Countdown to 52!
- Matt Manning
- Jan 4, 2021
- 44 min read
Updated: Jan 26, 2021
Happy New Year! Hard to believe it's already that time of year again! One month until my 52nd birthday!
It's become my annual tradition to get lean for my birthday each year. The timing works out good for me. I believe in enjoying the holidays, so I usually emerge from the Thanksgiving - Christmas - New Year period with a few extra inches on my waist!
For multiple reasons, this December was a little worse than last year. My waist is the biggest it's been in two years!
However, before I get deeper into this year's Countdown, I want to say a few things...
It occurred to me recently that I may be sending the wrong message with my annual countdowns and also my transformation years ago.
I'm a bit of a compulsive nut job! I tend to go overboard with whatever I'm doing. I've known this about myself for 35+ years. I don't see it as a weakness or something that needs to be fixed.
I simply try to channel my compulsive tendencies toward good things, like working out, renovating houses, eating healthy, or saving money. I also try to not be too extreme in how I do these things, or impose my way of doing them on others.
I enjoying flipping the crazy switch and changing 20 things at once! It actually helps me, because that's how I'm wired.
But, you don't need to change everything at once and flip your whole lifestyle on its head to transform yourself!
Transformations come in all shapes and sizes! And lengths too! The most important thing to achieving a transformation of your own is to simply begin.
Take one step in the right direction! Use the stairs instead on an elevator, drink more water, add some vegetables to your diet, etc...
Small, simple changes add up over time! Transforming doesn't require massive, sweeping changes all at once!
The way I do things (compulsive, all-consuming) isn't the only way to do things!
Many far more amazing transformations than mine have been achieved with simple, moderate, gradual changes.
Check out Eating Your Way From Fat to Fit for my mostly moderate advice on transforming.
Now, back to this year's Countdown to 52!
I usually aim to get my waist down to 30" by the end of my countdowns. Last year I hit 29.5" on my birthday. You can see my results in Countdown to 51!
I don't want to get that lean this year. I'd like to focus more on maintaining muscle mass and actually getting some strength back!
30.5" is my waist target this year.
I'm also adding some strength goals this year.
I want to:
Landmine Squat 205 lbs for 25 Reps
Hex Bar Dead Lift 255 lbs for 30 Reps
Incline Press 80 lbs DB's for 10 Reps
Arnold Press 65 lbs DB's for 10 Reps
Row Grip Chin Up for 30 Reps
If I had to place a bet right now, I'd say I won't hit all of these. But that's OK, even if I fall short I'm still moving in the right direction.
Similar to last year, here are the things I will focus on:
Measure my waist each morning
Lift weights 6 days per week
Aim to get 160 grams of protein daily
Eat broccoli and cauliflower several times per week
Drink 1.5 gallons of water daily
Do cardio 3 times per week
Consume green/colorful veggies daily
Try to eat 2 dozen eggs per week
Eat green olives, crushed red pepper, and garlic several times per week
Minimize starchy carbs after 8:00 PM
Include healthy oils with my meals
Aim to fast 16 hours daily
Try to get as much quality sleep as possible
Here's a little background on some of the less obvious items above.
Eat broccoli and cauliflower several times per week
Eating broccoli and cauliflower may help suppress myostatin, which is a substance in the body that regulates (inhibits!) muscle growth.
Myostatin Study:
Eat green olives, crushed red pepper, and garlic several times per week
In the study below, eating 12 green olives daily resulted in lower body fat, higher muscle mass, and lower inflammation!
Green Olive Study:
In this other study below, eating crushed red pepper daily was associated with increased grip strength. So I figure if it increases grip strength, it should increase strength in general as well.
Crushed Red Pepper Study:
Try to eat 2 dozen eggs per week
Eggs have the highest protein bioavailability score of any whole food source! And even against protein supplements, only whey protein scores higher than eggs!
Basically, the bioavailability score rates how usable (by the body) a protein source is. Here's a table for reference:
So, eggs are an awesome source of protein!
But wait, there's more! The yokes have good fats and hormones the body can use to make testosterone! We like testosterone! Not the artificial kind, but natural testosterone produced by your body is definitely your friend!
So, that is actually the main reason I use so many eggs. I'm trying to boost my testosterone naturally.
As always, please feel free to ask questions in the comments below or in Ask Me a Question!
Monday, January 4th:
Waist Measurement: 33.5"
That's an inch bigger than last year's starting point! I had a rough December! I missed a lot of workouts and ate way too much crap food!
The main thing that derailed me in December was that I had a canker sore in my throat that lasted more than three weeks!!! If you aren't familiar with canker sores, you should fall on your knees and give thanks to whatever higher power you believe in!
I tend to get canker sores when I'm sick with an illness or when I'm rundown and stressed. Basically, anytime my immune system is compromised, canker sores will pop up. However, I have never had one this big, this bad, and this long! And to boot, it was in a place where I couldn't get medicine on it adequately.
I don't think I had an illness, so I assume I was rundown by work and life stress, and also poor sleep habits and crappy holiday eating.
I haven't checked my workout log, but I would guess I missed 10 to 15 workouts. That, combined with comfort eating because I felt like crap, added up to a 2" gain on my waist.
My crappy eating went right through January 3rd. So, I came into this year's countdown at a relative low point for me.
My expectations for this first day were very limited. I set the bar pretty low. Don't binge eat and get in some kind of workout!
Here's what I did today:
5:00 PM - First Meal
25 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/4 cup whole oats
1/8 cup wheat bran
5:00 PM - First Meal Supplements:
Creatine (5 grams)
Betaine (1 gram)
Fish oil (1000 mg)
Flax oil (1000 mg)
Milk Thistle (1000 mg)
Saw Palmetto (450 mg)
CoQ10 (200 mg)
Potassium (90 mg)
DHEA (100 mg)
Beet Root (2 grams)
I won't list my supplements every day. Going forward, I'll just say whether I took them or not. This applies to evening supplements and bedtime supplements as well. See My Supplements for more details.
8:00 PM - Workout Shake (sipped gradually during workout)
25 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
8:00 PM - Workout - Legs / Calves / Abs
T-Bar Squat - Wide Stance
Lying Bench Hip Thrusts
Hip Adduction w/ Hoop
Hip Abduction w/ Bands
Standing Single Calf Raise
Lying Leg Curls
Bird Dogs
Hanging Leg Raises w/ Ab Straps
9:00 PM - Post Workout Supplements
Creatine (2 grams)
HMB (1 gram)
Alpha Lipoic Acid (200 mg)
Vitamin C (500 mg)
Chromium Picolinate (200 mcg)
I had a great workout!
And considering I only slept three hours last night, I dare say this was an epic workout! It should have been a struggle just to go through the motions, but it turned out awesome! I'll take it!
Almost forgot to mention what BFR means. It stands for Blood Flow Restriction. For upper body, you puts straps around the upper arms. And for lower body, you put straps around the upper thigh. You can also do calf BFR where the straps go just below the knee.
Here are mine for legs:
10:30 PM - Evening Meal
Spinach
Tuna salad (48 grams protein)
2 cans tuna
Red onions
Red peppers
Garlic
Green olives
Crushed red pepper
Sauerkraut
Mustard
Olive oil
10:30 PM - Evening Supplements
Milk Thistle (1000 mg)
Saw Palmetto (450 mg)
Curcumin (500 mg)
DHEA (100 mg)
Folic Acid (800 mcg)
Fish oil (1000 mg)
Flax oil (1000 mg)
NAC (1000 mg)
Potassium (90 mg)
Niacinamide (500 mg)
Berberine (490 mg)
Daily Protein Total ~ 120 grams
It was a good first day, especially considering how little sleep I got and how crappy I felt going into it.
