - Dinner Salmon (~40 grams protein) Sauerkraut Green olives
Daily protein total: ~140 grams
I was feeling kind of bloated all day, so I skipped the oatmeal in the morning and my afternoon protein shake was just half of what I've been doing. My dinner was on the lighter side as well.
I got pretty hungry around 8:30 PM and was tempted to eat. So, as usual I made a big pot of tea and sipped on 7 or 8 cups over then next hour.
Saturday, January 12th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
2:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
1 scoop NO Xplode
2:00 PM - Back / Rear Delts Workout
Incline Bench
High Incline DB Press
Superset - Skull Crushers / Close Grip Bench
Lateral Raise Machine
Iso Incline Press Machine
Pushdowns with Rope
3:30 PM - Protein shake
25 grams whey protein
4:30 PM - First Dinner Salmon (~40 grams protein)
Sauerkraut
5:30 PM - Second Dinner Coconut shrimp (~40 grams protein)
Green olives
Daily protein total: ~185 grams
The NFL playoffs were on, so I kind of splurged while watching the game. I skipped my morning oatmeal on both Friday and Saturday. Then I felt weak at the gym on Saturday, so I thought I might need to up my carbs and calories a little.
I got pretty hungry around 8:30 PM and was tempted to eat. So, as usual I made a big pot of tea and sipped on 7 or 8 cups over then next hour.
Sunday, January 13th:
Here's what I've done today:
10:00 AM - Morning meal
25 grams whey protein
20 grams psyllium husk
11:30 AM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
1 scoop NO Xplode
11:30 AM - Leg Workout
Seated Calf Raise Multi-Hip Machine Leg Extension
Lying Leg Curl
1:30 PM - Snack Celery with peanut butter (~10 grams protein)
Almonds (~20 grams protein)
3:30 PM - Dinner Chicken (~80 grams protein)
Green olives
6:00 PM - Snack Air popped popcorn
Almonds (~10 grams protein)
Daily protein total: ~175 grams
The NFL playoffs were on again, so I kind of splurged again.
I didn't need any tea this evening, just a few large cups of water.
Monday, January 14th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Shoulder / Light Chest Workout
Shoulder Press Machine
Seated Arnold Press
Incline Press Machine
Lateral Raise Machine
High Incline DB Chest Press
Cable Upright Row
3:00 PM - Protein shake
25 grams whey protein
25 grams cassein protein
5:00 PM - Dinner
Salad with salmon (~40 grams protein)
Daily protein total: ~170 grams
Tuesday, January 15th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Back / Rear Delt Workout
Wide Grip Pulldowns
Iso Seated Row Machine
Rear Delt Fly on Pec Deck
Row Grip Pulldowns
Straight Arm Pushdowns
3:00 PM - Protein shake
25 grams whey protein
25 grams cassein protein
5:30 PM - Dinner
Salad with salmon (~40 grams protein)
Daily protein total: ~170 grams
Made pot of tea around 9:00 to help with hunger.
Wednesday, January 16th:
My usual schedule is going to be a little messed up over the next few days. Today, I'm driving 13 hours to get back to New England for the funeral of my good friend's Mom. She was like a second mother to me, so there is no way I was going to miss this!
I won't get in a workout today. I ate some protein, but nowhere near my usual. I still need to get quite a bit leaner, so I used the opportunity to cut some calories and fast a little longer than usual.
Here is what I did:
11:00 AM - Morning Meal
50 grams whey protein
20 grams psyllium husk
2:00 PM - Snack
3 Hard boiled eggs (18 grams protein)
4:00 PM - Snack
3 hard boiled eggs (18 grams protein)
Daily protein total: 86 grams
I drank at close to 2 gallons of water today, including the water in the protein shake and coffees I had. Once I got to the hotel, I drank probably 4 or 5 cups of decaf coffee throughout the evening along with several cups of water.
