I'm Still Here

Plenty to say but too little time. I might of found my key to losing weight. I started keto last Sunday and lost 10 lbs since. How come nobody told me about keto? :)

 

I started using MyFitnessPal  and finally I realized that it is very useful. the iPhone app is really handy - especially the barcode reader.

 

I also started doing Wendler 5/3/1 (BBB) strength training. 

 

Oh, I am now doing C25k also.

 

Updates coming later in the week,

 

Aloha

btfc - Day 84 of 84

Comparison Photos Day 84 Pics, Day 1 Pics, Comparison

Old Stats

Height: 5'11" 

Weight: 289 lbs 

BF% Estimate: 28% (Omron hand held)

New Stats 

Weight: 285 (-4 LBS)

BF% Estimate: 26% (Omron hand held)

Old Measurements – New Measurements

  Day 1 Day 84

Waist: 51.25 48            

Chest: 51 49

Arms: 18 17

Thighs: 30.75 29.25

Calves: 18.25 18

Hips: 46.75 44.5

Neck: 19.75 20

Old max lifts – New max/ high lifts

Start | Finish

Deadlift Decade High – 460, just prior to day 1 455x1 | 485x1

Bench Press Decade High – 360, start 335. | 315x4

Squat – (?) | 425x3

Goals and Accomplishments:

Original GOALS | Final

Lose 40 lbs. (249 my final weight) Not even close -4 285

500 lb deadlift Close 485

400 lb bench press Didn't attempt max 315x4

My Running/ Hiking fitness goals:

Aiea Loop Trail in under 1:10:00 1:20:00

Koko Head Crater in under 1:15:00 1:05:00

Manoa Falls Trail under :45:00 43:00


Workout PLAN: StrongLifts 5x5 with some slight modifications: End all w/outs with my Burnout7 (7 sets 15-30 sec rest, 12-15 reps, machine semi-isolation lifts) and off day walking, running, sprints & hiking.

Actual Workout: I started with Stronglifts, but I quickly became overworked. Probably because of the burnout7, intermittent fasting and I was hiking heavily on my rest days. I switched over to Madcow 5x5 around the 4th week just for squats. By the 6th week I was doing Madcow for all my lifts. I quit hiking about that time and started doing Escrima which I love along with both Stronglifts and Madcow!!!

DIET PLAN: 24-30 hour IF 1-4x weekly on non lifting days. 5g-10g each: Creatine, Glutamine and BCAA's each day. 1 serving Whey, ¾ seving Casein & ½ serving of Glaco-Maize taken immediately following lifting w/outs. 250-300 grams protein w 3000 calorie high protein, low carb diet (except 1st post workout meal). Daily multivitamin with final meal. Four 1000mg tablets of Lovaza (Fish oil) daily.

Actual Diet: It didn't happen! I tried to do Leangains intermittent fasting, but I had problems with consistancy. I work nights, sometime days and/or evenings, I worked out whenever I could - mid-day, morning, evening anytime... Also, I am a type 2 diabetic, and I lifted very heavy and while doing intermittent fasting. I was constantly fighting cravings and weakness. I just felt that my schedule was too erratic and that IF'ing is probably suited more for people on a consistant schedule.

My Experience: ExcellentMy goals weren't met, which is a little discouraging. I realized after about 2-3 weeks that mixing Stronglifts, Lean Gains IF, and Intense Cardio that I was killing myself. It just wasn't very enjoyable feeling hungry and weak. I  liked the strength training (SL & Madcow) especially after I dropped the cardio and intermittent fasting. Previously, I followed a the typical bodybuilding magazine workouts - isolation and impossible 2 hour workouts. I came across fitocracy while reading about it on someone's Tumblr. From there Fitocracy lead me to this fitness challenge. In 12 weeks I learned so much and I now look forward to btfc#3!

Fitocracy username: momona

tumblr: http://momona.tumblr.com/

 

btfc - Day 76 of 84

8 days left in my Reddit Body Transformation Challenge. I'm not going to get anywhere my weight loss goal. My initial goals were set basically to just make some goals and I think they were realistic but along the challenge they weren't really that important. I can't really even remember them but they are written down somewhere - I'll bust them out at the end of the challenge.