I need to up the protein in my first meal and my workout shake.
My daily schedule is still TBD. I would prefer my first meal be around 3:00 PM. And I need to find a time for cardio. Also need to get to bed earlier!
Well, tomorrow is another day and another chance for improvement.
12:00 AM - Bedtime Supplements
GABA (2 grams)
Selenium (200 mcg)
Magnesium (250 mg)
Zinc (50 mg)
Melatonin (10 mg)
Tuesday, January 5th:
Waist Measurement: 33.25"
Slept much better last night. Got about 6 hours. It felt good, but should be longer. I'd like to get at least 7 hours. If I had total control of such things, I would order up 8 to 9 hours.
I forgot to increase my Melatonin to 20 mg. I'll try that tonight.
We'll see how the rest of the day goes.
Here's what I did today:
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/4 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
7:30 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:30 PM - Workout - Shoulders / Chest / Triceps / Abs
Seated Arnold Press Alternating
Upright Rows w/ Curl Bar
Pec Deck
Incline Side Raises
Pushdowns w/ Curl Handle
Bird Dogs
Lying Leg Holds (~8")
8:30 PM - Post Workout Supplements
This was another great workout! My strength is definitely still lacking, but my energy, focus, and stamina were good. Just need to keep at it and my strength will come back too, hopefully!
10:00 PM - Evening Meal
Scrambled eggs with broccoli (~40 grams protein)
6 eggs
12 oz broccoli
6 green olives
Crushed red pepper
Yellow onions
Red onions
Flax seeds
Olive oil
10:00 PM - Evening Supplements
Daily Protein Total ~ 140 grams
Another good day! I added more protein. Not much else to tweak right now. Going to try 20 mg of Melatonin at bedtime to see if that helps with sleep.
Just need to stick with the plan and put in the work each day.
Sleep
Drink water
Fast (as in don't eat)
Eat protein and carbs
Drink more water
Work out
Drink more protein
Drink more water
Eat more protein
Drink more water
Rinse and repeat!
We'll see how it all goes.
11:30 PM - Bedtime Supplements
GABA (2 grams)
Selenium (200 mcg)
Magnesium (250 mg)
Zinc (50 mg)
Melatonin (20 mg)
Wednesday, January 6th:
Waist Measurement: 33"
Had a pretty good night's sleep. Not ideal, but really good! I would gladly sign up for that every night if it meant I didn't have the really bad nights once in a while.
I am still so psyched for this countdown! I know it will get old in a few weeks, but right now it is a lot of fun!
I'm excited for my workout later today. It's Back Day!
Going to do Row Grip Chin Ups to see where I'm at right now. I want to get 30 reps by my birthday. We'll see how far I have to go! Hopefully, I can get in the mid 20's today, and then just work from there over the next 4 weeks.
Planning to have my first meal around 3:00 PM and then work out around 7:00 PM.
So far, this schedule is working good for me. It helps me avoid the late night hunger pangs I used to get when my evening meal was at 4, or 6, or even 8:00 PM.
That is where I struggle! I tend to get hungry 2, 3, or 4 hours after my evening meal, and then I want to snack!
With this late schedule I've been on, my last meal of the day is only an hour or two before bed. So, I avoid the late night munchies!
It should also be good for muscle growth to have plenty of protein in me for my body to use while I'm sleeping.
More later...
Here's what I did today:
3:00 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/4 cup whole oats
1/8 cup wheat bran
3:00 PM - First Meal Supplements
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Back / Rear Delts / Calves / Abs
Row Grip Chin Ups
Iso Lat Row Alternating - Wide Grip
High Row Pulldowns w/ Rope
Seated Calf Raise
Hanging Leg Raises w/ Ab Straps
Bird Dogs
Lying Crunches w/ Legs Straight
8:00 PM - Post Workout Supplements
This was a good workout. Not as good as Monday or Tuesday. I was a little bit rushed, so I didn't do as much heavy back work as I would normally do. That's OK. It was a totally adequate workout.
I did Row Grip Chin Ups to see where I'm at. I got 24 of them. I was hoping for 25 or 26 as my starting point, but it is what it is. Could've been worse. 30 is still doable in 4 weeks! Just stick with the program.
10:00 PM - Evening Meal
Bean and Spinach SLOP (~40 grams protein)
1 can cannellini beans
1 can spinach
2 eggs
Green olives
Red peppers
Red onions
Garlic
Olive oil
Black pepper
Crushed red pepper
Believe me, I know this looks nasty! Slop is probably too nice of a word for what this looks like! But it really was delicious! And it was hot! There is something very satisfying about a warm meal, even if it's all healthy stuff.
10:00 PM - Evening Supplements
Daily Protein Total: ~140 grams
11:30 PM - Bedtime Supplements
Thursday, January 7th:
Waist Measurement: 32.75"
I took 30 mg of Melatonin last night. I'm not sure if it helped. I slept pretty well, but no better than the night before when I took 20 mg.
Today is Leg Day! Not sure why I'm excited about that, but I am!
I usually dread leg days. It's very much a love-hate thing. I love having strong legs and I love the feeling I get after nailing a great leg workout. But I usually dread the thought of doing it beforehand!
My excitement for leg day is just one of the many benefits of the Countdowns I do each year.
The whole thing is totally contrived! No one gives a crap if I get lean for my birthday! It's a totally made up thing!
However, I don't care if it's artificial! It gets me where I want to go, so I'll take it. I enjoy being lean and I want to be stronger! So, sign me up for some completely bogus motivation scheme! It's fine with me!
I think adding the strength goals this year has really amplified my usual excitement/motivation levels! Very cool! Why else would I be excited for a leg workout on January 7th, in the dead of winter?
Hopefully, things will keep going well. We'll see. I'm expecting to hit some bumps next week. I usually snap a little bit after 10 days of disciplined eating. However, my new schedule with a late evening meal may help with that. It is really nice going to bed with a full tummy!
Here's what I did today:
3:45 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/4 cup whole oats
1/8 cup wheat bran
3:45 PM - First Meal Supplements
8:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
8:00 PM - Workout - Legs
Deadlift w/ Hoop Bar - Wide Stance
T-Bar Squat - Wide Stance
Hip Adduction
Hip Abduction w/ Bands
Bird Dogs
9:00 PM - Post Workout Supplements
This was a another good workout. It could have been better, but the last two days I've been a little distracted while working out. I'm rearranging my workout room, so in between sets I'm moving stuff and trying to figure out what will work best.
I had good energy and decent strength. Once I get the room figured out, I'll be able to focus better.
10:30 PM - Evening Meal
Spinach
Tuna salad (48 grams protein)
2 cans tuna
Red onions
Red peppers
Celery
Pickle
Garlic
Black pepper
Green olives
Crushed red pepper
Sauerkraut
Mustard
Olive oil
I opted for tuna to cut a few extra calories. Tuna (canned in water) is one of the most efficient protein sources when you look at protein per calorie.
Check this out.