Thursday, January 17th:
Here's what I've done today:
8:30 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
11:00 AM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
1 scoop NO Xplode
11:00 AM - Chest / Light Shoulder / Triceps Workout
Low Incline DB Press Chest Press Machine
Seated Calf Raise
Shoulder Press Machine High Incline DB Press
Single Calf Raise on Leg Press
Pushdowns with Rope
Pec Deck Machine
4:00 PM - Snack
Veggies
Shrimp (10 grams protein)
Mixed nuts (5 grams protein)
The funeral was this afternoon. There was a lot of enticing food at the reception afterward, but I just ate the broccoli, cauliflower, celery, cucumbers, nuts, and shrimp.
10:00 PM - Snack
7 hard boiled eggs (42 grams protein)
11:00 PM - Snack
Hummus
Potato chips
Wheat crackers
Chicken dip
German chocolate cake
Coconut pound cake
Daily protein total: ~ 160 grams
I drove to my parent's place after the reception. My Mom had saved me a small piece of my Dad's birthday cake from a few days ago. She also made me a cake for my upcoming birthday, so I had a small piece of each along with a bunch of potato chips and crackers with hummus and chicken dip.
We'll just call this a re-feed (aka cheat) meal and get back on track another day.
Friday, January 18th:
I was planning to drive back home on Saturday, but a winter storm was coming so I left Friday afternoon. I took the opportunity to do an extended fast all day long.
Saturday, January 19th:
Here's what I've done today:
9:30 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
11:30 AM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
11:30 AM - Back / Rear Delt Workout
Iso Pulldown Machine
Seated Row Machine
Rear Delt Fly on Pec Deck
Lying Rear Delt Hold
Straight Arm Pushdowns
3:00 PM - Snack
Apple slices
6 hard boiled eggs (36 grams protein)
5:30 PM - Dinner
Salad with salmon (~40 grams protein)
Daily protein total: ~156 grams
Waist measurement: 31.5"
Sunday, January 20th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
3:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
3:00 PM - Leg Workout
Seated Calf Raise
Lying Leg Curl
Multi-Hip Machine
1 Leg Standing Calf Rasie
6:00 PM - Dinner
Salad with salmon (~40 grams protein)
Daily protein total: ~120 grams
Made a pot of tea around 11:00 PM and drank a 6 or 7 cups to ward off hunger.
Monday, January 21st:
Here's what I've done today:
Had a pot of coffee this morning so I could eat a little later than usual.
11:30 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
3:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
3:00 PM - Shoulder Workout
Ab Crunch Machine
Iso Shoulder Press Machine
Shoulder Press Machine
Lateral Raise Machine
Seat Arnold Press
Iso Chest Press Machine
Standing Front Military Press on Smith Machine
5:00 PM - Dinner
Salad with Tuna (~40 grams protein)
Daily protein total: ~120 grams
I want to do some cardio in the morning, so I am starting my fast at 5:00 PM instead of 6:00 PM. This way I will be into the 12th hour of my fast earlier in the morning so I can do some LISS cardio.before work.
I may shift my eating window to 8:00 AM to 4:00 PM so I can do cardio every morning. I am getting nervous about whether I can get my waist down to 30" in just two weeks, I need to start pushing a little harder than I've been doing.
9:00 PM - Ab workout
Crunches (4x50)
Leg Raises (5x20)
The ab work made my hunger subside immediately. It is amazing what a quick workout can do!
Tuesday, January 22nd:
I was sick Tuesday, so I missed my workouts and I didn't get near my target protein.
Here's what I've done today:
11:00 AM - Morning meal
Celery
Natural peanut butter (8 grams protein)
12:00 PM - Protein shake
50 grams whey protein
20 grams psyllium husk
2:00 PM - Snack
Air popped popcorn
6:00 PM - Dinner
Celery
Natural peanut butter (12 grams protein)
Daily protein total: ~70 grams
Got hungry around 8:00 PM, so I made a pot of tea and sipped on 4 or 5 cups of tea.
Wednesday, January 23rd:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Back / Rear Delt Workout
Iso Seated Row Machine - Wide Grip
Wide Grip Pulldowns
Rear Delt Fly on Pec Deck
Iso Seated Row Machine - Close Grip
Standing Cable Crossover Rear Delt Fly
3:00 PM - Protein shake
25 grams cassein protein
5:00 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~145 grams
I'm having difficulty keeping my protein high while also cutting calories. I have used many different brands of whey protein over the years. I bought some bulk whey protein isolate on ebay last year. I noticed it is 170 calories per 25 grams of protein. I've had whey protein brands in the past that were like 105 or 110 calories per 25 grams. Depending on how much whey I'm using, those extra calories can really add up. So I'm switching to a different whey brand that is 110 calories per 25 grams of protein.