For this challenege I decided to build my foundation with strength training. I am absolutely freakin' loving it. Below is my workout from today. The starred bullets are noteworthy lifts. Last week I failed with the 190x5 - I had no problem today. 

002

The other is the 475x1 deadlift. That's the highest I've pulled in over 10 years. I have never pulled 500 and at 44 I thought I was too old to accomplish such a heavy lift but I'm thinking I just might be able to do it. 

I wish I could just go right into another Reddit challenge but I don't think the next challenge is starting soon...bummer!

003

momona earned 1363 points for:

  • Cycling (stationary):
    • 0:12:00 || 2.5 mi (+51 pts)
    • 0:06:00 || 1.3 mi (+24 pts)
    • w/u & c/d
  • Barbell Squat:
    • 135 lb x 10 reps (+54 pts)
    • 205 lb x 5 reps (+71 pts)
    • 255 lb x 5 reps (+89 pts)
    • 315 lb x 5 reps (+110 pts)
    • 385 lb x 5 reps (+134 pts)
    • 410 lb x 5 reps (+143 pts)
    • I have no idea when this will end. :)
  • Standing Barbell Press:
    • 95 lb x 8 reps (+25 pts)
    • 135 lb x 5 reps (+33 pts)
    • 160 lb x 5 reps (+39 pts)
    • 190 lb x 5 reps (+46 pts)
    • I failed last week but I had no problem this week??
  • Barbell Deadlift:
    • 135 lb x 5 reps (+47 pts)
    • 225 lb x 4 reps (+76 pts)
    • 315 lb x 3 reps (+103 pts)
    • 405 lb x 2 reps (+129 pts)
    • 475 lb x 1 reps (+147 pts)
    • Decade high!!!
  • Walking (treadmill):
    • 0:20:00 || 1.2 mi (+42 pts)

 

Filed under  //   barbell   btfc   challenge   deadlift   fitocracy   strength training  

btfc - Day 63 of 84

I've got 3 weeks left on the btfc challenge. I haven't lost any weight since I started - that's a disappointment, but there have been so many great things I've done and learned.

I am very happy that I learned about and used 5x5 strength training systems like stronglifts, madcow, wendler 5/3/1 & Rippetoe's starting strength. I look back at those steroid bodybuilder magazine routines I used to try and say what in the fuck was I doing. All's good now, I'm on the right track.

I really had no idea that I would be doing Escrima, somewhat of a funny story how I ended up doing it. You'll have to read my ending post on day 84 to hear how that happened.

Below is my workout done on the 10th. Light squat day and a great bench press day. 300x3 and soon 300x5 accomplished!

momona earned 1534 points for:

  • Barbell Squat:
    • 45 lb x 8 reps (+17 pts)
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 245 lb x 5 reps (+85 pts)
    • 295 lb x 5 reps (+103 pts)
    • 295 lb x 5 reps (+103 pts)
  • Walking (treadmill):
    • 0:05:00 || 0.25 mi (+5 pts)
    • w/u
  • Barbell Bench Press:
    • 145 lb x 5 reps (+50 pts)
    • 190 lb x 5 reps (+66 pts)
    • 235 lb x 5 reps (+82 pts)
    • 270 lb x 5 reps (+94 pts)
    • 300 lb x 3 reps (+99 pts)
    • 315 lb x 2 reps (+100 pts)
    • I got this!
  • Seated Cable Rows:
    • 55 lb x 8 reps (+14 pts)
    • 95 lb x 5 reps (+23 pts)
    • 130 lb x 5 reps (+32 pts)
    • 145 lb x 5 reps (+36 pts)
    • 185 lb x 5 reps (+46 pts)
    • 265 lb x 5 reps (+66 pts)
    • Short on time, used machine rows to finish w/o
  • Fencing:
    • 2:00:00 (+400 pts)
    • Escrima not fencing!