Calories per 25 grams of Protein from Various Sources:
~110 Calories - Whey Protein
~115 Calories - Canned Tuna in Water
~120 Calories - Egg Whites
~135 Calories - Lean Beef
~135 Calories - Chicken Breast
~140 Calories - Frozen Alaskan Salmon
~145 Calories - Cottage Cheese (1%)
~165 Calories - Cottage Cheese (2%)
~190 Calories - Canned Salmon
~285 Calories - Whole Eggs
~320 Calories - Lentils
~355 Calories - Great Northern Beans
~370 Calories - Ground Beef
~390 Calories - Kidney Beans
~680 Calories - Quinoa
I purposely use a variety of sources for my protein, because each one has something to offer. Salmon is a great source of Omega-3 fatty acids. Beans are a good source of fiber. Eggs have good fats and hormones to help make testosterone. Etc...
Although, during a cutting phase like I'm in now I usually avoid ground beef and quinoa, or anything else with a high calorie per protein ratio like them.
I do love my beans, though! So I still work those in throughout the Countdown.
But, when I want a little extra edge I go for the lower calorie sources shown above.
A surprisingly calorie efficient source of protein is spinach! It comes in at 205 calories per 25 grams of protein. It didn't make the list however, because you would have to eat FOUR cans of spinach to get all that protein!
10:30 PM - Evening Supplements
Daily Protein Total: ~150 grams
12:00 AM - Bedtime Supplements
Friday, January 8th:
Waist Measurement: 32.75"
My waist is the same as yesterday, but that's OK. Gotta trust the process and let it play out. I'll get there, eventually.
I'm more concerned about getting my workout room all squared away, so I can focus better during my workouts. I want to have great workouts so I can hit my strength goals!
Here's what I did today:
2:00 PM - Cardio Workout
LISS Cardio on Treadmill (3.0 MPH for 45 minutes)
It took a lot of hard work and dedication, but I finally surpassed my cardio record from last year's Countdown!
In case you were wondering, my total from last year was ZERO minutes of cardio! Yep, it's true. I didn't do a single minute of cardio for my Countdown to 51! Zero, zilch, nada!
I'm not against cardio in general. I think too much is counterproductive to building muscle mass, though. I really would like to make it a habit for me. That is another goal I have during this countdown.
I also think it's sad that a lot of misled/misinformed people waste hours, days, months, and years doing cardio in the hopes that it will transform them from fat to fit, when what they really need is to pick up something heavy!
For more on my cardio views, check out these:
3:00 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/4 cup whole oats
1/8 cup wheat bran
3:00 PM - First Meal Supplements
Finally got the workout room all figured out and everything put in place. Now I can just focus on great workouts!
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Chest / Shoulders / Triceps / Abs
Low Incline DB Press
Shoulder Press Machine
Pull Overs
Pushdowns w/ Curl Handle
Lateral Raise Machine
Bird Dogs
Ab Wheel on Knees
8:00 PM - Post Workout Supplements
Totally awesome workout! Decent strength and good endurance throughout. It was so helpful having the workout room squared away! No more distractions from that.
10:00 PM - Evening Meal
Broccoli with chicken and egg
12 oz broccoli
6 oz chicken breast
3 eggs
Red onions
Yellow onions
Garlic
Green olives
Sauerkraut
Crushed red pepper
1/2 cup water
Black pepper
Flax seeds
10:00 PM - Evening Supplements
I thought it looked pretty in the pot before cooking, so I snapped a picture of it.
As as an unexpected bonus, I will also answer the age old question of which came first, the chicken or the egg?
I put the chicken in first!
Sorry, I know my jokes are bad!
But in my defense, I'm a dad and bad jokes are part of my job!
Daily Protein Total: ~150 grams
12:00 AM - Bedtime Supplements
Saturday, January 9th:
Waist Measurement: 32.5"
I started last year's countdown at 32.5", but this year I started at 33.5". It could have been kind of a bummer that I spent 5 days just getting back to my starting point from last year, but it doesn't really bother me.
I'm just feeling good and looking forward to getting leaner, and hopefully hit my strength goals as well.
Planning to do cardio today and tomorrow, just so I can mark it as 100% on my weekly evaluation coming up Monday.
Things are going really well so far. Hope it keeps up. We'll see?
I planned to do a cardio session at 2:00 PM near the end of my fast, but things came up and I had to scrap that plan.
Here's what I did today:
3:45 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/4 cup whole oats
1/8 cup wheat bran
3:45 PM - First Meal Supplements
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Back / Rear Delts / Calves / Forearms
Pulldowns w/ Pro Handle
Standing Cable Rear Delt Flyes
Standing Single Calf Raise
Row Grip Pulldowns
Single Forearm Curls on Bench
Incline Rear Delt Flyes
Rear Neck Raises
Bird Dogs
8:00 PM - Post Workout Supplements
I started feeling rundown in the late afternoon before my workout. I even considered skipping this workout. But I felt good enough to start it, and knew that I could just cut it short if it didn't go well.
I made it through the whole thing, but I didn't push myself as hard as I usually do. That's OK, I probably tend to push myself too hard! Rest and recovery are so important! My body was clearly asking for a little break.
Over the past six months, I've been reading about training volume and going to failure. I'm still figuring things out.
I am wired to think more is always better! With training volume and going to failure, more is definitely not always better. It's just hard to know where the sweet spot is, because the research isn't completely clear and different people respond differently.
It's hard not to instinctively go back to what has always seemed to work for me. Go heavy! Go to failure! Punish those puny muscles and make them grow!
But even with that all-out attitude, I've always embraced rest and recovery.
I am definitely ready for a rest day tomorrow!
10:00 PM - Evening Meal
Broccoli with chicken and egg
12 oz broccoli
6 oz chicken breast
3 eggs
Red onions
Yellow onions
Garlic
Green olives
Red peppers
Crushed red pepper
1/2 cup water
Black pepper
Flax seeds
10:00 PM - Evening Supplements
Last night's meal was so good, I made pretty much the same thing again. The leftover sauerkraut was all gone and I used broccoli florets instead of broccoli cuts. I also added some chopped red pepper. So delicious!
Daily Protein Total: ~150 grams
11:00 PM - Cardio Workout
LISS Cardio on Treadmill (3.0 MPH for 30 minutes)
The only reason I did this was so I can mark my cardio goal as 100% complete for this week. The walking felt good, though. It's a habit I would really like to make stick!
I didn't put it as a written goal, but I'm also using the countdown as a way to finally establish a cardio habit. It is something I've been 'meaning' to do for years and years!
12:00 AM - Bedtime Supplements
Sunday, January 10th:
Waist Measurement: 32.25"
Really looking forward to my day off! I'm going to do a clean cheat day. Not sure exactly what that will end up looking like. I'll try to stay under 1500 calories for the day. I know I'd like to make some protein waffles, so I'm pretty sure that will happen. After that, who knows?
I plan to do a cardio session this afternoon, but otherwise will be resting and being lazy most of the day!
Here's what I did today:
2:00 PM - Cardio Workout
LISS Cardio on Treadmill (3.0 MPH for 35 minutes)
3:30 PM - First Meal
Protein waffles
6 eggs
1/2 cup wheat bran
Cinnamon
Vanilla extract
Olive oil
3:30 PM - First Meal Supplements
I love me some waffles! The edges are my favorite part, so a few years ago I invented holey waffles to get more edge bumps!
I lost count, but it ended up being 6-7 waffles about this size. The total calories for this meal is a little tricky due to the eggs. Large eggs range from about 70 to 80 calories, so 6 eggs is somewhere between 420 and 480 calories. The wheat bran is 100 calories for 1/2 cup. With a little olive oil included, I think 600 calories is a good conservative estimate for the waffles.