9:00 PM - Ab workout
Leg Raises (5x40)
Crunches (4x50)
Made a pot of tea to relax and then got a pretty good night of sleep.
Thursday, January 24th:
Here's what I've done today:
10:00 AM - Morning meal
50 grams whey protein
20 grams psyllium husk
1/2 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Leg Workout
Leg Press
4:00 PM - Leg Workout
Seated Calf Raise
Lying Leg Curl
Calf Raise on Leg Press
Hip Adduction Machine
Hip Abduction Machine
Multi-Hip Machine
6:00 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~120 grams
I skipped my afternoon protein shake and used my one workout shake over the course of two workouts. I feel like I need to cut back on my calorie intake to lose some more fat. I ordered the lower calorie whey protein, but it won't be here until Friday.
10:00 PM - Ab Workout
Leg Raises (5x50)
I made a pot of tea to relax and ward off hunger. I am kind of struggling the last few days. I feel like the fat isn't coming off like it has in the past. I've gotten my waist down to 30" or 30.5" many times over the last few years and I remember it being easier than this time. It is frustrating, but I'm going to stick with the overall plan while tweaking things a little. I'm going to cut calories some more while keeping my protein intake as high as possible.
Friday, January 25th:
So, I finally did some cardio this morning. I had not felt like doing it in the morning like I've been hoping to for the past week or so. It is pretty hard to be motivated on cold winter mornings, so I had an idea the other day. My thermostat is usually set between 58 F and 64 F during the winter. I'm kind of frugal. But I decided to make use of the programmable function of my thermostat and burn a little extra propane. I set it to go to 70 F about an hour before I get up and then go back down when I've left for work. The basement was nice and toasty when I went down to ride the bike. It made the whole experience kind of enjoyable. I only did 30 minutes today, but I will up it to an hour tomorrow.
I'm also cutting back on my morning meal a little to squeeze a few more calories out of my daily total. I have a tendency to cut out too many carbs sometimes, so I will see how I do strength-wise in the gym over the next few days. I will try to be careful not to go too far on cutting calories and carbs.
I remembered I used to take a caffeine pill in the morning upon waking to help boost my metabolism during my transformation back in 2014. I might try it again. Caffeine is the only stimulant I am comfortable taking, and even then I use it sparingly.
Here's what I've done today:
7:00 AM - Cardio Workout
30 Minute LISS Cardio
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Chest / Shoulder / Triceps Workout
Incline Bench
Low Incline DB Press
Iso Decline Chest Press Machine
Lateral Raise Machine
Pushdowns with Rope
Iso Shoulder Press Machine
Dips
3:00 PM - Protein shake
25 grams whey protein
5:30 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~145 grams
My energy in the gym today was really good, so I'll try the smaller morning meal again tomorrow and keep an eye on my energy. So far, so good. I got the lower calorie whey protein today. It will help knock from 150 to 200 calories off my daily total, while still getting the same total protein.
Made a pot of tea around 7:00 PM to help with a little hunger. Then I did a cardio session later in the evening.
10:00 PM - Cardio Workout
10 Minute HIIT Cardio
Saturday, January 26th:
Here's what I've done today:
9:00 AM - Cardio Workout
30 Minute LISS Cardio
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Back / Rear Delt Workout
Wide Grip Pulldowns
Seated Row Machine
1 Arm Rear Delt Fly on Pec Deck
Iso High Row Machine
Standing Cable High Row with Rope
Seated Row Machine
3:00 PM - Protein shake
25 grams whey protein
6:30 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~145 grams
My energy in the gym was a little down today, but my strength was still good so I'm going to continue with the same morning meal for now.