 

Filed under  //   btfc   challenge   fitness   fitocracy   health   martial arts  

btfc - Day 61 of 84 - Fitocracy

Workout (Madcow 5x5) for Saturday, Oct. 8, 2011. Feeling very strong!

Play Fitocracy to beat challenges, push your boundaries, and show your friends who’s boss. Get addicted to your fitness and start leveling it up. Fitocracy turns fitness into a game to help users improve their fitness while having more fun at the same time. Users earn points, levels, and achievements for their fitness activities and can also share their progress with their friends. Throughout the game, users can complete special challenges, unlock bonus features, and compete with their friends...

Fitocracy is invite only. If you'd like to try Fitocracy for free I have a couple of invitations left. Fitocracy Invitations

momona earned 1156 points for:

  • Walking (treadmill):
    • 0:10:00 || 0.5 mi (+11 pts)
    • warm/up
  • Barbell Squat:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 240 lb x 5 reps (+84 pts)
    • 285 lb x 5 reps (+99 pts)
    • 335 lb x 5 reps (+117 pts)
    • 380 lb x 5 reps (+133 pts)
    • I wonder if I can get to 5x500?
  • Standing Barbell Press Behind Neck:
    • 115 lb x 5 reps (+28 pts)
    • 135 lb x 5 reps (+33 pts)
  • Seated Barbell Shoulder Press:
    • 160 lb x 5 reps (+39 pts)
    • 180 lb x 5 reps (+44 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+47 pts)
    • 240 lb x 5 reps (+84 pts)
    • 335 lb x 5 reps (+117 pts)
    • 380 lb x 5 reps (+133 pts)
    • I've got a grizzly back already.
  • Wide-Grip Decline Barbell Pullover:
    • 120 lb x 8 reps (+15 pts)
    • 150 lb x 8 reps (+19 pts)
    • 165 lb x 8 reps (+20 pts)
    • 180 lb x 4 reps (+20 pts)
      005
      380x5 still seems only moderately difficult. I'm thinking maybe I can get to 500x5?
      006
      YMCA of Honolulu - Central (Ala Moana). This gym hardly has anyone lifting in it, especially the power racks and freeweight area's. Pretty amazing to go there in primetime and the place is vacant. :) It's not my primary gym because it's far from my home but I do occassionaly lift here.
      011
      My post lift meal: Beef Soup with vegetables. 

Filed under  //   YMCA   bodybuilding   exercise   fitocracy   food   hawaii   health   weightlifting  

btfc - Day 58 of 84

My post workout dinner - Ahi Poke (raw, fresh, yellow-fin tuna, green onions, chili peppers, sea salt, soy sauce, sesame oil, roasted kukui nut, and limu seaweed) & rice bowl.

I had a great workout day. I'm very happy with my Monday and Wednesday workout schedule - Ocean swim, strength training followed by Escrima. Life is good!

 

I'm looking for more people to join me on Fitocracy, the social game you play to improve your fitness. It's helped me so much, especially with my strength training. I strongly recommend trying it - it's always free!

Play Fitocracy to track your fitness activities, earn achievements, beat quests, and compete against your friends.  It's the most fun way to get fit!

Join Fitocracy for free: http://ftcy.co/rbmggw

 

momona earned 2370 points for:

  • Swimming:
    • 0:40:00 || 2000 m (+610 pts)
    • Ocean Swim - Ala Moana Beach
  • Barbell Squat:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 280 lb x 5 reps (+98 pts)
    • 330 lb x 5 reps (+115 pts)
    • 380 lb x
    •  3 reps (+125 pts)
    • 280 lb x 8 reps (+106 pts)
    • I <3 squats!
  • Barbell Bench Press:
    • 145 lb x 5 reps (+50 pts)
    • 185 lb x 5 reps (+64pts)
    • 225 lb x 5 reps (+78 pts)
    • 255 lb x 5 reps (+89 pts)
    • 300 lb x 1 reps (+93 pts)
    • 300 lb x 5 reps (+105 pts)

008

It's me! This is the main branch of YMCA of Honolulu - Nuuanu. Prime time 6:30 pm and the gym is bare, especially the freeweight & powerlifting sections. Amazing! Looking at the picture my legs look pretty decent, hard to see but my stomach is way too fat! I really need to lose my gut, but how?