5:30 PM - Snack
8 cups air popped popcorn
Air popped popcorn is only 30 calories per cup, so the total for this snack is only 240 calories!
9:00 PM - Snack
Protein shake
25 grams whey protein
10 grams collagen protein
The calories in whey protein can actually vary quite a bit, depending on the flavor and manufacturer. Always check your labels! I've seen anywhere from 105 up to 170 calories per 25 grams of protein.
I use unflavored whey for my workout shakes and then add my own flavoring. I also have chocolate flavored whey for my first meal and snack shakes. I try to find whey that comes in around 110 to 120 calories per 25 grams of protein.
So with the collagen protein thrown in, I conservatively rounded this shake up to 150 calories.
10:30 PM - Evening Meal
Spinach and tuna slop
1 can spinach
1 can tuna
Yellow onions
Green olives
Crushed red pepper
Olive oil
Garlic
10:30 PM - Evening Supplements
I wanted to get some more protein and also have some veggies today. You can't tell from the picture, but this is a big bowl. It's not just a regular cereal bowl size. So, this is a whole bunch of food that comes in at well under 200 total calories.
I'm feeling really full right now! This was a very satisfying day off! Yet, my calorie total for the whole day was under 1200!
600 + 240 +150 + 200 = 1190
Very cool!
Daily Protein Total: ~130 grams
11:30 PM - Bedtime Supplements
I really hope this rest day helps me get ready to have another great week. Last week was fantastic!
Mentally, I'm already excited for leg day on Monday! That's a good start. We'll see how my body feels tomorrow!
Monday, January 11th:
Waist Measurement: 32"
My waist is down 1.5" from last week! That's a great start! I'm feeling good today. Time to evaluate how the first week went.
Week 1 Evaluation:
Strength Goals:
Landmine Squat 205 lbs for 25 Reps (202.5 x 18)
Hex Bar Dead Lift 255 lbs for 30 Reps (255 x 23)
Incline Press 80 lbs DB's for 10 Reps (70 x 15)
Arnold Press 65 lbs DB's for 10 Reps (60 x 7)
Row Grip Chin Up for 30 Reps (me x 24)
Lifestyle Goals:
Measure my waist each morning (100%)
Lift weights 6 days per week (100%)
Aim to get 160 grams of protein daily (88%)
Eat broccoli and cauliflower several times per week (100%)
Drink 1.5 gallons of water daily (100%)
Do cardio 3 times per week (100%)
Consume green/colorful veggies daily (100%)
Try to eat 2 dozen eggs per week (83%)
Eat green olives, crushed red pepper, and garlic several times per week (100%)
Minimize starchy carbs after 8:00 PM (100%)
Include healthy oils with my meals (100%)
Aim to fast 16 hours daily (100%)
Try to get as much quality sleep as possible (90%)
It's a decent start on my strength goals. Some of them look doable over the next few weeks, but a couple seem like reaches. We'll see. Whether I hit them or not, I'll still be stronger than I am now! I'll take that any day!
I didn't have a single bad night of sleep all week, which is a big deal for me! I had several great nights and the rest were good nights.
Technically, I didn't eat any cauliflower this week. But, I gave myself a pass because there isn't any in the house right now. I'll get some this week. I ate a bunch of broccoli, so that's close enough!
Here's what I did today:
3:00 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
3/8 cup whole oats
1/8 cup wheat bran
3:00 PM - First Meal Supplements
Bumped up oatmeal by 1/8 cup.
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Legs / Calves / Abs
T-Bar Squat - Wide Stance
Lying Bench Hip Thrusts
Hip Adduction
Hip Abduction
Seated Calf Raise
Lying Leg Curls
Bird Dogs
Hanging Leg Raises w/ Ab Straps
8:00 PM - Post Workout Supplements
Had a good workout! Was stronger in every exercise than last week, which is really all you can ask for. I had good energy and focus throughout.
My rest day yesterday came just at the right time, and I seem to have bounced back well. I'm already looking forward to tomorrow's shoulder workout.
9:30 PM - Evening Meal
Broccoli with chicken
12 oz broccoli
8 oz chicken breast
Red onions
Garlic
Green olives
Orange peppers
Crushed red pepper
1/2 cup water
Black pepper
Flax seeds
9:30 PM - Evening Supplements
As usual, it was delicious! I did overdo the crushed red pepper, so it was a little too spicy. I needed a big glass of cold water to chase it down.
I used about half the protein I normally would, because I planned to have a protein snack later.
11:30 - Snack
Casein protein shake
Daily Protein Total: ~160 grams
12:00 AM - Bedtime Supplements
Tuesday, January 12th:
Waist Measurement: 32"
Same as yesterday. I'm slightly bummed, but not terribly so. I got spoiled by seeing a 1/4" drop most days. I'd like to get down to 31.5" pretty soon, though.
I kept my waist between 30.5" and 31.5" most of the year. It's where I feel the best. I was at 31.5" just before Thanksgiving. My strength was doing pretty good too.
But then December happened! The 3+ week canker sore, work stress, feeling rundown, and of course yummy holiday food!
I actually did a workout on Thanksgiving morning before the gluttony began. I set a new personal best for Landmine Squats! I got 202.5 lbs for 20 reps. I'm still not back to that yet. Yesterday I did 202.5 for 18!
My strength goal of 205 x 25 seems kind of far off right now. Just gotta keep my head down and keep grinding away! I may or may not get there, but either way I'm moving in the right direction!
Last night, I stayed up late modifying software for a tester at work. I said it would be ready to go by morning, so I ended up not getting to bed until around 3:00 AM.
It was the first time during this countdown where I felt some slight cravings for a late night snack. It was probably just staying up late. We'll see how things go today.
I'm tired, but still feel excited for my shoulder workout tonight! That's a good sign.
Plan to do a cardio session later, before my first meal.
Here's what I did today:
2:00 PM - Cardio Workout
LISS Cardio on Treadmill (3.0 MPH for 50 minutes)
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
3/8 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
My lack of sleep caught up with me in the late afternoon! A nap would have felt nice, but it wasn't in the cards for today. It's probably for the best, since it may have messed up my sleep tonight. I will try to get to bed by 11:30 at the latest tonight.
7:30 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:30 PM - Workout - Shoulders / Chest / Triceps / Abs
Seated Arnold Press Alternating
Shoulder Press Machine
Pushdowns w/ Tri Handle
Lateral Raise Machine
Close Grip Push Ups
Bird Dogs
Crunches w/ Legs Straight
8:30 PM - Post Workout Supplements
This was only a decent workout. Not terrible, but definitely not good! I was a little stronger than last week, but my energy wasn't great. I hope it was just me being tired from working late last night. Hopefully, I can bounce back tomorrow.
9:00 PM - Snack
2 hardboiled eggs
10:15 PM - Evening Meal
Chicken and broccoli with Szechuan sauce
10 oz chicken
Broccoli
Orange peppers
Red onions
Garlic
Crushed red pepper
Olive oil
Szechuan sauce
In the wok before cooking and before adding the chicken. I cooked a bunch of chicken the other day and had it in the fridge already for me and my son to eat throughout the week. I also try to keep hardboiled eggs around for a nice protein snack or for adding to other things, like tuna salad for example.
I felt like making something a little different. I love Chinese food and I had some fresh broccoli around that needed to be used up before it goes bad.
This was awesome! Hot, spicy, and very satisfying!