10:00 PM - Ab Workout
Lying Leg Raises (5x60)
Sunday, January 27th:
Here's what I've done today:
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Leg Workout
Seated Calf Raise
Leg Press
Lying Leg Curl
Leg Extension
Multi-Hip Machine
3:30 PM - Protein shake
25 grams whey protein
6:00 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~145 grams
I was out all afternoon, so I packed my workout shake, protein shake, and dinner ahead of time. Planning ahead is so important. If I wait until I'm hungry to figure out what to eat, I almost always make poor food choices.
I got hungry around 8:00 PM, so I made some tea and sipped on 4 or 5 cups over 30 minutes or so.
10:00 PM - Ab Workout
3 Minute Plank
Side Crunches (3x100)
Monday, January 28th:
Here's what I've done today:
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Shoulder / Chest Workout
Iso Shoulder Press Machine
Iso Incline Press Machine
Seated Arnold Press
Lateral Raise Machine
Superset - Standing Front Military Press on Smith Machine / Standing DB Side Raises
3:00 PM - Protein shake
25 grams whey protein
5:00 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~145 grams
My Tahoe needed a new water pump, so I did that last night and changed the oil and put in new plugs and wires while I was at it. When I was done, I really wanted to just get cleaned up and have some comfort food. But I settled for a large cup of decaf coffee. I made it really strong to give it extra flavor. It got me through the evening. That is all I can ask.
I am finding myself daydreaming occasionally about foods I will eat when my cutting phase is done.
My waist is stuck at 31" for the last week or so. It is getting frustrating to not see consistent progress. I have been extremely faithful to my diet and workout plans. Actually, that's not totally true. My diet is good and my lifting workouts are good, but I am not doing enough cardio. So I should quit whining about lack of progress and get on the bike and put in the work!
Tuesday, January 29th:
Here's what I've done today:
7:00 AM - Cardio Workout
30 Minute LISS Cardio
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Back / Rear Delt Workout
Iso Seated Row Machine
Rear Delt Fly on Pec Deck
Pulldowns with Pro Handle
Incline Rear Delt Fly
Straight Arm Cable Pushdowns with Curl Handle
Standing Cable High Row with Rope
3:30 PM - Protein shake
25 grams whey protein
5:00 PM - Dinner
Salad with tuna (~40 grams protein)
Daily protein total: ~145 grams
I usually drink my coffee extremely weak just for the purpose of making the jar of instant coffee last as long as possible. But sometimes I just feel like I need something with more flavor that feels more substantial to help me through some tough hunger pangs. That was the case last night after working on my Tahoe. I did the same thing tonight around 7:00 PM. It helped get me through again.
9:00 PM - Cardio Workout
30 Minute LISS Cardio
11:00 PM - Cardio Workout
30 Minute LISS Cardio
Wednesday, January 30th:
I skipped morning cardio because today is leg day. I like to keep my legs as fresh as possible for my leg workout later. I will probably still do cardio tonight. I don't mind the extra work on my legs after the leg workout is done. I just want them to be as strong as possible going into the workout.
Here's what I've done today:
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's 5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Leg Workout
Leg Press
1:30 PM - Protein Shake
25 grams whey protein
20 grams psyllium husk
3:30 PM - Leg Workout
Seated Calf Raise
Lying Leg Curl
Calf Raise on Leg Press
6:00 PM - Dinner
2 cups spinach
5 green olives
Crushed red pepper
3 eggs (~18 grams protein)
1 can tuna (~18 grams protein)
Daily Protein Total: ~145 grams
I ran into the proverbial wall today, and hard! My energy and strength were total crap in the gym. It could be the lower carb intake over the last 5 days. It could be that I did Leg Press on Sunday and I usually only do Leg Press once per week. It could be the cardio bike work I've been doing the last 4 days or so.
Without knowing for sure what the problem is, I decided to tweak things only a little bit. I added a few carbs to my afternoon protein shake today. I had been doing 2 cans of tuna for dinner protein, so I swapped out 1 can for 3 eggs instead to get the healthy fats, oils, and hormones.
I thought about adding carbs to my dinner, but I decided not to do anything too drastic yet. I will see how I feel at the gym tomorrow and then go from there.
It seems as though I underestimated how much fat I had put on, so I don't think I'm going to peak on my birthday. So, now my target is my birth-week. If that doesn't work, there is always my birth-month! We'll see.