    • 315 lb 1 reps (+97 pts)
    • 225 lb x 8 reps (+85 pts)
    • On the 5th and 6th set I had 10 lbs more on the right side. I noticed it while lifting the 5th set. I stopped after 1 rep inspected both sides and didn't notice the right side had 35 lb plate and the left had 25.
  • Seated Cable Rows:
    • 85 lb x 5 reps (+21 pts)
    • 100 lb x 5 reps (+25 pts)
    • 115 lb x 5 reps (+28 pts)
    • 130 lb x 5 reps (+32 pts)
    • 145 lb x 5 reps (+36 pts)
    • I just felt like trying something besides Pendlay Rows for a change.
  • Fencing:
    • 2:00:00 (+400 pts)
    • NOT fencing - Escrima!

Oct. 5, 2011 

 

Filed under  //   beach   bench press   eskrima   fish   hawaii   madcow   martial arts   rice   stronglifts 5x5   swimming   tuna   weightlifting   weightloss  

Day 55 of 84 - Finally I am doing Eskrima! woot!

Today, was my first day doing Escrima. Freakin LOVED it! Fitocracy doesn't list Escrima in their martial arts selection, so I decided to select fencing...I can't wait for Wednesday to come and do it all again! HellYa!

momona earned 1754 points for:

  • Swimming:
    • 0:20:00 || 1000 m (+284 pts)
    • Ocean swim - Ala Moana.
  • Barbell Squat:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 235 lb x 5 reps (+82 pts)
    • 280 lb x 5 reps (+98 pts)
    • 280 lb x 5 reps (+98 pts)
    • Back to back squat days. I'm trying to fit everything into a new schedule.
  • Standing Barbell Shoulder Press:
    • 110 lb x 5 reps (+42 pts)
    • 135 lb x 5 reps (+51 pts)
    • 155 lb x 5 reps (+59 pts)
    • 175 lb x 5 reps (+67 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+47 pts)
    • 225 lb x 5 reps (+78 pts)
    • 275 lb x 5 reps (+96 pts)
    • 315 lb x 5 reps (+110 pts)
    • 370 lb x 5 reps (+129 pts)
    • First day using Madcow 5x5 for deadlifts...Exclusively Madcow now.
  • Fencing:
    • 2:00:00 (+400 pts)
    • Not fencing - Eskrima!

Today 

Monday's Workout:

momona earned 1225 points for:

  • Elliptical Trainer:
    • 0:04:00 || 0.43 mi (+14 pts)
    • w/u
  • Barbell Squat:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 235 lb x 5 reps (+82 pts)
    • 280 lb x 5 reps (+98 pts)
    • 330 lb x 5 reps (+115 pts)
    • 375 lb x 5 reps (+131 pts)
    • Allday!
  • Barbell Bench Press:
    • 155 lb x 5 reps (+54 pts)
    • 195 lb x 5 reps (+68 pts)
    • 235 lb x 5 reps (+82 pts)
    • 260 lb x 5 reps (+91 pts)
    • 285 lb x 5 reps (+99 pts)
    • No problems
  • Pendlay Row:
    • 135 lb x 5 reps (+47 pts)
    • 155 lb x 5 reps (+54 pts)
    • 165 lb x 5 reps (+57 pts)
    • 170 lb x 5 reps (+59 pts)
    • 175 lb x 5 reps (+61 pts)
    • I know I've said it before, I don't like barbell rows, Pendlay rows are better but still - I went a little lighter today.
Oct. 2, 2011 

Filed under  //   beach   btfc   deadlift   doce pares   escrima   eskrima   fitocracy   kali   mma   swimming  

btfc - Day 52 of 84 - Found! Reddit Discussion Threads

Apparently, I overlooked the weekly btfc discussion threads. I am going to quickly go through them the next couple of days. Below are questions for the 1st week of September:

http://www.reddit.com/r/BTFC/comments/k4fml/btfc_discussion_thread_for_the_week_of_september/

  • The progress of your transformation. Do you have any new progress pictures? No

  • What has worked for you thus far? Stronglifts 5x5 has helped me tremendously; 1. It's very challenging. 2. It's fun to go into the gym wanting to constantly improve. 3. It took the guesswork out of the "what should I be doing?"