10:15 PM - Evening Supplements
Daily Protein Total: ~160 grams
I'm feeling the urge to snack tonight. I just need to get to bed soon before it gets worse. We'll see how I feel tomorrow. I can always work some healthy snacks into the plan if I feel like I really need a treat!
11:30 PM - Bedtime Supplements
Wednesday, January 13th:
Waist Measurement: 31.75"
Yes! I'm within striking distance of my happy place! I feel my best when I keep my waist around 31" +/- 1/2", and I'm almost there! I kept my waist in that range for most of 2020. Then December happened!
I didn't have an easy night craving-wise last night. I'm not sure what the right word is, though. I wouldn't call it a rough night either. I've had rough nights before! Where it takes a pot of tea or cardio to make the cravings pass. Or, sometimes rough nights just end with unplanned snacking!
I felt a slight urge to snack right before bedtime. It wasn't a strong urge at all, so it was easily dealt with by brushing my teeth and getting cozy in bed.
Then, I woke up after a few hours of sleep and was semi wide awake for an hour or so. That's when my stomach started telling me what I really need to get sleepy again is some middle-of-the-night-waffles!
Oh yes, middle-of-the-night-waffles are a real thing! Almost anything can taste surprising better in the middle of the night, when everyone else is asleep and the whole house is quiet!
I slip into the kitchen, turn on an episode of Monk (my favorite TV show) and whip up a batch of waffles!
I don't eat waffles the way they serve them in a restaurant. I don't put a stack on my plate and eat them with a knife and fork. I've done that, but it usually requires butter and syrup.
I generally don't do butter and syrup on anything, even when I'm not being strict. It's just unnecessary calories. I enjoy the taste of the waffles by themselves, especially when they're hot off the griddle!
I nibble the bumpy edges off and then peal the halves apart and nibble the middles. I pretty much look like a little mouse when I eat waffles. It's not a great look! Which is why I usually cook waffles all by my lonesome when no one else is around.
I eat them one by one as they come off the griddle, and while another one is cooking. It's a nice slow process, which can easily be drawn out over 20-30 minutes. It lets me savor the waffles and the experience longer this way!
I probably shouldn't have put most of the previous several paragraphs in writing, but that is part of the charm of my Countdowns. You get to hear some of the semi crazy thoughts in my head and read about weird things I do!
I didn't do the waffles, although I was slightly tempted. I got back to sleep eventually, and woke up feeling pretty refreshed!
Sleep is so wonderful! I have struggled with very mild insomnia at times over the years. Usually in the form of waking up in the middle of the night and being wide awake for 2-4 hours or even until the next morning when it's time to go to work.
About a decade ago it was really bad, where that would happen almost every night. Since then, it just happens occasionally. And usually I'm not even wide-awake, but more just awake and it lasts for an hour or less. It's not great, but it's better than it was and it's way better than what many people suffer through with real insomnia!
Good sleep is such a blessing! To quote Shakespeare:
“Sleep that knits up the raveled sleave of care, The death of each day's life, sore labor's bath, Balm of hurt minds, great nature's second course, Chief nourisher in life's feast.”
I didn't even have what I would call a good night's sleep, but the precious hours I got were enough to help me wake up refreshed and feeling re-energized!
I'm ready for another day of the Countdown to 52! I'm looking forward to my back workout tonight!
And the thought of getting my waist to 31.5" should be enough to get me through the evening without any food related indiscretions!
Well, I hope I don't have any other kind of indiscretions either! That's just a good all-around life policy: avoid indiscretions whenever possible!
Here's what I did today:
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
3/8 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
My wife went to bed early last night before I had cooked Chinese for dinner. In 20 years of marriage, I have never made Chinese food for just me. We always make it together and eat it together. When she saw the wok still on the stove today, she wanted some Chinese too!
So I made her some before my workout! It didn't turn out as good as when she makes it and I'm just the helper, but she wasn't feeling well and needed to sit and rest.
7:30 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:30 PM - Workout - Back / Rear Delts / Calves / Abs
Row Grip Chin Ups
Iso Lat Row Alternating - Wide Grip
Standing Cable High Row w/ Rope
Seated Calf Raise
Wide Grip Pulldowns
Hanging Leg Raises w/ Ab Straps
Standing Single Calf Raise
Bird Dogs
8:30 PM - Post Workout Supplements
I had a really nice workout! I was stronger than last week in everything. I had good energy all the way through. I could have easily done more exercises, but I decided to just cut it short to reduce my overall volume of work for the week. Maybe it will leave a little more in the tank for leg day and chest day coming up tomorrow and Friday?
I do Row Grip Chin Ups using the row handle attachment from my Lat Pulldown Machine. I hang it from a hook I put in a floor joist above the workout room.
It worked well enough, but I would slowly rotate a few degrees each way from side to side. It was slightly annoying, so I added a piece of wood with a slot in it to hold the handle straight when it's on the hook. Worked like a charm!
I got 27 reps this week! Last week, it was 24. I've never recorded myself doing chin ups before. I'm not sure how I feel about my form. I'm not straightening my arms completely. I end up swinging back and forth a little too, but that's hard to avoid without doing them super slow. I don't think I'm kicking my legs or pulling my knees up to gain momentum, so that's good!
Oh well, it is what it is! I'll see if I can make them cleaner looking next time.
10:45 PM - Evening Meal
Scrambled eggs with veggies
6 eggs
Broccoli
Orange peppers
Red onions
Green olives
Crushed red pepper
Olive oil
Avocado
Chopped spinach
This was exceptionally delicious! I'm not sure why exactly. I'm not really a cook. I just throw healthy stuff together and hope for the best. It usually turns out pretty good. However, this turned out really, really good! Maybe it was the avocado? That would make sense. It had a creamy cheesy flavor, but there was no cheese.
I have some avocados to use up before they go bad, so I'll have a chance to try it in some other stuff I make over the next few days.
10:45 PM - Evening Supplements
Daily Protein Total: ~150 grams
12:00 AM - Bedtime Supplements
Thursday, January 14th:
Waist Measurement: 31.75"
Same as yesterday. About three more weeks until my birthday. There's no hurry, but I would like to get closer to 31" soon. I just feel better there!
Had another not great night of sleep! Like the other two before it, it wasn't a terrible night, just not as good as I had been doing last week.
We'll see how I do in my leg workout tonight?
Here's what I did today:
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
3/8 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
I was wiped out this afternoon! Not sure what's going on? I almost pushed my leg workout to tomorrow. Instead, I decided to start the workout and just see how it goes. I could always cut it short if need be.
8:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
8:00 PM - Workout - Legs
Deadlifts w/ Hoop Bar - Wide Stance (Bare Foot)
T-Bar Squat - Wide Stance
Bird Dogs
8:30 PM - Post Workout Supplements
What a sad little page! I usually fill the whole thing. I decided to just hit the heavy work and skip all the other exercises. My strength was actually really good! I am just wiped out for some reason! It could be the less than good sleep from the last three nights. It could be the calorie/carb deficit from the last 10 days. I'll see how I'm doing tomorrow, and then consider adjusting things.
10:30 PM - Evening Meal
Chicken with spinach and veggies
12 oz chicken
1 can spinach
Green olives
Celery
Orange peppers
Red onions
Garlic
Crushed red pepper
Olive oil
It was piping hot, as evidenced by the steam! It was good. I needed a nice hot meal!
I also need some quality sleep. Hopefully, I can get it tonight! No pressure!
10:30 PM - Evening Supplements
Daily Protein Total: ~160 grams
12:00 AM - Bedtime Supplements
I just realized I've been typing 12:00 PM when I take my bedtime supplements at midnight! I had to go back and fix all the prior days!