I am on a coffee kick, albeit decaf, the last few days. I made another big cup tonight to help me through some hunger pangs around 8:30 PM.
I stayed up too late and started getting really hungry around midnight. I willed myself through it, but I really should try to go to sleep earlier than that anyway.
Thursday, January 31st:
I finally saw movement on my waist measurement. It had been hanging around 31" for like 10 days or so. It seemed like maybe it was close to 30.75" a few days ago, but I only document increments of 0.5" or more. This morning I was at 30.5", so that was encouraging. Especially with the day I had yesterday!
I usually have a morning coffee (decaf) between 8:00 AM and 10:00 AM, along with a few large cups of water just to hydrate and keep my mouth busy and my stomach a little full. Today I opted for the high octane stuff (caffeinated). Maybe it will help with my workout today. I'm not against caffeine in general. It is the one stimulant I will take, albeit sparingly. I also try to avoid it after noontime so it doesn't affect my sleep.
I am hopeful, but nervous about how I will feel in the gym today. Yesterday was total crap, but I don't want to have to radically change what I'm eating because I'm finally seeing my waist decreasing after it had stalled at 31" for a while.
Here's what I've done today:
7:00 AM - Cardio Workout
35 Minute LISS Cardio
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Chest / Shoulder Workout
Incline Bench
Low Incline DB Press
Shoulder Press Machine
Lateral Raise Machine
Incline Press Machine
Pec Deck Machine
3:30 PM - Protein Shake
25 grams whey protein
6:00 PM - Dinner
Broccoli
Cauliflower
5 green olives
Crushed red pepper
4 eggs (~24 grams protein)
1 can tuna (~18 grams protein)
Daily Protein Total: ~150 grams
My strength in the gym was good today, but my endurance was down a little. That is probably to be expected with my lower carb intake recently. What that means is my first lifts were just as good as last week, but I got a little weaker as the workout progressed. I assume that is because I used up the stored glucose in my muscles more quickly because there was less of it stored due to my lower carb intake. I don't like it, but that is the trade off for losing some more fat.
Made some tea before bed to relax and ward off hunger.
Waist measurement = 30.5"
Friday, February 1st:
I chaperoned a school ski trip for my kids today, so my schedule was different. I extended my fast and reduced my total calories. It was a light workout today too.
Here's what I've done today:
5:00 PM - First Meal
50 grams whey protein
1/4 cup oatmeal
7:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
7:00 PM - Triceps / Ab Workout
Pushdowns with Rope
Seated Behind Head DB Tri Press
Standing Behind Head Cable Tri Extension
Nose Busters
Ab Crunch Machine
9:00 PM - Protein Shake
25 grams whey protein
Daily protein total: ~105 grams
Saturday, February 2nd:
My waist was 30" this morning, which is pretty awesome! I had stalled at 31" for a while, but actually it had dipped to 30.75" but I didn't count it until it hit 30.5" a few days ago. I still can get leaner so I'm just gonna keep going to see where I end up.
I bumped my first meal by an hour because of my late eating window yesterday. I also added psyllium husk back into my morning shake, because I have gotten pretty lean and can use a few more carbs and fiber.
Here's what I've done today:
11:00 AM - Morning Meal
50 grams whey protein
20 grams psyllium husk
1/4 cup oatmeal
1:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
1:00 PM - Back / Rear Delt Workout
Wide Grip Pulldowns
Iso Seated High Row Machine
Standing Cable Crossover Rear Delt Fly
Row Grip Pulldowns
T-Bar Row Machine
Rear Delt Fly on Pec Deck
4:00 PM - Protein Shake
25 grams whey protein
5:30 PM - Dinner
3 cups spinach
Red onion
5 green olives
Crushed red pepper
5 eggs (~30 grams protein)
1 can tuna (~18 grams protein)
Daily protein total: ~155 grams
Since my waist was down to 30 this morning, I can afford to up my protein and calories a little. I'm still under my maintenance calorie level, so I will continue to get leaner, but some extra protein and overall calories should help my muscle mass and energy levels. Therefore, I added another egg to dinner and went back to having psyllium husk with breakfast.