  • Successes/failures you had this week. Success was improving form and lifting to build a base. Failure - there wasn't much other than the feeling that I should be lifting more and not following a slower improvement by jumping to higher weights too early.

  • Do you have any eating tips or recipes? That's the million dollar question. Recipes: I hadn’t tried mixing protein powders with food prior to this. I mixed 1 scoop creamy vanilla Optimum casein powder with about 2/3 a cup of Fage Greek Yogurt (0% fat), some frozen berries (blueberries, blackberries and raspberries) and 2-3 tbs skim milk that I really enjoyed.

  • Have you found any articles that you've found helpful or motivational? Mostly http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ because it took me away from looking at all the steroid educated bs articles I forever had been looking at in the past. I find most of the motivation from the users at Fitocracy and Tumblr.

  • Would you like some new Fitocracy followers or BTFC buddies that you can exchange PMs with? Sure, I'm at http://www.fitocracy.com/profile/momona/ on Fitocracy. My btfc blog is http://momona.tumblr.com/ 

  • Do you have any questions or concerns about the competition? Anything you'd like to see changed for the next round? I'd recommend to keep it simple like it is.

My workout for Friday, September 29th

momona earned 1217 points for:

  • Elliptical Trainer:

    • 0:06:00 || 0.4 mi (+9 pts)

    • w/u

  • Barbell Squat:

    • 135 lb x 5 reps (+47 pts)

    • 185 lb x 5 reps (+64 pts)

    • 230 lb x 5 reps (+80 pts)

    • 275 lb x 5 reps (+96 pts)

    • 320 lb x 5 reps (+112 pts)

    • 375 lb x 3 reps (+123 pts)

    • 275 lb x 8 reps (+104 pts)

    • Did I mention that I am so happy with Madcow 5x5? :)

  • Standing Barbell Press Behind Neck:

    • 115 lb x 5 reps (+28 pts)

    • 135 lb x 5 reps (+33 pts)

    • 160 lb x 5 reps (+39 pts)

    • 180 lb x 4 reps (+42 pts)

    • fail, drop 15% and shoot for 225!

  • Barbell Deadlift:

    • 225 lb x 5 reps (+78 pts)

    • 335 lb x 3 reps (+110 pts)

    • 375 lb x 4 reps (+127 pts)

    • 405 lb x 1 reps (+125 pts)

    • grip fail, retry next workout on set 3 375x5...

 

 

Filed under  //   btfc   fatass   fitness   fitocracy   madcow 5x5   reddit   squat   weightlifting  

btfc - Day 50 of 84 - Everything is great except...

I've got to find a way to lose some weight. In the past unsuccessfully I've tried CKD, IF and calorie counting. All these methods I still believe could work for me but for whatever reason I quit before I saw any success. Not to say I didn't give them a fair shake though. There are many variations of these so perhaps I did them incorrectly. I actually enjoyed both CKD & IF and will probably give them a try again. As I've said before I have been consistantly in the gym for 2 years and I haven't lost a pound. My composition is more muscular but of course - I lift heavy. It's what I enjoy. 

Next, I'm going to try Lyle McDonald's PSMF diet a try. PSMF is essentially a ketogenic diet without the dietary fat. The caloric intake is really low and that worries me. Between 500-800 will mean that I will need to significantly reduce my strength training. I'm going to go from 7 sessions every 2 weeks to 4 sessions every 2 weeks. That's going to be difficult becaust I love to lift. We'll see what happens?

Oh, I found out my gym YMCA of Honolulu offers Escrima classes. It's not at the location I usually go, but thats easy for me to accomidate. This is big news for me. I was researching all the different schools, and styles only to find out I can get started for free. HellYeah!