Friday, January 15th:
Waist Measurement: 31.75"
I'm actually a little leaner than yesterday, but since I round to the nearest 1/4" my official measurement is still 31.75".
My birthday is about 2.5 weeks away. I'm getting a little nervous about being as lean as I would like by then!
I mean, I know I can get lean by then. But, I really want to do it while still getting stronger! I'd like to increase my carbs a bunch soon, but I don't think I'll feel comfortable doing that until my waist is at 31" or less.
Sleep was decent last night. I'll take it! I'll try to get to bed earlier tonight.
Here's what I did today:
2:30 PM - Cardio Workout
LISS Cardio on Treadmill (3.0 MPH for 60 minutes)
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/2 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
I bumped up my oatmeal by another 1/8 cup. I've been feeling a little depleted the last two days. I don't want to make any major changes yet, because I still need to take some more off my waist. A few more carbs with my first meal shouldn't mess up fat loss much, and I'm hoping it will help with my workouts.
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Chest / Shoulders / Triceps / Abs
Low Incline DB Press
Super Set:
Nose Busters
Close Grip Bench Press
Shoulder Press Machine
Pushdowns w/ Curl Handle
Lateral Raise Machine
Hanging Leg Raises w/ Ab Straps
Bird Dogs
8:00 PM - Post Workout Supplements
Had a pretty good workout tonight. Definitely better than the last two days! Had decent energy and focus throughout. I was stronger than last week in every exercise. That's always a good thing!
10:00 PM - Evening Meal
Broccoli with tuna and egg
12 oz broccoli
1 can tuna
3 eggs
Green olives
Orange peppers
Red onions
Garlic
Crushed red pepper
Avocado
Delicious, as usual. I was tempted to have some carbs with this! Rice or crackers would have been nice! The lower carbs over the last 12 days are really catching up with me! Can't wait for Sunday! I Plan to be extra lazy and have some healthy cheat meals and snacks!
10:00 PM - Evening Supplements
Daily Protein Total: ~150 grams
11:30 PM - Bedtime Supplements
Saturday, January 16th:
Waist Measurement: 31.5"
Finally got down to 31.5"! It's great that I've already lost 2" off my waist. However, with the way I'm wired I don't get to enjoy such accomplishments very long.
I'm just focused on what is left to do! I still don't feel lean yet! Really want to get to 30.5" within the next 7-9 days. I want to have time left in case I need to make further adjustments.
Even though my goal is 30.5" for my waist, I'm aware that I may get to 30.5" and not be happy with how lean I am. I may want to go for 30", so I'd like to leave time before my birthday in case that happens.
Oh well, that's all down the road! One day at a time! And that includes enjoying my rest day tomorrow! Can't wait!
Here's what I did today:
2:15 PM - Cardio Workout
LISS Cardio on Treadmill (3.25 MPH for 40 minutes)
3:00 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/2 cup whole oats
1/8 cup wheat bran
3:00 PM - First Meal Supplements
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Back / Rear Delts / Calves / Abs
Seated Calf Raise
Pulldowns w/ Pro Handle
Forearm Curls on Bench
Iso Lat Row - Wide Grip
Standing Single Calf Raise
Rear Neck Raises
High Row Pulldowns w/ Rope
Bird Dogs
Crunches w/ Legs Straight
8:00 PM - Post Workout Supplements
This was a good workout! I purposely went very light and didn't do a lot of sets for back. I used the BFR straps and did high reps for most exercises. Just trying to dial back the intensity to give my body a rest.
10:00 PM - Evening Meal
Broccoli and cauliflower with chicken and eggs
4 oz broccoli
4 oz cauliflower
10 oz chicken
2 eggs
Green olives
Orange peppers
Red onions
Garlic
Crushed red pepper
Avocado
Celery
3/4 cup water
Black pepper
Flax seeds
Finally got some cauliflower at the grocery today! So, you'll be seeing it in some of my meals going forward.
This was very tasty and satisfying! As usual, I made it a little too spicy. I tend to go overboard with the crushed red pepper and garlic! It really needed some crackers to mellow it out. But no carbs for me after 8:00 PM! Who makes these stupid rules anyway? I'd like to punch that guy in the face!
It's OK, I'm making my protein waffles tomorrow! Can hardly wait!
10:00 PM - Evening Supplements
Daily Protein Total: ~160 grams
11:30 PM - Bedtime Supplements
Sunday, January 17th:
Waist Measurement: 31.25"
This was a little bit of a surprise! I expected to be stuck at 31.5" for a few days. Hey, I'll take it!
Honestly, with how consistent I've been with my nutrition and cardio, I should drop about a 1/4" per day. I'm not usually this strict! In the past, I've always kind of snapped after 7-10 days.
By snapped, I mean having some salsa and chips, or bread, or crackers, or an extra snack late at night, etc... Nothing major like cake and ice cream! But, I usually have a cheat meal or cheat day where I might take in an extra 500+ calories.
I have not done that once so far, and even my planned 'cheat' day last week ended up being 1200 calories! This is crazy!
My guess is that it is either one of two things, or both:
I may be extra focused this year because I know I started 1" bigger on my waist, and I can't afford any screw ups!
The other thing it could be is that by shifting my eating window to roughly 3:00 PM to 11:00 PM, there is very little time between my evening meal and bedtime for me to get hungry again, and be tempted to snack!
It's likely both, with the second one playing the biggest part.
I just realized I haven't mentioned sleep in a few days. That is because the last 3 nights have been pretty good! Yay!
I had 3 slightly rough nights Monday through Wednesday, but Thursday through Saturday have been much better. And really, the three semi bad nights weren't even that bad relatively speaking. They could have been much worse.
I'm going to do cardio today. That will make 4 cardio sessions this week. I'm shooting for 5 this coming week. I would try for 7, but I don't like to do cardio on leg days, unless it's done later after my leg workout. I want to save all my energy for squats and deadlifts!
Cardio time is coming up around 1:30 PM. Then, around 3:00 PM the clean cheat party can start! Let the fun begin! To paraphrase the Bangles: Sunday is my fun day!
Here’s what I did today:
2:00 PM – Cardio Workout
LISS Cardio on Treadmill (3.0 MPH for 55 minutes)
4:00 PM - First Meal
Waffles
6 eggs
1/2 cup wheat bran
Cinnamon
Vanilla extract
Olive oil
Still loving me some waffles! This week I counted them, and the total was 6 waffles maybe a little smaller than the one in this picture.
600 calories is a good conservative estimate for the waffles.
6:00 PM - First Meal Supplements
Totally forgot to take my supplements with my first meal.
7:00 PM - Snack
4 cups air popped popcorn
4 cups of air popped popcorn is only 120 calories!
9:30 PM – Evening Meal
3 rice cakes
Tuna salad
2 cans tuna
Chopped spinach
Celery
Red onions
Mustard
Spicy brown mustard
Crushed red pepper
Black pepper
Rice cakes are 40 calories per cake. Tuna is 80 calories per can. Add in maybe 60 calories for spinach, onions, and other stuff. 340 is a conservative estimate for this meal.
9:30 – Evening Supplements
Daily Protein Total: ~90 grams
I had a good day. Other than the cardio, I got a lot of rest and downtime! My total calories for the day were under 1100! (600 + 120 + 340 = 1060) That is crazy, because the stuff I ate was so filling! I felt very satiated after each meal.