I am feeling pretty good about my chances of getting as lean as I had hoped for. It may not happen on my actual birthday (2 days away), but I think I will make it this week.
9:00 PM - Cardio Workout
40 Minute LISS Cardio
10:00 PM - Ab Workout
Crunches (5x50)
Leg Raises (8x30)
Sunday, February 3rd:
Here's what I've done today:
10:00 AM - Morning Meal
50 grams whey protein
20 grams psyllium husk
1/4 cup oatmeal
12:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Leg Workout
Seated Calf Raise
Kick Back Machine
Single Leg Extension
Leg Curl
Hip Adduction
Hip Abduction
Calf Raise on Leg Press
3:00 PM - Protein Shake
25 grams whey protein
4:00 PM - Protein Shake
25 grams whey protein
6:30 PM - Dinner
3 cups spinach
Red onion
5 green olives
Crushed red pepper
2 cans tuna (~36 grams protein)
Daily protein total: ~165 grams
Monday, February 4th:
Here's what I've done today:
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
3:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
3:00 PM - Shoulder / Chest Workout
Iso Shoulder Press Machine
Seated Arnold Press
Chest Press Machine
Lateral Raise Machine
Standing Cable Upright Row with Curl Handle
Iso Cable Shoulder Press Machine
Shoulder Press Machine
6:00 PM - Dinner
3 cups spinach
Red onion
5 green olives
Crushed red pepper
4 eggs (~24 grams protein)
1 can tuna (~18 grams protein)
Daily protein total: ~125 grams
8:00 PM - Cardio Workout
10 Minute HIIT Cardio
9:00 PM - Ab Workout
Crunches (5x70)
My waist is dipping below 30" and my abs are pretty defined, but I still feel like I've got more visceral fat (gut fat underneath the muscles around the organs) that I could lose. So, I'm going to keep going with what I've been doing. My strength and energy is pretty good. I just had the one bad day last week on leg day. Otherwise, I'm feeling really good.
I just learned today that onions have too much sugar in them, so I will skip them in my dinner going forward. I'm cutting back on my overall protein and calories to get a little leaner. I know I advocate high protein, but at this point I don't know that I am building much muscle anyway. I just want to keep what I've got and lose a little more fat, so I'm going to try it this way. Most of my daily calories are coming from protein, so cutting protein is basically the only way to cut overall calories right now.
Tuesday, February 5th:
Here's what I've done today:
10:00 AM - Morning Meal
25 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Back / Rear Delt Workout
Iso Seated Row Machine
Row Grip Pulldowns
Rear Delt Fly on Pec Deck
Seated Row Machine
Standing Cable Crossover Rear Delt Fly
Assisted Mid Grip Chin Up Machine
5:30 PM - Dinner
3 cups spinach
5 green olives
Crushed red pepper
3 eggs (~18 grams protein)
1 can tuna (~18 grams protein)
Daily protein total: ~90 grams
Wednesday, February 6th:
I didn't sleep well last night. As with lots of things in life, it's hard to know exactly why and it is probably a combination of things. My waist was down to 29.5" this morning. I'm bumping my carbs and protein back up today.
I've been reading about keto diets recently and noticed that they are not totally free of carbs. They allow ~50 grams of carbs per day for someone my size, which is more than I have been getting recently between my oatmeal and the carbs in my workout shake. All processed carbs are eliminated with a keto diet, but some grains, fruits, and nuts (which have carbs) are allowed.
I'm not sure what I think of the keto diet. I am trying to learn more about it. My first instinct is I don't like it and it's a fad. But lots of people said, and still say, that about Intermittent Fasting. I am generally more open minded with things like this. Clearly, there is something to the keto diet and it is helping people lose fat, which is great. I still have questions about its long term effects on heart, liver, kidney (etc...) health. I also don't know if it would be of any value to me, since I am already lean. I do like fatty, cheesy, salty foods, so that is a plus in it's favor.