Below was my workout from yesterday September 27th. I have almost completely blended Madcow 5x5 into my former SL 5x5 program. The only stronglift I am still doing is the deadlift. It might end soon, but my lifts are still moving up. Squats from yesterday are considered a light day. I honestly felt like I was cheating myself, but remembering just a little over a week ago I felt I was WAY overworked by squats using stronglfts, I just have to accept the less workload. It'll get tougher soon especially when I start PSMF next week. I hope this works!

 

momona earned 1142 points for:

  • Elliptical Trainer:
    • 0:06:00 || 0.45 mi (+9 pts)
    • w/u
  • Barbell Squat:
    • 185 lb x 5 reps (+64 pts)
    • 230 lb x 5 reps (+80 pts)
    • 275 lb x 5 reps (+96 pts)
    • 275 lb x 5 reps (+96 pts)
    • light day 4 squats.
  • Barbell Bench Press:
    • 140 lb x 5 reps (+49 pts)
    • 170 lb x 5 reps (+59 pts)
    • 205 lb x 5 reps (+71 pts)
    • 240 lb x 5 reps (+84 pts)
    • 275 lb x 5 reps (+96 pts)
    • 315 lb x 1 reps (+97 pts)
    • 330 lb x 1 reps (+102 pts)
    • It seems that I'm only ready to lift heavy after the 6th set. I could of repped 330 at least 2-3x.
  • Pendlay Row:
    • 95 lb x 5 reps (+33 pts)
    • 115 lb x 5 reps (+40 pts)
    • 135 lb x 5 reps (+47 pts)
    • 160 lb x 5 reps (+56 pts)
    • 180 lb x 5 reps (+63 pts)
    • Too low starting weight but i'll stick it out. I really dislike rows but Pendlays are better than the rest I guess.

 

Filed under  //   PSMF   btfc   ckd   diet   doce pares   escrima   fitocracy   kali   mma   strength training  

Day 46 of 84 - btfc question?

I'd like to do some type of recreation on my rest days. I really wanted to trail run and hike, but I think that's was to strenuous for a rest day activity - I did try and it was interfering with my lifts (SL5x5 program). Currently, I am swimming because it's not too strenuous and that's going ok, seems like there is no lag in my strength training (Now doing Madcow 5x5), but it's just a little boring. I'm thinking martial arts (Judo, Akido or most likely Eskrima). What do you think? btw, I need to lose weight. I'm at 280 and I'd like to get to about 235 and I have no intention of aborting 5x5 strength training.

momona earned 1736 points for:

  • Cycling (stationary):
    • 0:15:00 || 3.4 mi (+81 pts)
    • 0:27:00 || 6.7 mi (+192 pts)
    • w/u & c/d
  • Barbell Squat:
    • 175 lb x 5 reps (+61 pts)
    • 220 lb x 5 reps (+77 pts)
    • 265 lb x 5 reps (+92 pts)
    • 305 lb x 5 reps (+106 pts)
    • 360 lb x 3 reps (+118 pts)
    • 265 lb x 8 reps (+100 pts)
    • Madcow 5x5 Week 1 day 3. Perfect workout coming off SL5x5!
  • Barbell Bench Press:
    • 135 lb x 5 reps (+47 pts)
    • 170 lb x 5 reps (+59 pts)
    • 205 lb x 5 reps (+71 pts)
    • 235 lb x 5 reps (+82 pts)
    • 275 lb x 5 reps (+96 pts)
    • 325 lb x 1 reps (+100 pts)
    • 205 lb x 8 reps (+77 pts)
    • Madcow 5x5 wk 1 day 3. Perfect w/o program to go to after SL5x5
  • Pendlay Row:
    • 135 lb x 5 reps (+47 pts)
    • 190 lb x 5 reps (+66 pts)
    • 190 lb x 5 reps (+66 pts)
    • 190 lb x 5 reps (+66 pts)
    • 190 lb x 5 reps (+66 pts)
    • 190 lb x 5 reps (+66 pts)
    • Still doing Stronglifts 5x5 on rows, standing OHP & deadlifts.

 

Filed under  //   fitness   hawaii   hiking   madcow   martial arts   stronglifts 5x5   swimming   weightlifting   weightloss