11:00 PM – Bedtime Supplements
Monday, January 18th:
Waist Measurement: 31.25”
I’m down 2.25” on my waist in two weeks. That is great! But, I’m definitely seeing diminishing returns on my efforts. The first week was 1.5” down and the second week was only 0.75” more.
Week 2 Evaluation:
Strength Goals:
Landmine Squat 205 lbs for 25 Reps (202.5 x 18)
Hex Bar Dead Lift 255 lbs for 30 Reps (255 x 25)
Incline Press 80 lbs DB's for 10 Reps (75 x 7)
Arnold Press 65 lbs DB's for 10 Reps (60 x 8)
Row Grip Chin Up for 30 Reps (me x 27)
Lifestyle Goals:
Measure my waist each morning (100%)
Lift weights 6 days per week (100%)
Aim to get 160 grams of protein daily (92%)
Eat broccoli and cauliflower several times per week (100%)
Drink 1.5 gallons of water daily (100%)
Do cardio 3 times per week (100%)
Consume green/colorful veggies daily (100%)
Try to eat 2 dozen eggs per week (79%)
Eat green olives, crushed red pepper, and garlic several times per week (100%)
Minimize starchy carbs after 8:00 PM (95%)
Include healthy oils with my meals (100%)
Aim to fast 16 hours daily (100%)
Try to get as much quality sleep as possible (75%)
Definitely had a rougher second week! Had some early week sleep issues. Sort of ran out of gas near the end of the week on my workouts.
Then, Sunday my blog stopped working! I couldn't save or publish my Countdown to 52 post!
Had a good rest day Sunday, though. I'll try to regroup and do better this coming week!
Here’s what I did today:
3:00 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/2 cup whole oats
1/8 cup wheat bran
3:00 PM - First Meal Supplements
8:30 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
8:30 PM – Workout – Legs / Calves / Abs
T-Bar Squat – Wide Stance
Lying Bench Hip Thrusts
Seated Calf Raise
Hip Adduction
Hip Abduction
Lying Leg Curls
Bird Dogs
Hanging Leg Raises w/ Ab Straps
9:30 PM – Post Workout Supplements
This was a good workout, except for my one heavy set of T-Bar Squat. Everything else I did today, I was stronger than last week. But on my heavy set of T-Bar Squat with 202.5 lbs, I only got the same reps as last week and it was harder than last week! So, that means I was actually a little weaker than last week.
It’s not weird to lose some strength when you’re getting leaner. It’s just a bit of a bummer, that’s all. Up until today, I had seemed to be getting leaner and stronger at the same time. That is totally possible, especially if you’re coming back from an extended break or slacking off period, like I had in December.
11:30 PM – Evening Meal
Chicken and veggie soup for the soul
12 oz chicken
4 oz broccoli
4 oz cauliflower
Celery
Green olives
Yellow onions
1.5 cups water
Black pepper
Crushed red pepper
Avocado
Garlic
Orange peppers
Oh my, did I ever need some comfort type food. I don’t think I’ve ever made a soup for one of my healthy protein meals. I make slop and chilli looking stuff, but never a traditional looking soup like this. I’m not sick, but I might be getting rundown a little. We’ll see how I do tomorrow.
Everything got unintentionally shifted later tonight. I don’t usually do dinner this late! My workout didn’t start until 8:30ish!
11:30 – Evening Supplements
Daily Protein Total: ~150 grams
12:30 AM – Bedtime Supplements
Tuesday, January 19th:
Waist Measurement: 31.25”
Same as yesterday! I’m a little frustrated, only because I’ve been so good about everything I’m doing. If I had slacked off somewhat, then I’d be happy to be stuck at 31.25”.
Another thing that bugs me is I lost a little strength on T-Bar Squats. I can live with losing a little strength if I’m getting leaner, but losing strength without losing fat pisses me off!
I haven’t been counting calories, except on my cheat days. And even then, I just keep track of conservative estimates in my head.
I may need to do a calorie check in the next few days if I don't see my waist keep decreasing. We’ll see?
Here’s what I did today:
1:30 PM – Cardio Workout
LISS cardio on treadmill (3.0 mph for 70 minutes)
3:00 PM – First Meal
35 grams whey protein
10 grams collagen protein
1/2 cup oatmeal
I cut out the wheat bran and psyllium husk to cut a few calories. Without those, this meal is 300 calories.
I bailed out of my workout tonight! Just decided I needed a break!
7:30 PM - Snack
12 cups air popped popcorn
This snack was 360 calories.
8:30 PM - Snack
1.5 cups plain yogurt
1/4 cup blueberries
This was about 200 calories. That's a very conservative estimate.
9:00 PM Snack
Grapefruit
An average size grapefruit is about 50 calories.
11:00 PM - Snack
1.5 cups plain yogurt
1/4 cup blueberries
Another 200 calories.
Skipped my evening meal supplements. Just felt like it.
Daily Protein Total: ~90 grams
11:30 PM - Bedtime Supplements
Wednesday, January 20th:
Waist Measurement: 31.25"
Had a rough day yesterday, but feeling better today. We'll see how it goes?
Here’s what I did today:
2:30 PM – Cardio Workout
LISS cardio on treadmill (3.5 mph for 40 minutes)
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/2 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
7:30 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:30 PM - Workout - Shoulders / Chest / Triceps / Abs
Seated Arnold Press Alternating
Shoulder Press Machine
Pushdowns w/ Rope
Lateral Raise Machine
Close Grip Push Ups
DB Upright Rows Alternating
Bird Dogs
Crunches w/ Legs Straight
8:30 PM - Post Workout Supplements
Had an awesome workout! I really needed this, badly! It started out a little tough with the Arnold Presses. I was way off on my strength with those! But, I'm chalking it up to me changing the height of my bench.
I finally got around to lowering my adjustable bench by 3". I had to drill a bunch of new bolt holes and then cut 3" off the upright tube at each end. It turned out surprisingly solid. It should help on my DB Incline Presses. But, it seems to have thrown me off on Seated Arnold Presses. Not sure why exactly?
When I got to my second exercise, on the Shoulder Press Machine, I crushed it on strength! And then the rest of the workout went really great! Like I said, I really needed a good workout!
I had a rough day yesterday and I was starting to get a little bummed about how things were going.
Oh well, ups and downs are all a normal part of pretty much everything, but especially so when it comes to eating healthy, working out, and losing fat!
10:30 PM - Evening Meal
Broccoli and cauliflower with tuna and eggs
4 oz broccoli
4 oz cauliflower
1 can tuna
2 eggs
Green olives
Celery
Red onions
Crushed red pepper
3/4 cup water
Soooo gooood! Got to eat this while watching Monk with my son! Oh happy day! I love eating and watching TV! Which is how I came to look like my before picture from 7 years ago!
Eggs make almost anything better. The celery added a really nice crunch. As usual, another delicious, yet healthy, meal!
10:30 PM - Evening Supplements
Daily Protein Total: ~140 grams
11:30 PM - Bedtime Supplements
I had a good day. It was a relief to get the blog working again. And then getting a great workout in was just wonderful!
Even my cardio workout on the treadmill went really well earlier this afternoon. I usually do 3.0 mph, but I bumped it up to 3.5 mph and it didn't seem that much faster! It felt like I had a little extra giddy up in my step today!
Thursday, January 21st:
Waist Measurement: 31.25"
It's the same official measurement, but only because I round to the nearest 1/4" and I also try to be conservative with my measurements.
I am definitely a little leaner than the last few days! I'm still moving in the right direction.