Here's what I've done today:
9:00 AM - Morning Meal
25 grams whey protein
1/4 cup oatmeal
10:00 AM - 2nd Morning Meal
25 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Leg Workout
Leg Press
3:00 PM - Leg Workout
Seated Calf Raise
Lying Leg Curl
Calf Raise on Leg Press
Multi-Hip Machine
4:00 PM - Protein shake
25 grams whey protein
4:00 PM - Snack
6 oz. pistachios (~36 grams protein)
5:30 PM - Dinner
Broccoli
Cauliflower
Red onion
Crushed red pepper
4 eggs (~24 grams protein)
6:00 PM - Snack
1 cup almonds (~6 grams protein)
Daily protein total: ~170 grams
Well, I finally snapped! I had myself a re-feed (aka cheat) evening. I estimate it was about 1000 to 1500 calories of a variety of things: dry Cheerios, Cheez-Its, almonds, pistachios, and natural peanut butter on rice cakes.
I think I pushed myself too hard to get my waist below 30" and it depleted my carbs too much. Looking back, I totally missed my peak. The day after my birthday I looked really good. My abs were really well defined and my overall muscularity looked good and full. Then I pushed myself too far over the next day or two and I started looking deflated. My waist did drop another 1/2", but overall I looked worse. Oh well, I'm still learning. I've never really shot for a target date before. Even with the transformation contest 5 years ago, I peaked before the end of that too.
Thursday, February 7th:
Well, just like I try to preach, I picked myself up and got back on track the next day. I'm shooting to take some pictures on Saturday to see how I've done over the last month trying to get lean for my 50th!
Here's what I've done today:
3:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
3:00 PM - Chest / Shoulder Workout
Incline Bench
Low Incline DB Press
Shoulder Press Machine
Lateral Raise Machine
Iso Incline Press Machine
5:30 PM - Dinner
Broccoli
Cauliflower
Red onion
Crushed red pepper
4 eggs (~24 grams protein)
1 can tuna (~18 grams protein)
Daily protein total: ~75 grams
Had a cup of strong decaf coffee after dinner. Went to bed early. Still trying to recover from my re-feed day.
Friday, February 8th:
My waist was 30" this morning. Still feel a little bloated from my re-feed day. We'll see how I feel tomorrow.
Here's what I've done today:
10:00 AM - Morning Meal
50 grams whey protein
1/4 cup oatmeal
12:00 PM - Workout Shake
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
1 gram L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 scoop NO Xplode
12:00 PM - Triceps / Back / Rear Delt Workout
Row Grip Chin Ups
Pushdowns with Rope
Seated Behind Head Triceps Press
Iso Seated Row Machine - Close Grip
Rear Delt Fly on Pec Deck
Straight Arm Cable Pushdowns with Curl Handle
Standing Cable High Row with Rope
3:00 PM - Protein Shake
25 grams whey protein
5:30 PM - Dinner
Broccoli
Cauliflower
Red onion
Crushed red pepper
3 eggs (~24 grams protein)
1 can tuna (~18 grams protein)
Daily protein total: ~150 grams
Saturday, February 9th:
OK, picture day is finally here! I gave myself 5 extra days beyond my birthday, but looking back I think I actually peaked the day after my birthday. Oh well, that's how it goes sometimes. None of this stuff is an exact science.
I found the daily journaling extremely helpful with staying on track. I might add a section to the blog where I just track my food and workouts. I don't know how interesting it is to anyone else, but it certainly helped me.
Without further ado, here are the results of the Countdown to 50!
I had some serious doubts along the way about whether I could really get as lean and muscular at 50 as I was at 45.
But, my philosophy is that it's always better to try regardless of the outcome. You just never know. And even if I couldn't match what I did 5 years ago, I would still be leaner then I was 5 weeks ago!
But I must say, I am pleasantly surprised with the results. I think I look pretty comparable to 5 years ago.
I had definitely put on a little more fat than I had realized. In the future, I would like to be more diligent about keeping my waist nearer to 30" rather than let it drift up near 34". I also need to really focus on getting my legs stronger again. I am a few pounds lighter than I was 5 years ago and I think the biggest contributor to that is lost muscle mass in my legs.
I'll add more thoughts as they come to me, but that's it for now. Thank you for reading! Feel free to ask questions in the comments section below.
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