I feel good and I'm looking forward to my leg workout tonight. That's a good sign that my mental state is doing OK. It's bad when I start dreading workouts.
I blew off my workout on Tuesday and rested. It paid off yesterday with a great workout!
The workout schedule I've been following so far during this countdown is:
Monday: Legs
Tuesday: Shoulders / Chest / Triceps
Wednesday: Back / Rear Delts
Thursday: Legs
Friday: Chest / Shoulders / Triceps
Saturday: Back / Rear Delts
Sunday: Rest
With calves and abs thrown in wherever.
When I took Tuesday off, I could have shifted everything by a day and kept going with the same pattern, just on different days.
I decided to cut out one back workout this week and return to the above schedule next week. I like having my rest day on Sunday! And back is the muscle group that needs the least attention for me.
So this week will end up looking like this:
Monday: Legs
Tuesday: Bonus Rest
Wednesday: Shoulders / Chest / Triceps
Thursday: Legs
Friday: Back / Rear Delts
Saturday: Chest / Shoulders / Triceps
Sunday: Rest
With abs and calves thrown in wherever.
I always try to have at least two days between doing the same muscle group. That's why I moved chest to Saturday. Because I did that group on Wednesday this week.
Next week, I'll get back on my previous schedule. Unless I take another rest day like it did this week! It felt so good, though. And it really did seem to help.
When I'm not being hardcore, like during the countdowns, I will use a variety of schedules depending on how I'm feeling and what else is going on with family and work.
Right now, I'm doing 6 days on, 1 day off. I sometimes do 3 days on, 1 day off. They both fit really well with how I've split up my muscle groups.
I also prefer to hit every muscle group twice per week, which the 6/1 does perfectly and the 3/1 comes close enough.
Another schedule I have done is 1 day on, 1 day off. Where I just rotate through my usual muscle group split at a much slower pace. It's a good way to give my body a break, while maintaining strength and still keeping some structure to most days.
Technically, you don't need to work out as often as I prefer. You can actually maintain muscle mass and strength with only one workout per week!
For a couple reasons, I don't like that idea.
For starters, I like working out! I like being in the weight room. I'm a gym rat! I would work in a gym if I could.
I also want to gain muscle mass, rather than just maintain what I have. I believe more volume and frequency are needed to optimize strength and muscle gains.
Also, the routine of working out helps me control what I eat. It provides structure to my day, which helps me avoid snacking and eating stuff I shouldn't, or eating too much!
I'm not doing cardio this afternoon, because I want to save all my energy for my leg workout tonight. I'm a little bummed not to be doing the treadmill today around 2:00 PM, like I have been most days! That is a crazy statement, right there!
I'm planning to eat my first meal around 3:00 PM and start working out around 6:30 or 7:00 PM. We'll see?
Here’s what I did today:
3:15 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/2 cup whole oats
1/8 cup wheat bran
3:15 PM - First Meal Supplements
7:00 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:00 PM - Workout - Legs / Calves
Deadlifts w/ Hoop Bar
Standing Single Calf Raise
Hip Adduction
Hip Abduction
Bird Dogs
Seated Calf Raise
8:00 PM - Post Workout Supplements
Had another good workout! I got three more reps on my heavy deadlift set! Only two reps away from my strength goal. Very nice! At least I might make some of my strength targets. I know there are other ones I don't really have a chance of hitting at this point. But, it's all OK. I'm getting leaner, and overall somewhat stronger.
10:45 PM - Evening Meal
Broccoli and cauliflower with tuna and eggs
4 oz broccoli
4 oz cauliflower
1 can tuna
2 eggs
Green olives
Celery
Red onions
Crushed red pepper
3/4 cup water
Olive oil
Flax seeds
Garlic
Same as last night, just with olive oil, garlic, and flax seeds added. I really enjoyed it yesterday, so I made it again!
10:45 PM - Evening Supplements
Daily Protein Total: ~140 grams
Feeling pretty good overall. Was really happy to hit 28 reps on my deadlift today! I'll see how I'm doing on chin ups tomorrow.
These strength goals I added this year are definitely motivating me even more than I anticipated! It's great. But I have to be careful not to injure myself in the process! I really want to hit as many of them as I can!
12:00 AM - Bedtime Supplements
Friday, January 22nd:
Waist Measurement: 31.25"
I'll admit, I'm getting a little frustrated with being stuck at 31.25" for 5 days! It is especially irritating because I have been so on point with my nutrition, lifting, and cardio!
There are a few more buttons and levers I can mess with to get over this hump.
I've already started cutting back on eggs this week. I love my eggs, but like I've mentioned before they aren't a calorie efficient source of protein. I also haven't done beans in a while for the same reason. I will stick to tuna and protein powders over the next few days.
I've already bumped up my cardio to 5 days per week. I can add cardio sessions on leg days as well in the evening after my leg workout, to make it 7 days a week.
I can also double up sessions on other days, with one cardio workout in the afternoon and another in the evening. That is what I'll try over the next 3 days. I don't like to mess with my leg workouts, so I will still avoid cardio before leg workouts.
I know I've written that cardio is not a practical way to lose a lot of fat, and that is still true. But, cardio is actually a good tool for fine tuning body fat. It can be very helpful in going from lean to ripped, which is what I need right now.
Ultimately, it comes down to calories in vs calories out. So, I could still get ripped without cardio (I did it last year), but I don't want to mess with the fuel for my workouts.
So I don't want to drop my calorie intake, and especially my protein and carb intake, by very much right now. I really, really want to get as close as I can on my strength goals!
Here’s what I did today:
2:30 PM – Cardio Workout
LISS cardio on treadmill (3.5 mph for 50 minutes)
3:30 PM - First Meal
35 grams whey protein
10 grams collagen protein
20 grams psyllium husk
1/2 cup whole oats
1/8 cup wheat bran
3:30 PM - First Meal Supplements
7:30 PM - Workout Shake (sipped gradually during workout)
50 grams Whey protein
12.5 grams Maltodextrin
12.5 grams Dextrose
2 grams L-Citrulline
5 grams BCAA's
5 grams Beta Alanine
1 packet Great Value Grape Drink Mix
7:30 PM - Workout - Back / Rear Delts / Abs
Row Grip Chin Ups
Pulldowns w/ Pro Handle
Iso Lat Row Alternating
High Row Pulldowns w/ Rope
Hanging Leg Circles w/ Ab Straps
Bird Dogs
Incline Rear Delt Flyes
8:30 PM - Post Workout Supplements
This was a decent workout, but not great. Oh well, that's how it goes sometimes.
10:30 PM - Evening Meal
Spinach and tuna slop
2 cans tuna
1 can spinach
Crushed red pepper
Black pepper
I wanted to get a bunch of protein without a bunch of calories, so I went with two cans of tuna and a can of spinach. It wasn't nearly as yummy as some of my other dinners. However, with the spices and the fact that it was hot, it was quite enjoyable. It also clocks in under 300 calories with 50+ grams of protein!
10:30 PM - Evening Supplements
Daily Protein Total: ~160 grams
11:30 PM – Cardio Workout
LISS cardio on treadmill (3.5 mph for 20 minutes)
Overall it was a good day! Had two good cardio sessions and a decent lifting workout. My eating was totally on point, as well. Now, I just need to string a few more days like this together and I might get over this 31.25" hump I've been stuck on. We'll see?
12:00 PM - Bedtime Supplements
This blog post got too large for my web hosting service, so I had to start a second post here:
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